I know there are various articles present on google, about stress and how to relieve stress and anger or some strategies on how to manage stress.
But frankly speaking, after reading this article, you will know what stress and strategies on how to manage stress is. Generally, with our body and mind cant tolerate, that is stress.
So here you are, without wasting your valuable time, we share with you. There are a few fruits and vegetables and other techniques which can reduce your stress.
What is Stress?
Stress, which we are called tension. It’s a feeling which is the mixing of emotions. It can affect our physical as well as mental health.
In simple language, when your body can carry 10 kg of weight but you find you have to take 20 kg and more. That can affect your health and creates mental pressure on you. It’s called Stress.
Stress is various types like work stress, exam stress, emotional stress, but the point is Strategies On How To Manage Stress.
For your best solution regarding strategies on how to manage stress, we divided into three categories.
1. Top 10 fruits and foods which help you to relieve stress and anger.
2. Eleven (11 trendings) strategies and techniques which help you to reduce stress.
3. Bonus tips regarding strategies on how to manage stress during pregnancy.
How To Reduce Stress – Strategies On How To Manage Stress
There are many ways to relieve stress, and here the foods are the best way to deal with stress.
Whenever we feel stressed, no one notices or focuses on their foods and fruits, or it’s not too possible, but it’s a significant factor. It can be up to your stress, and down your stress, so choose genuine foods is the most essential part.
Top 10 fruits and foods which help you to deal with stress
1.Dark Chocolate :
A 2014 study Said that dark chocolate(40 gm) helped to reduce observed stress in students mainly females.
We all know dark chocolate improves our mood when we saw chocolate; we all have a smile on our inward face.
Dark chocolate is a good antioxidant that helps to reduced stress hormones, in our body.
Though it’s not clear about the mechanism of how dark chocolate reduces stress, dark chocolate has a rich source of polyphenols, especially flavonoids.
Some studies said that flavonoids enhance blood flow in our body.
We all know serotonin is a neurotransmitter present in our brain. As the same chocolate contains a high amount of tryptophan, it works as a mood-enhancing neurotransmitter.
Dark chocolate contains a high level of magnesium and its support in reducing stress and depression.
Must take in mind still, dark chocolates contain sugar and fats, so a small portion, that’s a maximum of 3 grams is good for your health.
2. Brazil nuts and Seeds :
Brazil nuts contain a high level of selenium, which is a good antioxidant, and it may change our mood by reducing inflammation.
So you have to maintain your selenium level.
If you are not getting brazil nuts, you can go for this like mushrooms and soybeans. Which also has a good source of selenium.
Selenium is good for health but limited, and it has a high level of side effects when you cross the upper limit.
An adult can take a maximum of 400 mg per day. So in general, it’s good to take this fatty food 2-3 times a week.
We all know omega three and omega six is good for our healthy body. Nuts and seeds contain a good rich source of these, and it helps to reduce stress.
Walnuts also contain omega 3, it also works as a mood changer.
Some people have a problem with Brazil nuts, and then you can check sunflower seeds, which boost our serotonin production. It is also suitable for our good health.
For your knowledge almonds, walnuts and seeds are also contain vitamin B, vitamin E, magnesium. These are very essential ingredients for our healthy lifestyle.
3. Citrus Fruits :
All citrus fruits contain a high level of vitamin c and its also a good antioxidant. Studies show that it can help to reduce stress levels and also useful to decrease anxiety levels.
So you have to add some citrus fruits in your dietary snacks, like orange, grapefruit, etc.
4. Salmon :
Salmon is a fish and frankly speaks you are depressed or not, but this food not to avoid in your life. Because it contains essential fatty acid omega 3.
Previously, it helped increase the production of serotonin in our brain, and it’s good for healthy blood flow and reduce inflammation.
You can also add some fatty fish like sardines, mackerel, trout, and herring.
Studies say if your body has more omega six and less omega 3 mean improper balance with omega 6 and omega 3, it results in a risk of developing a mood disorder like stress.
So it’s good to take this type of fatty food 2 to 3 times per week. The study says salmon is one of the best food which helps to reduce stress.
5. Oatmeal :
All stress and depression are affected by our brain, so our 1st choice is to calm our minds and start with a fresh morning.
We all know oatmeal is a complex mixture of carbohydrates, which boost serotonin production.
Oats also have fixed magnesium and potassium, it is good for lower blood pressure.
So breakfast with oatmeal and start your day. You will be on your way to a more peaceful day. It’s a proper stress management technique.
6. Spinach (High in Fiber) :
These vegetables have a great source of fiber, magnesium, and minerals. It helps to boost our immunity.
Studies say fiber-containing food has a lowering stress level. If you properly maintain your high fiber diet, it helps reduce stress and depression.
Some studies say fiber also fights with oxidative stress.
According to the Mayo Clinic crash of blood sugar can induce anxiety, some hormonal response happens when blood sugar becomes low—a rapid release of epinephrine and glucagon, followed by a slower release of cortisol and growth hormone.
According to the University of California in San Francisco — so always prefer fiber-containing foods and avoid cheaps and candy on an empty stomach.
7. Eggs :
When we think about protein, then 1st name comes to mind is the egg.
Egg contains all essential amino acids and egg yolk containing a high level of vitamin D.
That’s why we called egg is a complete protein. Our body needs this type of protein for proper growth and development.
Egg also contains a high rich amino acid, which is tryptophan. It helps to produce serotonin which is a neurotransmitter. It regulates our mood, sleep, and improves our brain function and reduce stress.
8. Avocados :
Avocados contain omega-3 fatty acid, which is essential acids. It also contains fibers and nutrients. It reduces stress, anxiety-like disorder, improves our moods.
9. Drink Herbal Tea :
Herbal tea is a great choice for you whenever you feel stressed or maybe not find any kind of food during the stressed time.
Whenever you go for tea always prefer herbal tea, like green tea.
As you know, green tea has a rich source of flavonoids, though it contains little amount of caffeine, studies that show it helps brain health.
For a suggestion, if you are looking for chilled out, as it possible choice green tea instead of coffee.
Related Article: List of Herbal Teas reduce your stress
10. Warm Milk :
Warm milk is good for your great sleep at night; it’s a proper stress management technique when you feel stressed or depressed.
Milk and other dairy product contain vitamin D and calcium, which helps to relax our muscles and stabilize our mood.
So why are you worried about how to relieve stress and anger.
Others foods :
These are also beneficial for fighting against stress. If you do not find the upper mention fruits and vegetables, then you can check this list.
- Sweet potatoes and carrots.
- Pumpkin seeds
- Whole grains
How To Overcome Stress: Best Strategies How To Manage Stress
If you think I am not a food or fruit lover, then here you are, not only foods or fruits are there, you can follow 11 simple stress management techniques that help deal with your stress.
1. Do some Physical Activity or Exercise :
Adrenaline and cortisol are the primary stress hormone in our body whenever we feel stressed increase these hormones level.
Exercise can help to reduce the production of stress hormones.
Whenever we do any physical activity, our body releases endorphins, which is good for our body and feeling good. These hormones do not only help to feel good also helps to fight against stress.
If you did not love to exercise, then you can go for a walk in the fresh air and enjoy nature, which helps you a lot to reduce stress.
2. Sleep is the Key Factor :
Lack of sleep is the most relevant cause of stress. Rather than focusing on medicine, you can focus on relaxation time. Before you go to bed. avoid work, calm your mind, feel fresh, and get a deep breath. Avoid caffeine in the evening time.
Please, don’t play with your sleep cycle, and it can disturb your life. Just fixed your bedtime and maintained it.
3.Practice Yoga :
I know nothing to say about yoga, the whole world believes yoga is the thing which makes you feel good, reduce stress, and good for our heart.
So be confident and start your morning with Yoga.
4.Talk to Someone or Get Social:
Just talk with your loved one or close person whenever you feel stressed.
Its have two way it can destruct you from those things or discuss with them give some positive thought and solution about your stress.
Spend Some time with friends and family, which helps to improve your physical and mental health.
My solution is whatever you can do, transfer your stress into positivity.
5. Keep a stress diary and Take Control :
If you want to know how to overcome stress, maintain a diary, it’s a useful tool for stress management. It helps you find which things give you stress and when you can maintain or shift your stressful work.
If you write any things, you can get various types of solutions from them.
Take control of them and find which solution perfect for this. Just practice it, you can get the most valuable result by shelf management.
6.Spending Times With Pets :
Spending some time with animals, which helps to reduce stress hormones. Some study says whenever you play with your cats and dogs. Our body increases the release of oxytocin. These hormones help make you feel good.
Whenever we feel good, the laugh is the process of express our feelings. We all know about the benefits of laughter.
Here we explain how laugh does to our body.
Laughter can increase your good cholesterol level and also increase oxygen levels throughout the body. It can relax your muscle and reduce stress and also increase your immunity.
Whenever possible, watch comedy movies and shows and keep in touch with those who make you feel happy.
8. Listen to Music :
Whenever you feel stress, just sing a song. If you do not like to sing, listen to soft music, which helps you overcome anxiety.
9. Write or Study :
Some report says writing is an excellent skill to reduce stress. Write about you, about your goal, focus on your good and positive things. Whenever you are writing with a pen, pencil, and paper, it can separate you from a laptop and phone, and feel you relax time.
If you feel any type of stress, just google it and study your problem on how to solve it, and you find this type of article which helps you a lot.
10. “NO” Learn to say No :
“You can’t make everyone happy all the time.” You have some basic priorities, and you work on this.
If you check your daily life routine and do not find any time for family, exercise, and relax, just cut what makes you unhappy.
11. As much as possible avoid Alcohol, Nicotine, and Caffeine :
If you are not addicted, avoid this kind of thing but if you think you are addicted, then reduce it. These are things that increase your stress level rather than cut it.
Some studies say alcohol can act as a stimulant when you take small quantities, but when you take large quantities, it can produce depressants.
Stress can affect your pregnancy, so be careful :
I know it’s a fascinating time for you and your family.
But the researchers said up to 2 of 10 people have some mental health problems during pregnancy, like mood swings anxiety, and depression are common.
You know this is a crucial time for you and your baby, so be careful with that.
So here are some natural strategies on how to manage stress during this time.
1. Find out your problems :
Are there any particular things that make you depressed? Pay attention to those things and find out some solution or share with your partner or family member, and feel free.
2. Eat healthily and avoid sugar :
Maintain your diet full of vegetables, mainly focus on vitamin B containing grains. Because vitamin B correctly maintain your nervous system.
Don’t forget to drink water because water is a crucial thing for your body. Dehydration can affect your organ and may cause headaches. So always carry a water bottle with you.
During pregnancy, mood swings are frequent, and 99% of women love to eat some sweet things during this time.
Sugar is right for you, but it does not refine sugar. You have to eat some natural sugar. Natural sugar is perfect for your health.
So, be a sensitive mother and shift your added sweet to natural sweet.
We know, mam, you are so sweet, don’t add more sweet in your life.
Related Article: Effects of natural sugar during pregnancy.
3. Take rest when you need :
Whenever you feel tired, take a rest because the sleep cycle is very important during this time. Irregular sleep can increase your stress level, also anxiety.
So if you are finding strategies on how to manage stress, then sleep is one of the best things you have to focus on.
4. Stay active whenever possible :
Whenever you do some activity, your body releases endorphin hormones, which are suitable for your mood.
Now you thinking stay active means you have to join the gym. No, follow your daily routine, and do some homework actively.
It also maintains the cortisol level, which is the leading cause of anxiety.
5.Talk with your beloved person :
Whenever you feel bored or feeling stressed, just talk with your favorite person and share it with them.
Don’t worry mam your person, family, colleagues, your Heal Health family, always with you for any kind of help.
Don’t be stressed and make some fun, related to your pregnancy or whatever is done with your baby.
So, we think this is the answer to your queries that strategies on how to manage stress during pregnancy.
Our suggestions on strategies on how to manage stress :
We all know these techniques are challenging to maintain in your busy life, but though you are working, it’s your life, and taking care of life is also essential, as important going to work.
Nowadays, stress becomes the most powerful thing which slowly destroys your life.
We strongly believe thinking is the still best weapon to fight against any depression.
So always think positive, still attached with positive people, and share your problem with them.
Ultimate if you are doing well, then can focus on your duties and works.
Find out some strategies on how to manage stress and which are best for you.
If you find any helpful information regarding how to reduce stress, then share this article on your social media platform and helps others.