Life can be stressful, and you may need to learn how to manage stress in a positive way. Stress can arise from a variety of causes, such as family problems, work problems, financial difficulties, poor health, or even the death of a loved one. It is important to recognize the causes of stress, to act on the roots of the problem and to address the symptoms. The most important thing is not to fight stress alone: ask for help from a friend, and if necessary, from a professional.
Treat stress with lifestyle changes :
Play sports regularly. Good exercises could work wonders to free your body from stress hormones and increase your levels of endorphins, the hormones responsible for feelings of happiness. Free up your busy day of sports to keep your body healthy and free from stress. You will quickly see the difference. [1]
Try to make your heart beat at 120-180 beats per minute for 30 minutes each day. If you do not have the time to do these 30 minutes at once, you can divide them into several shorter sessions, and easier to fit into your schedule.
If that's all you can afford, walking 20 to 30 minutes a day is enough. Walking is good for reducing stress, but also for life expectancy: an adult over 40 who walks quickly at least 150 minutes a week will see his life expectancy increase from 3.4 to 4.5 years.
Sleep enough. Give your body the sleep it needs and your stress will sting. Sleep is the mechanism by which your body recovers and restores its energy reserves. If you do not sleep enough, your body will use stress to allow you to be active and alert in the absence of sufficient energy reserves.
Most adults need 7 to 8 hours of sleep a night. [4] Young children and the elderly need more, about 9 to 10 hours of sleep a night.
Adopt a regular sleep pattern. If you can, try to go to bed and wake up at the same time every night and every morning. Adopting a regular sleep cycle will teach your body the times when it is supposed to be tired and wake up, which will allow you to sleep better.
49% of Americans who do not sleep enough refer to stress as the main cause of their lack of sleep. [5] If you think you are stuck in a vicious circle of lack of sleep and increased stress, consult your doctor for specific advice.
Eat properly. Your body must be healthy, happy and properly nourished to cope with stress. Whether you like it or not, stress is a reaction of your body to everything that disturbs its natural state. This means that your body can have a profound effect on the production and relief of stress.
It has been proven that water relieves stress. [6] Indeed, a dehydrated body creates cortisol, a stress hormone. An under-hydrated body generates stress to motivate the person to respond properly to the needs of his body.
Start consuming less alcohol and caffeine. In some cases, alcohol consumption increases stress, while being linked to a state of dependence, which in itself is a stressful situation. [7] Caffeine is also responsible for increasing stress, especially at work [8], so try to consume more water and less coffee.
Eat a healthy breakfast and healthy snacks during the day. It is better to eat several smaller meals throughout the day than to consume three large meals. [9]
For an "anti-stress" diet, consume more complex carbohydrates such as whole-grain breads and whole-wheat pasta, foods rich in vitamin A such as oranges, and magnesium-rich foods such as spinach, soy beans or salmon, as well as green tea and black tea that contain antioxidants.
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