What is stress?
According to the Mental Health foundation, stress is our body's response to pressure related situations which can lead to physical, mental and emotional changes. When we feel like we are in danger, our bodies go into a “fight” or “flight” response. Stress can cause short term as well as long term health issues or problems. Catecholamines (including adrenaline and noradrenaline hormones) are triggered by the adrenal gland during the short term stress.
Similarly, during long term stress cortisol is released and a high increase of cortisol leads to Cushing's syndrome, which makes you feel tired and weak. Even though stress is unpredictable, there are many ways to control it. These include following a proper healthy diet, exercise and getting enough sleep.
Why follow a healthy diet?
Following a proper diet is very important for our body. According to Matthew J. Kuchan, Ph.D., a senior research scientist at Abbott, "Eating a healthy diet can reduce the negative effects of stress on your body," These include cardiovascular disease, heart attacks and high blood pressure. According to the VeryMindwell article, coffee does boost your body immediately but it also increases the cortisol levels in your body. Fish and nuts contain omega 3-fats, which play a role in the regulation of mood. In an article published by the journal Nutrients, researchers Jiwon Kim and Jihye Kim have found that green tea which contains an amino acid, called theanine, which acts as an anti-stress benefit for people fighting with depression. At the end of the day, it is very important to take a proper healthy diet.
Feel Fresh, Feel Good
The most important factors in reducing stress is exercise. We already know that exercise is good for weight loss and improving muscle strength but did you know it also helps in the production of endorphins? According to an Exercise and Depression article, their role is to reduce pain and increase positive feelings. The famous philosopher, “Saint Thomad Aquanias”, mentioned that, “All men need leisure”. Exercise is a way to distract ourselves from the daily grind of our lives. When we are involved in some type of physical activity, our minds are relaxed and we are able to think freely.
Connection between Stress and Sleep levels
Getting an adequate amount of sleep is mandatory. As per the National Sleep foundation guidelines, an adult needs 7 to 9 hours of sleep per night. Usually if our cortisol level increases during the night, it will disrupt the release of melatonin. This hormone controls the sleep-wake cycle. In an article written by Sleepscore, research shows that lack of sleep can make you more impulsive, and more sensitive to negative stimuli. Sleep deprivation can give rise to stress in a number of ways. It is our job to give our brain some rest so that we can be active and improve our concentration, thinking skills.
Small efforts lead to good results
In order to be able to reduce or overcome stress, we should begin to follow a healthy diet meal, perform some sort of physical activity and most importantly get the right amount of sleep. These small efforts will allow your brain to think freely. You will feel confident and full of energy.