In today’s modern era, life is undoubtedly brimming with chronic stress, which is gradually depleting the exuberant colors in our canvas of life, turning it grim and gray. In order to prevent being engulfed by it completely, we must combat debilitating anxiety and mental exhaustion. Here are the TOP FIVE effective ways, to deal with STRESS.
One of the most effective and beneficial way to prevent stress is mindful meditation. It immediately reverse the impact of stress by causing a decline in the level of stress hormones as cortisol. Heart rate and blood pressure is normalized too. During the state of deep tranquility, the brain is triggered to generate neurotransmitter, such as serotonin and endorphins, that induce the feelings of mental well-being, enhanced focus and calm. According to the Harvard University’s research, only after eight weeks of meditation, the participants reaped many benefits like growth of the hippo campus, insular and prefrontal cortex, these all regions are linked with learning, self-awareness, memory and stress regulation.
2. Getting Adequate Sleep:
Improper sleep can not only lead you to emotional irritability but also it is responsible for increased levels of stress hormones. The chemicals restraint the storage of short-term memory, this is the reason why individuals who are sleep-deprived are prone to the forgetfulness and mental fatigue. Study published in the Journal of Clinical Endocrinology and metabolism revealed people who sleep for less than seven hours every night have a thirty percent more chances to produce ACTH and stress hormones, throughout the day and night. ACTH is a messenger which activates the adrenal gland for releasing adrenaline and other stress hormones. Getting sufficient sleep is helpful to prevent stress and drops cortisol to healthy levels.
Neurochemical benefits are result of Aerobic exercise. It decreases the levels of stress hormones. Moreover, it stimulates the synthesis of endorphins, which are body natural pain killers and they also play role in mood lifting. Deep-breathing exercises are main factor for stress management and therapy. This exercise includes yoga and gentle muscular stretching, by which mind is relaxed. Mental maneuvers also induce slow deep breathing, which is a sign of overall relaxation and relief from stress. Regular physical activity is extremely therapeutic. Hence, it is advised to exercise for at least thirty to forty minutes everyday. Such as walking or fifteen to twenty minutes of a vigorous cardio workout.
4. Nutritious Diet:
Nutrients found in healthy diet options such as vitamins, omega-3, fatty acids and polyphenols increase the blood flow to the brain. A healthy diet has a cascading effect on brain health as the delivery of crucial nutrients to the brain is also improved due to increased blood circulation. Recent studies revel the stress-combating impacts of plant compounds found in leafy green vegetables and bell peppers which are rich in carotenoids. Metabolic stress is reduced due to high levels of anti oxidants found in whole grains and citrus fruits. A fiber-rich diet include oatmeal roots in serotonin, which gives a calmness feeling.
5. Take a break from the stress:
Take care of yourself physically and mentally, it extremely relaxes you. Just like any other hard-working engine, your body and mind also requires a break from continuous turmoil. Relaxing activities such as reading in a quiet ambiance, having a self-care session, or simply just getting fresh air are known to activate the pleasure centers of the brain, instilling the feelings of tranquility. Taking a break from stress-inducing factors also reduce levels of stress hormones. Stress management can be proved beneficial and effective with these ways!