For years studies have shown that stress harms good health. It can play a role in disease and in mental well-being. But unfortunately, stress is a fact of life in modern living. However, there are many ways to help control and reduce stress, from avoiding refined foods that spike blood-sugar levels and trigger stress hormone production, to taking time each day to enjoy simple things that give us pleasure. Consider these ways of turning down the stress level in your life.
1. Talk to Yourself
Use that voice inside your head for positive self-talk, advises the American Heart Association. The practice will help you relieve stress and better handle situations that make you anxious. You don’t necessarily have to speak out loud; self-talk usually occurs in our heads. Try it when you recognize negative, critical thoughts coming to mind. The AHA suggests trying out these positive statements:
• “I won’t let this problem get me down.”
• “I can handle things if I take one step at a time.”
• “I’m human, and we all make mistakes.”
• “I can deal with this situation when I feel better.”
2. Savor an orange
Vitamin C, which is plentiful in oranges and other citrus fruits, lowers stress hormones, writes Newsmax Health Contributor Vera Tweed. Taking vitamin C supplements along with conventional blood pressure medication possibly lowers systolic blood pressure (the top number in a blood pressure measurement), according to the National Institutes of Health. A large orange contains 70 calories and about 2.5 grams of fiber, which also works to control stress hormones.
3. Take five
Relaxing should be more than zoning out in front of the TV, advises the American Heart Association. It should involve a daily activity that calms the mind and body, such as meditation, yoga, or tai chi.
Deep breathing is a simple practice to engage in when you feel stressed. But it’s more than taking a few breaths. It’s not complicated, but doing it effectively takes practice. Follow these steps from the AHA:
• Close your eyes while sitting comfortably with your feet on the floor and hands in your lap. You can also lie down.
• Imagine yourself in a tranquil place such as a warm beach or by a beautiful lake.
• Think about breathing slowly and deeply and inhale and exhale. Do this for at least 10 minutes.
4. Make time for pleasure
Our days can be taken up completing things on a to-do list or working hard all day then crashing when we get home. Making every day full of “must-dos” doesn’t help our stress level. Infuse some pleasure into your day by simply making time to do something you enjoy, which is a natural stress reliever, says the American Heart Association. It can be as simple as reading a great book or short story, talking to a beloved friend, or taking a walk and observing the trees and birds. The key is doing something you love every day for at least 15 minutes.
5. Have veggies with hummus
Hummus is made from chickpeas, an abundant source of fiber and protein, nutrients that help cut the effects of stress hormones, writes Newsmax Health Contributor Vera Tweed. Raw vegetables, like carrots, broccoli, cauliflower, and red and green peppers, are full of vitamins, minerals, and other nutrients that work in combination with their fiber to rein in blood pressure, stress hormones, and blood-sugar and blood-cholesterol levels. An added bonus is the crunch, Tweed says. The chewing relieves stress in the jaw and could fight tension headaches.
6. Try a ‘stress stopper’
Sometimes intense feelings of stress can quickly strike. Somebody says something that is irritating, or someone keeps us waiting. Also, we can feel overwhelmed when yet another responsibility is added to what is already a long list. When something like this happens to you, take time out and try what the American Heart Association calls a “stress stopper.” You may need to employ one or more, depending on what your situation is.
• Take three to five breaths.
• Walk away from the situation and decide to handle it later.
• Count to 10 before speaking.
• If you make a mistake, apologize.
• Avoid the stress of being late by setting your watch or clock five or 10 minutes ahead.
• Stay calm driving by operating in the slower lane and staying off busy roads.
7. Sip lemon-balm tea
Lemon-scented lemon balm has long been considered a “calming” herb, even as far back as the Middle Ages, according to the University of Maryland Medical Center. Studies have shown that this member of the mint family, when combined with other calming herbs such as chamomile, hops, and valerian, helps soothe anxiety and encourage sleep. Another study on lemon balm extract alone found that it was effective in promoting calmness and alertness, and lifting mood. For a tea, brew one-quarter to one teaspoon of the dried herb in hot water.
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