It will not help.
Red wine (Photo: Giphy)
Mental stress is a well-known phenomenon, which can arise from many factors in our lives, also from physical conditions such as lack of sleep, imbalance of sugar levels, or inflammatory conditions.
When the body is in a state of stress, it can manifest itself in all kinds of symptoms including fatigue, sleep disturbances, muscle pain, anxiety, and increased susceptibility to infections.
Studies have also revealed long-term consequences of persistent stress.
Therefore, changes in lifestyle and diet are essential to treat stress conditions.
Here are 10 tips that will help your body deal with stressful situations, and bring you to better health.
1. Be sure to include a moderate amount of carbohydrates in your diet.
When the body is under stress many times there are problems in balancing the blood sugar levels, and this can lead to low sugar levels or jumps of high and low sugar levels.
A diet with a moderate amount of carbohydrates will help balance your sugar levels.
2. Be sure to eat enough protein, especially in the morning.
A diet with a high protein level reduces food cravings and balances sugar levels.
3. Try not to go hungry and be sure to eat enough meals during the day to balance the sugar levels.
Meals should include protein and fat, and never consist only of carbohydrates.
More protein, less carbs.
Breakfast of eggs, salmon and avocado (Photo: ShutterStock)
4. Do you belong to the group of people who, following a severe and prolonged stressful situation, experience drops in blood pressure?
If so, it is recommended that you avoid foods that contain high levels of potassium, because potassium can lower blood pressure.
Examples of foods that are rich in potassium are bananas, dried figs, raisins, dates, potatoes and sweet potatoes.
On the other hand, it is recommended that you eat enough salt to maintain normal blood pressure.
You can do this by salting your food, and you can start your day with a glass of water with half a teaspoon to a teaspoon of salt in it.
5. Avoid coffee and alcohol.
Caffeine is a stimulant, and it creates additional stress on your body.
Alcohol creates additional unnecessary pressure on the liver, which in stressful situations is already under increased load.
Therefore, it is recommended to completely avoid coffee and alcohol until your body recovers from the stressful situation.
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6. Make sure to sleep properly and rest enough.
There is nothing more important than adequate sleep and rest for those who suffer from stress.
If you feel like you need to sleep or rest during the day, don't be shy about doing it, if your schedule allows it.
The goal is to allow your body as much rest as possible.
7. Be smart about your physical activity.
Overtraining is one of the common causes of physical stress.
The signs of overtraining include difficulty recovering from your workouts, lack of improvement or deterioration in your performance, increase in body fat percentage despite regular exercise, lack of sleep, anxiety, fatigue, muscle or joint pain, recurring illnesses and depression.
The recommendation is to prefer low-intensity physical activity such as walking, cycling, swimming or yoga and to avoid high-intensity training such as CrossFit.
The more rest - the better.
A sleeping woman (Photo: Giphy)
8. Go out into nature.
Nature has a restorative and encouraging effect, and it reduces stress, and improves mental and physical fatigue.
It is important to spend time in nature regularly.
9. Include fun and games in your daily routine, and also - connection with other people.
Many people who suffer from prolonged stress feel mentally worn out.
They often feel exhausted and depressed.
Having fun, playing and connecting with other people restores both the mental state and the physical state and can significantly help those who suffer from stress.
10. Manage your stress correctly.
There are several ways that can help you manage stress and they include yoga, deep breathing, meditation, and biofeedback.
Start small: if you have never meditated before you can start with 5 minutes a day and gradually increase the time.
It is important that you do what suits you that day: for example, if on a certain day you feel that you cannot sit still, you can instead do something moving like yoga or walking.
You can combine several methods, but it is important that you persist.
Either way, remember to start slow and be forgiving of yourself.
The changes that occur as a result of stress management are often slow, but their impact is profound and is maintained over time.
Dr. Dalit Dariman
Medina is an expert in family medicine and integrative and functional medicine
health
Healthy life
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pressure
stress
diet
