In today’s era, the modern fast-paced life is undoubtedly brimful of chronic stress, which is gradually depleting the exuberant colors in our canvas of life, turning it grim and grey. In order to prevent being engulfed by it completely, we must combat debilitating anxiety and mental exhaustion.
Here are some effective ways:
To date, one of the most beneficial and effective forms of stress management is mindful meditation. Meditation instantly reverses the impact of stress response by causing a decline in the levels of stress hormones such as cortisol. In turn, heart rate and blood pressure normalize as well. During the state of deep tranquility, the brain is triggered to generate neurotransmitters such as serotonin and endorphins, that induce feelings of mental well-being, enhanced focus and calm.
According to research conducted by Harvard University, after only eight weeks of meditation, the participants reaped several benefits including growth of the hippocampus, insula, and prefrontal cortex, regions linked to learning, self-awareness, memory, and stress regulation. Watch this video to Know the Benefits of Meditation.
2. Getting adequate sleep
Sleep deprivation can not only lead to emotional irritability but also results in increased levels of stress hormones. These chemicals hinder the storage of short-term memory which explains why sleep-deprived individuals are prone to forgetfulness and mental fatigue. A study published in the Journal of Clinical Endocrinology and Metabolism revealed that people who sleep for less than seven hours every night have a thirty percent greater chance of producing ACTH and stress hormones throughout the day and night. ACTH is a messenger that activates the adrenal gland for the release of adrenaline and other stress hormones. Getting sufficient sleep drops cortisol to healthy levels.
Watch these Videos to know more about the importance of sleep and how sleep deprivation affects our body.
Aerobic exercise results in neurochemical benefits. Exercise decreases levels of stress-inducing hormones. Moreover, it stimulates the synthesis of endorphins, which are known to be the body’s natural pain killers and have a role in mood lifting as well. Deep-breathing exercises are particularly renowned as a factor of stress management and therapy. These exercise involve yoga and gentle muscle stretching, which relaxes the mind. 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 moderately exercise for at least thirty to forty minutes every day such as brisk walking or fifteen to twenty minutes of a vigorous cardio workout.
4. Nutritious diet
Nutrients found in healthy food options such as vitamins, omega-3 fatty acids and polyphenols are known to increase 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 reveal the stress-combating impacts of plant compounds found in leafy green vegetables and bell peppers which are rich in carotenoids. High levels of antioxidants found in wholegrains and citrus fruits reduce metabolic stress. A fibre-rich diet including oatmeal results in a boost in serotonin, which gives a feeling of calmness.
5. Take a break from the stressors
Taking some time for self-care and for physically and mentally relaxing yourself is extremely crucial. Just like any other hard-working engine, your body and mind also require a break from continuous turmoil. Relaxing activities such as reading in a quiet ambience, having a self-care session, or simply getting fresh air are known to activate the pleasure centers of the brain, instilling feelings of tranquility. Taking a break from stress-inducing factors also reduces levels of stress hormones.
Stress management can prove to be beneficial and effective with these ways.
Until Next time,
Team Doctor ASKY!