If there is one word that can describe today’s lifestyle, it is stress. It is believed that minor stress has positive consequences, which is why we push ourselves beyond our comfort zones. However, chronic stress impairs our ability to function normally, and our creativity can hit an all-time low during times of extreme anxiety. To keep up with our fast-paced lives in a productive manner, we need to be on the lookout for solutions that help us relieve stress. The practice of certain habits should be a daily ritual. When we incorporate good habits in our everyday routine, then only we will be able to reduce stress and keep health problems at bay.
Health Shots got in touch with Dr. Ushakiran Sisodia, Registered Dietitian and Clinical Nutritionist, Nanavati Max Super Specialty Hospital, Mumbai to understand some everyday things. Tension-reduction techniques.
Reduce stress with these everyday activities
Stress is inevitable in today’s relentlessly competitive life. Modern professionals, in urban or rural India alike, often accept anxiety as a part of their ambivalence without realizing the devastating effects of anxiety on their mind and body. Addressing this dynamic requires a mix of mindful practices, deliberate activities and dietary choices to ensure productivity and growth without compromising our mental or physical well-being.
Experts suggest incorporating small changes in our everyday routine to see a drastic change in our stress levels.
How to reduce morning stress?
“For a mindful morning routine, start by waking up after getting seven to eight hours of consistent sleep—which is essential for optimal cognitive and physical functioning. Waking up a little earlier will give you enough time to do deep breathing or meditation, followed by a brisk walk, light stretching or yoga. These exercises energize your body and mind, preparing them for the day’s work ahead,” say the expert.
Nutritionally, start with a balanced breakfast that includes whole grains, protein and some fruit to ensure sustained energy and focus.
Make your afternoon stress free with these tips
As the sun rises, the workday intensifies and stress levels rise, mental focus becomes essential. Experts suggest employing techniques like pomodoro method, which advocates intervals of focused work interspersed with short breaks to help maintain focus. These breaks can be adapted to short walks or deep breathing exercises, both proven to refresh the mind.
Complementing it with a lunch rich in green leafy vegetables, which are known to have magnesium content, can prevent this. Tension,
Tips to reduce stress before sleeping
As day turns into night, one must make a deliberate effort to shift focus from professional to personal growth.
“Engage in physical activities like walking or cycling which not only provide mental relaxation but also relieve accumulated physical stress. As the evening progresses, consider nourishing your brain with a snack rich in essential fatty acids, such as almonds. The expert suggests that it is important to completely separate from work-related communication in order to reinforce the distinction between work and rest.
end of day
Night is the time for rest. Anyone can incorporate any relaxing habit into their daily routine, from reading to journaling or listening to soft music. Consuming foods rich in tryptophan during dinner can be beneficial.
In addition, setting up a sleep-friendly environment, featuring a quiet, dark room and minimal screen exposure, can be the final touch in this daily pursuit of balance.
By integrating specific practices, activities, and dietary choices, one can deal with stressors effectively, and achieve an overall sense of well-being.