Stress Management Through Exercise And Diet
There is no denying that we live in a world that is full of stress
. From the economy and work to relationships and family issues, there seems to be no shortage of reasons for stress. For people experiencing an overwhelming amount of stress, exercise is probably a low priority. After all, with all there is to do and all the tasks and chores that need attention, who has time for exercise? But exercise can actually help to lessen the toll daily stressors take on us. The same is true of a healthy diet. People too busy for a well-balanced meal might grab and go high-fat, high sodium and high calorie meals from fast food restaurants and frozen entrees, but a nutritious diet can also help to curb the effects of stress. As hard as it is to believe, how a body is treated can actually affect how the brain works and how a person conversely feels.
To be fully convinced about the benefits of exercise on mood it helps to understand how physical activity positively affects the brain. It all comes down to a special chemical that is released by the brain call endorphins. These are special neurotransmitters that scientists have found improve mood and lessen the effects of stress. We have all heard of a "runner's high" and there is good reason for this saying. Endorphins actually cause dopamine, another chemical to be released in the brain. Dopamine can be found in the brain's pleasure receptors and low levels can contribute to social anxiety. And dopamine can also make people want to keep on exercising after they have started.
But the brain responds to exercise in another way as well. While encouraging the production of "pleasure chemicals" exercising also helps to block the brain from releasing stress hormones, like cortisol. This hormone is associated with a decreased metabolic rate, which can cause weight-gain and even anxiety and depression.
But to get the maximum brain benefits, it takes more than just making the body move. The exercise you choose needs to be an activity you enjoy. Which means if you hate jogging, do not take up running, but if you like ballroom dancing, by all means indulge. Even though the dancing might not burn as many calories as a rigorous run, it will promote the stress-defeating benefits that you want to achieve.
There are many easy ways to get your exercise in, without committing to a full gym membership or buying expensive and bulky equipment. One of the cheapest and easily accessible exercises to do is walking. This can help get you to a quick, calming place when your mind is racing with issues and tasks. A 30-minute round-trip walk is all it takes to provide you with the mental benefits.
Diet can also ward off those stressful times that can overwhelm. A combination of healthy meals, plus a deliberate attempt to eliminate some stress-causing substances can make your mood much lighter. Did you know that diet affects some of the same brain chemicals as exercise? So what foods should you reach for? A diet rich in fruits and vegetables can help improve mood, as can increasing your protein intake by choosing egg, dairy, tofu or peanut butter. Nuts, seeds and fish oil all contain beneficial fats that can also calm the senses. Steer clear of artificial additives like monosodium glutamate, which can bother the neurological system, especially to those that are sensitive. Caffeine is another substance that can cause the jitters, nervousness and rises in blood pressure. This one is especially important to avoid during high-stress times, because many people automatically reach for a large coffee to keep them going.
You can also help your stress level with a single meal or beverage by eating items that are known to calm the mind. Berries, oranges, chai tea and dark chocolate are all foods you can grab in a pinch and are sure to do the trick.
It's comforting to know that when times get tough and it feels like the walls are closing in on you, there are some things you can do to seek relief. Exercise and eating right can get the brain producing feel good vibes that can make stress fade away. But perhaps the best part of these brain-calming strategies is the healthful side effects, including weight loss, lower cholesterol and disease prevention. By taking the time to take care of yourself you'll also improve your perspective and soon some situations that used to cause stress will be minor blips on the mental radar. So get moving, so you can get those stresses out of your life!
by: sef123
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