Tag Archives: Reduce stress
The 4 Necessary Ways to Take Care of Your Well-Being
Mental health is just as important as physical health. In this article, we are sharing these 4 necessary ways to take care of your well-being so you can start feeling great again!
Make Time for Rest and Relaxation
You might be surprised to find out that there is a connection between stress and sleep. In fact, a recent study found that more than half of all people with high stress were getting less than the recommended 7 hours of sleep per night. If you find yourself regularly stressed out, you might want to experiment with taking a short nap during the day to help you get back on track.
Exercise Regularly
Regular exercise is one of the best things you can do for your mind and body. It has been linked to happier moods, more energy, less anxiety and depression, and better sleep. And that’s not all! Regular exercise has also been shown to help with a wide range of health issues, such as lower blood pressure, an increased lifespan, and better overall fitness.
Keep a Healthy Diet
There is no doubt that what we put into our bodies has a significant impact on our mental health. Eating foods that are high in fat and sugar can cause a rise in cortisol, which is the stress hormone. This can lead to increased anxiety and depression, as well as other health issues like high blood pressure and even diabetes!
On the other hand, eating foods that have been proven to have a positive effect on mental health, such as salmon, avocados, nuts, and dark chocolate, can help reduce anxiety and depression.
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Practice Self-care
Self-care can take many forms, but at its core, it is an act of love toward yourself. When you are taking steps to look after your mental, emotional, and physical health, you are doing something good for your whole self.
Self-care is important because, let’s face it, life can be tough sometimes, and you need to take care of yourself so that you have the energy to get through all of the challenges.
Self-care can take on many different forms. It might be a bubble bath or a walk-in nature, reading a book, playing with your dog, or getting a massage.
Diet And Healthy Weight Management
Most people who are overweight have a hard time knowing when they are full. This is not only due to the often distended stomach. Its filling level is just one of the many stimuli that are responsible for hunger or the feeling of satiety.
Learn to be full
It is helpful to relearn the difference between hunger and appetite. When you have an appetite, you usually have a specific desire, for example, for something sweet or something salty. This is how the body signals that it “misses” certain substances. The best strategy in this case is to eat a small amount of what you crave and then distract yourself until your body “recognizes” that it got what it wanted.
It’s not a good idea to go hungry all the time or often in order to lose weight. This not only puts you in a bad mood, but the metabolism also switches to an energy-saving mode. It maintains this even if you eat more again, with the result that the energy saved is stored. So learn to develop a feeling between “full” and “not hungry”.
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Reduce stress
One still comes across the idea that stress burns energy and would thus support weight loss. However, if you are stressed, you tend to eat nonstop and therefore too much.
A marker for the stress level is the hormone cortisol. A permanently elevated cortisol level leads, among other things, to atrophy of the muscles, fat deposits on the trunk, high blood pressure, edema, osteoporosis and depressive mood. Furthermore, cortisol increases blood sugar levels and therefore the risk of diabetes.
Do sports
Sport has three advantages. First, energy is used up in the muscles during exercise. Secondly, well-trained, strong muscles consume more energy than weak, thin muscles, even when at rest, the so-called basal metabolic rate is higher. Third, exercise releases hormones that curb cravings and have a beneficial effect on blood sugar levels.
It is always good to take advantage of every opportunity to be active in everyday life. Running, walking, swimming, or cycling three to four times a week for at least 30 minutes is ideal. Start small and gradually increase. If you have health restrictions or are very overweight, talk to your doctor beforehand.
