|
|
|
|
|
|
|
|
|
More workload and pressure of studies leads to a stressful life. Competitive exams and goal-achieving jobs make them sit for long hours, which leads to mental tension and physical fatigue. There are so many ways to deal with stress with the help of meditation and medication. Here are some suggestions to manage stress with some healthy lifestyle changes, which will keep you energised. You can add some wonderful foods in your diet to reduce stress to some extent. Citrus fruits Citrus fruits and other colourful fruits like oranges, sweet lime, bananas, strawberries, blueberries, mangoes, plums, tomatoes are high in potassium, which aids in the regulation of blood pressure. These fruits are rich in Vitamin C and antioxidants. When you are stressed, your body releases even more free radicals than usual. Vitamin C helps to keep these free radicals in check, and repairs the body. These fruits also contain a high amount of fibre, which helps to regulate blood-sugar levels. Too many fluctuations in blood-sugar levels may be a major contributor to stress. Omega-rich foods Canola oil, linseed oil, soy oil and tuna fish oil are rich in Omega-3 fatty acids, which elevates the mood. Flax seeds are also high in Omega-3 fatty acids. Sugar Foods high in sugar cause body to produce fewer hormones linked to anxiety. When you ingest sugar, the body creates a hormone that counters stress reactions, called glucocorticoid. But make sure to only eat sugar in moderation, as more of sugar consumption leads to weight gain. Whole grains A diet rich in complex carbohydrates and whole grains produces increased levels of serotonin in the body, a feel-good hormone that improves mood and produces a sensation of relaxation. Low fat or skimmed milk Milk is high in calcium and Vitamin B, which help to build your bones and protect nerve health. Mix a glass of milk, sugar and fresh strawberries, blend to make a healthy pick-me-up that is an excellent alternative to ice cream. Green vegetables Dark green vegetables are powerhouses of vitamins and minerals that help replenish our bodies in times of stress. Nuts and oilseeds These are rich in magnesium, which is a stress-buster. Magnesium is a natural muscle relaxant. Nuts are also high in calcium, iron and fibre. About 25 to 30 gm of nuts can be included in a daily diet. Soy Add foods made of soy to your diet such as soy milk, tofu and soy nuts. Soy is high in protein, B vitamins, calcium and magnesium. Sweet potatoes Sweet potatoes can reduce stress as these can satisfy the urge we get for carbohydrates and sweets when we are under stress. Instead of reaching for a doughnut, eat a baked sweet potato, as it is rich of Vitamin C also. Water It is important to have sufficient water(8-10 glasses) in a day to keep the body hydrated, as dehydration can cause stress. The next time you crave for sweets because of stress, reach for some fresh fruits instead, or a sweet potato, or make a blueberry or mango shake with milk. Eat other wholesome foods, too, and eventually, stress levels will decrease, leaving you less susceptible to unhealthy food cravings and mood swings. During examinations, it is not uncommon for students to have panic attacks or feel stressed. These are some healthy tips to help to relieve stress during exams. Start your day with a glass of low-fat milk. Eat a nutritious and well-balanced diet that will provide all nutrients your body needs. Instead of three heavy meals eat five to six meals a day to feel lighter. Moderate intake of fat, sugar, and caffeine. Alter sweet cravings with fruits as fruits provide vitamins. Too much of sugar intake can make you sluggish. Eat a handful of nuts (almonds, walnuts and raisins), which provide extra energy and protein, fibre and other nutrients. Have lots of fluids to keep your body fully hydrated. Some light exercise will help you to stay relaxed. Regulate your sleep timings (The writer is a dietician at the Department of Dietitics, PGI)
|
||
|
|
||
Everyone