How To Get Rid Of Stress In a Healthy Way

There are many ways you can do to get rid of stress one of them with adequate of your daily nutritional needs. Stress is a mental disorder that can be caused by many things. Stress is bad for health. In addition to increased levels of cortisol in the body, stress can also make your concentration impaired.

The symptoms of stress:

  •      Became irritable and angry with friends, family and colleagues.
  •      Acting aggressive and defensive
  •      Feeling constantly tired.
  •      Difficult concentration or forgetfulness.
  •      Palpitations or pounding heart.
  •      Tense muscles.
  •      Headaches, stomach and diarrhea.

Complications of stress

  •      High blood pressure and heart attacks.
  •      Mental illness, hysteria.
  •      Eating disorders such as loss of appetite or eating too much.
  •      Can not sleep (insomnia).
  •      Migraine / headache.
  •      Heartburn.
  •      Asthma attacks are more severe.
  •      Skin rash.

Causes of Stress

  •      Everyday life events both happy and sad like:
  •      Married or have children.
  •      Starting a new job, moving house, emigration.
  •      Losing a loved one either through death or divorce.
  •      Personal relationship problems.
  •    Schools and jobs that require a tight time schedule, and work with a boss or a hard and lack of understanding.
  •      Not healthy.
  •      Such an environment is too crowded, too many people or too much heat in the home or workplace.
  •      Financial issues such as debt and spending beyond capacity.
  •      Less confident, shy
  •      Too ambitious and aspiring too high.
  •      Negative feelings such as guilt and do not know how to solve, frustrating.
  •      Can not get along, lacking the support guys.
  •      Make a decision that could change his life or be forced to change the principle of private life.

Tips To Get Rid of Stress

  1. Measure your own ability. Learn to live with it and love yourself.
  2. Find the cause of negative feelings and learn to cope. Do not aggravate the problem and try to not ever give in to someone else even though you might be in the right.
  3. Plan for major changes in your life in the long term, and give yourself plenty of time for you to adjust from one to the other changes.
  4. Plan your time well. Make a list of what should be done according to priority.
  5. Make decisions carefully. Consider carefully in terms of good or bad before deciding anything.
  6. Let others come to think your problems. Tell your spouse, friend, supervisor or religious leaders. They might be able to help put your problems in accordance with the proportions and offers solutions to the useful.
  7. Build a good incentive system by many friends and have a happy family. They will always be with you in every difficulty. keep your health, eating well, getting enough sleep and exercise regularly.
  8. Plan time for recreation.
  9. Relaxation techniques such as deep breathing, aromatherapy, meditation or massage may be.
  10. Do not forget to exercise and start a healthy lifestyle to cope with prolonged stress.

Nutrition To Get Rid of Stress

Vitamin B Complex
Intake of vitamin B complex deficiency will worsen your mood when experiencing anxiety and depression. These vitamins keep the nervous system to function properly, keeping the digestive system, and energy production.
Sources of Vitamin B: whole grains, brown rice, milk, nuts, green vegetables, seafood, meat, eggs, and dried fruit.

Vitamin C
Consumption of Vitamin C regularly can help lower levels of stress hormones in the blood triggers and improve the immune system decreases due to stress.
Sources of Vitamin C: all types of citrus fruits and berries, strawberries, cantaloupe, kiwi, broccoli, cabbage, cauliflower potatoes, peppers, and tomatoes.

Magnesium
Stress can drain magnesium levels in the body in large quantities. Magnesium deficiency causes muscle strains and cramps. Magnesium is needed to relax the muscles and also cope with the stress of injury.
Sources of Magnesium: whole grain cereals, nuts, sesame seeds, dried figs, and green vegetables.

Calcium
Calcium is needed body to the nervous system and muscles to work properly. The body needs calcium in large quantities to cope with stress.
Sources of Calcium: skim milk, low-fat yogurt, cheese, nuts, green leafy vegetables, and fish.

Zinc
People who are stressed often have low levels of zinc in the body. Zinc is needed by the body to boost the immune system and fight infection.
Sources of Zinc: oysters, red meat, nuts, sunflower seeds, egg yolks, milk, and wheat.

Copper
Copper is very useful to protect your immune system when you are exposed to stress.
Copper Sources: Meat, oysters, nuts, legumes, and whole grains.

Potassium
Potassium helps to keep the nervous system functioning properly during stress.
Potassium sources: low-fat milk, bananas, dried plums, and raisins.

Chromium
Chromium is useful for controlling the level of cholesterol in the blood and helps protect the heart and blood circulation.
Sources of chromium: mushrooms and nuts, such as walnuts, peanuts, cashews, almonds, and so on.

Iron
Iron is essential for the production of hemoglobin in red blood cells. Iron will to carry oxygen throughout the body, to overcome fatigue and helps breathing steady.
Iron sources: soy, beans, shellfish, peaches, dark green vegetables, meat, and others.

Selenium
Selenium works to protect the immune system and help produce and manage various kinds of hormones such as thyroid hormone.
Selenium Sources: legumes such as soybeans and peas, skinless chicken, low-fat dairy, fish, shrimp, crab, and sardines.
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