If there is one word that can illuminate today’s lifestyle, it is stress. Small stresses are known to have positive results, which is why we grow beyond our comfort zones. However, chronic stress hinders our ability to function normally, and our creativity can reach an all-time low during times of extreme anxiety. In order to keep up with our fast-paced lives in a productive way, we need to look for solutions that help us relieve stress. Practicing certain habits should be a daily ritual. Only when we incorporate good habits into our daily routine can we reduce stress and keep health problems at bay.
Health Shots contacted Dr. Ushakiran Sisodia, Registered Dietitian and Clinical Nutritionist, Nanavati Max Super Specialty Hospital, Mumbai, to understand some of the daily stress-reducing techniques.
Reduce stress with these daily activities
Stress is irreplaceable in today’s ruthlessly competitive life. Modern professionals, both in urban and rural India, often find themselves accepting fear as part of their ambition without realizing its disastrous consequences for their bodies and minds. Addressing these dynamics requires a mix of mindful practices, purposeful activities and nutritional choices to ensure productivity and growth without sacrificing our mental or physical well-being.
The expert suggests incorporating small changes in our daily routines to witness drastic changes in our stress levels.
How to reduce stress in the morning?
“For a mindful morning routine, start by waking up after a consistent seven to eight hours of sleep – necessary for optimal cognitive and physical functioning. Waking up a little earlier gives you plenty of time for deep breathing or meditation, followed by a brisk walk, light stretching exercises or yoga. These exercises energize your body and mind and prepare them for the day’s work,” says the expert.
Nutritionally, start with a balanced breakfast that includes whole grains, protein and a serving of fruit, ensuring long-lasting 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 necessary. The expert suggests using techniques such as the Pomodoro method, which alternates concentrated work intervals with short breaks to maintain focus. These breaks can be optimized for short walks or deep breathing exercises, which are proven to refresh the mind.
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Supplementing this with a lunch enriched with green leafy vegetables, known for their magnesium content, can provide a further buffer against stress.
Tips to reduce stress before going to sleep
As the day turns to night, one must make a deliberate effort to shift attention from professional to personal growth.
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“Participate in physical activities such as walking or cycling, which only provide a mental break but also release built-up physical tension. When the evening arrives, consider nourishing the mind with some snacks rich in essential fatty acids such as almonds. It is important to completely disengage from work-related communication to strengthen the boundary between work and leisure,” the expert suggests.
End of the day
The night is a time of relaxation. From reading to journaling or listening to soft music, you can introduce any relaxing habit into your routine. Consuming foods rich in tryptophan at dinner can be helpful.
Additionally, creating a sleep-conducive environment, characterized by a cool, dark room and minimal screen exposure, can put the finishing touches to this daily quest for balance.
By integrating specific practices, activities and nutritional choices, one can effectively manage the stressors, achieving a holistic sense of well-being.