►Poor eating habits can increase stress
►Stress depletes the body of nutrients, mainly Protein, B Vitamins and Vitamins C and A.
► Good Nutrition can help relieve Stress
Stress Busting Tips
JUST DO SOMETHING!
-Change your behavior and your brain will change your attitude to sync with the behavior
Identify Your Stressors
-You can’t fight the enemy unless you know what it is
Look Objectively at Your Stress
-Can you change or avoid it, or do you have to change your response to it?
Reframe the Stressful Situation
-Examine your attitudes and change the labels you may be giving to people or events
Diffuse Anger with Generosity / Kindness
-You gain a feeling of control, protect your body from stress response and cause a ripple effect of kindness
Change Your Behavior to Change Your Mood
-Your brain will change your attitude to sync with the positive behavior
Practice Positive Self-talk
-Try to see things as they really are and expect a positive result. Remember that you control how you feel.
Exercise Regularly & Eat a Healthy Diet
-Exercise and good nutrition generate serotonin and reduce the effects of the stress response
THE REAL ANTI-STRESS MEDICINE!
We’ve Found the Fountain of Youth! What can: improve your mood? help relieve insomnia? lower your risk for heart disease, diabetes, high blood pressure, and colon cancer? Hundreds of studies conducted over the past 50 years demonstrate that exercise helps you feel better and live longer. (“Exercise: A Program You Can Live With”, Harvard Health Publications, 2001)
Exercise removes the byproducts of the “Fight or Flight” stress response by simulating the effect of fighting or running.
allows the body to return to homeostasis faster and reduce the physical impact of emotional stress.
Whole Grains / Complex Carbohydrates Promote production of SEROTONIN Increase your sense of Well-being
Green, Yellow, and Orange Vegetables L-Tryptophan increases SEROTONIN production rich in minerals, vitamins, and phytochemicals boost immune response and protect against disease
Omega-3 Fatty Acids / Fish Oil Found in cold-water fish – Salmon, Tuna, Sardines, Mackerel Omega-3s may be important in regulating the re-uptake of Serotonin Chemical antidepressants such as Prozac also work by influencing this process. Fish oils might be nature’s Prozac!
Stress Trigering Food Sugar: Addictive Depletes nutrients Overworks the adrenal gland Gives you a “high” then a “low” Caffeinated beverages: Release adrenaline / Increases stress Fried foods: Immune-depressing; contributes to obesity and cardiovascular disease
“Procrastination gives you something to look forward to.” – Joan Konner “Procrastination is the art of keeping up with yesterday.” – Don Marquis
Insanity is doing the same thing over and over and expecting a different outcome. Chinese Proverb You can’t reduce the stress in your life . . . Until you really want to