Stress is a growing problem in our society. With longer days at work and more things to worry about, stress can begin to take over your life. So, let’s discuss some ways to reduce stress naturally.
Quality and Length of Sleep
I once read an article on stress that referenced a study quoting the fact that a century ago, we used to sleep on average 10 hours a night. Nowadays, many of us barely manage 6 hours of quality sleep! I personally have a number of personal training clients who are up all hours of the night working their butts off (sometimes to 2 or 3pm!). No wonder life is so stressful if there aren’t enough hours in the day to get everything done!
It is recommended to obtain 7-8 hours of high quality sleep each night. In doing so, you will significantly reduce the impact that stress has on your life. Sleep should be one of the most important aspects to your life, for without sleep, you run into many problems including:
- Increased stress levels!
- Lack of concentration, productivity and general brain function
- Inhibiting recovery from exercise
- Increasing the frequency and degree of food cravings
- Creating chemical imbalances that affect mood, fluid retention, metabolic pathways etc.
- Placing stress on your cardiovascular system and increasing the risk of various diseases
- Just burning out!
When you consider that sleep is often sacrificed to get work accomplished, yet lack of sleep will significantly inhibit your ability to focus and produce good quality, efficient work, sacrificing sleep isn’t always the most appropriate action to take. Yes, there are certainly times when this cannot be avoided, but as soon as sleep deprivation becomes habitual, something seriously needs to be changed (if not for your work output, for your general health!).
Sleep is a key ingredient to recharging your batteries and reducing stress naturally.
Quality Nutrition
A healthy dietary intake is essential for the normal functioning of the human body. Food provides your body with the nutrients required to maintain a healthy chemical balance. Of course, a well balanced diet affects your stress levels.
Food greatly affects your brain function. Whilst all nutrients are important (including water, proteins, minerals etc.), here are three very important nutrients for correct brain function:
- Carbohydrates
- Omega-3 Fatty Acids
- Vitamin B’s (particularly B6 and B12)
Carbohydrates are the only source of energy that your brain can utilise to function, so it is imperative that you obtain a healthy intake of carbohydrate throughout your day. Aim to consume plenty of low-GI carbohydrate sources. This can be sourced from many whole-grains, fruits and dairy products.
There is a reason why fish has been termed “brain food”, it’s because of the high prevalence of omega-3 fatty acids. Both omega-3 fats and vitamin B6/B12 have profound benefits on correct brain functioning. It is imperative therefore that you ensure that your diet is sufficient in these nutrients. Aim to consume plenty of fish regularly, alongside a variety of vegetables for optimal micronutrient supply.
Exercise
Exercise can be so therapeutic to reduce stress naturally. During your workout, exercise is a great way to “pause” all your thoughts and just focus on yourself. Turning off your brain for a half hour can be greatly beneficial to give you that much needed mental break.
One very profound benefit of exercise is the endorphin secretion that happens upon the conclusion of your workout. That “high” that you feel following a vigorous workout is actually the result of chemical compounds released from your brain. These endorphins are greatly beneficial in reducing stress naturally.
Try exercising first thing in the morning before you go to work and see what effect an intense exercise session has on your day.
Mental Rest
No one can focus indefinitely – we all need a mental break aside from sleep and exercise. Here are some general guidelines extracted from Brian Tracy’s “21 Ways to Double Your Productivity”:
- Take at least 1 full day off per week
- Take at least 2 full weeks off per year as a holiday
Give yourself some much needed downtime and this will come back to reward you immensely.
I do hope that these general tips assist you in reducing stress naturally. Of course, there are many lifestyle factors to consider, but these four aspects can certainly have a profound effect upon stress.
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