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Stress reduction ; foods and lifestyle

 stress reduction

Dear readers, I hope that you have gone through the previous articles on stress and how it affects our health. Let us now discuss tips of stress reduction.

If we follow some lifestyle and habits, stress can be reduced and if we follow that consistently, we can achieve a stress free life.

In addition, Doing activities that produce happiness hormones like Dopamine, Serotonin and Endorphin can automatically reduce stress. Here are some of the ways in which you will be able to reduce stress.

Doing exercise or workout for stress reduction:

“A little is better than nothing”. Very few people know that when you run under stress
overload, vigorous exercise, high intensity exercise raises the level of cortisol, so start
with walking and jogging for 30 to 45 minutes everyday.

Activities for stress reduction:

When we are under stress, our muscles get tensed, so include activities such as yoga
asanas and stretching into your schedule. Moreover, Stretching will relax muscles and increase
blood circulation. In addition, Massage therapy can also help for muscle relaxation.

Box or Deep breathing for stress reduction

Box or Deep breathing
When we follow deep breathing technique while in supine position, it is called
diaphragmatic breathing. Close your eyes, sit straight.
Then, Inhale from left nostril – Hold for 05 counts
Then, Exhale from right nostril – Hold for 10 counts
Inhale from right nostril – Hold for 05 counts
Exhale from left nostril – Hold for 10 counts
Following the same techniques with both nostrils in supine position, it becomes
diaphragmatic breathing. This will help reduce stress level.

Eat well-balanced diet

Our meal should be full of salad, vegetables, whole grains and proteins. It is called
“Magic Plate”.
Morning should start with alkaline juice like lukewarm water with lemon, wheatgrass
juice, soaked fenugreek seeds water and soaked nuts and seeds. It will keep you
energetic throughout the day.
Eat one fruit in the morning, because of fructose inside them it will kick start the day
with energy. Don’t skip any meal of the day.

Team up for your Hobbies

Try to do something everyday that makes you happy. It will relieve your stress.
For example, Activities like reading some informative and motivational books, watching movies,
playing musical instruments, singing, dancing, playing sports, etc.

Share your Problems

If something is bothering you, discussing the problems with your loved ones or family
members, friends can help to reduce stress.


Meditation can be helpful to give you peace, calmness and balance that can give you
benefits for emotional well-being and overall health. Furthermore, Study shows that meditation can
reduce stress 20 % in just 10 days. Brahmastra for stress is meditation.
In addition to this, certain food intake is also helpful to increase serotonin level and reduction
of cortisol. Some of them are listed below:

  • Eggs: Eggs with yolk are rich in tryptophan, omega-3 fatty acid and biotin.
  • Cheese: Cheese combined with eggs(whole) is a good source of tryptophan.
  • Bananas: Banana is the only fruit which contains tryptophan and Vitamin B6, which is helpful to produce serotonin in the body.
  • Pineapples: Study shows that pineapple is also rich in tryptophan and helps to boost serotonin level.
  • Tofu or Soy Protein: It is also a rich source of tryptophan, protein and calcium which helps to boost serotonin level.
  • Nuts and Seeds: Almonds, Walnuts, Flax seeds, Sunflower seeds, pumpkin seeds contain tryptophan, omega-3 fatty acids, magnesium, zinc, phosphorus, fibre and vitamins.

It is important to note that food with high amino acids and protein won’t boost serotonin, but carbohydrates release insulin in the body which promotes amino acid absorption and leaves tryptophan.

So high rich tryptophan food combined with complex carbs will boost serotonin level e.g. rice, whole grain and oat meal. Unfortunately, some people are unable to deal with stress and anxiety, they often lead to clinical depression. Furthermore, Severe depression often manifests thoughts of death and suicide. Those people should take advice and start anti-depressant medicines.

In conclusion, Steps of lifestyle and habits change can be followed after relief from medication. By following medications and some changes in habits on a regular basis, we will succeed in stress reduction and stress free life can be achieved.

Hope this article has helped you understand the tips of stress reduction. Do stay tuned for more such articles and share your thoughts in the comment section.

Lastly, If you find this post helpful do share it with others. For more such important and useful information, keep visiting our website and follow us on social media for getting regular updates. To get more insights about stress, Read my latest book, the magical ways for sparkling lifestyle.

Dr.Hetal Patel


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