Tag Archives: Stress

November 21, 2014

HOW STRESS CAN SABOTAGE YOUR WEIGHT-LOSS GOALS.

Over-eat

Forget stress eating—new research shows that crazy long to-do lists do more than encourage you to reach for that triple chic muffin. Try these simple stress busters to keep your metabolism up to speed.

Take a spin. Twirl around in a circle and say what’s bothering you out loud. You’ll feel silly and may even laugh. It’s hard to laugh and be stressed at the same time!

Get outdoors. When you go outside, you realise that you’re not the centre of the universe but just a part of it. So your problems don’t seem as big. To turn your stroll into a walking meditation, say ‘peace’ each time you take a step. Five minutes a day keeps stress at bay.

Give thanks. Keep a running appreciation list on your phone. Being thankful every day puts frustrations in perspective.

Deck out your desk. Place a photo of a loved one or some fresh flowers near your computer. It’ll remind you that your world is not simply about paperwork, computers and deadlines – there is more to life than your desk.

Cut the clutter. Straighten up your drawers or clean out the cupboards. Rifling through things takes up time and creates frustration. These are mindful things that bring order to your life.

Find a new hobby. New endeavours enrich our lives and give our minds a rest from our daily to-do list. How about taking a new art class, hiking, singing, or getting involved in a book club?

May 16, 2014

BEAT STRESS.

Beat_Stress

We all feel the pressure from time to time, but if you feel as though your stress levels are going into overdrive – and causing you to eat all the wrong things – it’s time to take some action!

Exercise can be a massive de-stressor after a hard day in the office or a busy day with the kids.

What you eat also plays a major factor in how you feel from morning to night.

Try out the following calming foods below to ward off stress.

  1. Nuts – munching on a handful of raw nuts every day helps to regulate magnesium levels, which is important for keeping stress levels low.
  2. Brown rice – complex carbohydrate foods, such as brown rice and pasta, help to raise levels of the happiness hormone serotonin, which boosts your mood.
  3. Oily fish – oily fish, such as salmon and trout, is rich in omega-3 essential fatty acids, which keep brain cells firing on all cylinders so you can deal with your stress symptoms effectively.
  4. Chocolate – a couple of squares of the sweet stuff help to produce those all-important endorphins. But aim for dark chocolate with no less than 70% cocoa solids and, remember, everything in moderation!
  5. Turkey ­­– turkey contains the amino acid tryptophan, which helps to produce the happy, feel-good hormone serotonin.
  6. Green tea – green tea is a source of the amino acid L-theanine, which acts as a relaxant.
  7. Blueberries – a good source of the antioxidant anthocyanin, blueberries help to lower your blood pressure – which can rise thanks to high cortisol levels.
  8. Garlic – our immune systems often bear the brunt of our stress, so make sure you’re fighting fit with garlic, which contains an immunity boosting compound called allicin.
October 4, 2013

LISTEN UP ALL CHOCOHOLICS!

Chocolate

A recent study found that daily consumption of roughly 40g (one and a half ounces) of dark chocolate reduced the stress hormone cortisol.

Researchers suspect that certain compounds in chocolate, like caffeine and theobromine, may be responsible.

And, as if you even need another reason to indulge, a study has found that adults who ate moderate amounts of chocolate regularly were actually thinner than those who didn’t, even though they consumed more calories and exercised the same amount.

Look for chocolate that contains at least 70 percent cocoa – the darker, the better – and enjoy!

March 1, 2013

DE-STRESS FOR A FLATTER STOMACH.

De-stress

A flabby mid-section is notoriously hard to shape up, and it often comes down to stress. Even if you eat well and exercise, leading a stressful lifelstyle can stop you losing inches.

When the body is under long-term physical stress, levels of the hormone cortisol shoot up, which can cause your body to hold onto fat around the waistline.

Cortisol effects appetite, causing you to crave sugary, high fat foods. These foods stimulate the brain to release neurotransmitters such as serotin and dopamine which, although soothe stress, are bad news for your body.

To counter the effects of cortisol, get yourself some consistent, solid sleep (ideally seven to nine hours a night) to allow your body to relax and recuperate.

You can also try stress-soothing foods such as oily fish, which helps regulate cortisol, or turkey, which boosts serotonin.

And, if that isn’t enough to make you want to chill-out and put your feet up, a recent study by Columbia University Medical Centre found the effects of stress are as damaging to your heart as smoking five cigarettes a day!

February 20, 2013

COMBAT STRESS WITH EXERCISE.

I could write a long list of all the benefits exercise gives us, but one that is maybe most overlooked, yet probably relates to 99% of us, is it’s ability to relieve stress.

Physical activity helps to use up the excess energy produced by the stress response. In fight-or-flight mode, the body is ready for intense physical activity.

By exercising, the stress response runs its course, and the body returns to a physiological normal.

Even if you don’t feel like exercising, push yourself to do something, however light. It will do wonders for your mental state and help to make you feel much more positive.

TOP TIP: Work out with a friend or partner. It’s a great way to get healthy, whilst have fun too!