In recent times,More than 50% of Urban Indian people have posted on social media feeling stressed on a daily basis. often google search shows us tips like How to Get free from stress naturally | home remedie .Stress is the emotional or physical tensions happening in response to any event or thinking which triggers frustration, anger, or nervousness or panic.
It is a part of our fight or flight response, stress makes our body to release cortisol and adrenaline, two hormones that makes us more alert, and tenses our muscles, increases blood pressure and heart rate.
Stress is at times good,when we are in danger, but the overtime, frequent stress can impact negative effects on our health, and causes health problems like –
- Undigistive stomach
- Muscle sprain or pain
- Restlessness or Fatigue
- Anxiety , fear & depression
- Lost motivation & focus
Get free from stress naturally | home remedies
Here in this Article , we bring some of the best tips to relieve from stress naturally at home:
3. Practice relaxation techniques
How to Get free from stress naturally | home remedies
4. Get more sleep
There are some basic ways to improve sleep, including:
- Make a sleep routine. It’s important to practice good sleep hygiene, which means going to bed and waking up at around the same time every day. This helps your internal clock, called your circadian rhythm, stay in sync so that your body is ready for sleep at your set bedtime.
- switcvh off devices. Scrolling through our phones or watching TV can be stimulating, which makes it harder to fall asleep. Hagopian suggests setting a specific time when you turn off your devices and switch to more calming activities.
- Make a pre-bed time habit. This can be a warm bath, reading a book, listening to music, drinking chamomile tea, or anything that will calm you, says Hagopian.
5. Eat healthy meals
Here are some stress-reducing nutrients to look for in foods:
- Vitamin C helps lower blood pressure and cortisol levels. A medium orange has about 70 mg of Vitamin C, which is 100% of the daily recommended amount for adults. Other good sources include vegetables like broccoli (78 mg/cup chopped) and cauliflower (52 mg/cup).
- Complex carbohydrates increase production of serotonin, a hormone involved in regulating your mood and happiness. Examples of complex carbs include whole grains, fruits and vegetables.
- Magnesium helps fend off stress-related headaches and fatigue. It can also help older adults get better sleep. Foods like spinach, salmon, and soybeans are all good sources of magnesium.
- Omega-3 fatty acids can help reduce surges of stress hormones. They are found in fish like salmon and tuna, nuts, and seeds.
You should also try to avoid consuming too much alcohol, caffeine, or sugar, as these can all exacerbate stress, Hagopian says. Plus, if you are turning to food to cope with stress, you may be engaging in emotional eating, or stress eating.
6. Connect with loved ones
When you are feeling stressed, reaching out to your friends and family can help. Studies have found that people with less social support are more reactive to stress, exhibiting increased heart rates, blood pressure, and hormone levels, according to a 2007 review published in the journal Psychiatry.
Having a best friend by your side might make it even easier to cope with stress. A 2011 study published in Developmental Psychology of kids ages 10 to 12 found that having a best friend nearby led to lower cortisol levels after an unpleasant situation. The researchers had kids write in a journal multiple times a day to record their experiences, and tested cortisol levels in their saliva.
Moreover, a study done at the University of North Carolina found that women who spent time with their partner, including receiving a hug from them, had higher oxytocin levels (the “feel good” hormone) and lower blood pressure when asked to then prepare and record a speech about a recent event that made them angry or stressed.
Having sex, either solo or with a partner, can also help relieve stress. Like exercise, sex triggers the release of endorphins, which boost your mood. Your body also releases oxytocin during sex, especially during a woman’s orgasm.