How to Beat Stress in Daily Life

In the modern times, most of us as a consequence of our hectic and stressful lifestyles, experience some or the other kind of tiredness and fatigue. All of us have experienced stress in some form or the other. Little stress is needed to push you and keep us moving in this world. But it only gets bad when our stress overpowers us. It is the time when it starts affecting our physical and mental health .A good diet is always important, whether you are going through a stressful period or not. There is evidence that changing your diet can change your metabolism and brain chemistry, ultimately affecting your energy level and mood.



Eat a meal high in carbohydrates
Carbohydrates trigger release of the brain neurotransmitter serotonin, which soothes you. Good sources of carbohydrates include rice, pasta, potatoes, breads, air-popped popcorn and low-cal cookies. Experts suggest that the carbohydrates present in a baked potato or a cup of spaghetti or white rice, is enough to relieve the anxiety of a stressful day.




Nuts
Packed with protein, essential fatty acids, and vitamins and minerals, nuts and seeds may boost mood and keep your nervous system happy. Nuts combined with olive oil and dark leafy greens make a healthful sauce for whole-grain.

Leafy Greens
Folate is another nutrient that may lower the risk of depression. Find it in leafy green vegetables (such as spinach and romaine lettuce), legumes, nuts, and citrus fruits. Folic acid also known as folate is one of the B-Complex vitamins. These B-complex vitamins help the body to convert carbohydrate into energy which the body uses to perform different activities. Just like we have a consumer, wholesaler and a retailer, folic acid acts like a retailer, which helps the wholesaler to transfer his product to the consumer. Without folic acid, our body cannot properly utilise the food we eat and convert it into energy. Folic acid is very important for mental and brain health.

Fiber
Fiber helps keep your energy steady throughout the day. Many people don't get enough fiber. You can fix that by eating more beans, whole fruits, vegetables, and whole grains.

Water
Staying hydrated can help you avoid getting tired. Some studies suggest even mild dehydration can slow your metabolism and sap your energy. The solution is simple -- drink plenty of water or other unsweetened beverages throughout the day.

Fresh Produce
Another way to stay hydrated and energized is to eat fresh fruits and vegetables, which are naturally full of water. Snack on apple wedges or celery, for example. Other hydrating foods include oatmeal and pasta, which sop up their cooking water.

Coffee
Coffee is one of the world's most popular pick-me-ups, and it works -- at least in the short-term. Caffeine steps up the body's metabolism, temporarily improving mental focus and energy. Frequent mini-servings will keep you alert and focused longer than one large dose. Just beware of drinking so much coffee that you can't sleep at night -- losing sleep won't help your energy!

Breakfast
Breakfast is a gold mine if you want more energy. Studies show that people who eat breakfast every morning also have a better mood throughout the day. The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein. And of course, they taste good. Breakfast eaters are at a lower risk of gaining weight compared to those who skip breakfast. This is because breakfast reduces hunger throughout the day and these people make better choices at lunch and other meals. On the contrary, people who skip breakfast thinking they can save a few calories tend to eat more at lunch and other meals leading to weight gain.




Frequent Meals
Here's another way to keep your energy, mood, and blood sugar steady: Eat small meals and snacks every three to four hours, rather than a few large meals. Some options: peanut butter on whole-grain crackers, half a turkey sandwich with salad, or whole-grain cereal with milk. However, there are several things that we should ensure to reap the best benefits of eating frequently. First and foremost is that we need to eat something which our body takes time to digest and as a result has to burn more calories to digest the foodstuff. These foods include the fibrous foods which have more roughage like salads, vegetables, fruits and whole grains. Proteins like milk, dals, meat and eggs raise the metabolic rate . On the other hand, the simple and refined carbohydrates take very less time to digest and hence use up lesser calories. Another thing that we need to ensure is that we should take snacks that provide from 100 – 200 calories and the meal from 300-500 calories. The food taken over and above gets stored as fat. So, go ahead and eat the entire day, now that you know what to eat and how much to eat to be able to maintain excellent health.

Exercise for Energy
Are you emotionally low? Or stressed out? Just hit the gym or go for a brisk walk for 30mins. Exercise releases from the brain certain chemicals which changes our mood making us feel more energetic and happy. This not only keeps you mentally healthy but also elevates your confidence and makes you feel light-hearted.