Exercise/Techniques
Moving our body is the start of managing your stress. Stress makes us feel exhausted physically and mentally. Exercise helps reduce stress and has a positive impact on our activity daily lives.
Exercise can be an effective component of a stress management program for many individuals and should be recommended to help those who are dealing with acute, acute episodic or chronic stress. An advantage of incorporating exercise into a stress management program compared with other stress management techniques is the well-documented physical and psychological health benefits of exercise.
It is important to understand common barriers that might affect exercise participation in high-stress clients. Lack of time is the most commonly reported exercise barrier for individuals in general. A lack of motivation, fatigue, poor sleep habits, and poor dietary habits are factors associated with stress that can negatively impact exercise compliance and adherence. Common exercise barriers and stress-related health problems should be taken into consideration when developing an exercise prescription for high-stress individuals.
RECOMMENDATION:
Aerobic activity: Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.
Strength training: Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Nutrition and Diet
"We are what we eat", often times this phrase is taken very lightly but this is one of the most honest statements ever made. The foods we eat do not only contribute to our physical well being but also to our mental and behavioral well being.
Understanding how nutrition can contribute and help us manage stress can be a game-changer in many cases. what we eat can affect us in two ways, the first and most common one is its contribution to our physical health, this will help reduce health problems linked to stress such as cardiovascular problems, The second one, the one we are trying to shed some light on is the relation between our gut and brain.
Certain foods we eat have the ability to alter the chemical in our brain resulting in mood and behavior change. One of the most important chemicals in our brane Serotonin which regulates our mood is mainly produced on our gastrointestinal tract so it would make sense for our diet to play such a role in our mood.
Our gut and our brain are way more contacted then we think, both organs communicate through chemicals such as hormone and neurotransmitters. According to the research done by the Psychiatric Times (USA), gut bacterias are very Vitale to help maintain a well-balanced brain chemical.
One of the biggest roles our gut bacteria play in relation to our brain chemical is detoxification. This prosses helps clean out the free radical within our system and without the proper nutrition/good bacteria the free radicals are left in our system disrupting our homeostasis. Which in return the hormones and chemicals in our brain are affected.
Our Mission
Life is tough as it is. If you find yourself struggling with stress on a daily, visit the official page of the American Physiological Association for up to date facts and tips on managing and coping with stress.