Effects Of Stress On Our Body: Lifestyle Changes & Dietary Recommendations

Eating a well-balanced, healthy diet is essential for our bodies to cope with the physiological changes brought on by stress. The first important thing to do to combat stress is to identify the root cause. Given that adrenal function is greatly affected by blood sugar levels. As such, here are some dietary recommendations that help stabilize levels of sugar in the blood.

1. Adopt and consistently follow a balanced diet plan.

2. Include a variety of vegetables & fruits in this plan.

3. Avoid refined carbohydrates – white bread, pizza dough, pasta, pastries, white flour, sweets, desserts, and many breakfast bowls of cereal.

4. Choose healthy millets flour for rotis like jowar, bajra, ragi, soya bean, or multigrain.

5. Include more protein in your diet like paneer, tofu, seeds, almonds, walnuts, legumes, pulses, eggs, fish, and chicken.

6. Avoid emotional eating and eat mindfully. Understand the difference between emotional hunger & physical hunger. Usually, when one is emotional or stressed, one tends to eat more palatable foods, mainly processed food items for instant gratification. It is important to be mindful here and indulge in healthy food for long-term wellness.

7. Make sure to keep yourself hydrated throughout the day.

Here are some additional lifestyle management tips you must consider. These are sure to come in handy in the matters of managing stress:

1. Exercise and stay active daily. Exercising is the most effective way to boost happy hormones and reduce stress levels in the body.

2. Get a minimum of 7-8 hours of sleep. It is the only way to give a refreshing start to your day.

3. Stay hydrated and limit caffeine intake.

4. Start reading or journaling your thoughts. Observe what triggers stress and try to avoid the situation or manage the situation better,

5. Make some time to cultivate personal interests.

6. Make sure you engage in at least one outdoor/physical activity you enjoy the most.

7. Spend at least 1-2 hours with people who enjoy spending time with you.

8. Start practising meditation and gratitude. Begin with dedicating 5-10 mins to it daily and observe your breaths. To settle into the zen mode, you can play chanting music in the background.

9. Walking barefoot on the grass is a beautiful strategy to manage stress.

10. Every once in a while, learn to slow down and enjoy every moment in life.

11. Set realistic goals and always, always take time out to celebrate small wins.