Saturday, April 12, 2014

How to live a Stress Free life

If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension. And if you didn’t ask me, I’d still have to say it. Stress is a major problem for many people — a hectic, stressful job, a chaotic home life, bills to worry about, and bad habits such as unhealthy eating, drinking and smoking can lead to a mountain of stress.
If your life is full of stress, like mine once was, there are some simple things you can do to get your life to a more manageable level. Now, your life will probably never be stress-free — I don’t think that’s even desirable, even if it is possible, because stress is something that challenges us and helps us grow. At a reasonable level. But when stress gets too high, it causes us to be unhappy and unhealthy.

Many people do not act positively to reduce the stress in their lives until physical symptoms force them to consider how their lifestyle is affecting their well-being.
Don't leave stress unchecked or wait until it makes you ill. Learn to recognize when you are stressed and take steps to minimize stress and avoid additional stress. There many things you can do to help alleviate stress in your life, learning to relax and incorporating time to relax as part of your daily routine can help you to manage the symptoms of stress.

Reduce caffeine:

Caffeine, in the form of coffee, tea or cola, is the fuel of the American workplace. But it has its downsides. It can make you more anxious or disrupt your sleep. Duke University researchers found that caffeine consumption increased production of stress hormones and elevated blood pressure in the workplace, both when the subjects were resting and when they were stressed. To avoid a caffeine withdrawal headache, cut back slowly rather than going cold turkey.

But what about chocolate? Interesting research conducted by Nestles demonstrated that eating small amounts of dark chocolate (40 grams) each day may help the metabolic response in stressed-out people. Chocoholics rejoice!


A healthy, balanced diet with plenty of fresh fruits and vegetables keeps stress at bay. Foods containing vitamins such as B complex, C and E and minerals like zinc and selenium help to reduce stress according to research. Avoid canned or processed foods that often contain harmful chemicals. Reduce refined carbohydrates and sugar because they cause blood sugar to increase and then fall quickly leading to a feeling of being drained. Complex carbohydrates, like whole wheat and brown rice, keep blood sugar steady and increase serotonin, a neurotransmitter that has a relaxing effect.
How you eat is as important as what you eat. Almost half of the young generation in the 2009 APA study on stress reported that they overeat or eat junk food due to stress. Pay attention to your food to avoid indigestion - don’t watch TV, read or drive.


Everyone knows that they need to exercise more, but do they know why? You may have heard of endorphins being secreted during exercise giving you that “runner’s high.” Scientists have discovered that the process is more complicated than that. Regular exercise helps to decrease the production of stress hormones, such as cortisol, and neurotransmitters that are secreted during the stress response. So exercise helps to reduce the damage that long term stress can have on the body.
Research has also discovered that exercise decreases depression, lowers anxiety and helps people sleep. When exercising, all of the body’s systems – cardiovascular, muscular, nervous system, etc. – have to communicate with each other more closely than usual. Thus, a workout makes the body more efficient and enhances the body’s ability to respond to stress.


Many doctors recommend meditation as a way to reduce stress. After meditation, people feel more refreshed and alert. Many report that problems no longer loom so large. The Transcendental Meditation technique, the most effective meditation known for reducing anxiety, provides very deep rest in less than 20 minutes. This deep rest dissolves deep-rooted stress and fatigue. Numerous research studies demonstrate the stress-reducing benefits of the TM technique, for example, breast cancer patients experienced better mental and emotional health and meditating college students felt less stressed.

Get enough rest:

Rest is the body’s natural means to dissolve stress and fatigue. When we are rested, we feel calmer and better able to deal with problems that arise. Research has linked sleep deprivation with poor performance and dullness during the day. Missing just 1.5 hours of sleep in one night can decrease alertness by about 33%.
To help you sleep better, avoid intense activity right before bed such as working or watching a violent movie. Eat lighter in the evening and avoid caffeine after 6 pm. And get enough exercise during the day so you are ready for bed. 

Keep hydrated:

Drinking at least eight full glasses of water a day helps a lot! It washes out unwanted toxins in the body which contribute to stress and acne. Drink the water as the day goes by, not all at once.

Don’t think negative:

Keep negative thoughts out please! If you lack confidence it makes it worse, so always have a handful of confident thoughts with you ready and armed!

Clean healthy life:

Have a clean healthy life style. Keep your room clean and make your bed each morning when you wake up. Clean your sheets every four weeks and shower every day. 

Wash your face  as soon as you wake up in the morning. Don't leave clothes on your floor and try to keep your floors clear. Keep your drawers organized. Even try practicing, feng shui. I've tried it and it's made a great significant difference in my stress.

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