Proper nutrition is crucial to anyone's health, Ultimate chronic Stress Management Grocery List

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Hey Everyone!,

Proper nutrition is crucial 

to anyone's health,

Ultimate chronic  Stress

Management

Grocery List  

What is stress? How can chronic stress affect my health? How can I avoid the health risks associated with high stress?

Stress is your body's natural reaction to crises, whether they be immediately dangerous or perceived as harmful to one's well-being. The three minutes animals are stressed from escaping a predator are much different than the stress humans experience in modern society. Humans often create their own stress or perceive events as stressful if it could impact the normality and comfort of everyday life.

Cortisol is the hormone responsible for reacting to stress within the body, and also plays an important role in regulating the metabolism and immune system. This means when you're stressed, your metabolism slows down in order to conserve energy to fight off the perceived danger. Your body will start storing fat, mainly around the torso, as a self-preservation mechanism. Your immune system is also compromised when cortisol overflows throughout your body; in order to conserve more energy, your body shuts down "non-essential" systems, such as the immune system. This means people are gaining unwanted weight and falling ill due to their stress!

Chronic stress is, unfortunately, extremely common in modern society. The health consequences can be deadly, and not many people are aware that their stress is causing them so many problems. If your body is continuously producing cortisol, you'll keep gaining weight and getting sick, which nobody has time for!

Proper nutrition is crucial to anyone's health, whether they experience chronic stress or not. However, chronic stress can be managed and even reduced with specific nutrients designed to heal your body, and protect against cortisol damage.

The Ultimate Stress Management Grocery List

The next time you run to the grocery store, bring this list with you and choose some items that sound good to you. You don't have to force yourself to eat foods you don't like, but try to incorporate some of the following items or even replace unhealthy choices with these healthier ones!

1. Fruits

- Mango

Mangoes help to reduce stress-related hormones, boost your immune system, regulate blood pressure, and provide healthy energy to combat mental exhaustion.

- Blueberries

Blueberries boost energy levels, reduce inflammation caused by stress, balance moods, reduce blood pressure, and provide a high number of antioxidants.

- Apricots

Apricots are known to ease headache pain and muscle tension, balance blood sugar levels, reduce the harmful effects of inflammation on the body, and encourage natural energy.

- Apples

Apples noticeably reduce the stress hormone cortisol, balance blood sugar levels, aid digestion, and encourages healthy brain function.

- Cherries

Cherries can reduce inflammation caused by stress, reduce pain, promote relaxation and sleep, boost mood, enhance libido, and calm the mind.

- Bananas

Bananas help to provide sufficient energy, boost potassium levels, lift moods, improve immune system, and help produce serotonin in the brain.

- Others:

grapes, avocado, citrus fruits, and cranberries.

2. Vegetables

- Spinach

Spinach helps to reduce blood pressure, reduce muscle tension, promote restful sleep, regulate stress hormones, produce dopamine, and calm the body and mind with magnesium.

- Sweet Potatoes

Sweet potatoes can reduce inflammation cause by stress, help regulate blood sugar levels, lift moods, promote relaxation, aid in healthy digestion, reduce cortisol levels, and boost the immune system.

- Mushrooms

Mushrooms are known to boost the immune system, lift moods, improve healthy hormonal functioning, balance blood sugar levels, and aids in circulation.

- Beets

Beets promote a healthy nervous system, lower blood pressure, boost energy levels, promote relaxation, and repairs tissues damaged by stress.

- Others

cauliflower, corn, celery, carrots, squash, asparagus, broccoli, green beans and brussel sprouts.

3. Carbohydrates

- Oatmeal

Oatmeal helps reduce mental exhaustion, boost energy levels, regulate blood sugar levels, aid in digestion, stimulate the production of serotonin, and promote restful sleep.

- Brown Rice

Brown rice can boost energy levels, ease headaches, balance blood sugar levels, lower blood pressure, and reduce cortisol levels.

- Popcorn

Popcorn is known to balance blood sugar levels, use polyphenols to protect the body from disease and damage from stress, boosts energy, and aid in digestion.

4. Protein

- Turkey

Turkey helps encourage sound sleep, lift moods, boosts immune function, encourage the production of serotonin, and balance blood sugar.

- Salmon

Salmon can ease inflammation caused by stress, lift moods, reduce emotional and physical impacts of stress, and reduce headaches.

- Eggs

Eggs help regulate emotions and moods, boost energy levels, stabilize blood sugar, and support the adrenal glands.

- Other

lentils, pinto beans, garbanzo beans, black beans, kidney beans, and tofu.

5. Nuts, Seeds, Roots, Spices

- Brazil Nuts

Brazil nuts are widely known to stabilize moods, boost energy levels, balance hormones, reduce the harmful impacts of stress on the body, and ease inflammation.

- Ginger

Ginger can settle a distressed digestive system, boost immune functioning, reduce muscle pain, ease the inflammation caused by stress, lift moods, and ease tension.

- Cinnamon

Cinnamon helps to reduce the amount of cortisol in the body, regulate blood sugar levels, ease inflammation, reduce joint pain, and enhance immune system.

- Almonds

Almonds are great for boosting energy levels, lowering cholesterol, producing serotonin to lift moods and manage stress, promote relaxation, and improve immune functioning.

- Other

pistachios, peanuts, sunflower seeds, flax seeds, and pumpkin seeds.

6. Dairy/Dessert

- Probiotic Yogurt

Probiotic yogurt helps to ease anxiety and depression, promote relaxation and restful sleep, build healthy gut bacteria, reduce inflammation in intestines due to stress, enhance immune system, and lower blood pressure.

- Dark Chocolate

Dark chocolate is known to boost immune health, promote positive moods, raise energy levels, and lower the stress hormone cortisol.

Hope You Enjoyed Reading This.

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“What Do You Think?Do you agree or Disagree or Have any other ideas?Please Share your thoughts in the comments below as I learn just as much from you as you do from me!”

Bye for Know

Sameer

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How To Relax and Calm The Mind While Travelling For Work

This post may contain affiliate links, including Amazon.com(and affiliate Sites/Stores.)Any One Can Shop from this blog.Using links to these sites means I may earn a small percentage from  purchases made at no extra cost to you.

Hey Everyone!,

How To Relax and Calm The Mind While 

Travelling

A good friend of mine was an emergency response expert, dealing in oil disasters. For years he would have to leave home at a moment’s notice and fly to some of the world’s toughest environments.

It’s intense, working in life-threatening situations with constant anxiety and tension. If you’re going to survive, you have to manage the stress. Otherwise, you’ll burn out—which hurts you and the cause you’re dedicated to.

Recently, we compared notes on how the two of us, myself a public speaker and him an emergency first response expert, manage stress when we’re traveling. In one year I may take up to 50 flights to speak at international events, which takes its toll. We realized there were some similarities in how we prepare to show up as the best versions of ourselves no matter where we are going. The biggest unifying factor was rest—good, quality, uninterrupted rest.

But that doesn’t always mean sleeping.

Sometimes It Means A Big Travel Mug.

One of the most frustrating things about traveling is the cups never seem to be big enough.

When you want a large, warm, soothing cup of tea, the best you can get in a hotel room is a little paper vessel worth half a mouthful. So I always pack a large travel mug and ask the hotel for a kettle. This works perfectly for brewing my favorite tea after a long day of air conditioning on planes and in conference buildings.

And of course, like any proper Brit, I bring my own tea.

My favorite is a turmeric and ginger tea from Rishi. Anytime I’m particularly worn out, a cup of this warm magic helps restore my energy. It’s the perfect way to ease into a good night’s rest or wake my body up in the morning. It also reduces the inflammation of my voice after a long day of talking.

And having that key element of calm in my hotel room is a must.

Because most people don’t rest well in hotel rooms.

You’re in a strange environment, you have a major meeting in the morning, you’re wired from travel adrenaline—so you’re quite likely to toss and turn all night.

This means you’ll also worry about oversleeping once you finally drift off.

To counteract this anxiety, one of the early things my emergency first response expert friend and I do is plug in our phones. This way no matter what happens we have an alarm to rely on and a touchstone to remind us where we are.

The challenge? Many hotel rooms only have one plug socket and it’s across the other side of the room! We both take a long phone charger cable—at least 10 feet long—so if we wake up disoriented, we aren’t disrupting our sleep by shuffling around the room trying to check our phones. We can just roll over, check our phones, and return to sleep.

It’s a simple touch, but it makes for an improved night’s rest.

And of course, we can’t forget conscious relaxation.

My friend says no matter how stressful the day was, no matter how many disasters he dealt with at a time, he always allows himself 30 minutes of laughter.

This block is completely uninterrupted by any responsibility and is meant solely for pleasure. He’ll stream Netflix or download comedy specials on his laptop to watch in increments. It’s how he switches his mind off to reset and recharge for the next day. And he’s on to something—laughter activates and then soothes your stress response, so it helps to release extra tension from having fired it up earlier.

I also block out uninterrupted stress-release time—although I prefer meditation over comedy specials.

I like to use meditation apps—Headspace in the morning or Insight Timer in the evening. Either way, I follow about 10 to 15 minutes of guided meditation. It eases my mind and puts me in a balanced state so I can accomplish everything on my list the next day.

What works for you? I’d love to hear your best tips for performing at your best when traveling for work. Is there something important you always take, or a routine you aim to stick to? Whatever it is I hope it helps you to be your best self when you need to be.Please Share your thoughts in the comments below as I learn just as much from you as you do from me!”

Hope you enjoyed reading this;)

Bye for Know,

Sameer

There’s more to that

If you’re looking for more,Please subscribe to my blog by clicking on Subscribe in a reader the icon or Subscribe via Email by submitting your email id on the side bar ;)

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