Symptoms of being stressed out include insomnia, hypertension, headaches, fatigue and stomach pains. Chronic stress problems can lead to more serious mental disorders such as anxiety and depression. It can even lead to heart disease and a host of other physical conditions. A healthy diet and physical exercise can be used as treatment or preventative measures from the devastating effects stress can have on your mind and body.
Exercise to Improve Mood
According to the Mayo Clinic, physical exercise releases endorphins, a chemical in your brain that causes you to feel good. This is often known as a runner's high, but it can be triggered through any active physical exercise. Exercise also allows you to sleep better to combat the disrupted sleep of being stressed out. An added bonus is that the act of exercising itself will let you take your mind off your worries as you concentrate on the workout.
How to Exercise
The National Institutes of Health recommends you get two and half hours of aerobic exercise per week. Aerobic exercise includes activities that cause you to breathe harder and your heart to beat faster. Running and cycling are two great examples of aerobic exercises. In addition, you should do strength training at least two days a week. Strength training can be accomplished by lifting weights or or doing body weight exercises such as push-ups and sit-ups.
Eat Healthy
The National Institutes of Health recommends a healthy diet to help you combat stress. To get all the essential vitamins and minerals that you need, you should eat lots of vegetables and fruits. Add lean meats, fish and poultry for sources of protein. Stay away from trans fats, salts and added sugars. Trans fats are often found in cakes, margarine and other fried foods. Refined sugars are prevalent in soft drinks such as colas and breakfast cereals.
Why a Healthy Diet Works
Complex carbohydrates cause the body to release serotonin, a brain chemical that produces a calm and relaxed feeling. These complex carbs are found in green leafy vegetables such as spinach and kale, and as well as in whole grain foods such as oatmeal. Vitamin C, often found in fruits, can reduce levels of stress, inducing hormones in the body. Fatty fish such as salmon, with its high levels of omega-3 fatty acids, also help the body control cortisol, a hormone that causes stress.
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