People undergo great amount of stress these days due to plenty of lifestyle factors. A little bit of stress and tension are normal and unavoidable. Too much stress, however, puts your body in fight-or-flight mode, thereby speeding up the heart rate and making you breathe faster. Long term stress, also known as chronic stress, has an adverse effect on your physical as well as mental health. Although it is very difficult to reduce stress in this competitive and hectic world, it is something that is a must to maintain a good overall health. Developing healthy living habits such as eating a proper diet, exercising on a regular basis, quitting smoking, and getting sufficient amount of sleep can help a lot to overcome stress. There are a number of things that you could do to minimize stress levels. These include yoga, exercising, visualization, meditation, progressive muscle relaxation, etc.
Performing yoga regularly has numerous benefits of your physical and mental health. It increases flexibility, reduces stress and improves the functioning of your lungs. People suffering from serious diseases can practice yoga to reduce stress and pain. Meditation is helpful for lowering the level of blood pressure and also reducing the muscle tension. It is also known to reduce your body’s response to adrenaline. Performing yoga and meditation early in the morning lowers stress and keeps you relaxed and in a good mood throughout the day.
Progressive Muscle Relaxation is used to lower the level of anxiety and also reduce skin problems like rashes and allergies. This technique involves isolating a muscle group, creating tension on it for about 10 seconds and then allowing it to completely relax. To perform progressive muscle relaxation, tense every muscle in your face, maintain a tight grimace for approximately 10 seconds and finally achieving complete relaxation or the next 10 seconds. Once done with your face, repeat this process with your neck, shoulders, etc.
Creative visualization involves picturing a happy memory. It could be a memory of a family vacation, you childhood or anything that makes you smile and fell happy. Visualization is one of the best techniques to reduce tension.
Almost everyone is aware of the physical health benefits of exercise. What many people don’t know is that exercising regularly lower stress and improves mental health. This is because exercising makes the brain release endorphins that make a person feel stress free, happy and relaxed. Exercises, as we all know, also helps to lose weight. Overweight people often feel stressed and depressed because of their physical appearance. Exercise promotes fit body and makes people feel good about their physical appearance. Regular exercise of thirty minutes is also known to boost self-confidence and self-esteem.
Getting sufficient amount of rest and sleep is extremely important for good physical and mental health. Inadequate rest or sleep make you feel irritable and tired. People who don’t get proper amount of sleep are more prone to stress and emotional problems than people who sleep for at least seven hours every night.
Combining the activities mentioned above with a healthy diet plan will ensure overall good health. Avoid or minimize your consumption of fatty, junk, processed and fast foods. Start eating more organic dark green leafy vegetables and fresh fruits every day. Dehydration causes fatigue and increases the stress level. Therefore, always ensure that stay well-hydrated by drinking a lot of water and fresh fruit juices.
Tips to Improve your Metabolic rate
One of the most useful and well-know benefits of increased metabolism is that it helps to burn more calories and therefore assists in healthy weight loss. A good metabolic rate also increases your energy levels and promotes better quality sleep. Some of the best natural ways to give a significant boost to your metabolic rate are explained below.
Increases Your Water Consumption
Drinking a lot of water every day is by far the best natural way of boosting metabolism. When your body lacks water, it tries to conserve energy which in turn reduces the amount of calories that are burned. A common misconception is that increasing your water intake will make you look fat by holding water weight. However, the fact is that your body is tricked into storing more water weight when you don’t quench your thirst. Increasing your daily water intake will help you to stay fresh and energetic throughout the day.
There is absolutely no harm in adding lemon to water so as to improve its taste. However, you should be aware that doing this does not have any effect on your weight. Being a diuretic, lemon just gives you an illusion of fat loss by helping to shed the excess water weight.
Get Rid of Processed Carbohydrates
Since the digestion of processed carbohydrates take very little time, it can cause exhaustion by leading to a rapid rise and fall in your blood sugar levels. Therefore, it is highly recommended to eat more of natural carbohydrate foods such as fruits and vegetables. Fruits and vegetables are excellent natural metabolism boosters. When your liver is made to metabolize more nutrients, the digestion process becomes much slower. Even diabetics can eat certain fruits without worrying about the sudden rise in their levels of blood sugar.
Eat Smaller and Frequent Meals Spread through the Day
Eating a large meal causes your digestion system to work in full force. This increases the risk of a sudden rise in your level of blood sugar. It also makes your body use too much energy on digestion, and therefore makes you feel tired easily. Developing a habit of eating smaller but frequent meals will give a boost to your metabolic rate and also keep your energetic.
Never Skip Meals
Skipping out on meals will make your body to conserve energy, thereby causing tiredness and fatigue. To prevent against a fall in your metabolic rate and ensure optimal energy levels, you must never miss out on a meal.
Perform Full Body Workouts
Make it a habit of exercising for at least thirty minutes, three times a week. You don’t need to get plenty of exercise if you develop healthy eating habits. Unless your aim is to achieve quick weight loss, working out just three days a week is good enough. However, you need to ensure that you don’t live a completely inactive lifestyle. Although exercising increases your hunger and causes more calorie intake, it makes your body burn off even more amount of calories.
It is recommended to focus on full body workout rather than concentration only on a few muscle groups. This will significantly increase the amount of calories burned since your body will be forced to repair more muscles. Focus more on working your bigger muscles such as thighs, buttocks and legs.