Stress Management -Your goals, or lack of goals, can also be bad for your health.

Stress Management

In a time when we need to give our health all the help we can, we need to identify the sources of our stress and take action to prevent or at least reduce, its effects.  We need to remember that when we are under chronic stress, we can only plan in the short term.

When addressing the problem of stress, writers tend to emphasise the exposure to too much stress without regard to exposure to too little stress!

 A lack of goals can have an equally distressing effect on psychological health and biological health.  Having no goals can produce as much stress as having too many.  Similarly, no ambition can lead to illness as quickly as too much ambition.

Often, psychological and physical illness reflects unresolved problems within the person.  Relationship problems are mainly between people, with their mind, body and the environment in which they find themselves playing a secondary role.  This is not to say that the last three cannot affect the individual – they obviously can, but the power for good health, both psychologically and physiologically, lies ultimately within the person.

For example, who can deny the health benefits of being in love?  The eyes are clear, the complexion glows!  These are biological effects, caused by the release of noradrenaline hormone, due to changes in the person’s perception, producing changes in brain chemistry and thus body chemistry.

It is also true that those in love get sick less often.  If they do, they recover more quickly. 

Alas, the loss of love to a rival or death can have the reverse effect.  The immune system is boosted with a positive outlook to life.  Similarly, the adoration given the famous by the masses boosts self esteem and can promote good health by stimulating the immune system. 

Research has shown that stress has a direct effect on the immune system.  Indeed, recent studies have shown that extended stress can inhibit the immune system’s response to certain infections, leading to a greater frequency and severity of disease.

Malfunction – illness – can be subjective (self) or objective (society).

An individual may be functioning normally from their viewpoint, but socially, or another member of that society, could regard the individual as malfunctioning or as being ill – or even a political or criminal threat!

Stress can cloud our thinking, and therefore our decision making and our judgement, which can also have an adverse affect on our health.  People often attempt to reduce their stress levels by increased use of alcohol and other drugs or by sex.

Stress Management is about the individual controlling, or disconnecting from, the strain created by others or individuals representing society.  It is also about resolving existing goals or discovering new goals within oneself.

As a stress management consultant, I represent the interests of my clients, not society.  Society is more often represented by priests, politicians, psychologists, doctors, family or social workers and sometimes the police.  These are often well meaning individuals – more rarely uncaring individuals – but they can be bad for your health!  Your goals, or lack of goals, can also be bad for your health.

These notes are mainly directed towards adults who have survived childhood and are not meant to minimise the responsibilities of parents, carers or teachers in their role or responsibilities for the young.  The young can also create excess stress on adults – especially if parenting or teaching adopts unrealistically liberal theories!

All life forms react to stress, as do non life forms such as rocks or the planet itself.

Keep and eye out for the Next post ..

If you feel you would like some help managing any stress you may be undergoing please don’t hesitate to cal me on 00356 99355901

Keep well everyone

Kim x

Stress Busting foods to eat during isolation

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol.

Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something.

However, this isn’t a good permanent solution. When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.

Foods that Fight Stress

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety.

The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.

Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.

Some of the best stress-fighting foods include:

Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidation damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties.

However, be careful with portion control when eating avocado, as it is high in fat

.

Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best super-foods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.

Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you're feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly.

Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.

Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood.

Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more favonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.

Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.

Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.

Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.

Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!

Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate , which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.

Fermented foods – last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yogurt actually have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain via the vagus nerve.

Putting Together Your Diet Plan

Planning your meals wisely is key to not only staying physically t and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.

When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.

Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress.

When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced. In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating.

Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.

A good example of a healthy, stress-busting menu would be:

Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts

Lunch: A whole-grain pasta salad filled with plenty of leafy greens Afternoon snack: Dark chocolate

Dinner: Grass-fed beef with vegetables Before bed: Chamomile tea

Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.

Make it easy on your self ... why not .. Join our free done for you 4 day cleanse :

FREE 4 Day Kick Start Isolation Cleanse 

Lose weight

Stop weight gain

Improve Your Skin, 

Boost your Immunity

Get Rid of Brain Fog

Gain More Energy

Get better Sleep 

You'll also be able to join our FREE 4 Day Isolation Cleanse   Including 

Guidebook

Daily protocol

Meal plan/recipes

Client journal

Kitchen and food preparation tips

Toxin reduction tips 

Private Facebook Group Daily live support & motivation You can use this forum throughout the 4 day program to ask me questions, celebrate successes, and connect with others in the group

Once Registered for the webinar, I'll send you an email with a link to click on to attend the live webinar, join the facebook group and of course your free downloads 

Please go here to join us in the cleanse : https://www.facebook.com/groups/4daykickstartisolationcleanse/