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Stress and your health

Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous.

Stress is your body's reaction to a challenge or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline. But when stress lasts for a long time, it may harm your health.

There are two main types of stress

I. Acute stress : This is short-term stress that goes away quickly. You feel it when you slam on the brakes, have a fight with your partner. It helps you manage dangerous situations. It also occurs when you do something new or exciting. All people have acute stress at one time or another.

II. Chronic stress : This is stress that lasts for a longer period of time. You may have chronic stress if you have money problems, an unhappy marriage, or trouble at work. Any type of stress that goes on for weeks or months is chronic stress. You can become so used to chronic stress that you don't realize it is a problem. If you don't find ways to manage stress, it may lead to health problems. If you already have a health condition, chronic stress can make it worse.

When you have chronic stress, your body stays alert, even though there is no danger. Over time, this puts you at risk for health problems, including:

• High blood pressure
• Heart disease
• Diabetes
• Obesity
• Depression or anxiety
• Skin problems, such as acne or eczema
• Menstrual problems

Stress And Your Body

Your body reacts to stress by releasing hormones. These hormones make your brain more alert, cause your muscles to tense, and increase your pulse. In the short term, these reactions are good because they can help you handle the situation causing stress. This is your body's way of protecting itself.

Common effects of stress

Indeed, stress symptoms can affect your body, your thoughts and feelings, and your behavior. Stress that's left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.

Signs Of Too Much Stress

Stress can cause many types of physical and emotional symptoms. Sometimes, you may not realize these symptoms are caused by stress. Here are some signs that stress may be affecting you:

• Diarrhea or constipation
• Forgetfulness
• Frequent aches and pains
• Headaches
• Lack of energy or focus
• Sexual problems
• Tiredness
• Trouble sleeping or sleeping too much
• Upset stomach
• Weight loss or gain

Common causes of stress include:

• Major life changes
• Work or school
• Relationship difficulties
• Financial problems
• Being too busy
• Children and family
• Inability to accept uncertainty
• Negative self-talk

Stress Management Tips

People can manage stress and lead happier, healthier lives. Here are some tips to help you keep stress at bay.

• Keep a positive attitude.
• Accept that there are events that you cannot control.
• Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
• Learn and practice relaxation techniques; try meditation or for stress management.
• Exercise regularly. Your body can fight stress better when it is fit.
• Eat healthy, well-balanced meals.
• Learn to manage your time more effectively.
• Set limits appropriately and learn to say no to requests that would create excessive stress in your life.
• Make time for hobbies, interests, and relaxation.
• Get enough rest and sleep. Your body needs time to recover from stressful events.
• Don't depend on alcohol, drugs, or compulsive behaviors to reduce stress.
• Seek out social support. Spend enough time with those you enjoy.
• Seek treatment with a psychologist or other mental health professional trained in stress management techniques to learn healthy ways of dealing with the stress in your life.

The 10 Best Foods to Help Fight Stress

1. Herbal Tea Helps Promote Feelings of Warmth and Calmness

Sometimes it's the feeling that food or drinks induce, not their nutrients, that helps reduce stress. Drinking a warm cup of tea is one way to help make yourself feel calmer

2. Dark Chocolate Offers an Antioxidant-Rich Indulgence

Dark chocolate in the diet can reduce stress in two ways — via its chemical impact and its emotional impact. Dark chocolate, which is rich in antioxidants, may also help reduce stress by lowering levels of stress hormones in the body,

3. Whole Grains Provide a Mood-Boosting Way to Carbo-Load

Carbohydrates can temporarily increase levels of serotonin, a hormone that boosts mood and reduces stress. Just make sure to choose healthy, unrefined carbohydrates, like sweet potatoes.

4. Avocados Offer Stress-Busting Omega-3 Fatty Acids

These healthy essential acids are known to reduce stress and anxiety, boost concentration, and improve mood,

5. Fish Can Boost Your Heart Health While Fending Off Stress

Fight stress and help prevent heart disease by adding seafood to your plate. Fatty fish in particular are a great option because they’re heart-healthy, and their omega-3s may help ease depression because the nutrients easily interact with mood-related brain.

Not a fish fan? There are other whole-food walnuts, flaxseeds, milk, soy milk, and nut milk.

6. Warm Milk Can Help You Get a Good Night’s Sleep, Aiding Stress Management

Sipping warm milk before bed is a centuries-old home remedy for getting a better night’s sleep. warm milk can have a relaxing effect on the body as well as on a psychological level. Calcium-rich foods are an essential part of a healthy diet for bone health, but this nutrient may also help reduce depression.

7. Nuts Are a Great Stress-Busting Snack and They’re High in Healthy Fat

Nuts are full of nutrients, including B vitamins, along with healthy fatty acids.

B vitamins are an important part of a healthy diet and can help reduce stress. Almonds, pistachios, and walnuts may even help lower blood pressure levels.

8. Citrus Fruits and Strawberries Contain Vitamin C, Which Help Fight Stress

Some studies have found that high levels of vitamin C may help erase stress levels.

9. Foods High in Fiber May Reduce Stress and Anxiety

fiber-rich foods are gut-friendly and can play a role in lowering stress. A high-fiber diet may be linked with reduced anxiety, depression, and stress.

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