Good health
It is rightly said, "You are what you eat." Eating on the extremes, throws both your body and moods off balance.
Foods that Lift your Mood–
- Water
- Banana
- Spinach
- Whole Grain Foods
- Fish & Poultry
- Nuts & Dry Fruits
Avoid excessive sugar, caffeine and alcohol, which add to the burden of your stress.
1 teaspoon of sugar has been found to lower your immunity by 50% for 5 hours.
B-Vitamins may be effectively used to increase energy and lower stress.
You should never drink tea or coffee with meals. Tannins (anti-nutritional substance) in tea and coffee prevent absorption of certain nutrients. A cup of tea with a meal will halve the iron you get from it, whereas a glass of orange juice will double it.
Balanced Diet – For A Healthy Living
- Quality: Aim towards including all food groups in your daily diet to make it nutritionally adequate.
- Opt for healthy cooking methods like steaming, baking over deep-frying.
- Water should be taken in adequate amount & other beverages need to be taken in moderation.
- Nutrient requirement differ for different stages of life.
- Regularity: Avoid skipping meals.
- Ensure 3-4 meals per day.
- Quantity: Decide your total intake based on the nature of your work + physical activity.
Relaxes your Brain Cells - Serotonin, a neurotransmitter is present naturally in foods like bananas, dates etc. Protein rich foods like milk, fish, and eggs contain tryptophan (amino acid) which convert to serotonin.
Natures Pain Relievers- Endorphins are neurochemicals in the brain, linked to feelings of well-being. They are prevalent in some carbohydrate-rich foods like cereals, fruits, and vegetables.
Stress
Is your job tying your stomach in knots? Do you toss and turn in bed at night? Are your ulcers having ulcers? Face it—you’ve got too much stress in your life, and it’s time to give yourself a break. The consequences of not dealing with stress range from poor health and broken marriages to premature death: not a very cheerful outlook. Let see how you can strategize to deal with stress effectively.
What is Stress?????????????
- Our response to any situation we find challenging, frightening or difficult
Positive Stress Results
- Enables concentration
- Increases performance
- Energizes you into motion
Negative Stress Results
- Loss of motivation
- Reduces effectiveness and in turn decreases productivity
- Physical, mental and behavioral problems
Adopting the right attitude can convert negative stress into a positive one.
Symptoms of Job Stress
- Resist going to work
- Tired all day
- Watch the clock
- Loss of concentration
- Not open to change
- Excessive Absenteeism
- Irritability and aggression
- Inability to keep realistic deadlines
- Lack of sleep & appetite
- Withdrawal
- Increase in addictions
- Reduced productivity in work
How to Manage Stress
Mental Techniques
- Time management
- Organize
- Problem solving attitude
- Think Positive
Physical Techniques
- Body Scan – “relax-let go”
- Deep breathing
- Exercise
- Meditation
- Nutrition
- Rest
- Laughter
Diversions
- Music
- Hobbies
- Play
- Learning
- Vacation
Workplace Skills
- Delegate
- Anticipate problems
- Be assertive
- Be decisive
- Organize
- Balance work and personal time
Ways to relieve stress
“Simple remarks showing your confidence in workers”
- Rest & Sleep
- Communication or discussions
- Praise- praising in public for good job.
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