Yahoo Lifestyle 6 ways to beat stress
It’s one of those nasty side-effects that comes with modern life: stress.
Sure, usually you manage it fine, but sometimes it can feel like the whole world is on your back, and before you know it you’ve found yourself on an express train to Meltdown City.
“What distinguishes one person’s meltdown from another’s indifference is their perception of control over the situation,” says Dr Paul Rosch, president of the American Institute of Stress.
So next time you feel the pressure rising, try one of the six strategies below to get back in control, toot sweet. For longer-term benefits, try our yoga workout over the page – you’ll soon be more blissed-out than a puppy at a belly-scratching convention.
Stress buster 1: drink more tea
In a study at University College London, 75 volunteers drank the equivalent of a cup of black tea before completing two stressful tasks. Afterwards, their cortisol levels dropped by an average of 47 per cent, compared with 27 per cent for people who didn’t imbibe.
Stress buster 2: swear more
Swearing reduces stress, according to research published in the Leadership & Organization Development Journal. We don’t suggest dropping the F-bomb in front of the big cheese at work, but a strategically placed expletive that slips out in the privacy of your car, kitchen or bedroom can help you blow off some steam.
Stress buster 3: try acupressure
Acupressure is a quick and effective tension releaser – it can reduce stress by up to 39 per cent, according to researchers at Hong Kong Polytechnic University. For fast relief from tension, place four fingers across your temples and massage in a circular motion for a minute.
Stress buster #4: Eat more nuts
Eat a handful of pistachios or walnuts – studies have found they can both lower blood pressure, which can help your heart handle that “fight or flight” response that hits when stress comes calling. Just keep it to one handful, or you’ll soon be stressing the waistband on that new pair of jeans you just bought.
Stress buster #5: Include more 'good' fats in your diet
According to a study from the University of Pittsburgh, US, people with the highest blood levels of EPA and DHA omega-3 fatty acids are happier, less impulsive and more agreeable. Boost your mood by eating foods rich in omega-3 – mackerel, salmon and sardines top the list.
Stress buster #6: Singing
Belt out a favourite tune to beat stress: researchers from Germany’s University of Frankfurt found that singing increases levels of hydrocortisone, an anti-stress hormone.
Your body on stress
Tense times are as taxing physically as they are emotionally. When you get all tied up in knots, the adrenal cortex shoots out cortisol and the adrenal medulla produces epinephrine. When cortisol and epinephrine are released, the liver produces more glucose, a sugar that causes the fight-or-flight response. A constant rush of these hormones through the bloodstream increases blood pressure, raising your risk of stroke and heart disease. Excess cortisol is also believed to make the body store more fat in the belly. Boo.
Yoga’s fringe benefits
All that bending and breathing has some unexpected perks. Practice regularly to help:
Ease pain Research shows that doing a gentle yoga workout most days of the week can relieve back pain. In a study at the West Virginia University School of Medicine, US, people who attended a weekly yoga class and practised at home reported 70 per cent less lower-back pain after three months.
Improve your mood Yoga may make you happier, according to research from Boston University School of Medicine, US. Scientists measured levels of the feel-good brain chemical GABA in volunteers before and after 60 minutes of yoga and found that the levels had increased by 27 per cent.
Keep a diet in check A new study in the Journal of the American Dietetic Association found a strong association between yoga and mindful eating. Curiously, it found no such link with other types of physical activity, such as walking or running.
