If there’s one word that can elucidate today’s lifestyle, it’s stress. Minor stress is known to have positive results, which is why we grow beyond our comfort zones. However, chronic stress hampers our ability to function normally, and our creativity can touch rock bottom during times of extreme anxiety. To keep up with our fast-paced lives in a productive way, we have to be on the lookout for solutions that help us relieve stress. Practising certain habits should be a daily ritual. Only when we incorporate good habits into our everyday routine, we will be able to reduce stress and keep health issues at bay.

Health Shots got in touch with Dr Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist, Nanavati Max Super Speciality Hospital, Mumbai, to understand some of the everyday stress-reducing techniques.

Reduce stress with these daily activities

Stress is irreplaceable from today’s relentlessly competitive life. Modern professionals, in urban or rural India alike, often find themselves accepting anxiety as a part of their ambition without realising the disastrous effects of the latter on their minds and body. Addressing this dynamic requires a blend of mindful practices, intentional activities and dietary choices to ensure productivity and growth without sacrificing our mental or physical well-being.

The expert suggests incorporating minute changes in our everyday routines to witness drastic changes in our stress levels.

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How to reduce stress in morning?

“For a mindful morning routine, start by waking up after a consistent seven to eight hours of sleep—necessary for optimal cognitive and physical functioning. Waking up a little earlier will give you enough time for deep breathing or meditation, followed by a brisk walk, light stretching, or yoga. These exercises energise your body and mind, readying them for the day’s work ahead,” says the expert.

Nutritionally, begin with a balanced breakfast that incorporates whole grains, proteins, and a serving of fruit, ensuring sustained energy and focus.

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Make your afternoon stress-free with these tips

As the sun climbs, the workday intensifies and stress levels rise, the mental focus becomes necessary. The expert suggests employing techniques like the Pomodoro method, which advocates concentrated work intervals interspersed with short breaks to help maintain focus. These pauses can be optimized for short walks or deep-breathing exercises, both proven to refresh the mind.

Complementing this with a lunch enriched in green leafy vegetables, known for their magnesium content, can further buffer against stress.

Tips to reduce stress before you sleep

As the day transitions to night, one should make a deliberate attempt to draw attention from professional to personal growth.

“Engage in physical activities such as walking or cycling which only offer a mental break but also releases accumulated physical tension. As the evening sets in, consider nourishing the mind with some snacks, rich in essential fatty acids like almonds. It’s important to disengage from work-related communications completely to reinforce the demarcation between work and leisure,” suggests the expert.

Concluding the day

The night is a time of relaxation. From reading to journaling or listening to soft music, one can introduce any unwinding habit in their routine. Consuming foods rich in tryptophan during dinner can be beneficial.

Moreover, establishing a sleep-conducive environment, characterized by a cool, dark room and minimized screen exposure, can be the final touch in this daily pursuit of balance.

By integrating specific practices, activities, and dietary choices, one can effectively navigate the stressors, achieving a holistic sense of wellness.