How do you lower your stress levels? Have you ever thought about what some of your triggers are? What causes you to start getting irritable or feeling a lack of control? Take care of yourself by maintaining your physical and mental health. Exercise and eating healthy help make it easier to bounce back when life’s unexpected twists strike.
Maintaining your mental fitness goes hand in hand with staying in good physical shape. Your mental health is – without a doubt - tied to your fitness level. It’s really just about living a healthy lifestyle. If you already exercise regularly, Congratulations! - you’re already on the right track! Medical science experts say that up to a quarter of the blood pumping through your body is delivering performance enhancing oxygen to your brain as you exercise.
Food choices are also vital to your brain’s overall health. Start by cutting the unhealthy fats from your diet. Some fat is actually good for you. Your brain actually benefits from healthy omega-3 fats. Cholesterol buildup can reduce the oxygen supply to your brain by almost 20 percent over time. Load up on foods rich in antioxidants, such as strawberries or red beans, to nurture brain cell health.
Add cold-water, wild caught fish like salmon to your diet a couple times a week. Eating fish helps reduce inflammation, increase memory, and helps your brain send and receive messages more efficiently. Enjoy eating more leafy green vegetables like spinach. Spinach – one of nature’s true super-foods – contains folate which is known to enhance your brain’s processing power!
Eating healthy foods can have a big impact on your mood. For breakfast, try oatmeal or eggs. Both contain an amino acid that helps boost the levels of serotonin, a neurotransmitter that makes you feel good. The protein in the egg-whites will help your muscles handle your daily exercise! Get your protein early in the day to fuel muscle growth and give your body an extra boost while working out!
For lunch - try adding a handful of dark red kidney beans to your salad. ( Try a low-calorie vinaigrette dressing on the side. ) Mix some frozen or fresh blueberries and strawberries in plain, nonfat yogurt! The antioxidants in them will help ward off workday stress. Then enjoy dessert with a small piece of chocolate! The chocolate will lift your mood, and the natural stimulant found in cocoa gives your energy level a pleasant mid-day boost!
For dinner, give your brain-power a boost with a piece of salmon. ( You might want to stay away from farm raised salmon. ) Savor a side salad with leafy greens and spinach to increase folate levels and help keep depression at bay. During the day - try healthy snacks – like celery or a few ounces of low-fat cheese between meals.
If you find yourself getting a little low on patience - growing irritable or unfocused, take a little break and munch on an apple or a handful of walnuts and some dark chocolate! These help stabilize your blood sugar levels and help you avoid those mid-day energy drains.
Invest but a few minutes each day practicing healthy habits. Keep eating healthy foods, exercise frequently and you can enjoy the many lasting benefits of a healthy body and mind!
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