Proven Ways To Fight Stress And Fatigue

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Practice a good breathing technique

Below is a known breathing technique that has been suggested and practice by many because it is effective.

Take 5 seconds to slowly inhale a larger than normal volume of air. Hold it in your lungs for 5 seconds then take 5 seconds to slowly exhale the air. Do this 9 more times. In less than two minutes time, this exercise can significantly reduce any stress and anxiety.

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Go for a walk

When you are not in a good mood, you always say that you are very busy that you don’t have time to go for a walk but the reality is taking the time for a walk decreases stress. Going for a walk like 30 minutes to 1 hour every day makes you energized and ready to face stressful situations again in your job.

According to a research, walking can reduce your stress in a number of ways:

  • It feels better because walking pumps up your brain’s “feel good” receptors and your endorphins.
  • It lowers the symptoms of mild depression and anxiety.
  • It can improve your confidence and self-esteem. Your ability to handle problems will improve as well.
  • It gives you a feeling of control over your body and mind because it makes your brain more active when you regularly go for a walk.
  • It can also be considered as a form of calming meditation in motion. When walking, you are letting your mind to relax making it more energize.

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Have a good night sleep

It is a fact that if you are stress, your sleeping habit may be affected. It is not easy to get a good night’s sleep if you are stressed. Try to relax your mind and body to get a good night sleep. Do not count sheep so that you can sleep.

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Listen to relaxing music

Music has the ability to change the mood of a person. It can calm, it can make you happy and it can make you get up and dance then move according to the rhythm of the music. It can also make you think more clearly. To some, they can focus more on their studies or paperwork when listening to music. So do not forget to look for a music gadget that you can save varieties of music that relax you.

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Do something that you enjoy

Take a break! Read for a bit. Look for the best-selling novel that you like to read or watch a TV show especially a funny one or something that has a good story. You may also chat with friends. Some relax by checking out an online humor site like sites with memes.

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8 Tips To Stay Mentally Healthy

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Go out and socialize

Having a strong relationship with people around you who has positive views in life will absolutely enrich your life. The presence of a quality relationship with others has a good impact on your well-being.

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Be happy

Plan your weekly schedule and include activities, hobbies you wanted to do. No matter how busy you are, make sure to do the things that you love when you can. You may take a walk in your local park, read a new book that has a good plot/story, watch a movie that makes you smile, play with your pets or whatever you think can make you happy.

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Share your interests

Join an organization or a group of people who share your interests. When you are a part of a group of people who has the same interest gives you a sense of belonging thus good for your mental health.

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Participate volunteer works

You can help out a neighbour or do something nice for someone that needs you. There are a lot of ways to contribute. This can help you feel good about yourself.

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Eat nutritious foods and exercise regularly

Always make a 20 to 30-minute exercise every day if you can. Physical and mental health are linked. Your brain can function well when you have an active body. You don’t need to go to the gym. Some of the activities that you can do as an exercise are gardening, dancing and cleaning your house all count. When you combine physical activity with a healthy diet, it feels good inside and out.

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Learn a new skill

Do not stop learning. It is always suggested to learn a new skill for your mind to be sharp. Learning improves your mental fitness. Some of the new skills that you can try are cooking, dancing and playing an instrument.

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Get plenty of sleep

This is very important. You cannot focus well on anything that you do when you don’t have much sleep. Make sure to go to bed at a regular time each day. Having enough sleep restores both your mind and body.

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Relax

Meditate and take a moment to relax and be silent. Just feel the sun and wind on your face and the fresh air you are breathing. This is what they call mindfulness. Regularly make a conscious effort to feel your inner and outer world. This is very important for your mental health so make sure to plan a schedule and add a time when to meditate.

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Foods That Boost Your Immune System

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Citrus Fruits

Vitamin C increases the production of white blood cells. Some of the popular citrus fruits include grapefruit, oranges, tangerines, and lemons. Daily intake of vitamin C is essential for continued health because your body doesn’t produce or store it. Almost all citrus fruits are high in vitamin C.

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Red bell peppers

Red bell peppers have twice as much vitamin C and a rich source of beta-carotene. Beta-carotene helps keep your eyes and skin healthy.

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Broccoli

Broccoli is rich in vitamins and minerals. It is packed with vitamins A, C, and E, as well as antioxidants. Broccoli is one of the healthiest vegetables you can add to your daily meal.

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Garlic

Garlic fights infections. It also helps in lowering blood pressure and slowing down hardening of the arteries. Garlic’s immune-boosting properties come from a heavy concentration of sulfur-containing compounds such as allicin.

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Ginger

Ginger help prevents that cold from taking hold in the first place. Capsaicin gives chili peppers their distinctive heat. Ginger helps decrease chronic pain and has cholesterol-lowering properties.

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Spinach

Spinach is rich in vitamin C and packed with antioxidants and beta carotene, that increase the infection-fighting capability of our immune systems.

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Yogurt

Yogurt stimulates your immune system to help fight diseases. It is also a source of vitamin D. Vitamin D helps regulate the immune system and boost the body’s natural defenses against diseases.

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Almonds

Vitamin E is a key to a healthy immune system. It is fat-soluble vitamin so it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with it.

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Turmeric

Turmeric’s bitter spice is use as an anti-inflammatory to treat osteoarthritis and rheumatoid arthritis. The high concentrations of curcumin, which gives turmeric its distinct color, helps reduce exercise-induced muscle damage.

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Green tea

Green tea is packed with flavonoids, a type of antioxidant. Green tea is steamed and not fermented, this preserves EGCG. Green tea is also a good source of the amino acid L-theanine. L-theanine helps in the production of germ-fighting compounds in your T-cells.

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Barley

Barley contains beta-glucan which is a type of fiber that has antimicrobial and antioxidant properties. It also helps antibiotics to work better.

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Mushrooms

Mushrooms increase the production and activity of white blood cell in your body.

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Sweet Potatoes

To stay strong and healthy, you need to eat foods rich in vitamin A. Vitamin A plays a significant role in the production of connective tissue, a key component of the skin.

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