10 Easy Things To Do Right Now To Help Alleviate Stress
How To Make Instant And Lasting Improvements To Your Health
Stress related illnesses are considered one of the most common mental health issues, with nearly 8 in 10 Americans admitting they feel overwhelmed with stress. Triggers range from the frustrations of work, to dealing with everyday anxiety where you can't necessarily pinpoint the source.
An increasingly common source could be a nutrition deficiency. If you're not feeling your best, consulting with Hundred's personalized vitamin quiz and 1:1 Nutritionist resources may give you the insight to bring your mental health back to where you need it.
When stress starts affecting the quality of your day-to-day life, you're in trouble. Luckily, Hundred has a specially curated vitamin pre-pack filled with quality supplements to help relieve your stress, fast. While you wait for your box to show up at your door, here are the expert-approved 10 best ways to help you alleviate your stress.
Practice Mindful Meditation
Mindfulness is about paying attention to the present moment rather than worrying about the future, or dwelling on the past. It's a technique many people have attributed to helping cope with anxiety, stress, and depression.
As a meditation practice, simply take 5 minutes to close your eyes, focus on your breathing, and observe wandering thoughts as they drift through your mind without any judgment.
Get some natural sunlight (or supplement with Vitamin D)
Getting outside to enjoy some early morning sunlight could set you up for a much happier day. Sun exposure helps synthesize Vitamin D, which plays an important role in bone health and appears to impact mood.
If you're living in regions where there isn't a lot of natural sunlight (especially during the winter) or you're stuck in the office all day, look into supplementing your diet with Vitamin D and consuming foods that are rich in Vitamin D like herring, salmon, and fortified milk.
Exercise or any form of physical activity offers both physical and mental health benefits. Incorporating even light exercise into your daily routine can help keep stress at bay.
Aim for about 30 minutes of exercise at least 3 times per week. If you're struggling with finding the energy to make it to the gym, try CLA; it's a natural energizing supplement that equates to 2 shots of espresso (without the dreaded caffeine crash).
Writing can be a great way to process and express your emotions.. Keeping track of your thoughts can also help you and your mental health provider to identify the root causes of your stress.
Include Probiotics In Your Daily Diet
Gut bacteria communicate with the brain through a complex web of chemical signals and appear to influence mood. Research suggests that supplemental probiotics (aka good gut bacteria) can have a positive impact on sub-clinical depression and stress symptoms.
Probiotics can be found in foods such as yogurt, Kefir, Sauerkraut, and Kombucha, as well as in supplements.
Make Sleep A Priority
Sleep problems are fairly common. In fact, 1 in 4 people experience sleep difficulties. Getting a good night's rest can improve your mental well-being and set you up for a less stressful day.
Melatonin, Magnesium, and L-Tryptophan are natural sleep aids and may help improve various aspects of sleep, so you can get those ideal 7 hours a night.
Some research suggests that yoga is as helpful as relaxation in reducing feelings of stress. This, in turn, may lead to a reduction in blood pressure and heart rate. Yoga also comes with the added benefit of building strength and flexibility.
Make Self Care A Priority
More self care = less stressed & depressed. Taking the time to do 1 positive thing for yourself everyday can make a massive impact in your overall well-being. Whether it's applying a face mask, reading a book, or treating yourself to some dark chocolate, prioritizing self care is the first step to a healthier you.
Balance your plate
Blood sugar highs and lows throughout the day can have a profound impact on mood. A balanced plate should consist of a half plate of veggies, a quarter plate of lean protein, and a quarter plate of whole grain carbohydrates.
If this sounds far off from your day-to-day meals, you can always use supplements to give you sustained energy and make up for the nutrients your body is lacking. To find out what vitamins you're missing, take Hundred's 3 minute quiz for a personalized vitamin recommendation based on your lifestyle and eating habits. If you're not sure where to start, set up a FREE appointment with one of Hundred's certified dieticians - Included with your vitamin packs (Normally ~$200 for this alone)
Experiment With Adaptogens
Emerging evidence suggests that some adaptogenic herbs can be useful for fighting stress. For example, Ashwagandha - a perennial herb used in Ayurvedic medicine - has been scientifically shown to be helpful for tackling stress related symptoms in many people.
Looking for high-quality vitamins to support your health journey? Get started with a free 5 minute consultation - you'll be paired with a Nutritionist to help keep you on track, so you can give your body the support it needs to manage stress.
To Get You Started On Your Self Care Journey