Stress ; Natural Ways To Reduce It

image showing how stressed I was during a shift

Hello Steemit family ,

It's Murse-danie again. Sorry for leaving you guys for days now without some tips.
Here we go for today....

Have you ever wondered what stress really is..??
Everyone experiences stress to some degree. The way we respond to stress, however, makes a big difference to our overall well-being.
According to the World Health Organization, stress affects over 300 million people worldwide, making it one of the most prevalent health issues of our time? Stress can impact anyone, regardless of age, background, or situation. Here, I'll explore the definition, causes, my personal experience, signs, foods that can help, as well as how to manage it.

DEFINITION

"Stress is the body's natural response to perceived threats or challenges, triggering a fight-or-flight reaction. It can manifest physically (headaches, fatigue) and emotionally (anxiety, irritability)."

WHO defines stress as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives.

COMMON CAUSES

• Work or school pressure
• Financial difficulties
• Relationship issues
• Major life changes (accommodation, marriage, etc.)
• Trauma or loss
• Social media and technology overload"

Stress is something we all face daily, either at work, family responsibilities, financial pressure, or even just traffic on the way home. While we can’t escape stress completely, we can control how our bodies respond to it.

Here are a few suggestions on how to control stress:
1 . Calm the Mind;

• Deep breathing: Inhale slowly through your nose, hold for 3 seconds, and exhale through your mouth. Repeat for a few minutes.

2 . Move Your Body

• Exercise: Even a 20-minute walk reduces stress hormones and boosts endorphins.

3 . Manage Your Time

• Prioritize tasks: Break big tasks into smaller steps.

4 . Connect with Others

• Talk it out: Share feelings with a friend, family member, or mentor.

5 . Do What You Enjoy

• Engage in hobbies such as reading, art, music, gardening, gaming, or anything that brings joy.

6 . Avoid Unhealthy Coping

Alcohol, smoking, or overeating may numb stress temporarily but harm long-term health.

7 . Support Your Body

• Eat well: Whole foods, vegetables, lean proteins, and omega-3s can reduce anxiety.

Top 5 Foods That Naturally Reduce Stress

Food isn’t just about filling your stomach. It’s about sending signals to your brain and body. With this, I trust you get to rely more on getting the right foods.

1 . Blueberries: though tiny fruits but has great benefits.

Blueberries are loaded with antioxidants and vitamin C, which neutralize and protect your body from wear and tear. They support brain health by improving memory and concentration.They are also low in calories and easy to snack on.

2 . Avocados:

Avocados aren’t just trendy on toast. They’re a good producer of nutrients such as vitamin-B(reduces anxiety, healthy fats, provides needed energy), and potassium that stabilize blood pressure.

3 . Fatty Fish – The Omega-3 Relaxers

Salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which are proven to reduce stress and improve mood.They act by lowering levels of stress hormones like cortisol and adrenaline,they boost serotonin, makes the brain natural “feel good” chemical and finally protect heart health, which is often affected by chronic stress.

4 . Nuts & Seeds – Crunchy Calm in a Bite

Almonds, walnuts, cashews, sunflower seeds, and pumpkin seeds are stress-fighting champions. They contain magnesium that relaxes muscles and nerves, helping you unwind. It's further provides protein and fibre, which stabilize blood sugar (big blood sugar swings can trigger stress and irritability).

1. Dark Chocolate – A Sweet Stress Reliever

Yes, chocolate makes the list and I guess chocolate lovers are happy to hear that 😄 but I'm talking about dark chocolate (70% cocoa or higher), not candy bars filled with sugar.Dark chocolate is rich in flavonoids, which improve blood flow to the brain.

My view and advice

As a nurse, I’ve noticed that patients who make small changes in their diets often report feeling calm , sleeping better, and even thinking more clearly.

I’ve cared for patients who made it a point of duty to be taking cups of coffee when stressed. While it gives temporary comfort, the long-term effects are worse. This include: mood swings, insomnia, high blood pressure, and even weight gain.

On the other hand, patients who shift toward stress-busting foods like salmon, berries, and nuts often notice subtle but powerful changes such as having calm moods, being able to concentrate and more stable energy.

This shows that food is not just fuel rather it’s a therapy for the mind and body.

In conclusion

Stress is part of life, but it doesn’t have to control the life itself for you. With the right food choices, you can support your body’s ability to stay calm, focused, and resilient.

Instead of reaching for chips or soda during stressful times, why not try foods that heals. Your mind and body will thank you in the long run.

YOUR HEALTH IS IN YOUR HANDS