Stress Management Archives

June 9, 2022 By GOQii 1 Comment

Top Stress Busting Foods For A Healthy Mind!

Stress is a part and parcel of life. There’s no escaping it. Everyone endures stress and it is perfectly natural to seek some relief from it. In fact, relief is necessary because prolonged stress can lead to chronic stress which if left untreated, can cause heart-related issues, burn you out and affect your mental and emotional wellbeing. When faced with massive stress, we turn to food but are you eating the right kind of stress busting foods?

Top Healthy Stress Busting Foods

Don’t let relief come in the form of junk food. Instead, you can try these healthy stress busting foods:

Asparagus: is high in folic acid which helps you relax. A vegetable like this, which is high in folate, a calming B-complex vitamin known to reduce feelings of stress and anxiety and at the same time, produce dopamine for the brain. Enjoy cooked or raw asparagus to reap the benefits of this powerful food.
Avocado: Rich in healthy fat, magnesium and fiber, Avocado also contains vitamin B which benefits your nerves and brain cells while reducing stress. It has a substance called potassium which helps you by regulating your stress and blood pressure levels. Eating half an Avocado on a daily basis is good for you!
Almond: Vitamin B and magnesium help your body produce serotonin – a hormone that regulates mood and relieves stress, and Almonds are loaded with it! So don’t be driven nuts by stress, instead eat almonds!
Spinach: might not be on your go-to list of foods to eat when stressed, but it is necessary! The magnesium in Spinach can lift your mood and keep your stress hormones in check.
Coconuts: are rich in Medium-Chain Triglycerides, which is an excellent fuel for the brain and the body. The antioxidants in coconut can heal your system and protect your mind. Medium-Chain Triglycerides are excellent at improving your digestion and overall mood.
Walnuts: are known for their omega 3 content – which is very useful in fighting depression. They’re also packed with tryptophans which indirectly increase serotonin levels. When your serotonin levels are high, you feel more relaxed, calm and happy!
Pumpkin seeds: contain magnesium which helps in reducing stress naturally, decreasing the tension in your muscles. It also contains another mineral called zinc that keeps you cheerful always.
Eggs: have a good amount of vitamin B12, which are great for building mood. They trigger the production of feel good neurotransmitters like acetylcholine.
Ghee: Homemade or pure A2 Ghee is known to have medicinal properties that can heal your gut and improve digestion. Better digestion also improves your emotional state. This makes it one of the top stress busting foods.
Honey: is packed with anti-inflammatory properties which can increase the spread of serotonin and dopamine in your brain. Some raw organic honey can certainly make you happier!
Cashew Nuts: Apart from satisfying your taste buds, Cashew nuts are one of the best stress busting foods out there as they supply your body with a good amount of protein and zinc – which help you reduce stress and anxiety.

We hope you will incorporate these stress busting foods to your daily diet. Do you know someone who is perpetually stressed? Share this with them and help them find relief. For more articles on busting stress, check out Healthy Reads. Get these tips directly from your GOQii Coach by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

You can also purchase some of the above listed foods such as A2 Cow Ghee, Organic Honey, Pumpkin Seeds, Cashew Nuts and Walnuts for a discount using GOQii Cash on the GOQii Health Store within the GOQii App.

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June 2, 2022 By GOQii 5 Comments

How You Can Manage Stress With Nutrition!

Stress and nutrition have always been linked – it’s a fact that has been in existence for years. It’s no rocket science to realize that someone with a healthy and balanced diet is likely to be far less stressed than someone with a poor diet.

Stress has become a common factor in one’s life. Various factors such as pressures from home or work, some unforeseen circumstances or situations completely beyond our control that lead to stress. What’s even more common is that while stressed, people tend to eat. This involves a lot of comfort food like macaroni and cheese, pizza, and ice cream.

All these high-fat foods are usually the worst possible choices because they can make us feel lethargic and unable to deal with stress. To add to this, stress can drive up our blood pressure and raise serum cholesterol levels, wreaking havoc on our arteries and increasing risk of heart attacks.

Best solution? Low-fat, high-fiber, carbohydrate-rich meals with plenty of fruits and vegetables. They soothe us without sapping our energy and give us the nutrients we need to boost our immune system.

Which Foods Help You Manage Stress?

Water: It hydrates a person, makes one more energetic and less stressed!
Asparagus: I know, these slender stalks are known to make your urine smell funny, but they are high in folate, which is essential for keeping your cool
Avocados: These creamy fruits stress proof your body. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotene, Vitamin E and more folate than any other fruit.
Berries: Blueberries have some of the highest levels of antioxidants known as anthocyanin and they have been linked to all kinds of positive health outcomes, including sharper cognition. But, all berries, including strawberries, raspberries and blackberries are rich in vitamin C which has been shown to be helpful in combating stress.
Chocolate: besides the healthy antioxidants in this treat which push chocolate to the top of most heart-healthy food lists, Chocolate also has an undeniable link to mood but, moderation is key to it.
Green tea: has an amino acid called theanine. This slimming food is a brain booster as well as enhances mental performance.
Oatmeal: a complex carbohydrate, Oatmeal causes your brain to produce serotonin, a feel-good chemical.
Fresh fruits and vegetables: Vegetables have high fiber content, which is helpful in treating constipation -another long term effect of stress. Fresh fruits and vegetables provide an array of vitamins and minerals that are great for reducing stress.
Fish: such as Mackerel contain Omega fatty acids, which are extremely good for the heart and can protect you from heart diseases. Fish also contains choline – a great memory booster.
Yoghurts: provide minerals including calcium, essential to maintain well functioning nerve impulses.
Herbal Products: Herbal items such as Dandelion, Chamomile, and Passion flower to name a few, relax both the body and mind.

Having said the above, there are certain foods and drinks that can aggravate stress. It doesn’t necessarily mean that you should avoid some of them completely but, it is advised that you consume them in moderation.

Foods That May Trigger Stress

Tea, coffee, cocoa, energy drinks: These drinks contain neuro-stimulators like caffeine and theobromine, which are proven to heighten stress.
Fast foods and takeaways: contain high levels of protein, fats and carbohydrates that don’t contain vital minerals and vitamins, which in turn induce stress.
Sugar: Stress causes an increase in blood glucose levels, which can in turn lead to a higher risk of developing diabetes.
Soda, Alcohol, soft drinks and chocolate drinks: The high level of carbon dioxide and sugars in beverages can aggravate stress. Soft drinks need to be considered as an unnecessary addition to your diet.

So before you go in to grab that cold aerated beverage or have a cheesy burger to relieve your stress, think twice and instead go for the healthier food options suggested above!

We hope this article helps you manage stress with nutrition! For more tips to help you manage stress better, check out Healthy Reads or ask an expert by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

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April 8, 2022 By Kajree Korade 2 Comments

Get To Know Your Emotional Hunger

Have you ever made room for dessert even though you’re already full? Out of nowhere in the middle of doing something important, you start feeling hungry? Do you feel hungry before any important meeting? If yes, then you should check your emotional status as this might be due to emotional hunger!

What Is Emotional Hunger or Emotional Eating?

Emotional hunger or emotional eating is the practice of consuming large quantities of food, usually ‘comfort’ or junk foods in response to feelings instead of hunger. Emotional eating is a maladaptive coping strategy used by many of us to deal with negative emotions. Emotional eating can be caused by many reasons which include stress, tension, depression, boredom, and sometimes due to excitement.

Under high stress, your biological age can be 30 times higher than your calendar age. Modern life is full of frustrations, deadlines, and demands. For many people, stress has become a way of life. When stress becomes overwhelming, it can damage your health, mood, relationships and quality of life.

Stress also affects our food preferences. Emotional distress increases the intake of food high in fat and sugar, and you sleep excessively under stress. Also, some people consume alcohol and all this leads to gaining weight around your abdomen and unfortunately, abdominal obesity puts you at risk for several lifestyle diseases such as diabetes, hypertension and heart related issues.

In stress, adrenal glands release a hormone called cortisol, which makes you crave for carbohydrates, sugar and fatty foods. Food is soothing due to the chemical changes it creates in your body. Chocolate is an excellent example. When junk food is calling your name, it’s possible to put boundaries on your emotional eating habits. Ready to break free from stress eating?

The Solution To Beat Emotional Eating

When you’re tempted to snack for emotional reasons, try moving instead. Just walk for 10 minutes.
Try a quick breathing exercise: Slowing down your breathing can trick your body into thinking you are going to sleep, which in turn relaxes your body. Close your eyes and slowly breathe in and out.
Sip black tea: A study in the journal of Psychopharmacology found that subjects who consumed black tea, experienced a 47% drop in their cortisol levels.
Try self-massage: It can be as simple as sitting down, rubbing your feet, one at a time, over the top of the heel, until you feel relaxed.

You’ll eat better and healthier foods if you don’t let your emotions guide your food choices! So be mindful about your choices. For more on stress, you can check Healthy Reads. To help you cope with emotional hunger or help you manage stress better, reach out to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Do leave your thoughts in the comments below!

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March 24, 2022 By Gitanjali Bahl 2 Comments

Healthy Habits to Reduce Stress

Ever felt like you don’t have the time to eat, exercise, or interact with friends and family? Have deadlines and responsibilities chained you down in more ways than one? Do you spend most of your time at work with little activity? Are all these situations creating a stressful environment and draining you of your energy and mental health?

If your answer to the above was a yes, it is time you addressed these issues. Coping with expectations at work and at home can be taxing. While these are important, remember that nothing is worth it when it comes at the expense of your health.

The simplest way to reduce stress is to keep your mind at ease and your body healthy with simple lifestyle changes and time management. Letting go of bad habits and introducing a few healthy tweaks can help you rekindle your relationship with your mind and body!

Here are a few changes you can make to reduce stress:

Always start your day with breathing exercises or meditation which can keep you calm. You can practice the different forms of Pranayama or some basic stretches that reduce stress and keep you energized throughout the day.
Spend some time to plan your tasks for the day. This will keep you more organized and prevent any last-minute rushes that could lead to stress.
Avoid gadgets as much as you can. Use them only for work or as and when needed. Relying too much on your gadgets can cut you off from the real world. Overindulgence in gadgets is known to cause depression as well. Limit your usage timings or fix a particular time for them. Avoid them at least for an hour or two before sleep.
Set alarms for water intake: Dehydration affects the level of cortisol in your body. Cortisol is a stress hormone that not only affects your mind but your body as well. Maintaining water levels in your body can help you reduce stress.
Walk whenever possible: If your workplace is at a walking distance, then walk or cycle rather than using a vehicle. You can even walk while taking calls, after lunch or take a few short walks in between work. Walking releases endorphins which elevate your mood, it also improves your heart rate. Remember to choose stairs as opposed to escalators or elevators as it is the best and easiest form of exercise!
Take a break: Spend some time with family, relatives and friends. Having a healthy social life is important to form deeper connections and make life more meaningful.
Plan a trip or a vacation with your close ones. In fact, you can even go solo! A change in environment and meeting new people will help you exchange thoughts and ideas, boost your creativity and help you be more positive.
Eat fruits everyday: Different fruits provide different nutrients that help reduce stress. For instance, Bananas have Tryptophan, Avocados have Vitamin B, Sweet Potatoes have Potassium and Magnesium, all of which help in bringing stress levels down.
Indulge in hobbies irrespective of how busy you are. Hobbies help you relax. Whether it is a sport, listening to or practicing music, traveling or painting, set some time aside to do the things you love and your life will be enriched!

Remember the old saying, “All work and no play makes Jack a dull boy”? It’s true! Take some time out for yourself. If you’re only working and aren’t playing then are you really living? Your work targets can be achieved, your relationships with your friends and family can be sustained but only if you are healthy. Make physical and mental health a priority!

Want to know more about managing stress? Check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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