Boost your energy level and overcome stress by eating well and staying fit

Do you drink another coffee or eat something sweet for an energy boost? Unfortunately, this strategy can do more harm than good. For many of us, stress is just a way of life but over time it can still do much more harm than you might think.

I can bet about two things:

On daily basis you try to cope with stress by doing things like drinking a lot of alcohol, eating unhealthy food, spending days watching TV or other self-destructive behaviors…

…and those behaviors only strengthen the negative effects that stress affects your energy level, health, and even your life.

Everyone wants to know how to get more energy during the day, right?

There just isn’t enough energy and too much stress in our days. Probably you also feel it is very little you can do about the level of stress and energy in your life. It’s normal that nowadays everyone is exhausted, has his or her problems at work, with kids or partner – it just happens and it’s regular life. Stress is something that affects us every day and comes from financial, work or relationships. Sometimes stress can be good for your health as it lets your body to respond to potentially serious incidents. But if your stress response continues and lasts longer, it increases the cortisol or stress hormones in our body and impacts our physical and mental health.

And probably that’s true – problems just come sometimes, but it’s not true that you have no control on the impact that they cause. It’s impossible to fully eliminate stress, but you can learn how to manage it. Stress affects all of us, but it depends on us, how much we will let it affect our lives. It may seem that no one can overcome stress fully but finding time to press the reset button, decreases our levels of stress, let us re-energize, be inspired and motivated.

We all seem to spend so much time trying to manage tons of to-dos and hoping for more hours in the day. Sometimes we feel that if we do the one more thing from our to-do list, it let us be less stressed. But very often the key to stress relief is learning to slow down and unwind to regain your energy and motivation, not doing more and checking all the to-dos on your list.

Too much stress over a too long period, leaves our body exhausted and impact both mental and appearance.

When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well – if your body feels better, so does your mind.

Exercises or diet are things that help to find balance and healthy vibes. Stress management can be a powerful tool. There are many strategies mitigating the risk of being overstressed. Most of them seem to be small, easy to use steps that are very important for our condition. Here’s how to do it!

Get moving to manage stress, exercise your body and mind.

To stay in good health, regular exercising is one of the basic things. Studies suggest that exercise increase your ability to respond to stress by making the body stronger and healthier. Being active can boost your endorphins level (which are hormones that fight stress and make you happy) and distract you from daily worries – exercise helps you get your mind off your problems and clears your head.

You don’t have to move into the gym right now – just start some basic activity to feel the difference, you will be surprised how little movement can revitalize you. Exercise in almost any form can be treated as a stress reliever. It doesn’t really matter what kind of exercise you do – don’t do something you feel you simply have to do because you’ll just put yourself into stress again. Do something you enjoy: walking, running, biking or swimming. It already changes the balance of stress hormones in your brain.

Many forms of exercise reduce stress directly, has extra benefits for our minds and are preventing bodily illness. We already know that exercise improves physical condition and fights disease, but they are also important for maintaining mental fitness and reducing stress. They can be especially helpful when stress has decreased your energy or ability to concentrate. Endorphins produced by physical activity are natural painkillers that also improve the ability to sleep, which is often disrupted by stress, depression, and anxiety.

Exercise improves your mood: it increases self-confidence and helps to relax. When you start to release your daily tensions through physical activity, you may find that this extra energy and optimism can help you remain calm and clear in everything you do.

However, starting workouts is just the first step. To be successful and see constant results, you need to build a new routine in our life. Set SMART goals (specific, measurable, attainable, relevant and time-limited) and be consistent – by making small steps, you’ll increase your chance for making exercise part of your regular routine. Find an activity you enjoy and whatever you do, don’t think of exercise as just one more thing on your to-do list.

Do you feel that physical activity is not for you? Or you already have some basics? Here you can find more how to structure your approach. [link do artykułu o sporcie]

Eat right, stay fit and feed your brain

Keeping a healthy diet and maintaining a healthy weight is important in reducing the risk of heart disease, diabetes, and other significant health problems. However, what’s also important, it impacts your daily physical and mental health and mood.

Choose foods that strengthen your nerves. It doesn’t have to be a full diet. If you want to feel better, start by eating clean and step-by-step eliminating products that harm us most – they not only increase levels of stress hormones but also boost their effects in the body, like causing high heart rate. How about drinking a decaffeinated coffee or a hot cup of chamomile tea? It can help us and at the same time tastes really good.

Follow some common sense nutrition tips like eating more fruits and vegetables (nutrients they provide lend extra protection against the immune-sapping effects of chronic stress), eliminate junk food or reduce salt, and you’ll be on your way to be healthier and happier. Good choices include also ginger, nuts, banana, avocado or piece of dark chocolate.

There’s nothing wrong in reaching for comfort food, but instead of the unhealthy products, like sweet, crunchy or creamy, find healthier alternatives: a bowl of warm oatmeal, that not only boosts levels of serotonin but also calms a brain chemical. When you’re eating sweets, you increase blood sugar level, which gives you an initial boost of energy. But then, it causes a rapid drop of sugar in the blood, which makes you feel exhausted and may cause a lack of energy.

Drink more water and less alcohol – and it’s not only about a hangover. Alcohol makes you dehydrated, impacts your sleep and reduces the effect of your workouts. Water on the other hand, not only makes you look better but also boosts your energy and helps your brain. You should drink enough water to keep your body hydrated so you won’t feel thirsty – 8 glasses a day is a right and easy rule to follow.

What’s also important: don’t skip breakfast. It’s important to have a good start and more energy throughout the whole day. Proper diet also impacts the brain and improves your mood.

If you don’t know where to start, here you can find an article with deep-dive into the best way of eating. [link do artykułu o jedzeniu]

Conclusion & final thoughts

Following a healthy lifestyle, particularly when it comes to eating and exercising, may be challenging. However, from the very beginning, you don’t have to change your whole life.

One of our main sources of energy is the food we eat, so pay attention to diet and eliminate food that most harm you. When it comes to exercise and energy, it’s hard to go wrong – even little movement will help – start with basic physical activity such as walking or swimming.

You will see the effects not only in your appearance but also in your mood – eating well and moving boosts the energy, increase our energy and optimism, make us less exhausted and improve our mental skills.

Remember to make small steps every day and set yourself goals that you can achieve – don’t demand too much from yourself, cause it will become another duty instead of, please. Set SMART goals and make it a daily routine.

[w tych bulletach linki do odpowiednich artkułów]

Here you can find more information about  well structured, planned and simple design way how to deal with stress. [link do 7 Minute Mindfulness]

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