Stress is a brain’s response to unusual and challenging circumstances that happen in our daily life. It affects us emotionally, physically, and behaviorally. The right amount of stress can be a positive force that pushes us to do our best to accomplish a task. But too much stress can make us feel nervous & anxious and also affect our body’s metabolism and sleep cycle.

Following are the most important tips to be adopted to get relief from stress: 

1.    Eat Balanced Diet

A balanced diet constitutes all the food groups such as carbohydrates, proteins, dairy products, fruits & vegetables, fats & sugars in the recommended serving sizes.

A balanced diet supports a healthy immune system and repairs damaged cells. It also keeps us active, energetic, and fresh all day. 

A balanced diet provides us with enough energy which is required to cope with stressful situations. Evidence-based research has proved that taking certain foods like polyunsaturated fats including omega-3 fatty acids helps reduce stress.

Cortisol is a stress hormone that increases glucose levels in the bloodstream, and enhances the brain's use of glucose, hence increasing the energy needs. That is why most people under stress eat unmindfully which may lead to weight gain, later on. So, it is necessary to mindfully choose stress-reducing foods to release the stress along with preventing the chances of weight gain. High-fiber foods such as fruits and vegetables, nuts, fish, and milk help reduce stress.

2.    Do Regular Physical Activity

Physical activity promotes the production of relaxing neurotransmitters, called endorphins. These are also called “feel good” hormones because they act as pain relievers and happiness boosters. Exercise also improves cardiovascular, digestive, and immune health. Common types of exercise include jogging, running, brisk walking, swimming, and cycling.

Taking deep breaths and meditating for 5-10 minutes also help reduce stress and anxiety. 

3.    Take a Proper Night Sleep

A good sleep at night makes us feel relaxed and enables us to tackle all the stressful activities with more power. Scientific studies have shown that 10 p.m. is the optimal time to go to sleep. Because during this time, several types of hormones including melatonin, which is directly involved in our sleep cycle, are produced in the body.  These hormones minimize the damage to the cells that occur throughout the day. Enough amount of sleep such as 7-9 hours is necessary to stay active and healthy all day. 

4.    Detoxify Your Body

Detoxification helps reduce stress with the help of antioxidant support. Antioxidants neutralize the free radicals, which can cause oxidative stress. So, it is necessary to detoxify the body with a powerful detox to remove all these chemicals from the body.

Nutrifactor’s Green Tea Complex can be the best choice to boost antioxidant levels in the body. it contains Green Tea extract, which detoxifies our bodies by removing the harmful chemicals and providing immunity support. It also helps regulate the body’s metabolism and reduce metabolic stress.  

 5.    Consume Dietary Supplements

What are the best dietary supplements in Pakistan to reduce stress?

1.    Nurilax

Nutrifactor’s Nurilax perhaps is the best dietary supplement because it contains the super herb extract “Ashwagandha” which has been used for centuries for its stress-relieving properties.

Ashwagandha is famous for its role as an adaptogen, stress-busting herb. It works by supporting normal cortisol levels and regulating the adrenal system. It also helps promote a healthy response to daily stress and improves mood naturally.

So, adding 1-2 capsules of Nurilax daily to the diet may reduce the stress levels in the body thereby improving the good mood. 

2.    Nuroton

Nuroton contains 5-HTP (5-hydroxytryptophan), a naturally occurring substance derived from the seed pods of Griffonia simplicifolia that helps in depression, anxiety, stress, insomnia, and restlessness. It also helps improve mood and calm the body.

5-HTP is a non-habit-forming ingredient present in Nuroton, that assists in regulating the levels of serotonin, controlling appetite, relaxing mood, and temperament.

Nuroton also contains Niacin and Vitamin B6, which act as co-factors, and help in increasing the absorption and bio-availability of 5-HTP.

Using one capsule of Nuroton daily may help reduce anxiety, depression, and restlessness. 

References: 

•    https://www.hsph.harvard.edu/nutritionsource/stress-and-health/

•    https://www.everydayhealth.com/diet-nutrition-pictures/how-to-reduce-stress-with-diet.aspx

•    https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

•    https://www.medicalnewstoday.com/articles/320839

•    https://www.webmd.com/sleep-disorders/tips-reduce-stress

•    https://www.bdmswellness.com/health-guide/77/Sleep-is-the-key-to-good-health-and-wellness.html