Often stress of doing many tasks at once and hunting with deadlines? Maybe you’re the kind of Miss Frantic, people who always tend to get anxious and stress-related illnesses.

To control stress and prevent health disorders following a diet and exercise patterns of the experts who can be your guide.

Miss Frantic

You are multitasking wonder woman, very alert and always worried. If you do not lose the tempo and learn to relax, you risk running out of energy and experience serious health problems.

Because always lived side by side with the stress hormone cortisol levels high, you are at greater risk of experiencing stress-related diseases than other women.

Type of health disorder

Flu and thrush, bladder infections and yeast infections, headaches due to tension and sinus infections, acne, disorders of the stomach or bowel function, palpitations, decreased libido, menstrual cycle changes, panic attacks, alcoholism, ulcers, depression, hypertension, heart disease , osteoporosis, diabetes type 2, and fertility problems.

The following programs are designed to make you more energetic when you wake up in the morning and keep you calm until the end of the day.

Diet:

Make eat breakfast as your biggest meal, and fill with nutritious foods (like eggs, fruit, milk, and whole-grain breads). To you, the calories consumed in the morning will be digested more efficiently than the calories consumed later (when your stress response began harassing processing sugar and fat in the body).

Consumption lunch and small evening. Make sure the lard with two snacks to soothe stomach upset due to stress.

Avoid coffee because caffeine will further aggravate the nervous system that is too active. You can replace it with tea, especially green tea.

Make sure to drink alcohol no more than five units a week. Alcohol will make you dehydrated and exacerbate sleep disturbance you have experienced.

Choose foods that have a low glycemic index. Food is absorbed slowly, so maintain stable blood sugar.

Reduce intake of meat, sugar and fat consumption. Expand the consumption of nuts, seeds, whole grains, fruits and vegetables (foods that are alkaline). Stress tends to make your system too acid . This condition is not for bone health because it can erode the calcium from the bones. In addition, the acid can also increase levels of stress hormone cortisol.

Choose foods rich in vitamin C (strawberries, oranges, peppers merha) and zinc (seafood, nuts) for flu, sinus infections and ulcers.

Choose rich protein foods, like meat, fish, milk, eggs, nuts or sunflower seeds to increase levels of tryptophan. Tryptophan is a nutrient needed to produce serotonin. Serotonin is a brain chemical that functions improve the quality of sleep, reduce irritability, holding an avid food and increase tolerance to pain.

In addition, include beef, chicken liver, avocado, banana, tofu, soybeans, spinach, tomatoes, carrots, brown rice, oats, beer and red wine to raise the levels of tyrosine and helps you to keep sensitive and more focused during stress.

Daily consumption of vitamin C supplements of 1000-3000 mg and 10-30 mg of zinc in acute stress situations.

Sports

With this type of stress, your defense response remain permanently vigilant and exercise is the best natural way to compensate.

To keep the body stay alert, fat and sugar will be released into the bloodstream. If not in use (through exercise), it will be stored as fat. Try to exercise regularly for at least 30 minutes five days a week. This exercise also stimulates the production of brain chemicals that protect the learning skills and memory (which may decline due to stress).

Try exercising in the morning to burn more fat. Be sure to include strength training, two to three times a week.

Relaxation

Relaxation is probably not the choice easy for you. But, this technique is very important to reduce stress hormone levels, improve sleep, lower blood pressure and reduce anxiety.

Try to choose the best relaxation techniques you like and do for 10-15 minutes a day.

Select and do the most important tasks of your job waiting list.

Put your worries in a journal. This allows you apart from the obsession.

Raise your eyebrows as high as possible, hold for five seconds, then let the tension go and take a breath gently for 30 seconds. Repeat with a wrinkled nose and relax, then relax your eyes, then tighten and relax your jaw. Try this technique to the whole body (starting with the toes and continue to the top) to release the tension on the end of the day.

Try belly breathing before bed or whenever you feel stress increasing. This can lower heart rate because it stimulates the nerves that activate the feeling of comfort.

Try doing a regular massage to relieve tension and stimulate the release of hormones and hormone oxytocin brain bring more comfort.

Try aromatherapy or reflexology.

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