What are the 5 Gentle Practices To Reduce Stress?

Written By:
Obi Obadike: CIO of Bloomble, Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
What are the 5 gentle practices to reduce stress? One of the best ways to reduce stress is exercising and moving. 

Exercise

Moving your body improves your mood and reduces stress significantly. There was a 6-week study of about 185 university students that found that when they did aerobic exercise 2 days a week they significantly reduced their overall stress.
Regular exercise has been shown in studies to reduce mental health and improve symptoms of anxiety and depression.

Follow A Healthy Diet

Following a balanced healthy diet consisting of whole foods has been shown to reduce stress. Especially if you are avoiding ultra processed foods with added sugars. Some of those whole food options are fruits, vegetables, nuts, seeds, fish, chicken, turkey, beans etc. 
A 2022 review research study showed that people who followed a diet high in ultra processed foods and added sugar experience high stress levels. 

Journaling

Journaling and writing down your thoughts and how you feel is a good outlet and a good way to reduce stress and anxiety. There was a 2018 study that expressive writing can help reduce depression and anxiety. 

Minimizing Your Caffeine Intake

Consuming too much caffeine can potentially increase your anxiety and this based off a 2022 research review study. Caffeine is found in coffee, tea, energy drinks, etc. and it is known to stimulate your central nervous system. If you consume too much caffeine it will give you jitters and shakes at times. Drinking coffee in moderation has health benefits and a good consumption intake is under 400 mg daily which equals 4 to 5 cups of coffee.

Human Touch And Love And Affection

Being around people who care about you whether it be your mother, brother, wife, girlfriend, significant other. Being around loved ones that are affection and hug, and kiss can make the things that are stressful seem meaningless. Research studies have shown that physical contact can help reduce stress, anxiety, depression and loneliness.
The Bottom Line is there are a lot of things that can help reduce stress like exercise, following a healthy diet, minimizing caffeine, journaling, etc.

References

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