Dikshi Gupta

Stress is a normal part of life. But some people have ongoing stress, or even high levels of anxiety, over things that don’t matter. What you eat can affect your level of stress and the hormones that make you feel it. This article explains what foods help relieve stress and which ones don’t.

The food you eat can trigger various physical, emotional, and mental responses. Food is truly medicine! If your goal is to relieve stress, eating the right foods can make all the difference.

So if you are feeling stressed, remember to take a deep breath and look at your food.

Here are a few foods that help you relieve stress.

1. Chocolate

Chocolate is one of the best stress relievers. It’s hard to find someone who doesn’t like chocolate. Chocolate has a chemical, called phenylethylamine, which acts as a mood elevator and produces a feeling of excitement.

It contains tryptophan, an amino acid that helps your body produce serotonin. Serotonin is a neurotransmitter that acts as a natural mood stabilizer, enhancing your sense of well-being.

It also contains flavonoids and magnesium, which help relieve muscle tension. And dark chocolate is especially high in flavonoids and antioxidants.

In recent studies, people who ate 1.4 ounces of dark chocolate daily for two weeks experienced lower levels of stress hormones when exposed to stressful situations.

2. Nuts

Nuts are a great way to get an energy boost, and they can also help you relieve stress. Walnuts, in particular, contain high amounts of omega-3 fatty acids, which can help improve your mood and brain function.

You may also want to try almonds, which contain magnesium, a nutrient that helps you feel calm and relaxed.

3. Leafy greens

Leafy greens are high in B vitamins, which are essential for a healthy nervous system and brain function. They also have magnesium and potassium, which can help relieve stress hormones in the body.

Leafy greens include kale, spinach, collards, and others. Try them sauteed, steamed, or eaten raw.

4. Citrus fruits

Citrus fruits contain a lot of vitamin C. Vitamin C lowers the stress hormone cortisol in your body, which can cause stress and anxiety. Eating plenty of citrus fruits can help relieve stress levels and make you feel more relaxed.

5. Avocados

When you are stressed, your body produces more cortisol, which can cause you to gain weight. Avocados, on the other hand, contain healthy fats that help to counteract the adverse effects of stress. They also have a lot of fiber, which helps your body digest food properly.

6. Artichokes

Artichokes are rich in cynarin and chlorogenic acid, which enhance the liver’s ability to process fats.

Artichokes contain high levels of antioxidants that may help your body fight stress. They are also a source of magnesium, which is known to relax muscles and reduce tension and fiber and vitamin C.

7. Chickpeas

Chickpeas, aka garbanzo beans, are loaded with nutrients that can help fight stress. They have a ton of vitamin B6, which is known to help regulate mood.

A lack of B vitamins has been shown to contribute to increased levels of homocysteine, which is associated with depression. Chickpeas also contain minerals like calcium and magnesium that promote relaxation when absorbed by the body.

8. Blueberries

Blueberries are rich in flavonoids and anthocyanins, which have been shown to reduce stress hormones. They can also increase the production of dopamine, a chemical that helps regulate your mood.

9. Brocolli

Broccoli is a good source of vitamin C, which can help relieve stress. Low levels of vitamin C have been linked to high blood pressure, which can lead to increased stress and anxiety.

10. Garlic

Garlic is a superfood and is one of the most powerful and effective home remedies. Garlic is also known to help relieve stress, anxiety, and depression and helps in improving sleep quality.

11. Eggs 

Eggs are rich in B vitamins, which help calm and maintain a healthy nervous system. They also contain tryptophan, an amino acid converted into serotonin (a feel-good neurotransmitter) in the brain. The yolks are also rich in choline, a B vitamin that helps your body produce acetylcholine, a neurotransmitter that helps regulate the brain and nervous system

12. Sweet potatoes

Sweet potatoes are a good source of B vitamins, which help the body cope with stress. They also contain magnesium, potassium, and fiber, all of which aid in relieve stress .

13. Warm milk

Drinking warm milk before bedtime is one of the best ways to help you relax. Milk contains tryptophan, an amino acid that is a precursor to serotonin. Serotonin helps you relax and promotes sleep. In addition, warm milk will cause your body temperature to increase slightly, causing you to feel sleepy and relaxed.

14. Fish

The omega-3 fatty acids in fatty fish, like tuna and salmon, have been proven to lower stress and anxiety levels. Fish can also provide you with a good amount of tryptophan, which is a precursor to serotonin.

If the best way to relieve stress is to eat healthily, then these foods are perfect for you. Combining these natural, healthy options with a lifestyle change will no doubt positively impact your physical and mental well-being.

By learning to manage your stress levels, you can help improve your overall health and your concentration, productivity, and creativity. With all of the great foods to help you deal with stress, it’s time to start incorporating some of them into your daily diet before you reach for that candy bar, soda, or cigarette. Remember, you’re what you eat (for good or bad)!

In the end, consuming a variety of nutrients is the key to keeping your body in balance. Try to mix up the foods you eat and keep your body fueled with plenty of vegetables, fruits, lean meats, and whole grains. And if you need a little help relieving stress throughout the day, a handful of nuts or a piece of dark chocolate will get you back on an even keel without overdoing it.

JoyScore is a handy tool for raising your awareness about stress management.  So download this excellent app and start living better than ever before.

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5 Relaxation Techniques for Stress Relief.

Stress is a part of life. Every person suffers from stress regardless of age, occupation, or financial status. No matter what the cause, sometimes stress overtakes your body, your heart starts to pound, your breathing speeds up, and your muscles get tense.

Everybody experiences stress, but a constant state of stress can take a toll on your body. Furthermore, severe stress lead to chronic diseases like anxiety disorders and, in critical cases, depression.

However, while you can’t always control your circumstances, you can always control how you deal with them. Relaxation can immensely help to ease stress symptoms. It can help your body to calm down and reanalyze a stressful situation.

Although the reason for the anxiety won’t disappear, you will likely feel more able to deal with it once you’ve removed the tension in your body and cleared your thoughts. Most of us see relaxation as chilling on the couch and zoning out in front of the television. However, this does not do much to reduce the actual damaging effects of stress.

Stress relief techniques are a terrific way to help with stress management. Relaxation techniques diminish the effects of stress on your mind and body. Stress relief exercises can help you cope with everyday stress related to various health problems, such as heart disease and pain.

So, let’s look into these simple relaxation techniques and start de-stressing your life and improving your well-being.

5 Different relaxation techniques for stress relief

Generally, relaxing techniques and breathing exercises for stress involve refocusing your attention on calming sensations and increasing awareness of your body. 

There are numerous relaxation techniques for stress relief that you can practice to de-stress. Although, daily practicing stress relief techniques is more important than choosing your ideal exercise.

Deep breathing  

Breathing exercises for stress, such as Deep breathing, are great ways to de-stress and relax. It involves regulating and counting your breaths to achieve calm and relaxation. Deep breathing is a basic pranayama exercise that provides better body health and mental relaxation. 

This technique is the pillar for several other relaxation practices and can be merged with other elements like music to give the best results. Deep breathing enhances oxygen levels and helps keep the stress levels in check. It prevents shortness of breath, allows more fresh air intake, and ensures calm and relaxation.

1. Sit comfortably, keeping your legs crossed and back straight. 
2. Start by taking a deep breath through your nose and allowing your chest to expand.
3. Hold your breath for a few seconds.
4. Slowly breathe out as much air as you can through your mouth while contracting your abdominal muscles.

Progressive muscle relaxation

Progressive muscle relaxation is a two-step process that involves systematically tensing and relaxing different muscle groups in the body. Also known as Progressive Relaxation, this technique reveals the tension and complete relaxation in different parts of your body.

Progressive muscle relaxation can help you focus on the difference between muscle tension and relaxation and allow you to react to the first signs of the muscular tension that leads to stress. It is one of the quick and easy relaxing techniques for anxiety and stress that takes just around 20 minutes.

To practice this relaxation technique, 

1. Firstly, Find a warm, quiet place with minimal distractions. 
2. Get comfortable by loosening your clothing, taking off your shoes, and closing your eyes.
3. Start by breathing slowly and deeply for a few minutes.
4. Tense and relax each muscle group, starting with your forehead and moving down to your toes. 
5. Stay in this relaxed state for some time while breathing deeply and slowly.

Visualization

Visualization is a variation of traditional meditation that involves picturing a scene where you feel at peace and free to let go of all tension and stress in your body. These images can be anything from an object, event, or place that provides you a sense of calm and utmost peace. 

Also known as Guided imagery, these relaxation techniques for stress relief help you to gain a positive vision of yourself. However, Visualisation can be complex for those who experience endless thoughts or find it hard to picture mental images. 

To resolve this problem, there is a myriad of different apps that help you visualize these images and guide you through the process. Joyscore is of the best apps in the market equipped to guide you through Viziualation, among many others.

Steps to follow:

1. Sit in a comfortable position. You can also do this exercise by lying down on your back.
2. Close your eyes and start breathing at a deep and slow pace.
3. Imagine any peaceful image or scenery that provides peace and calm. You can also select a peaceful scene or imagery from your Joyscore app. 
4. After some time, slowly open your eyes and come back to the present.

Mindfulness meditation

Mindfulness is an ancient form of meditation that emerged from Buddhist teachings. that promotes awareness of what’s happening at the moment. Mindfulness or present moment meditation promotes understanding of what’s happening at the moment and teaches us to shift our focus from thinking to sensing.

This practise involves sitting comfortably and focusing on your breathing while being completely mindful and present at the moment, thus, making it a trending and popular form of meditation in recent years. 

Meditation exercises have been used for decades to reduce stress, anxiety, clinical depression, and many other antagonistic emotions. Using mindfulness meditation to stay focused on the present might seem simple enough, but it takes regular practice to enjoy all its benefits.

Steps to follow:

1. Relax and sit in a comfortable position.
2. Begin inhaling and exhaling air through your nose.
3. When you get distracted with your thoughts, don’t chase them. Acknowledge your wandering mind and come back to focusing your breath.
4. Try to practice mindfulness meditation regularly to see significant results.

Autogenic relaxation

The Autogenic relaxation technique uses visual imagination and body awareness to reduce stress and anxiety. This technique aims to find calm from within as the term ‘Autogenic’ itself means something that comes from within. It is a series of mental exercises involving relaxation and ideas you suggest to yourself while breathing mindfully. 

Steps to follow:

1. Sit comfortably in a quiet calm environment.
2. Picture a peaceful setting and a calm environment.
3. Repeat words or suggestions in your mind like my arms are getting heavier and my stress is melting away.
4. Notice different sensations in your body.
5. Slowly open your eyes while exhaling through your nose.

A word from Joyscore

Learning about meditation and relaxing techniques promises calm and peace, makes you aware of your surroundings and equips you better to face everyday challenges. In the end, Remember relaxation techniques are skills, and the only way to flourish your skills is to polish them with daily practice. 

Joyscore is a prominent app dedicated to allowing its users to practice relaxation and other mindfulness techniques. Download the Joyscore app to achieve your nirvana!

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Food wastage has become an enormous problem nowadays. People from all professions and walks of life contribute to the filthy wastage of food. Food is one of the essentials of life that should be utilized in every way possible and manage zero waste food while cooking. Consider this one reaction you should have when you see food waste – What are the ways to reduce food waste? Below is a write-up on some tips that can help you reduce wastage of food and live a greener and more sustainable life.

There are a few ways to Reduce Food Waste

1. Always have a shopping list

You always have to have a shopping list. A shopping list is your best friend when it comes to avoiding wastage of food. It’s the only way to know what you need, and what you don’t need before going shopping.

In situations where you are not sure if you really need something or not, just add it to your shopping list. If you discover that it’s not really needed after going through your shopping list, just take it off the list. In such cases, you’re better safe than sorry.

2. Buy less or as much needed

The best way to prevent food waste is by buying only as much as required. If you are going grocery shopping, make a list compare it with your inventory so that you don’t get carried away while shopping and buy more than what you need.

3. Know the FIFO order and organize your kitchen accordingly.

The first thing to do is to know the FIFO order. FIFO stands for “first in, first out” and refers to the order of how you use your groceries. The items you bought last are the ones that should be used first.

FIFO  applies to food products like meat, dairy, and frozen foods. To ensure that your food is organized according to FIFO order, put older items at the front and newer items at the back of the fridge or pantry.

4. Freeze the extras.

If you have too many leftovers, put them in individual containers and stash them in the freezer. Freeze soup or stew in ice-cube trays, then pop the cubes into a plastic bag for easy use later. Tomatoes can be frozen whole (they will peel easily once thawed) or made into sauce. Vegetables such as broccoli, asparagus, and cauliflower can be blanched and frozen in plastic bags with their cooking water. A whole watermelon or pineapple can be sliced up and frozen for smoothies or sorbet.

5. Know your weekly menu

Before you head out to the supermarket, it’s important to make a list of what you need. This will help you avoid buying things that you don’t need. In fact, research shows that individuals who have a planned shopping list are the best ways to avoid food waste. You can even make your shopping list based on the recipes you plan to cook for the week or month.

6. Learn how to preserve

It is also essential to store your food correctly. If you don’t store your food properly, it can spoil and become waste. You also want to avoid overbuying or buying things you don’t need. Buying in bulk can save money, but if you end up throwing away most of what you bought, then it’s a waste of money as well as food.

7. Compost the scraps

When it comes to fruits and vegetable scraps, you can compost them or turn them into stock for soups or stews. Other food scraps, like meat bones and eggshells, can also be turned into a quick stock.

8. Understand the expiry dates.

Ensure that you check the expiry date before buying anything from the store. Many people ignore this step when they shop because they do not want to spend time checking each item, but this one step can help you save a lot of money that might otherwise go wasted.

9. Be creative and tweak the recipes.

If you’re left with spinach, for example, you can use it the next day in an omelet or a green smoothie. Likewise, if you have potatoes leftover from your roast dinner on Sunday, they can be turned into a wonderful bubble and squeak on Monday night.

10. Adopt a sustainable diet.

If you are looking to reduce food wastage, start by knowing how much food is thrown out in your household. Adopt sustainable diet and menu planning. Make use of scraps and leftovers. Avoid impulse buying that leads to wastefulness. Do not let supermarket offers and promotions dictate your shopping habits as they do not always reflect the actual need.

11. Donate the excess food, then throwing away.

Donating excess food is another way that you can avoid wasting food. Donating excess food helps people who are less fortunate live better lives while composting reduces the number of garbage trucks that are on the road every day by half.

12. Buy local

When you buy local produce, you not only support local businesses, but you reduce your food miles too.

The less distance your food has to travel, the less energy is used.

If you like to eat organic, then buying locally also means avoiding foods that have been treated with preservatives to keep them looking fresh during long transport journeys overseas.

You can easily reduce your food wastage in a single go. Be it a small shop or a big store; this is something that every store owner has to do at least once a day. Even if it is just a small idea of collecting leftover food and storing them for later use, it matters a lot. Try these few simple steps to save the world from hunger and yourself from wasting money.

Caption:  We’ve all been there. Whether it was the aftermath of a huge family meal, a picnic gone wrong, or a big office lunch, sometimes food just doesn’t get eaten. Wasting food is easy to do and hard to avoid – but it doesn’t have to be. We’re all guilty at times of throwing away leftover food. Here are some steps you can take to ensure your food is eaten and not thrown away.

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Carbohydrates are a source of energy for your body. They include simple carbs such as sugar and starch and complex carbs, which contain fiber and can be found in whole grains, fruits, vegetables, legumes, and beans.

Consuming too many carbs can lead to weight gain, high blood pressure, and elevated cholesterol levels. Because carb cravings usually occur when you’re tired or stressed, these unhealthy levels of carbs can take a toll on your health. Try these effective strategies to satisfy you without blowing your diet to reduce carb cravings.

Why should you choose low-carb alternatives?

• If you are on a weight-loss diet, carbs are the first thing you should cut back on. They are notorious for storing fat and adding extra pounds to your body. Low-carb alternatives can help you curb your cravings and make sure you do not binge eat.

• Carbs give you short-term energy rushes, which require your body to produce excessive amounts of insulin. This leads to insulin resistance, often called pre-diabetes or metabolic syndrome. These conditions may lead to diabetes and other problems like heart disease.

• Low carb diets are easier to follow than most other diets because they don’t leave you hungry all day long.

• If you want to maintain a healthy weight for the long term, low-carb alternatives can effortlessly help you reach that goal.

How to break carb cravings

1. Try mindful eating.

You’ve probably heard all about mindful eating. It’s the idea of being more aware of your food choices and how you feel before, during, and after eating. It sounds simple, but it can be a hard habit to get into. But when you’re trying to control your carb cravings, mindfulness is the key.

The next time a craving hits, try these simple mindful eating tips:

Notice the urge. Recognizing the craving or desire for carbs is the first step in managing it.

Use your senses. When we eat mindfully, we make use of our other senses besides taste to fully experience our food: its texture, temperature, and appearance. Engaging our senses helps us be more satisfied with what we’re eating.

Focus on your body’s hunger cues. A craving is not a full-blown appetite; it’s a desire for something specific. This means that you may not actually be hungry at all! Are you feeling dizzy or shaky? That’s a sign that you’re hungry and need to eat something soon rather than just a craving for a specific food like a donut or popcorn.

2. Keep your brain busy

Research suggests that boredom may be a key trigger of carb cravings. Make sure that you have plenty to do and plenty of other helpful activities that keep your mind occupied and off of food — like taking a walk or reading a book, thus beating the carb cravings.

3. Plan your meals

Planning is one of the best ways to break the carb addiction. Plan out your meals at least a week in advance, and make a list of what you’ll need at the grocery store, so you don’t end up buying things on impulse.

Understand the glycemic index. The glycemic index (GI) measures how foods affect your blood sugar level after eating them. Foods with a high GI (white bread and white rice, for example) cause a rapid rise in blood sugar levels, leading to hunger pangs and overeating. Foods with a low GI (like beans and lentils) have a more negligible effect on blood sugar levels, providing longer-lasting energy.

Watch portion sizes. Some carbohydrates — like pasta and rice — are super easy to overeat because they’re so low in calories compared to many other foods.

4. Exercise regularly

Physical activity helps balance the hormones that make you feel hungry and full, which may help reduce your cravings.

5. Sleep well

Get enough sleep each night. Lack of sleep can make you feel hungry even if you don’t need to eat. Poor sleep can also affect hormones in the body that control appetite, which may lead to carb cravings.

6. Drink plenty of water

If you drink plenty of water, you will feel less hungry and less likely to want to eat unnecessary calories. It’s easy to confuse thirst with hunger, so make sure that you are drinking plenty of water throughout the day.

7. Reduce strachy carbs

Starchy carbs have a high glycemic index and cause your blood sugar to spike rapidly after eating them. Examples of starchy foods include bread and pasta made from white flour; potatoes; corn; white rice; couscous; granola bars; crackers; bagels; candy bars; cakes; pastries; pretzels; cookies; pies and sugary cereals. If you make your own bread or baked goods, replace refined flours with whole-wheat or whole-grain flours that are lower on the glycemic index

What to eat when you are craving carbs?

1. Eat the proteins – Protein is essential for building muscle and keeping full between meals – plus it helps regulate blood sugar levels, which can prevent spikes in insulin that lead to cravings. Eat protein at every meal (like eggs, nuts, seeds) and snack on lean protein like chicken or turkey slices throughout the day!

2. Eat the nuts – Snack on a handful of nuts or seeds or enjoy a low-carb treat like a fat bomb. The healthy fats will fill you up and curb those pesky carb cravings.

3. Eat complex carbs – Complex carbs take longer to break down than simple carbs (think cereal, bread, or pasta), so they help keep you feeling full longer, which helps control cravings. Good sources of complex carbs include sweet potatoes, brown rice, beans and lentils, quinoa, and whole-grain bread and cereals.

4. Increase your liquid intake – Dehydration can sometimes mimic hunger pangs, so grab a glass of water next time you feel a craving coming on. If it’s real hunger, you’ll still be hungry in about 20 minutes.

So there you have it. Seven simple strategies that you can start using today to help curb your carb cravings. Implementing these ideas will help set you up for success as you strive to live a healthier lifestyle, but they aren’t anything more than strategies. The real success comes when you use them consistently, day in and day out, with the support of your friends or family members and a strong desire to improve the way that you feel.

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The world out there is harsh, and people are often surrounded by negativity and fierce competition. This harmful lifestyle can take a toll on your mind and might also leave you insecure and unconfident. Affirmations are a powerful tool that is capable of solving this problem. It can be used by people of any age, gender, and ethnicity. Affirmations can help get the day started on the right foot and prepare you to take action in pursuit of your goals if practiced in the morning. 

There is no doubt that words are powerful. Just how your anxiety can bring you down, encouraging positive speech such as assuring self-talk and compliments can promote a more positive attitude. Our thoughts and beliefs are from our perception as well as our experiences and the world around us. Research indicates that almost 80% of our self-talk is negative. These negative thoughts can diminish our productivity and can cause adverse effects on our mental health. However, we can turn our negative thoughts into positive ones with daily affirmations. Want to know everything about positive affirmations? Check out the article below.

What are affirmations?

To put it simply, positive affirmations are optimistic reminders or statements that can be used to uplift and motivate yourself or others to accomplish tasks or build positive self-confidence. While it is easier to encourage others, we also have to affirm ourselves to keep our anxiety and nervousness at bay.

Self-affirmation motivates you to think positively about the essential things in your life, like your personal relationships, career, or family.

The idea behind positive affirmation is that optimistic thinking creates self-improvement, self-reflection, and repeating your affirmations throughout the day can alter your thought patterns and mental state.

How do affirmations work?

Affirmations work mainly at the conscious level of the brain, whereas many of our conflicts about ourselves are within our subconscious or unconscious mind. Affirmation is a way to encourage yourself positively and uplift your mood. In fact,  several studies have shown that positive affirmation can help people push through difficult times and even reduce severe problems like suicidal thoughts.

List of positive affirmations to boost your mood

You can use affirmations to treat several different problems. Different affirmations include morning affirmations, affirmations for anxiety, affirmations for success, and so on.  Here is a list of other powerful daily affirmations you can use to boost your mood and uplift your spirits.

I have the strength within me to create the life I desire.

It is a powerful statement that can help you acknowledge that you solely have the power to create the life you want. This statement enables you to recognize your true potential and positively reaffirms you to achieve your goals.

I exude happiness and positivity.

This is one of the great affirmations for anxiety and stress. Reminding yourself that you exude happiness and positivity is a surefire way to be happy and self-content. It makes you a more positive person that people love to be around and enables you to have a more positive personality.  

I love and accept myself exactly as I am right now.

The term “Right now” is the main character in this affirmation. It promotes the feeling of self-love and self-care among people. It focuses on allowing you to accept yourself as you are in the present moment.

Every new day is filled with endless potential and possibilities.

Morning affirmations like these are a great way to start your day. It can be advantageous on the days you feel down and discouraged. It allows you to realize that every day is full of potential and growth. It describes the term “Carpe Diem” and pushes you to make the best use of available opportunities.  

I’m right where I should be and aligned with the universe.

Feeling present and grounded with your current position can lead you to a significant sense of relief. Acknowledging that you are in the right place can help you feel secure about your choices and inspire you to be more productive, more focused, and happier with your work.

I hold myself in a state of compassion and forgive myself for my past mistakes.

Forgiveness is a significant factor for one’s growth and development, and positive affirmations also help you let go of your failures and pitfalls. Forgiveness can free us from our past guilt and allow us to have a fresh start. It is essential to realize that the past is in the past and allow yourself to move past them.

My work matters, and it makes a difference.

Not finding joy or importance in your work can be very demoralizing and can make you unhappy with your job. It is vital to feel that what you are doing is important and impacts society, directly or indirectly. You can repeat these positive affirmations when you lose sight of why you are doing your work and how much importance it holds.

I hold supportive, positive, and healthy relationships with my loved ones.

It can create more empathy, gratitude, and kindness toward others if you acknowledge the loving and healthy relationships in your lives. It can also empower you to stand for yourself by establishing healthy boundaries in your relationships.  

Challenges can bring out the best in me.

Challenges can be tricky, heartbreaking, and even frightening at times, but believing that these obstacles can actually help you to learn, grow, and discover your untapped capabilities can make a difference in how you tackle them. Positive affirmations like these can help you in your tough times when you counter an unexpected challenge.

I possess strong values and confidence in my abilities.

Reassuring yourself of strong values and self-confidence can help you keep yourself empowered, healthy, and competent in taking on life’s challenges. Daily positive affirmations like these can help you remember the abilities and values you lead your lives with.

Final thoughts

Affirmations are more than simply repeating words. They are a tool that can create confidence and a sense of happiness and calm in ourselves. Positive affirmations can reconstruct your mental patterns, shift you into positive thinking, and help you embrace your strengths and abilities.

Affirmations can be a valuable tool to have in your toolbox, and Joyscore can help you use the full potential of this tool. Download the Joyscore to know more.