Stress is an emotional and emotional state that is stimulated by pressure, fear,
and anxiety until it affects the physical, mental, emotional, and emotional state. You
begin to use your brain to think and analyze things more, causing stress as you are
beginning to destroy the functioning of your nervous system and brain. It causes
abnormal functioning of various systems within the body. There is abnormal
production or secretion of hormones, physical fatigue, irritable bowel function, and
prolonged headaches. Moreover, it is the main cause of stress and insomnia.
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1. Wake up and go to bed at the same time every day.
The main reason that often causes our moods to fluctuate is stress that affects
the body and mind. The cause is insufficient rest or the body not getting enough
sleep. It makes our physical and mental state tired, causing excessive hormone
secretion that causes stress and insomnia.
Which means waking up in the morning and going to bed at the same time every
day. The method of sleeping must be adjusted according to the natural state of
humans. The working mechanism of our body is determined according to the
timing of the work of various systems within the body. The most appropriate time to
go to bed is between 10:00 p.m. and the most appropriate time to wake up is
between 5 - 6:00 a.m.
- Melatonin is called the sleep hormone because it is a hormone that stimulates us
to feel sleepy. This hormone is best secreted between 11:00 p.m. and 1:00 a.m.
- Growth hormone is a hormone that helps slow down the deterioration of the body
or inhibit our aging.
Growth hormone is created to enhance the growth of the body. Growth hormone
is stimulated most effectively between 11:00 p.m. and 1:00 a.m., which is why we
have to go to bed as early as 10:00 p.m.
2. Take care of personal hygiene
When our physical and mental health are in a balanced state. It is considered one thing that allows us to step away from stress.
1. Keep your body and items clean.
2. Keep your teeth healthy and brush them properly every day.
3. Wash your hands before eating and after defecating.
4. Eat clean, cooked food. Free from harmful substances and avoid spicy food
and bright colors.
5. Abstain from smoking, alcohol, addictive substances , gambling, and sexual promiscuity.
6. Create warm family relationships.
7. Prevent accidents by being careless.
8. Exercise regularly and have an annual health check.
9. Always make your mind cheerful
10. Have a sense of community and join in creating society
3. Eat nutritious food on time.
Nutrients that help reduce stress
- Vitamin B helps the nervous system and brain. It is a nutrient that helps prevent
stress.
- Vitamin E is a nutrient that is best used as an antioxidant, an important help in
protecting against stress.
- Magnesium in our body to help maintain balance and relieve stress.
Foods that increase stress
- Caffeine is a great toxin that stimulates our stress glands.
- Foods that are high in sodium can cause the body to swell because it stores too
much water.
- Foods high in fat produce hormones that are used as signals to induce stress.
We can solve this problem by letting endorphins work through exercise. It's an
exercise that has mental health benefits. Just take a normal 10 minute walk to
distract yourself in a positive way.
If you have time after work, you should go exercise. At least 30 minutes a day, just
3 - 5 days a week, is enough for the happy hormones to work their best.
5. Allocate time for work and rest.
Allocating time for work and personal life well will help improve your personal life. It
also helps in terms of not bringing stress to the family. Do not bring work to do
while spending time with family. Focus on family and get enough sleep. This is
another way to manage stress quite well.
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