High stress levels can contribute to headaches, skin problems, anxiety, depression, heart problems, high blood pressure, and more. Learning to manage your stress levels in a healthy manner is a crucial step to keeping your brain and body in good shape. Try these tips for keeping stress down so you can enjoy all-around better health.

Adjust Your Diet

Eating the right foods can boost feel-good serotonin and help your body control stress hormones like adrenaline and cortisol. Carbs are a great way to increase serotonin levels. The healthiest options are oatmeal and whole-grain pastas or breads. Black tea and oranges may help keep cortisol levels under control. The omega-3 fatty acids in fish like tuna and salmon help protect the brain against depression.

Practice Meditation

Meditating is a powerful way to release stress and promote a sense of calm. There are many ways to meditate, so you can easily find the approach that’s right for you. The simplest way to meditate is to simply sit quietly and empty your mind. If you feel like you need something to focus your brain on, consider a mindfulness meditation that gives you a direct focal point. You might focus on a particular image, mantra, or beads passing through your hands. Regular meditation can strengthen your immune system, reduce inflammation, improve sleep, and even control your brain’s pain response.

Improve Your Sleep Habits

Make sure you’re getting at least seven hours of sleep a night. If you’re having trouble falling asleep, cut out all screens for at least an hour before bedtime. Create a cool, dark, quiet sleeping space. Scents like lavender or vanilla can help create a restful environment. Taking melatonin in the evening may assist in signaling your body that it’s time for rest.

Take the Right Supplements

There are several supplements that can reduce your stress levels and help you relax. These include:

  • Ashwaganda: Take as a pill or mix into your favorite foods as a powdered supplement.
  • Magnesium: Make sure your multivitamin has at least 310 mg for women or 400 mg for men. If not, add a daily magnesium citrate, chloride, lactate, or aspartate supplement.
  • CBD: This cannabionoid reduces anxiety and stress, promoting a natural sense of relaxation. This can also improve sleep habits when used at bedtime. Use it as a CBD oil or gummy.

Get Regular Exercise

Each week, you should aim to get at least 2 hours and 30 minutes of moderate exercise or 75 minutes of vigorous exercise. Ideally, you will incorporate a minimum of 30 minutes of physical activity into each day. This can include an evening walk, some time on your exercise bike while you watch TV, lap swimming at the pool, Pilates, or any other activity that you enjoy.

When possible, it’s best to minimize stressors by staying away from people or activities that harm your mental health. However, you can’t avoid all stress. Taking proactive measures to control stress will make it easier to respond positively. These strategies will help you build a healthy lifestyle that’s well fortified to handle the challenges that you may face.

Meta: Stress is difficult to avoid but this response to challenges is bad for your health. Learn how to manage stress naturally with exercise, CBD, diet, and sleep.

Image via Unsplash by Brooke Lark