Tips to Maintain Healthy Work-Life Balance

How to tackle work stress and have a happy living. Simple relaxation techniques for Work-Life Balance.

Work Pressure/Stress

Work pressure is the stress or urgency of matters demanding attention. There are various foods, which have the ability to fight stress because of their chemical properties.

Pressure or stress is a condition, which is normal and even beneficial in moderate amounts, but its excess can be extremely harmful leading to many different health and psychological issues. It affects personal lives and professional skills resulting in reduced productivity.

Stress is nothing more than a socially acceptable form of mental illness”. Richard Carlson

Best Diet to Manage Stress

So, how to combat stress? Let’s talk about diet first. A well-balanced and nutritious diet plays a very important role in maintaining overall good health and helping to reduce stress. One such chemical is Serotonin.

Serotonin

Serotonin, a happy hormone, is a chemical in our brain that is made naturally from proteins (amino acids) and it gives us a sense of well being, happiness, sexual libido, appetite and regulates our emotions. A decrease in secretion can lead to depression and insomnia. Whole grain cereals like oats, corn, brown rice and other carbohydrate products are major sources of serotonin. Eating green leafy vegetables helps in the production of more serotonin by brain.

Magnesium

Magnesium is a stress-reducing nutrient, which helps in relaxing the muscles. It is mostly found in spinach, broccoli, banana, oyster, walnut, avocado, black beans and yogurt. Chamomile is an herb rich in magnesium and its tea can be effective as a bedtime relaxant.

Vitamin C

Vitamin c reduces the level of cortisol and adrenalin (stress hormones) and its major sources are citrus fruits like amla (Indian goose berry), oranges, lemon, guava, etc.  

Vitamin E

It strengthens the immune system. Its sources are wheat germ oil, almonds, sunflower seeds and oil, safflower oil, hazel nuts, peanuts, corn oil, soya bean oil, broccoli, spinach, kiwi fruit, mango, tomato.

Vitamin B complex

This group of vitamin contributes to the bodies’ ability to rebound from stress. Its sources are banana, potato, tempeh, lentils, whole grains, chili, pepper, green vegetables, eggs, dairy products, and meat including turkey, tuna and liver.

Potassium

Potassium is needed to reduce high blood pressure. One can have orange juice, squashes, potatoes, apricot, limes, banana, tomato, avocado and peaches to reduce hypertension.                                                                                  

Calcium

Calcium is needed to counteract the lactic acid that your tense muscles produce. So take curd, tofu, low fat milk, chick- peas.

Essential Fatty acids

Omega -3 fatty acids prevent spikes in stress hormones as well as protects against heart diseases. So, go for salmon, tuna, herrings, and halibut fishes. For vegetarians, flaxseeds, walnuts, almonds and sunflower seeds are better options.

Fibre

As stress leads to cramps and constipation, so eating high fibre foods will keep your bowel movements perfect. Sources are whole fruits, green salads, whole grain cereals and sprouts.

Fluid

Drink at least 10-12 glasses of water every day as it gives you hydrated body and cool mind.

Food to avoid for combating stress

  1. Alcohol- alcohol plus stress is a deadly combination, as it leads to nervous tension, irritability and insomnia.
  2. SugarSugar gives an immediate boost of high energy followed by a prolonged low and exhaustion.
  3. Extra salt and salty snacks lead to hypertension.
  4. Saturated fats lead to obesity, cardiovascular diseases and cancer of breast, colon and prostate.
  5. Fried foods depress immune system.
  6. Coffee and caffeinated beverages cause a fight or flight response and uses up the B- vitamin reserves.
  7. Smoking – Long-term smoking leads to hypertension, respiratory illness and heart diseases. 

There are some simple relaxation techniques, which can help a lot in dealing with work pressure.

Other Techniques

Keep your body moving

Sitting for long hours at one place can lead to physical stress. So, stretch your arms and body at regular intervals or just take a walk around your desk.

Laughter and fun time

This is the best way to reduce the stress. Take out a few minutes to talk informally to your colleagues or team members, crack some jokes and feel refreshed.

Prioritize your work

This will help in reducing pending work. Don’t wait for the deadline. Time management can reduce a lot of stress.

Deep breathing

It helps to overcome anxiety. Sit in a comfortable and relaxed position, inhale and exhale deeply. This helps in calming down your nerves and beat the daily stress.

Creative visualization

This technique quickly relieves the anxiety. In this, you have to visualize calm, peaceful images that immediately reduce the stress. Visualization technique not only help you to calm down, they also heighten your senses that in turn enable you to lead a more positive life.

So, live a calm and stress free life to be more productive and creative.