Stressed out?

Who wouldn’t be in this day and age? We all know that a healthy exercise regimen monitored by your Toronto Personal Trainer and gentle movements designed to stretch the muscles are both great to reduce stress levels, but they’re not the only things that you can do to help deal with your stress. Nutrition is a vital component to a healthy mind and body, so what you put in your mouth can also help.

Enrich your diet with these 3 stress busting foods:

1. Oats. The FDA thinks that oats are great – so much so that they’ve even declared that the humble oat is the only whole grain that has been clinically proven to reduce cholesterol and the risk of heart disease (due to being packed full of soluble and insoluble fibre). The body takes a while to process oats, which means that you’ll feel full for a longer time, lasting until lunch so you won’t get that cranky-because-I’m-hungry feeling. Eating a bowl of oatmeal will aid in the release of serotonin, a “relaxing” chemical vital in reducing stress levels. This mighty grain also helps by improving and maintaining a healthy nervous system. Some medical practitioners even recommend eating oats as part of a treatment for depression and insomnia.

But remember: to take advantage of the health benefits of oats, you’ve got to eat the whole grain. Your best bet is to choose plain organic rolled or steel cut oats. Avoid quick cooking oats or preflavoured types, since their nutritional value is quite different (for the worse).

2. Dark chocolate. Yup, chocolate has been found by researchers to reduce the number of stress hormones in our bodies, as long as it’s at least 70% cocoa. Packed full of antioxidants, you can feel comfortable knowing that the chocolate you eat is actually “good” for you!

3. Salmon. Low levels of serotonin can lead to higher levels of stress, and since eating foods rich in Omega 3 can help increase serotonin production, it’s time you start eating fatty fish like salmon! Salmon is a great source of Omega 3 fatty acids, vital for good mental health. It can also help keep cortisol, the hormone connected to stress, in check.

Hypertension, also known as high blood pressure, is one of the leading causes of death in North America, according to the World Health Organization. It may be caused by a number of factors, including cholesterol, kidney problems, stress and smoking.

High blood pressure is dangerous because it has been related to a slew of medical problems, from heart disease to eye damage. One or two blood pressure readings over 120/80 (considered normal) may not indicate you have hypertension – which is why your doctor takes a number of readings before determining your state. If the average is over 140/90, then you’ll most likely be diagnosed as having hypertension, and you’ll have to start making some lifestyle changes to control it.

One of the best ways to lower high blood pressure is through exercise. Most experts believe that gentle exercise that’s at a low intensity and performed on a routine basis is much more effective and safer than sessions of prolonged hard core aerobic and anaerobic activity.

So does that mean you have to give up weightlifting and strength training if you’ve got hypertension?

Absolutely not. You’ll just have to change how you do it.

Blood measure readings can go through the roof when powerlifting, especially when holding the weight above your head for sustained periods of time. Plus, readings can continue to teeter on the edge well after you’ve finished.

To keep readings manageable and do something that actually helps rather than harms, you’ll have to reduce the weight low enough that allows you to do about 12-15 for each set without seriously straining or holding your breath. Unfortunately, this may not achieve the bloated muscle popular with bodybuilders, but it can still build some serious strength and power when performed correctly. Don’t know how to do it correctly? Talk to a Personal Trainer Toronto for more info.

Before beginning any fitness program, always consult your physician. This is particularly important for those suffering from hypertension.