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 * 17'
 * Lifestyle
   


4 TIPS TO MANAGE FOOD STRESS

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Elena Casiraghi, Ph.D. - Equipe Enervit, Adjunct professor University of Pavia
Some latent anxiety about overwork or managing the family and the home may have
triggered a stressful mood, which can lead us to approach the fridge not only
for healthy meals. In this article we will tell you some simple and practical
tips to better manage your physical and mental well-being with food (and not
only) and keep you balanced.



LET'S MOVE REGULARLY

Our tip is to keep on moving during smart working hours: stand up for 3 minutes
every 30 minutes spent in a sedentary position. This simple strategy, whose
benefits on blood pressure have been scientifically tested, keeps our metabolism
active.

Highly beneficial is also working out with a naturally loaded bodyweight circuit
at the end of the working day, or if you prefer before the start of the working
day. The Technogym tutorials by qualified Master Trainers will support you by
providing effective workouts developed with studies and experience in the field
of kinesiology.

Choose your training loads to best manage your daily energy, pay attention to
recovery both between exercises and between days and help you achieve optimal
fitness. Compatible with the spaces you live in, try to take no fewer than 5000
steps every day. These are simple strategies that bring important and tangible
benefits.




NUTRITION: REGULARITY AND BALANCE

Many people focus on reducing calories to lose weight and get the desired
results. However, limiting to a simple reduction of number of calories without
considering the quality of the food we put on our plate, can primary increase
the feeling of hunger, in particular with a spasmodic search for sugar based
foods, followed by a loss of muscle tone and strength and, at the same time, an
increase in the hormone cortisol, more commonly known as the "stress hormone".
The latter event could have a negative impact on our immune system. In short,
not what we would like in this delicate period.



Snacks allow us to get to the next meal not too hungry and also help to maintain
a certain glycaemic stability with many benefits like mental efficiency, satiety
and maintenance of physical fitness. Start each meal by eating a plate of
vegetables or vegetable puree (no legumes, potatoes or cereals); then, for
lunch, divide your plate into three equal parts by completing a first third with
a lean protein source food, a second third of your plate with additional
vegetables with good fat as a tablespoon of raw extra virgin olive oil and
complete with a last third of whole grains such as brown basmati rice, red rice,
spelt, barley, quinoa for example or their mix.
Lunch
Every day it is therefore essential to eat three main meals: breakfast, possibly
within one hour after waking up, lunch and dinner. If more than five hours are
spent between these meals, snacks are a valuable support. One in the middle of
the morning and one more in the afternoon about two to three hours before
dinner.
Dinner
For dinner, if you are very hungry, have a third of your plate with a source of
protein, alternating the food you have chosen for lunch. Continue with two
thirds with vegetables, accompanied by a slice of wholemeal bread and some small
fruit. If you eliminate the slice of bread you have two choices: either double
the portion of fruit with a seasonal fruit salad or choose a cube of dark
chocolate. Rich in polyphenols, substances friendly to the intestine and
therefore to our immune system which, when balanced in the meal as in this case,
can have a positive impact on both physical and mental wellbeing.


DON’T STRESS, JUST RELAX

Mind specialists like psychologists and psychiatrists call it "radio mind". They
want to indicate a state of mind where thoughts are so fast and awkward that
they are always in the background like a radio with music on. As with daily diet
and workout, it is also necessary to restore a balance called by the expert Life
Balance. There are many strategies they propose to reach it.


Thinking Positive, meditation, self-talk techniques are all scientifically
recognised methods to achieve a balance that translates into physical and mental
wellbeing, thus helping in reducing negative stress. Another advice is to
disconnect from the virtual world by switching off devices like smartphones,
PCs, tablets, etc that emit blue lights at least one hour before going to bed in
order to promote optimal sleep and quality of sleep at night. The latter, in
fact, together with daily nutrition and physical activity, is a valuable tool
that has a positive impact on our well-being. Reducing the hours of sleep at
night or their quality can lead to a depression of the immune system.


TAKE THE OPPORTUNITY

Never forget to take some time to love ourselves. Let's start by doing a daily
workout weighted to our level of training and paying attention to the food we
put on our plate every day. These two instruments are the first allies of your
well-being. Lastly, let’s fill our everyday with healthy habits that can become
part of our well-being.

Thank you!


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HOW YOUR WORKOUTS REDUCE STRESS AND INCREASE YOUR HAPPINESS

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