Dr. Shyam Bhat, Psychiatrist, and Mental Wellness Expert at Curefit
Continuous stress weakens and debilitates the brain and body leading to any diseases associated with stress. So, it has become imperative that people begin to learn how to manage and beat stress.
Fortunately, a few simple strategies are very helpful in reducing stress and, individuals can do a lot to reduce stress and prevent depression.
Lifestyle and healthy habits are the mainstays of decreasing stress.
- A healthy and balanced diet: The gut is our second brain and maintaining good gut health improves brain function and reduces stress. Eliminate refined sugar, and processed food, increase fruits and vegetables and reduce animal protein. Fermented food like curds also helps in maintaining a healthy digestive system and brain.
- Get adequate sleep – research proves that 7 to 9 hours of sleep a night, helps prevent stress and improves mood.
- Regular exercise, about 30 minutes a day, 3 to 5 times a week reduces stress hormones and improves mood. Almost any kind of exercise is useful including walking. Yoga and pranayama have also been proven by science to help significantly reduce stress.
- Many studies now prove the remarkable power of meditation in reducing stress and improving mood, and organizations and individuals around the world are now turning to this ancient method to cultivate peace of mind. Research proves that even 10 to 15 minutes of a mindfulness meditation practice, that involves bringing the mind to the present moment, decreases stress hormones, reduces blood pressure and heart rate, and improves brain health.
Managing stress and improving mental health fosters a culture of hope, optimism, courage, initiative, generosity, and overall positivity.
About the Author: With a rare combination of two specialties – Psychiatry (American Board of Psychiatry and Neurology) and Internal Medicine (American Board of Internal Medicine) Dr Bhat is an American Board Certified psychiatrist. A board certified in Psychosomatic Medicine (ABPN subspecialty), he studied conditions at the interface of body and mind. Dr Bhat combines these qualifications with a deep study and understanding of eastern philosophy and healing practices, and has been called a pioneer of Integrative Medicine and holistic psychiatry in India.