How to reduce stress: simple ways to help you relax

Sipping cocoa when you feel frazzled at work could prevent stress-induced cardiovascular changes and protect your heart.

Sipping cocoa when you feel frazzled at work could prevent stress-induced cardiovascular changes and protect your heart. Picture: istock

1. Have a mug of cocoa

Sipping a mug of cocoa when you feel frazzled at work could prevent stress-induced cardiovascular changes and protect your heart, according to researchers at the University of Birmingham. Reporting in the journal Nutrients, Dr Catarina Rendeiro, a nutritional scientist at Birmingham’s School of Sport, Exercise and Rehabilitation Sciences, found that “drinking flavanol-rich cocoa can be an effective dietary strategy to reduce temporary impairments in blood vessel function following mental stress and also improve blood flow during stressful episodes.”

She suggests adding other foods rich in flavonoids to your diet - apples, black grapes, blackberries, cherries, raspberries, pears and green tea can all combat the effects of stress.

2. Eat six portions of fruit and veg a day

People who eat at least 470g of fruit and vegetables - or six portions - daily have 10 per cent lower stress levels than those who consume half that amount, according to a recent study of the link between diet and stress levels of more than 8,600 Australians aged between 25 and 91.

People who eat at least 470g of fruit and vegetables daily have 10 per cent lower stress levels. Picture: istock

The lead researcher, Simone Radavelli-Bagatini from Edith Cowan University’s Institute for Nutrition Research, says others have documented the positive effect of fruit and vegetables on mood and that it is probably down to their effects on oxidative stress in the body. “Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental wellbeing,” she says.

3. Practise the lion’s breath

Mental stress can affect breathing. It follows that learning to control your breath will prevent anxiety levels from spiralling, says Richard Evans, an educational adviser who runs courses on how to alleviate stress when studying. He suggests daily repetitions of the lion’s breath, a technique that stretches the muscles in your face, to relieve stress.

Sit comfortably and press your palms against your knees, fingers spread wide. Inhale deeply through your nose and open your eyes wide. As you do this, open your mouth wide and bring the tip of your tongue towards your chin. Exhale out making a long “ha” sound. Repeat two or three times.

The Times