1, food against stress
1, Deep Sea Fish: Stress makes men suffer from hyperlipidemia and stroke at a younger age. Fatty acids in deep-sea fish can prevent blood coagulation, reduce vasoconstriction and triglyceride, which is especially beneficial to the heart and blood vessels.
2, high vitamin C food: the quality and quantity of sperm in men are declining after the age of 24, and vitamin C can rejuvenate the aging sperm. Vegetables and fruits with high vitamin C content include kiwi fruit, orange, broccoli and asparagus.
3, oysters: seafood can enhance sexual ability. Male semen contains a lot of zinc. When zinc is insufficient in the body, it will affect the quantity and quality of sperm. A small oyster is almost equal to the daily demand of zinc (15 mg). In addition, oysters are rich in glycogen and taurine, which can improve liver function, nourish and strengthen the body.
4, garlic: garlic has a strong bactericidal power, so it can eliminate bacteria invading the body. Eating more for men can improve physical fitness and keep fit. The phytochemicals contained in garlic are good for the heart. In order to give full play to its efficacy, it is best to chop or mash garlic and eat it without heating it for a long time.
5. Red wine: Antioxidant polyphenols from grape skins in red wine remain in the wine, which can reduce the risk of cardiovascular diseases. In addition, red wine can enhance the antioxidant effect to prevent arteriosclerosis, and also has a certain effect on dementia. But alcohol still has calories, and nutritionists suggest controlling it below 60 ml per day.
6, carrots: rich in potassium, has the effect of lowering blood pressure, rich in dietary fiber can also play a role in the whole intestine. In addition, carrots rich in carotene can also enhance human resistance, inhibit cell deterioration and prevent cancer.
The above six foods are effective in helping men resist stress, and male friends can relieve stress by eating the above foods. Of course, in addition to a reasonable diet, you can also try to relieve stress through exercise and rest.
2, the method of releasing pressure
1. Appreciating art helps to release stress.
Researchers from university of westminster, England, organized 28 people with heavy work pressure to enjoy artworks in the art gallery, which lasted about 40 minutes. Researchers judge people's stress state by measuring the concentration of cortisol hormone in saliva. The researchers found that compared with before the visit, the level of cortisol hormone in saliva of art visitors decreased by 32%. It usually takes about five hours to lower cortisol, which shows that appreciating art can release stress better.
Appreciating natural beauty helps to relieve stress.
Researchers at the University of Washington in the United States divided 90 volunteers into three groups. Group A enjoyed the natural beauty, group B watched TV, and group C looked at the white wall and measured their heart rate changes. The researchers found that natural beauty can make the heart rate of volunteers in group A drop faster than those in groups B and C; The heart rate of group C volunteers who looked at the white wall dropped faster than that of group B volunteers who watched TV. The longer the volunteers in group A watched the natural scenery, the lower their heart rate. The heart rate of volunteers in group B who watched TV did not change significantly. Appreciating natural scenery can effectively release psychological pressure. It is suggested that people with great psychological pressure often go out of their homes and throw themselves into the embrace of nature!
Listening to music helps to release stress.
Researchers at Kosice-SacaHospital in Slovakia arranged for newborn babies to listen to classical music. The researchers found that after listening to music, infants' stress decreased, their breathing became more stable and their emotions tended to be peaceful. Babies listening to music can reduce stress and be beneficial to their health.
Researchers from the University of Glasgow organized volunteers to take part in a research test. The researchers asked them to soak their hands in ice water. During the experiment, group A listened to music, group B did mental arithmetic and group C watched comedy. The researchers found that people in group A who listened to music endured cold water for the longest time, up to more than 5 minutes. Listening to music helps to relieve pain, relieve stress, divert attention and control emotions.
Researchers from Kaohsiung Medical University in Taiwan Province Province, China studied 236 pregnant women, and about 50% of them were arranged to listen to music for 30 minutes every day for two weeks. Music content is mainly classical music, natural recording or children's music. Researchers have found that listening to music can help relieve the tension, anxiety and depression of pregnant women. Music can relax nerves, trigger a good emotional response, release stress and be beneficial to health. It is suggested that listening to soothing or cheerful classical music can relieve stress.
Gratitude helps to release stress.
Researchers at the UniversityofCalifornia (Davis) pointed out that grateful people can take better care of themselves, live a healthier lifestyle, pay more attention to exercise and eat healthier; Gratitude has a positive effect, which can help people improve their immunity and reduce stress. Grateful people are often more optimistic, and an optimistic attitude helps to relieve stress.
Researchers from IHM Medical College in the United States conducted a five-year follow-up survey of 1550 people. Researchers have found that people who are grateful for people or things around them have stronger immunity, lower incidence of hypertension and healthier bodies. They said: Be grateful for the things or people you have, whether it is the room you live in, the food and clothing for three meals, or the achievements you have made. Gratitude or satisfaction can promote the secretion of oxytocin, which can relax your nerves and release stress; Gratitude can make people feel peaceful and optimistic, which is good for health. It is suggested to say thank you often to all kinds of things, which is helpful to relieve stress and is beneficial to physical and mental health.
5. Positive slogans help to relieve stress.
Researchers from Santiago Medical Center in Chile organized 30 veterans and 36 medical staff to participate in the study. Each volunteer chooses a slogan and says it to himself every day or silently. When he is stressed, he repeats it several times. The study lasted for five weeks. These slogans include: sprint, fearless, my god, relax, honey, I'm great, and so on.
The researchers found that almost every subject's stress was significantly reduced, and insomnia and anxiety were significantly improved.
6. Drinking tea helps to relieve stress.
Researchers from the University of London conducted a six-week study of 75 young men. These 75 people were divided into two groups. Group A drinks black tea, while Group B drinks imitation tea with the taste and color of black tea. At the same time, researchers will put pressure on these people and measure their heart rate, blood pressure and stress hormones.
The researchers found that when volunteers were stressed, the stress hormone level of each volunteer increased, but after 50 minutes, the stress hormone level of group A volunteers who drank black tea decreased by 47% on average, while that of group B volunteers who drank imitation tea only decreased by 27%, which indicated that black tea could release stress better.
Seventh, laughter and optimism help to relieve stress.
Researchers from the University of fMaryland in the United States organized 20 healthy adults to watch 15 to 30 minutes of sad and humorous movie clips respectively. Moviegoers should not drink alcohol, take drugs or exercise before the experiment, so as not to affect the experimental results. People who watch movies should have arterial blood flow tests before and after watching movies. The researchers found that 14 of the 20 volunteers had decreased blood flow in their arms when watching tragic movies. When watching comedy movies, 19 of 20 people had increased blood flow; When you laugh, the blood flow will increase by 22% on average; When people have mental stress, blood flow will decrease by 35%.
Laughter can make people feel happy, lower blood pressure, lower the stress hormone level in the body, exercise the diaphragm, relieve pain, accelerate wound healing, relax muscles, increase oxygen intake, promote blood circulation, exercise the heart, enhance immunity and promote physical health.
Researchers at Carnegie Mellon University in the United States conducted an experimental study on 334 healthy people. According to their attitudes and emotions, the researchers divided them into optimistic group and pessimistic group. Then, the researchers sprayed the cold virus into the nose of each volunteer and observed it in isolation for 5 days. The researchers found that the volunteers in the optimistic group were significantly stronger than those in the pessimistic group in their ability to fight colds. Compared with the person with the lowest optimism, the person with the highest optimism has a third more chance of catching a cold, which shows that optimism helps to enhance immunity; Optimists' judgment of cold conditions is obviously lower than the actual situation, while pessimists' judgment of cold conditions is generally higher than the actual situation; Optimists usually have a healthier lifestyle and significantly lower levels of stress hormones.
Researchers at the Medical Center of the UniversityofRochester in the United States conducted a follow-up survey on 28 16 15 years of adults who had no history of heart disease. The researchers asked respondents to estimate their probability of heart disease in the next five years. After 65,438+05 years, the researchers collected their actual incidence. Researchers have found that pessimistic men who think they may have heart disease are nearly three times more likely to die of heart disease than optimists.
Optimism can relieve stress, help endocrine to be normal and orderly, and reduce the incidence of heart disease; Pessimists are stressed, their endocrine may be disturbed, and their lifestyles are often unhealthy, which may easily lead to heart disease. Laughter and optimism can release stress. You can get in touch with some optimistic and humorous people, or watch some humorous novels and stories, or watch some comedy movies and comic sketches, which can relieve the pressure.
Eight, exercise helps to release stress.
Researchers at GeorgiaInstituteofTechnology in the United States pointed out that after 1 hour of exercise, people will produce cannabinoids, which is similar to the impact of smoking marijuana on the human body, but the cannabinoids produced by exercise will not endanger health, but can alleviate people's stress, relieve the pain caused by exercise and increase happiness. Exercise helps to release stress.
Researchers from the University of Florida in the United Kingdom conducted a study on 200 office workers. Participants can voluntarily choose whether to exercise and what kind of exercise to participate in. Participants exercise for 30 to 60 minutes every day. The researchers found that more than 60% of office workers said that exercise helps to improve mental state, enhance stress resistance and enhance tolerance. Researchers at the University of Leeds said: No matter what kind of exercise you take, as long as you exercise, you can reduce stress and enhance your tolerance for work, colleagues and yourself.
9. Ensuring adequate sleep helps to release stress.
Researchers at Duke University Medical Center surveyed 265,438+00 healthy men and women. The researchers found that women with poor sleep quality have greater psychological stress, higher insulin levels, more inflammation, higher probability of stroke and more prone to depressive symptoms than women with good sleep quality.
Researchers at the National Sleep Foundation (NSF) point out that people who lack sleep are more stressed, prone to dissatisfaction and anger, and more likely to overeat; The greater the stress, it may also lead to sleep disorders, and stress and sleep disorders may form a vicious circle.
10. Taking a deep breath to reduce desire and slow down the pace of life can effectively relieve stress.
Deep breathing to relieve stress can be said to be the most convenient way to keep fit, suitable for anyone, anytime and anywhere. Basic methods: sit or stand in a relaxed posture; Inhale slowly through your nose, silently count for 5 times, every second 1 time, feel the fresh air filling the abdominal cavity and chest cavity, bulge your stomach and open the chest cavity; Hold your breath, meditate for 5 times and feel the fresh air injected into your body; Exhale the old breath from the lungs slowly through the nose or mouth and meditate for 5 times; Repeat several times or a few minutes until you feel calm.
Modern people live very tired because of their high desire and great psychological pressure. Then, please reduce your desire, don't compare with others, simplify your life and be content. Meanwhile, please change your faster and faster pace of life. If your pace is too fast, please slow down, speak slowly, work slowly and live slowly. In this way, your stress will be effectively relieved.