5 Habits to reset stress

Resetting stress

Performance is a constant quest, one which most of us aim to improve, getting ahead in the ‘rat’ race of life. Whether it be going to the gym to gain a great physique or producing reports to present your ideas, performance is a key factor in all goals and dreams we have.

Recovery is necessary to perform, without efficient recovery, you simple deplete your reserves, leaving you demotivated and simply exhausted. In a performance based society we are often presented with the outcomes effort, the end result, the glory moments. Yet little emphasis is given toward how well we recover and rest.

Now recovery, does not mean doing nothing, on the contrary, recovery often requires greater intent to slow down.

Products or habit; becoming familiar on how to push through limiting subconscious ques can be useful in certain moments, however persistent and prolonged alteration of this mind-set only leads one into not knowing how to slow down….

Only through establishing habits, those which take discipline to not rush or ‘perform’ will enable you with recovery of an ironically high performance. Below are 5 core habits to include in your stress reset…

  1. Consume protein within the first hour of the day.

It is recommended to consume 20g of protein for every 50kg of body weight. E.g., If you weight 100kg, consume 40g and if you are 75kg consume 30g.

According to (Brooks, 1985) Meals stimulate gastric acid secretion in man and animals. The lowest pH of gastric content in man, however, occurs during the early morning hours. Protein meals are both effective buffers lowering the gastric pH immediately after ingestion and potent stimulants to acid secretion raising the pH as the meal is emptied. 

For Detoxification reasons early morning protein consumption in favourable as proteins are necessary to help carry toxins out of the body for digestions. Proteins also take longer to digest and will help stabilize your blood sugar and leave you satisfied between meals.

Proteins are broken down into their amino acid building blocks during digestion. An amino acid called tyrosine will increase the production of dopamine and epinephrine and norepinephrine. These neurotransmitters are known for their ability to increase levels of energy and alertness. No one just eats pure tyrosine but eating foods high in protein will give you a slight mental boost. High protein foods include fish, poultry, meat, and eggs. If you cannot eat those, try high protein foods that also contain significant amount of carbohydrates, such as legumes, cheese, milk, or tofu.

  • Switch off all electronics 90 minutes before bed.

EMF’s (Electromagnetic frequency’s) influence your endocrine system and therefore your sleep and everyday activities. The kind that we should be mostly concerned with are the ones being emitted from wireless devices such as cell phones, Wi-Fi routers, baby monitors, security systems, Alexa, Google home etc.  All these wireless communication devices we have in our world now are communicating via these extremely low frequency emissions. (Ruscio, 2019)

The problem is that our bodies absorb them. The pineal gland secretes melatonin and EMF emissions can cause cyclical secretions of melatonin and therefore disrupting your circadian rhythm and ultimately your sleep. The pituitary gland, along with the pineal gland, controls the body’s metabolism and physiology. Some of the hormones it produces include human growth hormone,(HGH or GH), thyroid-stimulating hormone (TSH), adrenocorticotrophin hormone (ATCH), follicle-stimulating hormone (FSH), luteinizing hormone (LH) and prolactin.

When any of these hormones are affected by a disruptor, it can have a trickle-down impact on growth and development. (DEBAUN, 2020)

Technology could also keep you distracted or stressed and therefore raised cortisol levels supressing melatonin and preventing you from getting the sleep you deserve.

By creating a “technology free “zone and time your brain will be able to secrete Melatonin again and circadian rhythm will not be disturbed.

  • Morning Motivation

Morning Motivation can be in the form of either text, video or audio so read your favourite motivational book, watch your favourite motivational YouTube video, or put on your favourite podcast. The way you start your morning is the way you live your day.

Our brain communicates with our bodies with neurons. Neurons use electrical impulses to communicate with each other, which is an extraordinarily complex process. Brain impulses (waves) move at different speeds and amplitudes depending on the task and state of awareness required by your body.

The beta brain waves are one of the four main brain waves (the other ones are alpha theta and delta brain waves). Our brain is always in a specific brain wave state. When we are awake and doing our job, study, solve math problems and so on, we are normally in the Beta brainwave state. (CVIJETIC, 2013) Beta brain waves mainly occur, when we are awake and doing a task that involves active thinking.

The benefits of beta waves include:

Concentration, Motivation, Enhancement of language and reading skills and Treatment for ADD.

When you first awake, your brain operates at around 10.5 waves per second. The range from eight to 12 Hz, or cycles per second, is the alpha stage. Alpha waves encourage Daydreaming, inability to focus, and being relaxed. Beta waves on the other hand, do the opposite, range from 12Hz- 40Hz and increases your awareness, concentration and primes your nervous system for the day. Morning motivation will not only change your mindset, but it will energize your day and literally start you on a high.

  • Minimum of 7500 Steps daily.

“There is but one disease and its name are congestion.” said Paracelsus in the 16th century.

Movement – especially when it is loaded, whole body, and variable in rhythm – is a congestion-buster.

A simple movement like walking could have the greatest impact on your health. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who have not exercised in a long time. (BetterHealth, 2020)

Although 10 000 is recommended 7500 is the minimum amount of daily that prove to beneficial to health. A study published in JAMA Internal Medicine (I-Min Lee, Eric J. Shiroma, Masamitsu Kamada, & al, 2019) has found that for older women, there is no benefit, in terms of mortality, in taking more than about 7,500 steps per day. And even 4,400 steps a day may significantly reduce your chances of an earlier death.

Even though 7,500 is the minimum, there is no harm in doing more. Even though the study was done on women the same is recommended for men and we as humans need to take full advantage of our ability to walk as much as we can, while we still can.

  • 1 Cup of tulsi tea every day:

Tulsi has also been shown to counter metabolic stress through regulation of blood glucose levels, blood pressure and lipid levels, and psychological stress through positive effects on memory and cognitive function and through its anxiolytic and anti-depressant properties. (Cohen, 2014)

Possibly its most unique quality is its ability to work on both the sympathetic & parasympathetic (Autonomic) nervous system. Therefore, Tulsi can be used both for stimulating focus in the mind or for relaxation, according to how it is taken.

Tulsi also influences cytokines. Cytokines are small proteins that are crucial in controlling the growth and activity of other immune system cells and blood cells. When released, they signal the immune system to do its job. Cytokines affect the growth of all blood cells and other cells that help the body’s immune and inflammation responses. However, too many cytokines can be bad for your health causing a “cytokine storm” as a response to a bacterial or viral infection.

Tulsi enhances cytokine signalling in your body and therefore improves your immune system but does not cause a potential of a cytokine storm.

Some sources which will enable 20gr of protein intake within the first hour of the day:

Sources of 20g protein:

  1. One egg contains about 6g Protein. By cracking open three of these bad boys, you will get 18g of protein.
  2. Protein Shakes- Your average good quality protein shake will have 20g of protein.
  3. Chicken Breast- 85 grams of chicken will give you about 27g grams of protein.
  4. Tuna- One can (85g) contains about 27g protein.
  5. Shrimps is high in protein – 85g shrimp contain about 12g protein.
  6. One fillet (87 grams) of tilapia can pack up to 23 grams of protein.
  7. Cod- Three ounces (85 grams) have 16 grams of protein. 106g = 20g protein
  8. Beef- One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories.
  9. Salmon – Per 100g of salmon you can get 25g protein.
  10. Sardines- Per 100g Sardines
  11. Lamb- Per 100g Lamb – 20g protein
  12. Jerky/Biltong – About 80g contains 20g protein.
  13. Pinto Beans- 1 Full cup contains about 20g protein.
  14. Turkey Breast – 85 grams contains about 26g,
  15. Cottage Cheese – One cup (226 grams) of low-fat cottage cheese with 1% fat contains 28 grams of protein.
  16. Lentils: One cup (198 grams) of boiled lentils contains 18 grams
  17. Pumpkin seeds: One ounce (28 grams) has 9 grams of protein. So, 62 grams of pumpkin seeds will give you 20g protein.
  18. Pork – 85g equals about 22g protein.
  19. Greek Yogurt- 1 Cup = about 20g protein
  20. Cottage Cheese – 22g Protein per 200g serving.

Vegan 20g protein sources:

  1. Pumpkin seeds: One ounce (28 grams) has 9 grams of protein. So, 62 grams of pumpkin seeds will give you 20g protein.
  2. Vegan Protein Shakes- Your average good quality protein shake will have 20g of protein.
  3. Pistachios – 100g pistachios equal 20g protein
  4. Pinto Beans- 1 Full cup contains about 20g protein.
  5. Tempeh – 100g of Tempeh = 20g protein
  6. Lentils: One cup (198 grams) of boiled lentils contains 18 grams
  7. Almonds – about 100g of almonds equals 20g protein.
  8. Soy Nuts – 54 grams = 22g Protein
  9. Tofu – 15g of protein per 100g of tofu. So, 133 grams tofu equals 20g protein.
  10. Edamame – 22 Grams protein per 200gram
  11. Soybeans – 17g of protein per 100gram
  12. Soy milk is 3g of protein per 100ml therefore 670ml equals 20g protein.
  13. Chickpeas (Hummus) – 9g protein per 100g.
  14. Black beans – 9g protein per 100g.
  15. Hemps seeds – 25g protein per 100g
  16. Chia Seeds – 16grams protein per 100g
  17. Flaxseed – 16grams protein per 100g
  18. Seitan – 25g equals to 20 grams of protein.
  19. TVP (Textured vegetable protein) – Half a cup equals 23g protein.
  20. Vegan Protein bars.
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