According to a Bloomberg Business survey conducted last year, South Africa is the second most stressed country in the world.
That was even before the global pandemic hit us in March. Themba Ndlovu, Clere For Men Active brand manager said while stress is a normal part of life and your body’s natural reaction to change, it does however become negative when you’re faced with continuous challenges with no relief or respite between stressful events. Known as chronic stress, this can have a damaging effect on our health; it saps the body of all its energy, speeds up the ageing process and may increase your susceptibility to many chronic illnesses.
In an increasingly stressed world – the past three months are a case in point. External factors aren’t likely to change, but our outlook on the situation and the way we react are still within our control. We know that our mental health plays a direct role in our physical well-being, that’s why when we look good it’s hard not to feel good too.
Ndlovu shared some useful tips to help replenish your physical and mental energy during this stressful time:
- Get support – Stress and anxiety consume huge amounts of energy. Talking to a friend or family member, even if it’s just on the phone, or seeking help from a professional can reduce stress. Relaxation therapies like meditation are also effective stress-reducing tools.
- Lighten your load – One of the main culprits for exhaustion is overwork, this includes professional and family obligations. Start by streamlining your list of must-do activities. Prioritise in terms of the most important tasks and put those that are less important lower down on your list. Also, consider asking for help at work, if necessary.
- Exercise – A good sweat session almost always guarantees you’ll sleep like a log. Exercise also provides your cells with more energy to burn and circulate oxygen and causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energised. A fast-paced walk is a good start.
- Don’t sleep too much – If you think you may be sleep-deprived, you should actually sleep less. While this may sound strange, determining how much sleep you really need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep long-term. The first night, go to bed later than normal and get just four hours of sleep. If you feel you slept well during that four-hour period, add another 15 to 30 minutes of sleep the next night. As long as you’re sleeping soundly the whole time you’re in bed, slowly keep adding sleep onto successive nights. Avoid napping during the day.
- Eat for energy – It’s better to eat small meals and snacks every few hours than three large meals a day. By doing this you can reduce your perception of being tired because your brain needs a steady supply of nutrients. Eating foods with a low glycaemic index that release glucose gradually into the bloodstream may help you avoid that afternoon energy slump that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycaemic index include whole grains, high-fibre vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycaemic indexes. Proteins and fats have glycaemic indexes that are close to zero.
- Use caffeine to your advantage – Caffeine does increase alertness, so enjoying a cuppa can help sharpen your mind. However, to get the energising effects of caffeine, you must consume it sensibly. It can cause insomnia, especially when consumed in large amounts or after 2pm.
- Drink water – Water is the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities. If your body is short of fluids, one of the first signs is fatigue.
