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Home » Long Term Weight Loss » How to Feed Your Brain to Combat Stress – Entrepreneur

The right diet can fuel your success and happiness.

December24, 20196 min read

Opinions expressed by Entrepreneur contributors are their own.

Theres a very strong relationship between stress and our physical body. Muscle tension, for example,is a type of reflex reaction to stress. Its the bodys way of shielding itself from danger. It might feel like a nagging or gripping pain in the back of your neck or lower back as you type at your computer. Headaches are a close cousin. The relationship is so strong that it has its own term: stress headaches (also called tension headaches). Stress even causes digestive problems. It alters the concentration of stomach acid, which can lead to bloating, cramps, diarrhea, constipation, irritable bowel syndromeand even peptic ulcers. Plus,stress upsets insulin production in the body, which can lead to diabetes and can cause strokes and heart attacks.Healthy diets have been shown to prevent all these harmful physical effects and even reverse the aging process. Your life is short. Your diet is an easy way to take control and maximize your wellbeing.

Having a healthy diet will make you a more effective leader. You owe it to yourself to fuel your brain and brodyproperly, sohere are four steps to create a successful diet plan.

Related: 5 Eating Habits That Rewire Your Brain for Success

Its important to start the day off right. You should make a habit of eating breakfast. Skipping breakfast may make it difficult to maintain stable blood-sugar levels. It matters what you put into your body. Try to choose high-fiber foods such as high-fiber cereals, steel-cut oatmeal, whole grain bread and fresh fruit. Fiber-rich foods digest slowly and keep you feeling full. They also jumpstart your metabolism and stabilize your blood-sugar levels. This will allow you to stay focused and reduce your anxiety and stress levels. As a leader, breakfast really can be the most important meal of the day, but it doesnt end there. You should constantly fuel your body and mind. Intermittent fasting for sugar control and weight loss can negatively affect your mind and relationships with your team. When you value the close connection between your stomach and your mind, you make the most of each day. The gift of life is short and fleeting.

Certain foods are toxic to your brain. You should try to steer clear of refined sugar. Try to avoid foods containing high levels of white sugar and high-fructose corn syrup. And you shouldnt put these foods in front of your team, either. You want to set them up for success. Diets low in sugar have been shown to increase brain-derived neurotrophic factor (BDNF), a peptide responsible for the creation of new neurons. BDNF causes neurons to connect and combine and plays a critical role in neuroplasticity. Try to avoid stocking your breakroom or vending machines with products that are high in sugar and make for poor food choices. Also try to avoid foods with a high glycemic index like pastries, soft drinks and fast foods. Instead, try to go forfruits, honeyor maple syrup. Or better, yet go for a natural protein such as soy or seitan that will help to build muscle. Refined sugars will give you a quick boost of energy, but theyll quickly send your blood sugar on a roller coaster --and not an enjoyable one. When your blood sugar drops, your adrenal glands release stress hormones like cortisol. Your performance as a leader will suffer. Youll be more irate in conversations, your relationships will suffer, and you wont be able to make the right decisions that your team trusts you to make.

Omega-3 fatty acids are a gift to any leader. You deserve to include them in your diet. Nuts and seeds, including flaxseeds, chia seeds and walnuts, are your friends and partners.Nuts are known to be heart-protective and contain many antioxidants. Walnuts are especially health-promoting and are a rich source of omega-3 fatty acids, which can lower heart disease risk and reduce total cholesterol and LDL (aka bad cholesterol). Ultimately,omega-3s help to stabilize your adrenal hormones and prevent them from rising too high, especially when youre stressed. They are a powerful antidote against stress.

Its natural to crave caffeinated foods such as coffee, tea, soft drinksand chocolate, but its important to recognize that these foods can harm your overall well-being. Caffeine stimulates the production of cortisol, your bodys primary stress hormone and causes anxiety. Its okayto have the occasional cup of Joe, but try to avoid caffeinenear bedtime, as it may cause insomnia. You should also think about when and if to consume alcohol. Alcohol is a depressant and a sedative and alters the neurotransmitters in your brain. It may be tempting to grab a couple of beers or glasses of wine after a hard day, but try not to do this in excess, as your performance as a leader might take a nosedive. When youre stressed, youre more likely to give in to urges and impulses. Youre more likely to resort to using drugs or alcohol as a coping mechanism. Unfortunately, the effects can result in long-term harm and addiction. Its best to avoid these temptations when youre experiencing high levels of stress.

Related: Quick Healthy-Eating Tips for Entrepreneurs

Your eating habits and stress levels go hand-in-hand. When youre stressed, its natural to want to reach for comfort foods like desserts, fast foodand alcohol, but these foods can be addictive and might trigger a downward spiral. By fueling your body for success, youll reduce your stress, improve your productivityand strengthen your relationship with your team, souse these four steps to create a high-performance diet plan.

This is only a jumping off point. There are a lot of additional ways to create a stress-quelling diet.Mybook, Stress-Less Leadership,helps you with diet as you wave away stress using your fourth finger, your physical finger.For a deeper approach, check outmy stressworkshops. And most importantly, take good care of yourself.

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How to Feed Your Brain to Combat Stress - Entrepreneur

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Home » Long Term Weight Loss » How to Feed Your Brain to Combat Stress – Entrepreneur