Stress-Proof Your Life

We, of course, give you an A for the effort you are putting into completing this challenge, but you need to give yourself lots of foods that are rich in vitamin C.  Vitamin C is an antioxidant that helps fight cell damage that can result from being under pressure and may even help prevent the stress hormone cortisol from spiking after a stressful event. So your first step is super easy: add a vitamin C-rich food to every meal.  

How to get your Cs

• Breakfast – Grab an orange, kiwi, or a tupperware of mango slices (Buy one on the weekend and slice it up on Sunday).
• Lunch – Add red, orange, or yellow peppers from the salad bar or the crisper drawer to your plate. Or, toss a baggie-ful in your purse before heading out in the morning.
• Dinner – Pop a sweet potato in the microwave, slap on a tiny pad of heart-healthy spread and scoop the sweet flesh straight from the skin.

Extra credit: Try some recipes with rosemary. As an ingredient, it can help reduce inflammation, and chopping it releases the oil and aroma, which can help alleviate anxiety.

Yes, we’re talking about exercise. But we’re not talking about burning fat or dropping 7 pounds in a week. We’re talking about the kind of movement that makes you feel better immediately. We know it can be hard to get off the couch or get out the door to the gym, but after you’ve done it, don’t you feel so much better?

Research shows that exercise can increase self-confidence, lower symptoms associated with mild depression and anxiety, and release stress-relieving chemicals called endorphins (the happy guys responsible for runners’ high) making us feel calmer. But we don’t need scientists to tell us that we feel good when we get going. (Plus, focusing on moving your body is a great way to stop thinking about all the stuff that’s stressing you out.)You can add any kind of exercise you like, but before you get overwhelmed with the idea of starting a new regime. Try this:

Go for a 10-minute walk, climb 10 stairs, or do 10 jumping jacks every day. The goal is to add 10,000 steps to your day (you can also buy a pedometer to make sure you meet your mark). If you’re feeling more ambitious, try the Dr. Oz 20-Minute workout. If you have less time, try Dr. Oz’s ritual morning workout, which can be completed in just 7 minutes.

There are no excuses and no reasons not to do it. In 10 minutes, you will feel better. In fact, why not do it right now? We’ll wait.

That's it. Once a day, take a multivitamin. Just as oil helps a car engine run smoothly, essential vitamins and nutrients fight the wear and tear everyday life exerts on your body.

Look for a multivitamin that includes

A, C, E, and the B complex vitamins (which can help alleviate stress and anxiety)

Click here to learn more about the essential vitamins every woman should be taking.

Besides your daily dose of vitamin C, there are plenty of other nutrients that, as part of a regular diet, will help you lower stress, feel calmer, and maintain energy. And guess what? They all taste really good. So, go ahead, treat yourself to:

A few creamy bites of guacamole Avocados are loaded with B vitamins, which stress quickly depletes and which your body needs in order to maintain healthy nerves and brain cells. Or try getting your avocado fix with this Brazilian-inspired shake.

A palmful of mixed nuts Walnuts help replace those stress-depleted B vitamins, Brazil nuts hop you up on zinc (which is also drained by high anxiety), almonds boost your E (which helps fight cellular damage linked to chronic stress), and pistachios can soften the impact stress hormones have on the body.

A plate of roasted asparagus Each tender stalk is a source of folic acid, a natural mood lightener. Dip the spears in fat-free yogurt or sour cream for a hit of calcium with each bite.

A spinach salad These leafy greens are packed with magnesium, which helps regulate your body’s level of cortisol, which tends to get depleted when we’re under pressure.

A bowl of whole-wheat pasta All carbohydrates prompt the brain to make more serotonin, which is a feel-good chemical. Other healthy options include whole-grain breakfast cereals, breads, and oatmeal. Complex carbs also help you feel balanced by stabilizing blood sugar levels.

Good-for-you fish Omega-3 fatty acids, found in fish such as salmon and trout, can protect your heart from surges in stress hormones. Aim to eat 4 ounces of fatty fish at least 3 times a week.

A cup of warm milk Your mother knew what she was doing. Milk (skim, please!) is the perfect bedtime stress buster.

Step 1. Put a few drops of lavender oil in the bath.
Step 2. Step in.

This part of the plan is pure pleasure and accomplishes so much at once. Taking a bath gives you “me” time and forces you to stop doing anything productive and just relax, while lavender oil helps boost brain levels of the feel-good chemicals dopamine and serotonin. Bring a book to inspire you to soak for longer.

Sure, a gift certificate to a spa would go a long way to lowering your stress, but that's a budget buster (and who needs that added stress?). So, call your spouse into the room, ask him to read this and give you the gift of 5-minute relaxation.

• Ear massage The ear's outer rims contain acupressure points that help release the muscles of the face and the body. Start by applying light pressure to the earlobes using the thumb and index finger. Then, rub as you move up the outer rim of the ear to the top. Apply gentle pressure and then work back down for a total of 1-2 minutes.

• Forehead rub In between your eyebrows is an acupressure point connected to your pineal gland, which is responsible for the production of melatonin. Start by placing gentle pressure right between the eyebrows, then move toward the middle of the brow, pulling the fingers along the eyebrows. Repeat for 2-3 minutes.

It’s a vicious cycle: Stress destroys your sleep patterns, and a lack of sleep leads to more stress. So getting good sleep consistently is one of the most important things you can do to feel calmer. Try practicing good sleep hygiene:

• Keep a consistent bedtime and waking time (even on the weekends)
• Take the television out of the bedroom
• Save your bed for sleep (don’t work or write your to-do lists in it)
• Don’t drink caffeine or alcohol in the evening
• If you can, reserve the last hour of the day for relaxing activities

If you’re still having trouble sleeping, take the Sleep Health Assessment like the one found here to find out what's preventing you from getting a good night's sleep. 

Social support is one of the biggest contributors to being healthy. The quality of your relationships influences the number of immune cells you have, and therefore affects your body’s ability to resist disease and cancer. Plus, your friends help you laugh, cry, and even get things done. The more you have, the better, as far as we’re concerned. So, get off the computer, call a friend and tell her that, with a little help from Dr. Oz, you’re reducing the stress in your life.  Once she hears that there’s food, baths and massages involved, we’re pretty sure she’ll join you.