In today's world, stress is one of the major factors of many diseases for college students. Stress affects sleep, diet, and relationships. For decades, the stress on college-going students has been ignored.
This ignorance has failed to solve college-going students' problems; instead, the lack of problem-solving has increased student life difficulty. Now more than ever, students are often faced with sadness, depression, anxiety, stress, loneliness, and some are even bullied.
Today we will look at how students can release and be relieved of stress through healthy practices while going to college.
What Is A Healthy Diet?
Diet is one of the most important aspects of life. A good diet can reduce a lot of stress.
For example, cookies and potato chips are not healthy foods to regularly eat or snack on.
According to Ali Miller, RD, CDCES, an integrative dietitian and the author of The Anti-Anxiety Diet, refined carbs such as heavily processed foods spike blood sugar and then cause it to crash, increasing stress and anxiety. Therefore, college students should eat healthy foods — including healthy fats such as avocados, olive oil, salads, and nuts, including pistachios, walnuts, pecans, and cashews.
These types of foods have the opposite effect, which creates a favorable brain hormone that signals receptors that support mood regulation, sleep, satiety, and balanced energy. Additionally, Ali Miller, RD, CDCES, says we need to understand the basics of how diet impacts stress through hormones.
When stress occurs, the body releases the hormones known as insulin, cortisol, and ghrelin, causing hunger and cravings for unhealthy foods. If stressful events continue, these hormones will remain elevated, generating levels of a different hormone known as leptin, an agent that alerts your body to feel full when it's full. These hormonal changes can cause leptin resistance.
What Types of Food Should a College Student Eat?
During stressful conditions, a college student should avoid eating as much in general. The body is a machine; therefore, it should only be fed during hours of daylight. It is recommended to eat your largest meals in the morning and afternoon; food should not be consumed 4 hours before bedtime.
College students only have access to vending machines, outside food delivery services, and their in-house cafeterias with various foods that may or may not be healthy. Fatty, fried fat foods should be avoided and replaced by healthier vegan options consisting of vegetables and fruits. There are healthier types of foods to consume that may take some prep-time or consideration.
Options such as salads, quinoa, tofu, bean stews, and soups are healthy and wholesome options. If healthy foods are not available a student should simply request for healthier foods options through executive management at their school. Otherwise, students can gather signatures from fellow peers or conduct surveys proving and warranting the reasoning for wanting healthier options.
Another healthy option for college students is the utilization of an Instant Pot device to cook meal options such as rice, quinoa, and beans. If a student cannot have an Instant Pot in their room or a nearby designated kitchen, another option can be to have one at a nearby friends or family member’s house.
The college campus kitchen may make considerations if asked or petitioned. There are school campuses that allow students to have use of Instant Pot that can be shared among other students for healthier food choices that can last for 4-5 days as healthy leftovers.
Also, avoid drinking tap water or bottled water that is not labeled RO (Reverse Osmosis). Water can surprisingly be unhealthy if not consumed in the cleanest way possible.
Coffee is a natural remedy that offers liver protection agents. This energy form of drink is often consumed by students; however, it is best to sip coffee no later than 5-7 hours before bedtime.
Students should prefer foods that offer a warm and soothing effect that can help in reducing stress. Spices added to foods, and herbal teas are incredibly stress-relieving. Some students carry a bottled spice blend around to add into their cafeteria prepared foods.
A study published in March 2013 in the Journal of Psychopharmacology suggests Chamomile tea may reduce anxiety by helping rewire the body's stress response. Also, Chamomile may help to increase the production of the feel-good hormones serotonin and dopamine.
Essential oils are incredibly healing if not allergic. Always ensure to use an oil diffuser for airborne smell or carrier oils if using oils physically on the body.
Desserts are not a good option when a person is stressed; however, cacao and dark chocolate options are suitable exceptions for any college student. Cacao has various antioxidants called flavanols, offering decreased heart disease risk, improved digestion, and reduced stress boosting mental and physical health.
Studies have found that eating cacao may lower the risk of type 2 diabetes. Secondly, dark chocolate helps reducing stress through chemical and emotional effects.
While we do not recommend the keto diet, the right amount of carbs can also help reduce stress as carbohydrate releases hormone serotonin. Carbs can act as a mood booster by reducing stress.
Can Health and Exercise Reduce Stress for College Students?
In today's world, we face technology-rich products that aid our everyday lives, from communications to traveling and assignment needs. Technology is beneficial because it reduces physical work drastically, but on the other hand, it increases the mental pressure as a whole on an individual.
There are common eye strain issues, which may warrant a blue screen for your computer and cellphone. We recommend using dark mode wherever you can use the setting on your devices and social media platforms for less eye strain.
Every one to two hours, a student should take a break from the computer to allow the eyes to rest. Students should rest for at least fifteen minutes to allow their eyes to readjust.
Physical activity is also just as important. Students will want to take a walk 1-2 times daily or hit up the gym for at least 20-25 minutes of physical activity every day.
When you are ready to shut the lights off, we recommend turning your cellphone off entirely and charging it as far away as you can from where you sleep.
Physical-related imbalances create anxiety in an individual, which leads to stress. Exercises can solve this problem by balancing physical workout and mental workout, reducing anxiety, eliminating stress, and tension.
Aerobics is one of the best exercises that can reduce bodily stress. Aerobics is a high-energy activity that increases the heartbeat. Therefore, the body releases endorphins reducing anxiety and stress.
Yoga is also one of the best exercises which can reduce stress. Yoga involves breathing which simply relaxes the heartbeats relaxing the whole body.
Tai Chi –
Tai Chi is an exercise which originated in China. It is like Yoga which involves subtle body movements and deep breathing. Tai Chi involves movements like martial arts, but the end goal is not self-defense but body relaxation to reduce stress.
Kickboxing involves controlled punching and kicking in the discipline. Kickboxing is also a great way to work out frustration to reduce stress, and feel relaxed.
What is Spirituality and Does Meditation Work?
Spirituality is a western term for the Sanskrit word "Adhyatma," which stands for the soul (Atma) realizing its’ true nature (Adhi) beyond life. The Vedantic Philosophy, which is one of the important principles of Spirituality, explains the non-duality of the Universe (Advaita).
Krishna’s Karma philosophy, based on the Vedanta, helps us to take control of our actions and detach ourselves from the fruits of our actions. This relieves us from all anxiety, as we are free from any expectations for the consequences of our actions.
Is it not a liberation to focus on our actions (Karma) and leave the consequences to this game called life? Only the expectation of good results leads us to stress and anxiety. Through self-introspection, we can achieve a stress-free life by just doing our actions and not waiting for the results.
The practice of meditation guides us to differentiate reality from illusion and attain eternal happiness. Various gurus like Shiva, Buddha, Mahaveer, and Krishna have given us meditation techniques.
How Do College Students Follow These Meditation Techniques?
Shiva has bestowed 102 techniques to his better half Parvati Devi, which are explained in the Indian Scripture Vigyan Bhairav Tantra. We cannot put the entire set of techniques into use but master one technique. The very first technique of Shiva is similar to the Vipassana technique of Buddha. The technique is simple yet powerful to focus on our breathing.
We need to breathe in deeply, hold for a while and then breathe out deeply. We can continue this cycle for a few minutes every day. While the breathing in phase is considered as our rebirth, breathing out is death. By holding the breath inside for a while, it is realizing the Adhyatma, which is beyond life.
We are advised to stay consistent in our practice to realize our soul’s purpose and our infinite potential. One can approach Gurus like Sadhguru, Mahatria, and Aacharya Prashant who will guide us in the path of meditation and knowing yourself.
How is Yoga Related to Spirituality?
Here in the United States, Yoga is considered a physical training exercise; however, if we talk about Yoga's meaning, it refers to the unification of the soul and universe. Yoga originated in India thousands of years ago to Detoxify the body and prepare for higher meditative practices.
For example, in Bhujangasana, an individual will focus on their spinal cord while inhaling and exhaling. This simple process improves the body's flexibility and cleanses the windpipe so one can go for higher meditative practices.
How to Ditch the Prescription Medications for Healthier Options
Prescription medications are excellent for when needed, especially antibiotics. However, overuse of these types of medications can cause addiction and bodily resistance.
Also, several studies and our in-house personal experiences have found that substances used to treat ADHD and anxiety can actually progress advanced addiction and smoking among teens and adults.
Our motto is to pop a gummy instead of a pill so you can be your healthiest and live longer!
Is Hemp Oil a Good Option for Stress Relief?
Firstly let's understand hemp oil's content and nutrition value. Three tablespoons equal one serving of hemp seeds. Also, you'll find the following in Hemp Seeds:
- Calories: 170
- Calories from Fat: 108
- Total Fat: 12 grams
- Saturated Fat: 1 gram
- Trans Fat: 0 grams
- Cholesterol: 0 grams
- Sodium: 0 grams
- Total Carbohydrates: 5 grams
- Sugars: 1 gram
- Protein: 10 grams
Hemp seeds also contain essential minerals and hemp nutrients such as:
- Vitamin C
- Omega-3 fatty Acids
- Gamma-Linolenic Acid
- B Vitamins
Almost all these nutrients provide the necessary body minerals and also contribute to overall health. Hemp seeds contain a significant amount of iron, consisting of 20 % of your recommended daily diet. This helps prevent iron deficiency or anemia. Hemp seeds are nutritious and good for your health. Hemp seeds are especially beneficial for the heart and brain.
A study in the Journal Nutrition and Metabolism says that the nutrient profile of hemp seeds may positively affect various health issues, such as combatting high blood pressure, atherosclerosis, and increased cholesterol levels.
A 2014 review concludes that an increase of one of the fatty acids in hemp oil, known as alpha-linolenic acid, may reduce the risk of cardiovascular disease.
Brain Health –
The fatty acid content of hemp seed oil is good for the brain because it requires plenty of healthful fats to operate properly. Hemp seed oil is also rich in compounds that may help protect the brain.
A recent study in mice found that hemp seed extract containing these active compounds can help protect the brain against inflammation. The study authors explain that hemp seed oil contains polyphenols, which may protect the brain.
There are other benefits of hemp oil and how it can help combat stress and anxiety. The impact of hemp oil on the brain and heart helps so much that it reduces stress and anxiety significantly.
In addition to hemp oil, there are techniques outlined below on how college students can manage stress.
How College Students Can Manage Stress
Get Enough Sleep –
Students in college generally avoid the regular sleep schedule for various reasons. Due to this, college students face many issues such as less productivity and body ache, headache, and sometimes fever.
A person should at least have 8 hours of sleep regularly to maintain their productivity level.
Sometimes even 8 hours of sleep is not enough; in that case, one should also try taking power naps to recharge and maintain their productivity level. When individuals try hard and fail to achieve their goal to obtain sleep, they are likely to suffer from anxiety issues and stress. To reduce stress, it is essential to find better ways to sleep and maintain healthy levels of productivity.
Visualization is one of the best techniques to alleviate stress. Through visualization, one cannot attach to the problem that is causing stress. It is essential to prepare and visualize ways to solve particular problems to reduce stress and anxiety.
Visualization involves closing the eyes and using mental imagery to accomplish a more relaxed state of mind. The action of visualization is similar to daydreaming; one will visualize positive outcomes through their imagination.
Listen to Music –
Music is the best medicine when a person is in pain or facing high levels of stress. Soothing music can help a person escape reality and achieve stress relief.
Music provides profound emotional effects on the body. Upbeat and fast-paced music can cause more alertness and concentration. The slower tempo and sad music can bring about a higher level of reflection. Also, slower music can quiet and relax the mind leading to tension-free muscles and a soothing feeling while releasing the stress.
Practicing Progressive Muscle Relaxation –
This is a technique that one can use before going to bed or when under heavy stress. The method is straightforward that simply involves tensing your muscles and then becoming relaxed.
Engaging in this type of practice for a week can allow a person to master progressive muscle relaxation to release stress and anxiety in seconds.
Get Organized –
College students reside in dorm rooms and with roommates, which can be messy and cause disorientation and stressful feelings. When our eyes see clutter and mess, our minds tend to see the same.
These cluttered environments can lead to a lot of wasted time, ultimately causing stress and anxiety. When college students face anxiety and stress, they will often experience low productivity.
Students must keep their physical spaces organized, especially their studying table and computer desk. Students should live and work in a peaceful place to concentrate on their studies without any disturbance and distraction. Reorganization and decreased room clutter will also help roommates be positive towards each other.
Positive Thinking and Affirmations –
Many of our thoughts are subconscious; therefore, it is essential to reduce negative thought patterns. Positive affirmations allow us to become more conscious of our thought patterns and feelings. This reduces the probability of allowing negative thought patterns to take form in the first place.
Increased Happiness –
Affirmations allow you to acknowledge the things that give you your happiness, which will enable you to surround yourself with the things you want and aspire in your life. Remember, what you think, say, or do either count for or against you per the universal laws.
What we think, say, or do, can manifest into physical form if we are not careful.
Keeping the Small Things in Perspective –
We often take for granted the small things. Using positive affirmations allows you to remember how important the little things are. For example, if you're healthy, you may not appreciate it, but using key phrases and affirmations such as "I am healthy" as an affirmation, you can focus on and appreciate it.
Obtain Better Cardiovascular Health –
Positive affirmations keep an individual in a positive mood. A recent study elaborates that optimism reduces the risk of heart attacks, strokes, and other cardiovascular events.
Examples of Positive Affirmations:
- I believe in, trust, and have confidence in myself.
- I eat well, exercise regularly, and get plenty of rest to enjoy good health.
- I learn from my mistakes, and I do my best not to repeat them.
- I know I can accomplish anything I set my mind to.
- I forgive myself for not being perfect because I know I'm human.
- I accept what I cannot change.
- I have control over my thoughts, feelings, and choices.
- I treat others with respect and appreciate their individuality.
Our Remedy for College Students and Stress = Vegan Hemp Gummies
There are many ways one can reduce their stress levels. Here at Assuaged, we advocate for our students and Public Health. We are continually analyzing problems and finding solutions that will be best for you.
There is another way to reduce stress as a college student, which is also applicable and practical such as our Organic Vegan Gummies.
There are many benefits to our vegan gummies; however, one of the most important advantages is that our hemp oil gummies are rich in healthy ingredients and antioxidants to help suppress inflammation, reduce anxiety, and aids in a deep relaxing proper sleep. All of which are very important for a healthy lifestyle.
Our Organic Vegan Gummies give college students clarity, improves focus, and calms the mood.
We can conclude that there are various techniques to release stress and anxiety. However, the most important aspect is that if an individual is really willing to change their life, these techniques can be easily applicable and worth it.
If you are a college student suffering from fatigue, stress, or anxiety, try to choose one of the above techniques and our Organic Vegan Gummies so you can live a healthy and happier life.
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Different studies  help prove that Maca Root aids in more than just bodily curves and boosting your physical performance.
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