30 May 2024


Living loving learning

Keep stress at bay

4 min read
Don't let stress rule your life. Breathe, relax, and smile.
breathe relax smile photo taken from http://williamsonsource.com/

Stress is a normal part of life. Experiencing bouts of stress every now and then may not be all that bad but keep in mind that too much stress can badly affect your body and cause serious health problems.

Dr. Nicky Montoya

“Experiencing stress is normal. Sometimes, it may even help you perform under pressure and incite you to react to dangerous situations.

However, increased levels of stress can lead to numerous health consequences like heart disease and depression, which is why it’s important to know how to manage it properly,” says MediCard president Dr. Nicky Montoya.

Here are some ways to deal with stress:

Identify stress triggers.

stressIt is essential that you identify the sources of your stress so you can begin to treat it effectively. By recognizing the problems, habits and behavior that cause stress, it will be easier for you to handle them, thus lowering your level of stress.

Eat a balanced diet.

balanced dietOftentimes, when people experience stress, they tend to immediately find comfort in eating sugary and fatty food like chips and sweets. However, consuming these will just make you lethargic, which may make you less motivated to deal with stress. On the other hand, low-fat, high-fiber and low-glycemic index food and plenty of fruits and vegetables help reduce stress as these types of food increase the body hormones that naturally fight it.

Get enough sleep.

sleepLack of sleep is a significant cause of stress. Sleeping is another stress buster because it allows the body to recharge and recover from the day’s stressful events. Dr. Montoya recommends that it is best to get 6-8 hours of sleep daily.


exerciseTo combat stress, you need to work out consistently. Exercise not only keeps stressors at bay, but also improves your mood and increases your endorphins which may help relieve pain and trigger a positive disposition. In addition to going to the gym, you can try dancing, jogging or taking a short walk near your home or office. 

In the last few years a rising trend in physical fitness is yoga.  Yoga practitioners will tell you of its mental, emotional, and physical health benefits, and very high on the list is how practicing yoga is very good in reducing stress.

I recently read an article on JenReviews.com where the author writes about the 18 amazing benefits of yoga according to science that I found fascinating and informative.  Check it out for yourself to know a little bit more about this meditative exercise.

Get a massage.

massageA massage not only relaxes your body, but it may also shift your thoughts away from the things that cause stress. According to research, a massage can help release endorphins, lower your heart rate and blood pressure as well as relax tight and painful muscles.

Communicate with someone.

friends talkingOne of the best ways to handle stress is talking the situation through with someone. Opening up about your stress to a friend or loved one — even for a minute — can significantly improve your mood.

Take deep breaths.

deep breathRelaxing and taking deep breaths have been proven to effectively fight off stress. Dr. Montoya suggests taking 15 minutes every day to sit and practice relaxation techniques, deep breathing or yoga.

Surya Fitness & Yoga, located at MediCard Lifestyle Center in Makati City, offers a revitalizing retreat for people seeking relaxation of the body, mind and spirit. They provide hatha, vinyasa, ashtanga and basic yoga classes.


MediCard also has 14 free-standing clinics located in key cities nationwide that offer consultations. Visit a MediCard clinic near you or check out their website at www.medicardphils.com for more information.


Note:  Slight modificatios have been made to this article on 03 Janury 2018.

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