Your 21-Day Plan to Bust Stress & Feel Your Best

Lifestyle  |  November 14, 2016
  • Day 1: Start the day with vitamin C
    1 / 21 Day 1: Start the day with vitamin C

    Vitamin C has been linked to modulating stress hormones, so grab a fresh fruit blend for breakfast. Fruits that are high in vitamin C include lemon, kiwi and berries.

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  • Day 2: Include dark green veggies in your meal
    2 / 21 Day 2: Include dark green veggies in your meal

    At lunch or dinner, add a cup of dark green vegetables of your choice – broccoli, spinach, kailan and the likes – to increase your magnesium intake. Low magnesium levels can lead to stress.

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  • Day 3: Do a lunchtime workout
    3 / 21 Day 3: Do a lunchtime workout

    Chase away the midweek stress by going for a 20-minute jog or brisk walk. Exercising helps your body release endorphins, which will make you feel happy.

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  • Day 4: Take more steps
    4 / 21 Day 4: Take more steps

    Moving more helps to reduce stress. And you don’t necessarily need to schedule a workout. Simply take a longer route to lunch (walking, of course!) and walk up the stairs instead of taking the lift.

    (Also read: 4 Reasons Why Walking is Great For Weight Loss)

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  • Day 5: Sign up for a stress-relieving activity
    5 / 21 Day 5: Sign up for a stress-relieving activity

    Find something that makes you feel good, and commit to the activity. It could be a yoga or meditation class, or even kickboxing. Doing so regularly will lower your stress level, and improve your ability to manage stress in the long run. More ways to destress here!

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  • Day 6: Remember to drink water
    6 / 21 Day 6: Remember to drink water

    When you’re swamped with work, it’s easy to forget about hydration. Take a swig of water every hour or every time you take a breather. When your body’s water content drops by as little as one to two per cent, you’ll feel tired, fatigued and be more susceptible to stress.

    (Also read: 7 Benefits of Drinking Water)

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  • Day 7: Tune out before bedtime
    7 / 21 Day 7: Tune out before bedtime

    At least an hour before you sleep, turn off your laptop, tablet or smartphone. Light beams from mobile devices interfere with the secretion of melatonin, which controls your sleep and wake cycles. So you may find it harder to fall asleep or get a sound sleep if your social media feed is the last thing you see before bed.

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  • Day 8: Eat phytonutrient-rich foods
    8 / 21 Day 8: Eat phytonutrient-rich foods

    Include phytonutrient-rich foods like green leafy vegetables, tomatoes, berries and dark chocolate in your meals to help keep your body functioning at its best. Keep this up every day!

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  • Day 9: Do resistance training
    9 / 21 Day 9: Do resistance training

    Build those muscles to help power your activities and give you energy! Squats, planks and lunges are some great resistance exercises, as they work major muscles in your body. An energetic yoga class is also ideal. Alternatively, try doing these stress-relieving yoga poses.

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  • Day 10: Get a vitamin B hit
    10 / 21 Day 10: Get a vitamin B hit

    The B vitamins support daily vitality by reducing fatigue and helping to turn food into energy. Try a bowl of oatmeal with nuts and seeds for a B vitamin boost.

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  • Day 11: Make a green smoothie
    11 / 21 Day 11: Make a green smoothie

    Prepare a magnesium-rich drink by blending banana and spinach, perfect for post-workout. Magnesium helps various muscle groups to function at their optimal levels.

    (Also read: Easy-peasy Healthy Smoothie Recipes)

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  • Day 12: Snack on almonds
    12 / 21 Day 12: Snack on almonds

    Beat the mid-afternoon energy slump by snacking on almonds. Almonds contain magnesium, which helps support energy production for exercise and relieves muscle cramps and spasms. (Read more benefits about almonds here.)

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  • Day 13: Load up on colourful food
    13 / 21 Day 13: Load up on colourful food

    Antioxidant-rich foods that contain vitamins A, C, E as well as zinc are best for fighting free radicals. Choose brightly coloured fruits such as berries and kiwis, and vegetables like carrots, tomatoes, and purple cabbage. The more colours on your plate, the better!

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  • Day 14: Tell someone about your plan
    14 / 21 Day 14: Tell someone about your plan

    Now that you’ve spent two weeks living and eating more healthfully, it’s time to pass on your knowledge to a friend, or two. Sharing your favourite strategies, plus what works and what doesn’t for you will make you more motivated afterwards!

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  • Day 15: Take a daily probiotic
    15 / 21 Day 15: Take a daily probiotic

    This week, focus on boosting your immunity by taking a daily probiotic. Good bacteria is essential to keeping your gut and immune system healthy. Probiotic could be in the form of yogurt, kefir, or a supplement like Blackmores Probiotics Plus 10 Billion (available at leading pharmacies).

    (Also read: 6 Probiotic-Rich Foods to Start Eating Now)

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  • Day 16: Practise good hygiene
    16 / 21 Day 16: Practise good hygiene

    This is one of the most powerful ways of maintaining immunity. Avoid rubbing your eyes or biting your nails – these are easy ways for germs to enter your body! And of course, wash your hands properly.

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  • Day 17: Have a fruit salad for lunch
    17 / 21 Day 17: Have a fruit salad for lunch

    Mix up your leaves with oranges or berries, and top off the salad with roasted almonds for your daily dose of antioxidants.

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  • Day 18: Laugh out loud
    18 / 21 Day 18: Laugh out loud

    Yes, LOL! However busy you may be, make sure to have a good hearty laugh today. Humour has been linked to increased levels of immune cells and infection-fighting antibodies.

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  • Day 19: Make a tasty veggie soup
    19 / 21 Day 19: Make a tasty veggie soup

    Filled with the goodness of antioxidants and phytochemicals, this soup will give you the immunity shot today. Where possible, include a variety of veggies like pumpkin, sweet potato, spinach, carrots and more.

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  • Day 20: Go on a workout date
    20 / 21 Day 20: Go on a workout date

    Pick a friend to share your wellness journey with. Studies show that people who feel connected to friends have stronger immunity than those who feel alone. Let your exercise buddy be another motivation to strive!

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  • Day 21: See how you fare
    21 / 21 Day 21: See how you fare

    Supplement brand Blackmores has launched an interactive online wellness test that lets you find out your “feel-good factor”. Upon completion, you’ll receive a customised three-week wellness plan (like the one in this article) that will help you cultivate good health habits for life. For more personalised advice, consult a naturopath or health coach. Take the test at feelgoodfactor.blackmores.com.sg.

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