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As much as it’s essential to go through physical and mental activities frequently to keep the body and mind alive, it’s also necessary to support these activities in check. When the activities are more than you can take, it’ll take a toll on you, and you might get stressed. Stress can affect every area of your life, so that’s why it’s essential to manage stress. People who don’t manage stress may have headaches, stomach pain, sleeping problems, illness, and depression, so this article needs to pay close attention.

What is stress management?

Your body experiences a fight or flight response when you go through stress. Constant activation of fight or flight response is detrimental to health; this brings about stress management. Stress management involves the activities or processes that’ll help check and regulate stress. For example, you should consider kratom red that; It can help in relieving pain and stimulating the user without sedative side effects. Also, You can buy high quality kratom from golden monk.

What is the relationship between diet and lifestyle and their connection to stress management?

Lifestyle means how you live your life; it means your habits, whether bad or good, daily routines, circle, how you eat, what you eat, etc. It’s safe to say your diet is one aspect of your lifestyle. Stress depends on two main factors, which are internal and external. The internal factor is what you eat, and the external factor includes the other factors (i.e., job, school, peer pressure, weather, e.t.c) under the lifestyle umbrella. Your lifestyle plays a significant role when you are stressed and how your body handles it. Taking good food can help reduce the overall effect of stress on you and improve your well-being. It may look simple, but it isn’t easy as too many people have a busy schedule and can’t fit in time to make proper meals that are healthy for them. 

Five Diet and Lifestyle Activities That Can Help You Manage Stress

1. Exercise

You might’ve been exercising because you’ve had to lose weight or take care of your heart. However, exercise is one of the most significant ways to manage stress. Including training in your daily life may improve your entire wellbeing but also have these direct effects that’ll help your body manage stress:

• Increase in production of endorphin: Ever felt a burst of excitement after your workout? This fantastic feeling is caused by the production of tiny neurochemicals in the brain called endorphins. Endorphins are great for reducing pain and increasing pleasure, and it’s produced when we eat, drink, exercise and have sexual intercourse. 

Others benefits include

• It may help improve your mood
• It improves your entire wellbeing by improving how your cardiovascular system works

To include exercise in your daily life, you can try these few tips to help you with it:

• Have exercise goals.
• Get a recommendation from an expert on what exercises might suit you.
• Do what you love; what you love doesn’t feel like work.

2. Go for a nutritious breakfast

How do you feel when you are about to take one of the most delicious meals ever? You get excited. That is why you should start your day with a great diet that’ll indirectly or directly affect how you manage stress throughout the day.

Examples of delicious meals to try out in the morning include:

• Peanut butter overnight oats
• Curried broccoli & boiled eggs on toast
• Turmeric latte
• Mushroom hash with poached eggs

3. Quality sleep and relaxing

Do you have a sleep routine? If yes, great; if no, you are on time!. Aside from exercise, sleep is one of the best ways to manage stress. As you take your job seriously, you must take your rest seriously the same way. Having a great sleep routine will help you remain calm, increase your focus, regulate mood and sharpen your decision-making. Sleeping well increases your mental clarity. You should take time out to rest, and here are ideas to help you stressless and rest more:

• Quiet time before bed: Make sure you have sorted out your worries before going to bed. During this period, your mind is calm; use it to think of things that bring pure happiness before drifting into sleep. 
• Shower before going to bed
• Meditation

4. Choose protein

When the body goes through acute stress (i.e., public speaking), the body produces epinephrine (i.e., adrenaline) which triggers the release of sugar to give the body a jolt of energy. This means chronic stress would cause a massive amount of freedom of sugar into the bloodstream, which can be detrimental to one’s health; this makes it a great time to consider protein. Protein helps regulate blood sugar alongside insulin which the body naturally produces. Great protein sources include beef, milk, yogurt, cheese, fish, prawns, eggs, etc.

5. Stressbusters Challenge

How about you include stress busters into your everyday routine? You can set goals for up to 30 days, and before you know it, you do it every day. Here’s an inventory of ideas you can try:

• 1-hour hang out with friends
• Meditate for 30 minutes
• Watch a movie
• Play a game
• Read a book
• Dance your stress away
• Play tennis
• Go for a run

Ending Note

We dare say you should imbibe what you have learned in this article into your everyday life. What would you try out first?

Reference link

https://www.webmd.com/diet/ss/slideshow-diet-for-stress-management#:~:text=Foods%20can%20help%20tame%20stress,on%20the%20body%20over%20time.

https://www.sleepscore.com/blog/how-rest-your-way-less-stress/#:~:text=Sleep%20is%20a%20powerful%20stress,you’re%20well-rested.

The post 5 Ways Diet and Lifestyle Can Help in Stress Management appeared first on Bolt Posts.

When the king goes down, the world takes notice. And those who were one step behind see their opportunity.

After Ohio State routed Maryland, Virginia made a comeback in Louisville, Navy had its letdown against SMU, and Virginia Tech’s heartbreaker against Notre Dame, fans were treated to an upset for the ages.

No. 1 Alabama’s 41-38 surprise loss to Texas A&M on Saturday gave the often ho-hum world of college football a nice shot in the arm.

Instead of wondering “can anyone beat the Crimson Tide? (I’ve written exactly that piece on this page in the past), we have a scramble for the top spot with perennial underachiever Georgia finally taking care of business, dark-horse Iowa (if you play in the Big Ten West you lose street cred), Cinderella Cincinnati (Bearcats visit Navy in two weeks), and cardiac Oklahoma, who survived the Red River Rivalry in fantastic fashion (Texas is back after all from a disappointing its fans standpoint).

Meanwhile Alabama lies in wait for others to fall and bides its time. Welcome to open hunting season for number one.

 

Maryland (4-2, 1-2 Big Ten) actually led Ohio State 3-0 before the Buckeyes blew the game open by reaching the end zone on their first five drives. OSU wouldn’t score on their sixth possession because it began with under a minute left in the half and they opted to take a knee. Ohio State would then score touchdowns on their first three second half possessions and win going away 66-17.

• Terrapin Triumphs: Taulia Tagovailoa threw for 279 yards and two touchdowns while losing another receiver mid-game (Jeshaun Jones this time). Challen Faamatau rushed for 71 yards. Colton Spangler and Anthony Pecorella combined to average 51.6 yards per punt. Joseph Petrino converted a career-long 48-yard field goal.
• Terrapin Troubles: Tagovailoa was sacked five times and the offense converted only 3-12 third downs. The defense allowed 11.4 yards per pass play and 5.0 yards per carry, coughing up 598 total yards while failing to force a Buckeye punt (OSU was 7-11 on third down).

Next: October 23 at 3-3 Minnesota

Virginia (4-2, 2-2 ACC) rallied from 17 points down to outscore Louisville 34-33. The victory wasn’t assured until the Cardinals missed a last-second field goal, but just like that, the Cavaliers are in the thick of the Coastal Division race.

• Cavalier Congrats: Brennan Armstrong threw for 487 yards and three touchdowns, with Rashawn Henry (nine catches for 179 yards) and Keytaon Thompson (9-132) leading the way. Wayne Taulapapa led the team with 42 rushing yards and caught a TD pass. Coen King made eight tackles and forced a fumble as the defense held the Cardinals to 3-13 on third down (and 0-5 in the second half).
• Cavalier Concerns: The offensive line allowed five sacks and the running game generated only 72 yards on 20 carries. The defense coughed up a pair of big plays, allowing a 52-yard touchdown run and a 92-yard scoring pass.

Next: Saturday at 12:30 p.m. against 3-3 Duke

Navy (1-4, 1-2 AAC) took a two-touchdown lead in the second quarter against No. 24 SMU, and then immediately allowed a kickoff return for a score. Head Coach Ken Niumatalolo says that return killed his team, and even though there was plenty of time left, the Mids would wind up losing to the Mustangs 31-24. And now they have a tight turnaround with a trip to visit a conference foe just a few days away.

• Midshipmen Medals: Linebacker Johnny Hodges (recruited to play lacrosse at the Academy) made 14 tackles as well as an interception in the end zone. Diego Fagot added seven stops and returned a fumble for a touchdown that gave the Mids their largest lead of the day while piloting a defense that held SMU to 2-12 on third down.
• Midshipmen Miscues: The offense had issues after halftime, gaining just 67 yards on 32 plays from scrimmage. The running game averaged 3.3 yards per carry while the fullbacks were limited to 40 yards on 17 carries. Special teams allowed that 95-kickoff return for a momentum-robbing score when an upset was in the air.

Next: Thursday at 7:30 p.m. against 3-3 Memphis

Virginia Tech (3-2) hosted No. 14 Notre Dame and scored on their opening possession to put the Fighting Irish on their heels. The Hokies took a 29-21 lead with 3:55 to play, but surrendered a quick touchdown drive and a last-minute field goal on their way to a 32-29 loss. So much for an upset special.

• Hokie Highlights: Nasir Peoples notched 12 tackles and an interception while Jermaine Waller returned an INT for a touchdown as the defense held the Fighting Irish to 3-12 on third down. Braxton Burmeister led the team with 49 rushing yards and scored the touchdown that put Tech up late in the fourth quarter. John Parker Romo made all three field goal attempts with a long of 52 yards while Peter Moore averaged 49 yards per punt.
• Hokie Humblings: Anytime a quarterback leads your team in rushing long-term, there are issues. Burmeister also completed just 50% of his passes and his interception led to a Fighting Irish The defense coughed up 156 yards in the fourth quarter and couldn’t contain Notre Dame when it mattered most.

Next: Saturday at 3:30 p.m. against 4-1 Pitt

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As a massive investment to repair roads and adapt to climate change faces an uncertain fate in Congress, a new report finds much of the country’s infrastructure is already at risk of being shut down by flooding. And as the planet heats up, the threat is expected to grow.

Today, one-in-four pieces of all critical infrastructure in the US — including police and fire stations, hospitals, airports and wastewater treatment facilities — face substantial risk of being rendered inoperable by flooding, according to a new report released today by the First Street Foundation, a nonprofit research and technology group that assesses the threat posed by flooding across the country.

The report also found nearly 2 million miles of road — 23% of US roadways — are already at risk of becoming impassable due to flooding.

To provide what First Street says is the fullest picture to date of community-level flood vulnerability, the researchers examined five categories across the Lower 48 and the District of Columbia: Critical infrastructure; social infrastructure, including museums, government buildings and schools; roads; commercial properties; and residential properties.

The report used estimates of operational flood risk from official governing bodies to determine the amount of inundation it would take to knock different types of facilities or services offline. The researchers then overlaid the kinds of flood events that can be expected in an area at least once every two years to gauge community risk.

First Street’s past reports have focused on the unknown risk of flooding faced by US homeowners, and the inadequate flood insurance coverage many of them have or, often, don’t have. Experts say comprehensive assessments like the new report are critical as the country weighs how to adapt to a climate-altered future.

“Even if your home is safe and secure from a specific intensity of flooding, if flooding is becoming more common and destructive in your community, your property value may be threatened too,” said Hamed Moftakhari, an assistant professor of environmental engineering at the University of Alabama, who was not involved with the First Street report.

Where flood risk is greatest today

If there is a ground zero for flood danger in the US, it is Louisiana.

The state is home to six of the top 20 most at-risk counties in the country. Cameron Parish in southwest Louisiana is the most vulnerable county in the US, followed closely by Orleans Parish, which includes New Orleans.

Jeremy Porter, First Street’s head of research and development, said while New Orleans has adapted its infrastructure and levees to hold off stronger storms, continued sea level rise and more destructive hurricanes could eventually overwhelm the city’s current defenses.

“It’s going to have to continually be updated as the environment changes in the future,” Porter said. “The infrastructure that’s in place today isn’t going to protect New Orleans in five, 10, 15 years. That’s only going to get worse as sea level rises, as storms not only become more frequent but become stronger.”

In both Cameron and Orleans Parish, the report finds more than 94% of all critical infrastructure — including police and fire stations, which are critical to emergency response operations after disasters like hurricanes — are at risk of being knocked offline.

Florida is also home to some of the most flood-prone counties in the country, but flood risk isn’t confined to coastal areas. Many areas in Appalachia, like McDowell County in West Virginia and Johnson County in Kentucky, are also among the most at-risk because of the growing threat of heavy rain, the First Street researchers said.

As the planet warms due to human-caused climate change, a warmer atmosphere can hold more water, which makes extreme rainfall events dumping massive amounts of water in short periods of time more likely.

Flooding is already the most common and costly disaster in the US, according to congressional testimony this year from FEMA deputy associate administrator David Maurstad.

“Because of the impacts of climate change, there are communities across the US that are going to have tough decisions in the years to come because of sea level rise and intensity of storms,” Maurstad told CNN. “It’s not just the coast of Louisiana.”

A bill to help ease flood risk

President Joe Biden’s $1.2 trillion bipartisan infrastructure bill contains billions for flood mitigation and coastal restoration from storms. The Senate version of the bill contains $7 billion for the Army Corps of Engineers and $3.5 billion for FEMA’s Flood Mitigation Assistance program, as well as millions more for National Oceanic and Atmospheric Administration programs to make coastal communities more resilient for storms.

The bipartisan bill also contains billions in funding to improve roads and power infrastructure, and to make the energy grid more modern and resilient to strong storms.

The bill was negotiated in part by Republican Sen. Bill Cassidy of Louisiana, who has been touting how it will help vulnerable coastal communities recover from storms and prepare for future ones.

But some of Cassidy’s fellow Republicans in the House and Senate disagree. House Minority Whip Steve Scalise of Louisiana, who represents three out of the report’s top five communities in the US with the most flood risk, is opposed to the bill.

Louisiana’s lone Democratic member of Congress, Rep. Troy Carter, told CNN in a statement he wants to see the infrastructure bill passed.

“I remain hopeful that our Louisiana delegation will not throw the bipartisan history of infrastructure negotiations out the window,” Carter told CNN. “I’m grateful that Sen. Cassidy stands with me in this effort. I don’t plan to return to my constituents empty-handed.”

Spokespeople for Scalise and Rep. Clay Higgins — a Republican who represents Cameron Parish — didn’t return CNN’s requests for comment on how they would prefer help flood-prone communities in their districts.

It’s going to get worse

The threat of flooding is growing rapidly in the United States. A series of devastating floods this summer killed dozens of people and caused billions of dollars in damages from Louisiana to Tennessee and New York City.

And as global warming melts ice sheets, raises sea levels and tilts the odds in favor of more extreme rainfall events, the risk will grow in many more communities, the First Street report found.

Over the next 30 years, the number of residential properties at risk of flooding is expected to grow from 12.4 million today to 13.6 million by 2051, the report says. For critical infrastructure and commercial properties, the number of vulnerable facilities are projected to grow by 6% and 7% respectively over the next three decades.

Geographically speaking, the report found flood threats will increase most along the Atlantic and Gulf coasts, but significant increases in vulnerability are also projected across large portions of the Pacific Northwest.

The-CNN-Wire
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It will be awhile before you’ll be able to order food and have a drone deliver it to you in Northern Virginia, but it has been done for the first time, locally.

A brisket sandwich from Leesburg restaurant Roots 657 was delivered by drone to a nearby antiques store last week.

“This whole presentation was to prove that drone delivery is possible in a place like Washington, D.C. or Northern Virginia, where there’s the most complicating airspace in the United States,” said Preston Huntington, client relations manager for Xelevate, an unmanned flight training center set to open Oct. 20 near Lucketts.

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With the national capital region’s highly restricted airspace, Huntington said the partnership with drone manufacturer Vayu Aerospace will give companies the chance to experiment with new technologies, while unmanned aircraft systems infrastructure continues to develop.

Current Federal Aviation Administration rules require drone deliveries be within a visual line of sight.

“These are all to show an entity like the FAA, and the community, that this can happen, and we can do it safely in a way that doesn’t affect the average human being,” Huntington said. “These proofs of concept are ways to show the FAA that the procedures and processes to do this are available.”

While drone delivery is now available in portions of the Christiansburg, Virginia, area, in the congested D.C. region, commercial drone flights are still in the proof of concept stage.

“If we can do it here, we can do it anywhere,” said Huntington.

As the technology continues to improve, businesses will be able to implement changes: “There are conversations going on right now about the beyond-visual-line-of-sight concept, and what we’d do when the technology has evolved to where we don’t necessarily have eyes on it,” Huntington said.

“There will always be a pilot, there will always be ways to mitigate problems and procedures, just like in real aircraft,” he said.

With the opening of the 66-acre Xelevate facility, the goal is to develop collaboration in the drone community: “We want to bring American companies together and really drive innovation forward, both on the federal side and the commercial side.”

Huntington said he believes the public perception about the safety and possibilities related to drones is improving.

“We met a lot of pushback in the beginning when we set up our facility out in western Loudoun County — there’s a very specific way of life out there. But we made it a point to interact with our community and make friends with our neighbors, and try to spread the goodness of what this technology can do for society, moving forward.”

Huntington can’t yet predict when food might be delivered by drones on a day-to-day basis in Northern Virginia.

“As long as we can show that we could do this in a safe and reliable way, I think the public perception will change, and I think they’ll be very accepting of it in the future,” he said.

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Fairfax County police are trying to find a man who they say assaulted a woman and exposed himself inside a Springfield, Virginia, Target store.

Officers responded after 5 p.m. Monday at the store, located at 6600 Springfield Mall. He approached the woman from behind, they said, exposed himself and made physical contact with her.

The man fled after the woman pushed him away, police said.

Fairfax County detectives would like to hear from anyone who might have had contact with the man. Call 703-922-0889. Tips can also be submitted anonymously to Crime Solvers by phone at 1-866-411-8477 or by texting “FCCS” plus the tip to 847411.

Below are some images of the suspect, who’s described as standing around 6 feet, 2 inches in height.

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