Time for some avo-cardio?

Eating healthily and getting enough sleep and exercise are all ways you can help reduce stress.

Stress Awareness Month has been held every April, since 1992. The aim of the campaign is to highlight the causes of stress, the negative effects stress can have on the body and mind, and the coping mechanisms each of us can employ to help manage symptoms.

The relationship between what you eat, how much you exercise and how you feel means that eating healthier foods and exercising more regularly can help you to feel more energetic, sleep better, think more clearly, and generally, feel more relaxed and positive.

We all know that sticking to a healthy eating plan can be hard work, especially with so much temptation on offer at Easter. But don't lose hope. Take a look at the below stress-busting healthy eating tips and the support services available to help you stay on track…

• Set small measurable and realistic goals – start slow, try to drink more water instead of fizzy drinks, or eat fruit instead of biscuits before moving on to main meals. This process may take a number of months, but will make it much easier to stick to
• Know your motivation – think about what you are aiming for and the benefits of achieving it
• Don’t be drastic – make long-lasting changes and avoid fad diets which are often unsustainable over a long period of time, even if you do lose a lot of weight in the short term
• Keep a food and exercise diary – this serves as a good reminder, helping you plan what to eat and when to exercise
• Try to choose foods that you enjoy, but don’t be afraid to try new foods. If you dislike salads, don’t make them key to your healthier way of eating. You may need to compromise, but eating foods which you both enjoy and are good for you will help you stick to your plans
• Eat regularly – eating every two to three hours will help keep your metabolism going and also reduce the chances of binge eating.

Remember, it’s important to eat your favourite foods in moderation. Depriving yourself entirely of all your favourite treats can backfire in the long run, so eat and enjoy your favourite food as part of a balanced diet with regular exercise.

When it comes to exercising, be more active and utilise your surroundings. Moderate-intensity cardiovascular exercise, such as walking briskly, running, cycling, swimming and dancing will all help, but so will simply walking up and down a few flights of stairs or using the environment around your workplace. Something is better than nothing and just 10 minutes of exercise can do a lot more for your fitness levels and overall wellbeing than you might expect.

Finally, it’s just as important to get a good night’s sleep – sleep deprivation can lead to craving comfort foods which are often high in fat and sugar. Don’t let setbacks stop you from achieving your goals!

Additional support

The Feeling First Class portal (code FFC1 to register) has helpful support content for your mental and physical health. Visit www.feelingfirstclass.co.uk or download the app from iTunes or the Google Play store.

The First Class Support helpline is completely confidential, independent and available 24/7. Call now on 0800 688 8777 if you would like to talk to somebody about any physical or mental health-related matter, for lifestyle advice or for direct self-serve access to counselling treatments.

The NHS offers free resources and services to help you assess and make improvements to your physical and mental health. The Healthy Weight Calculator, as well as the Online Heart Age tool are available via the NHS LiveWell toolkit, which provides advice, tips and tools to help you make the best choices about your health and wellbeing.