Exercise
Exercise….the dreaded 8 letter word. It is something most of us would avoid like the plague if we could, but its reality here that we’re talking about, and part of that reality is to exercise regularly in order to maintain a healthy, stress free lifestyle.
- California State University +found that a 10 minute walk is enough to increase energy, alter mood, and effect a positive outlook for up to 2 hours!
- A seven year study at the University of Minnesota involving 12,000 men found that those who walked or did some similar exercise for an average of just 20 minutes a day were 37% less likely to die of Coronary Disease than those who exercised less than that.
There are guidelines to follow when exercising though:
- Get checked by a doctor to make sure exercise is ok
- Decide what you will do for proper exercise
- Start slowly then increase the intensity
- Aerobic exercise is best for stress relief
- Don’t forget to warm up and cool down properly
- Resistance training is important for weight control and lean muscle maintenance
Eat Healthy!
There is a proper proportion of nutrients that is best utilized for combating stress and high stress levels.
- 40& Complex Carbohydrates
- Fruits
- Vegetables
- Whole Grains
- 30% Lean Protein
- Chicken
- Fish
- Vegetable proteins
- 30% Unsaturated Fats
- Olive Oil
- Canola Oil
- Flaxseed Oils
It is important to avoid foods and ingredients that will not allow your body to physiologically cope with stress: Processed foods, sugars, saturated fats and fried foods to name a few.
Consider ingesting vitamin supplements during your daily routine. B complex vitamins, a well-developed multi-vitamin and Vitamin D will all help your body to deal with the stresses in a much more positive way.
Laugh
Laughter really is the best medicine. Laughter has been clinically proven to lower the stress hormones (remember them? Cortisol, Epinephrine and Adrenaline) Laughter increases endorphin levels (natural pain relievers), antibody producing cells (improved immune response) and T-Cell effectiveness.
Laughter not only can provide a good physical workout, it can also help distract you from anger, guilt and negative emotion. Laughing can simply help you put perspective on stressful events.
So go out, watch a truly hilarious movie or show, go to the movies with friends, maybe a comedy club. Laughing is contagious and you will always laugh more with a group of friends than you will by yourself. If there is nothing to laugh about, laugh about nothing! It works…
Chiropractic Care
Chiropractic care has a sole purpose, and that is to remove nervous system stress. Bones out of alignment in the spine can put pressure on nerves leaving the spinal cord. Research done at the University of Colorado found that very small amounts of pressure on a nerve can significantly reduce the function of the nerve (Up to 60% less functioning ability!). Chiropractic adjustments reposition the bones in the spine, taking pressure off nerves and restore nerve function. Trigger point therapy as well as massage can work well in conjunction with chiropractic care to reduce stored stress in the muscles of the body.
Rest
Go out and find yourself a relaxing hobby to enjoy and let your mind and body rest. If your job includes lots of physical activity, find a lower activity hobby such as reading, knitting, fishing or playing the piano.
Sleep
Most of us need 8 hours of a good night’s sleep, however, sleep requirements can vary from 5-11 hours per day depending on the person. Sleep is the time when your body is able to re-charge itself; sleep is a vital component of how our body handles the stresses of everyday life.
If you can’t sleep, here are some tips that may help:
- Stop working 2 hours before bed and allow for relaxation.
- Do some light reading to tire the eyes and relax.
- If something is bothering you, write it down and put it aside.
- Avoid caffeine and alcohol before bed.
So in conclusion, if you follow these simple tips and implement them all into your normal everyday life, you and the others around you will be able to manage the stresses we all endure much more effectively, and even more importantly, naturally. Just remember: Exercise, Eat Healthy, Laugh, Reduce nervous system irritation, and rest your body and mind!
If all else fails… TAKE A WELLNESS DAY FOR YOURSELF!