10 Tips to Reduce Stress & Anxiety to Stay Healthy
Many concerns revolve around the well being and health of our close loved ones. But how are you taking care of yourself especially during pressure filled times & what tips to reduce stress do you use? If you have a family or are a caregiver, you may not have given a second thought to how you are doing.
Remember this: if you can’t take care of yourself, you won’t be able to take care of the important people in your life.It’s important to keep up with your nutritional supplement regimen now more than ever. It’s equally important to maintain a daily schedule and incorporate ways to reduce stress and uplift your mood. Here are 10 tips to reduce stress and anxiety for self-care to offer you support and strength during these challenging times.
Before getting out of bed in the morning repeat an affirmation to set the tone of the day, such as: “Today is going to be a good day,” “I am a strong, loving, kind person,” “I am grateful for my family and friends.” “I will get through this crisis and find peace.”
2. Eating Nutrient Dense Foods
It’s especially important to eat well. There are jokes going around that the symptoms of Covid-19 include being a couch potato and gaining weight. It’s easy to gain weight when you’re at home all day, but try to stick to a healthy eating pattern. Focus on warming foods such as soups and stews, and ginger tea. Citrus fruits offer vitamin C, important for immune support.
The winter squashes offer beta carotene and vitamin A, which are also excellent antioxidants. Include protein in every meal. Protein provides the nourishment that cells need to regenerate. Include nuts or seeds, eggs, chicken, and fish, tofu, and beans and grains, which also provide fiber. Fiber is especially important for maintaining normal elimination.2
3. Consuming Calming Foods
Calm yourself with calming foods. Studies show an association between the levels of the neurotransmitter serotonin and mood. The good news is you can naturally increase your serotonin levels with food such as these: sweet potatoes, brown rice, oatmeal, amaranth, buckwheat, millet and quinoa allow your brain to process more serotonin. Eating protein and healthy omega-3 fats, found in fish, walnuts and flax, will also improve mood.
B vitamins, which are abundant in fresh leafy greens and in chemical-free, pasture-raised meat, are another important factor because they’re needed for serotonin production. Leafy greens, such as spinach, kale, collard greens, are high in folic acid, a B vitamin. Low levels are linked to depression. Bananas contain vitamin B6. They are high in potassium, an important electrolyte for a happy and calm mind.2
4. Keep Moving & Stay Active
Move! Exercise is vital to staying strong and healthy. The days you feel “stuck” or stiff are the days it’s most important to put on your walking shoes, sunglasses, and a hat, and go for a walk. Just make sure you maintain a 6-foot distance from others. If you’re not going outside, stream a free exercise class on YouTube or Facebook. There are lots of great yoga and cardio classes now available.
Take a bath. Hydrotherapy has been used for thousands of years as a healing modality throughout the world to relieve stress, release aches and stiffness, and refresh the mind and emotions. If you have Epsom salts or an essential oil, add it for enhanced relaxation.1
6. Stay Hydrated
Stay hydrated! Drinking water throughout the day is essential to keeping your brain hydrated as well as the body. Hydration keeps the body in proper pH (how acidic or alkaline your body is) and protects it from getting dehydrated, which is a cause of inflammation and other kinds of imbalances.2
7. Listen to Music
Classical music, meditative music, and religious music will calm down anxiety. Rock and County will increase motivation and uplift your mood.1
8. Breathe Deeply
Most of us breathe shallow breaths that restrict oxygen flow to the lungs and throughout the body, resulting in fatigue and depletion of our vital energy. Try this simple exercise: Sit on a chair with your back straight and focus on your breath. Take a deep breath, and then let it go, exhaling all the stale air out of your lungs. Continue for several minutes. Notice any sensations in your body. Eventually your body and thoughts will settle down, and you’ll emerge feeling more relaxed. Try to do this at least five minutes on a regular basis.
9. Take a Probiotic Supplement
80% of your immune cells live in your intestinal tract! The digestive system plays an essential role in the healthy function of your immune system, which is more important than ever in trying to avoid getting the coronavirus. If you want to stay healthy, taking care of your gut health to power up your natural defenses is crucial. Eat yogurt, drink kefir, and take a proven probiotic supplement.2
10. Take Some Downtime From Electronics
Turn off all electronic devices and avoid listening to the news before bed. It will definitely help you sleep better and can help revitalize your mind & body.
While trying times can bring about new challenges, please remember that “this too shall pass.” There are better days ahead. Stay well, Stay safe.