Adopt Easy Anti-stress Tips
Taken in the infernal rhythm of our days (well filled), we rarely take the time to breathe. Yet, in the face of anxiety or fatigue that begins to rise, there are many quick and effective ways to relax by adopt easy anti-stress tips. We asked Rebecca le, a wellness consultant at the luxury hotel, to give us their tips to better manage your emotions on a daily basis. Energy boosting foods, breathing exercises, yoga postures … Take a deep breath and discover their anti-stress tricks!
It may seem trivial but we tend to forget it, especially in times of stress. Inhale deeply through the nose, then exhale all the air through your mouth. Repeat at least three times. This will relax the body and mind in seconds. When your expiration is a little longer than inhalation, a signal is sent to the brain to increase the parasympathetic nervous system and decrease the sympathetic system, responsible for increasing the heart rate and sending stress hormones such as cortisol. When the parasympathetic system is activated, the heart and breathing are slowed down, the blood pressure decreases and the whole body becomes calm.
Begin with breathing exercises. Just sit cross-legged with your back straight and breathe calmly and deeply for a few minutes. Named sukhasana in yoga, this exercise is ideal to begin your practice.
Then take great breaths through your nose (mouth remains closed throughout the exercise), hold your breath and exhale slowly. If you are stiff of the back, sit against a wall to have no tension. Repeat several times and put an intention that of emptying your head of negative thoughts. Continue until you feel calm and light. Keep your eyes closed and meditate on your inner feelings.
Bring some changes in your routine
Changing your daily routine can help you a lot because you are about to do something unique and different. It is true that some people never change and they don’t even want to change because they are afraid of change but you are not one of them. So, this will help you to forget your painful memories that lead you to stress.
The body, made up of 60% water, needs it to eliminate toxins, oxygenate cells, help digestion and give energy. But getting hydrated is not just about carrying a bottle of water all day! Consume fruits and vegetables rich in water, vitamins, and minerals. If you find it difficult to swallow liters of water (filtered), drink a green smoothie, vegetable juice, coconut water, water infused with fresh herbs or cucumber, soup, broth or a daily detox drink (a lemon squeezed in hot water).
You can also try this special “stress-free” green smoothie recipe: In a Vitamix, mix 200 ml of coconut water, 1 spoon of almond puree soup (without sugar), a pinch of vanilla powder, a pinch of cinnamon powder, a pinch of fresh or powdered ginger, ½ cucumber, 50 g of seasonal fruits of your choice (blueberries, figs, apples …), a handful of green vegetables to choose (spinach, romaine, salad …) or ½ teaspoon spirulina powder and 1 banana or ¼ avocado. Optional: ½ teaspoon of matcha powder (an energizing Japanese tea that helps concentration and wake up metabolism).
EATING ANTI-STRESS FOODS
Know it, our belly is our second brain. 90% of serotonin, a brain neurotransmitter responsible for our sense of well-being, is in the gut. We must, therefore, pay attention to the way the body absorbs and assimilates what we eat. In the morning, get up a few minutes earlier before sitting down to have breakfast (even if you want to eat it in the office). Choose foods rich in slow carbohydrates, fiber, omega 3, protein, vitamins, especially vitamin D (its lack can promote seasonal depression) and vitamin C (to boost immunity and give energy), not to mention magnesium, an extraordinary anti-stress mineral.
You can draw in these anti-stress foods: banana (potassium), quinoa (protein), avocado (vitamin E), sweet potato (beta-carotene), almonds (magnesium), Brazil nuts (selenium), tahini (calcium), matcha (L-theanine), chocolate (antioxidants), chia and hemp seeds (omega 3) and of course the green vegetables of your choice (spinach, romaine salad, kale, fresh herbs …)
Do the dog’s posture
In yoga, this posture is called Adho mukha svanasana (which can be translated by the dog’s posture stretching towards the ground). Flex your knees, put your hands on the ground, and walk backward until you form a pyramid; Put your hands flat and release your head, your back straight, hips to the sky and heels to the ground. Release your tensions for 5 breaths.
Running, walking in the corridors of the subway, going on a yoga retreat or simply doing 5 minutes at home, doing 20 repetitions of 100 push-ups or carrying a 2-year-old child several times a day … The essential thing is to make a fight the heart and stretch the muscles! It helps to boost morale, fight anxiety and depression, promote sleep, improve heart and lung function, increase flexibility, maintain balance, tone the body, fight against fatigue, to reduce the risk of several cardiovascular diseases, and of course to muscle! So, run, stretch, box, stroll, dance, jump and do not forget to laugh: it’s great for the abs!
MAKE THE CANDLE
For Sarvangasana or the candle pose, lie on your back, bring your knees toward you, put your hands flat on your hips and push out while exhaling to bring your legs straight to the ceiling. Support the lower back. Your neck should be flat and your chin down. So, stay some breathing time to activate the blood circulation and irrigate your heart. This will soothe your ailments and give you a feeling of well-being.
You can also try some anti-anxiety medicines like Klonopin (clonazepam), Ativan (lorazepam) or xanax, but it is recommended to use natural plants like Jasmine, lavender, rosemary, Aloe Vera, golden poths etc
Sleep should not be a luxury, it is essential for our well-being! A good night’s sleep reduces anxiety and allows our body and brain to be in shape to handle everything we have to do during the day. if you don’t take enough sleep and you are tired, you are less patient to handle any situation easily.
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