Sudor’s Secret Anxiety Busters
While there are many things that can make us anxious, there are at least DOUBLE the number of things out there that can help beat that anxious knot in your stomach. From food, to exercise, to meditation – the world is your oyster when it comes to beating the anxiety blues. The good news is that anxieties pass and there are concrete ways to protect yourself from sweaty palms and palpitations. This is our simple guide to slowing down your racing mind.
Update your diet
Science tells us that people who centred their diet around vegetables, fish, fruit and whole grains were significantly less likely to suffer from an anxiety disorder. The suggested science is that the way in which your gut ferments the extra fibre in a healthy diet creates short chain fatty acids that reduce your stress response.
Equally, it’s smart to put a cork in the daily glass of chardonnay. While that first sip may hit different, as the alcohol wears off, our happy hormone levels fall and anxiety levels are exacerbated. Hangxiety is real, people!
If repeating mantras just isn’t going it for you, focused breathing can help you find a mindful moment and escape anxiety in general. And the benefits are instantaneous! It calms anxiety by reducing cortisol in your blood and stimulates the release of nitric oxide. This helps open up constricted blood vessels, protecting your heart from the effects of stress. When we meditate, we open ourselves up to far-reaching and long-lasting benefits: We lower our stress levels, we get to know our pain, we connect better to our bodies, we improve our focus, and we understand ourselves better. Let us walk you through a basic meditation.
Even if it’s just to enjoy the breeze coming through the window, studies have proven that even a glimpse of nature can do wonders for your mood and mental space. Schedule a walk outside into your day, you are more likely to stick to it and it will do you the world of good! You should make the most of your outdoor walk with one person from outside of your household.
If you find it difficult to fall asleep, trackback to step 1: moving more. Your body needs to recover and good quality sleep is often underestimated. Adults need between 7-9 hours of sleep every night, however, 30% of adults get less than 6 hours. Inadequate sleep can lead to increased appetite and sugar cravings and may decrease your metabolism. Good sleep hygiene is a must, too. That means trying to stick to a bedtime routine and creating a peaceful, restful environment to sleep in.
Do all these things, get a good 6-8 hours, and dealing with the stresses of the following day won’t feel like such a nightmare.
Tweak your training
We all know that our mood lifts along with those dumbbells – and science agrees. As you exercise, your brain’s serotonin levels increase. Serotonin is responsible for regulating your mood, appetite and sleep – which all impact the way you feel. Your brain also releases endorphins, which are our very own natural mood boosters!
Taking a rest day? It’s still worth including some mobility and abs work. Low-impact stretching has found to reduce cortisol levels. Try 10 minutes of cat cows, thoracic rotations and hip circles.
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