Once
upon a time, many centuries ago, stress, anxiety and worry served a greater
purpose for mankind. Our hunter-gatherer ancestors used these feelings to
survive. If they didn’t worry about where food or shelter was coming from, they
would starve to death or be stranded in the elements.
Today,
the problem is that this anxiety is in overdrive, and most of us don’t know how
to turn it off. As a primary care physician, I often see patients struggle with
work/life balance, relationships, financial stress and the inability to
disconnect from it all.
In this
era of where “screen” time often takes over “me” time, how can we stave off the
blues and de-stress? While it’s not always easy to tame our emotions, the
following tips and tricks can be useful to calm the storms in our daily lives.
Exercises to help de-stress
Different
systems in our bodies are activated both during and after exercise. These
systems release substances known as neurotransmitters, such as endorphins (your
body’s natural opioids), nitric oxide, serotonin, catecholamines and
endocannabinoids, which all help modulate pain perception and help relieve
anxiety, stress and depression.
According
to a recent study by the
Centers for Disease Control and Prevention, only about 23 percent of Americans
get enough exercise each week. For my patients, I recommend doing 30 minutes of
exercise, five times a week, to help improve both mental and physical health.
Almost
any form of exercise can help reduce stress, but research shows the following
types of exercise not only help decrease stress levels, but can also improve
your overall wellbeing.
Yoga
This
practice has origins that are more than 2300 years old and consists of
breathing, mindfulness, spirituality, body and their connection. Through its
three main components (postures, breathing and meditation) and non-specific
events, yoga appears to be a safe and effective way to improve mental and
physical health, as well as quality of life. Studies show that the health effects of yoga
are numerous.
Tai Chi
A form
of mind-body exercise that originated in China, Tai Chi involves martial arts,
meditation and dance-like movements that focus on the mind and body connection.
Give your brain a workout too
Mindfulness meditation gives your brain a
workout by focusing your attention on the present. Mindfulness is paying
attention in a particular way — on purpose, in the present moment and without
judgement. Being fully present in the moment is probably the hardest thing to
do, but just like most things that improve your life, mindfulness is tool that
is worth the work.
You can
start practicing mindfulness with as little as five
minutes a day. I like doing this when I first wake up to start the day with a
clear head and an open heart.
If
you’re anxious or thinking about something that you’re worried about, you may
notice that your tongue is at the roof of your mouth. First, remove your tongue
from the roof of your mouth, then identify five things around you (table,
chair, horizon, coworker, etc.). Mindfulness is the act of recognizing when this
is happening and removing it from the top of your mouth. Take a moment to
breathe deeply through your nose, and out of your mouth. You’ll feel more
relaxed.
Fortunately,
there are several smartphone apps available that can improve mindfulness,
recommended by the American Academy of Family Physicians. They all have free
options and most have meditations that go anywhere from one minute up to 30
minutes.
Nourish your body
The
right nutrition can also help keep us healthy and happy by reducing stress.
There is a clear connection between your brain and your gut, so
you have to make sure to feed yourself foods that will help decrease stress.
These are foods that are high in Vitamin D, omega 3 fatty acids and probiotics.
Turmeric has also been shown to reduce inflammation.
The
best way to get Vitamin D is from the sun, but make sure to wear sunscreen if
you’re in the sun for more than 15 minutes. You can get your omega 3’s from
fish, like salmon. Probiotics are in most yogurts, but if you are lactose
intolerant, you can get them in supplements from your local grocery store.
Last
but not least — sleep is necessary for your body to fight
stress and anxiety. When you sleep, your brain consolidates your memories
and information you’ve gathered throughout the day.
Stress
and anxiety may be a normal part of life, but if you find that anxiety or
depression is disrupting your daily life, please seek help.
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