We all have a little (or maybe a whole lot of) stress in our lives.
The way we deal with that stress is crucial to our well-being
Put simply, high stress levels can lead to unwanted weight gain.
Stress promotes the production of a hormone called cortisol, which
increases your appetite for foods high in sugar, carbohydrates and fat.
(Translation: weight gain!) Even worse is that the weight gain is
typically centered around the stomach, and this type of fat is closely
linked to heart disease and stroke. Research has consistently linked
belly fat to high cortisol levels, especially in women
So keep that nail-biting at bay. There are many quick and easy activities that reduce your stress
level and keep cortisol levels in check. Believe me when I say that if
you take time during your day to de-stress, you will not only feel
better but you may even improve your memory and shrink your waistline.
Here are eight stress-relievers I love, for daytime or bedtime, they
each take just a few minutes to do!
Try the eight-count breath. Breathe in as you
(silently) count to eight, hold your breath for a heartbeat or two,
then slowly exhale as you count to eight. Repeat. This super simple
exercise is incredibly powerful and can help you improve your memory and
manage stress
Stretch and practice proper posture. Both help to
relieve pain, de-stress, relax your muscles and energize your body. In
many ways, they are the basis for overall fitness. Try rolling your
head from side to side, doing some toe touches and pulling your arms
across your chest. And a few posture pointers: Stand straight, hold your shoulders back and keep your tummy in
Brew some tea. There's nothing better than getting cozy with a calm cup of tea.
Green tea has an amino acid called theanine, which sends your brain
into a state of relaxed alertness that allows you to get a deeper sleep
and respond to stress more calmly. Too hot? Make it iced
Light a candle. Aromatherapy can help to decrease
stress levels, and lavender has been shown to decrease cardiovascular
conditions associated with mental stress. If you typically stress eat,
hold your left nostril while smelling a candle's scent. This activates
the side of the brain where emotions are processed and can help to
reduce anxiety and appetite
Turn off electronics before bedtime. Clearing your
mind before hitting the hay may be the hardest of these tips. Adequate
sleep (seven to eight hours) plays a key role in helping you bounce
back from stress. Getting a good night's sleep starts with the proper environment. Shut off that cell phone and turn off your TV!
Invest in a noise machine. Can't turn down the
noise in your brain? Maybe white noise is the answer. Sometimes the key
to getting a good night's sleep is cancelling even the tiniest noisy
distractions. Many noise machines also have the option of playing
soothing sounds, such as ocean waves or rainfall. The repetition of
these noises often helps many people drift into much needed shut-eye.
Don't want to buy a noise machine? Earplugs can also do the trick!
Sport an eye mask. In addition to masking
distracting sounds, many people benefit from wearing eye masks to bed.
The littlest bits of light that get through your lids can often be what
keeps you awake. In some studies, people have reported improved sleep
after snoozing with an eye mask
Create your own bedtime ritual. This can be your daily cue for your body to wind down and prepare for sleep.
Rituals can include anything from folding the laundry to reading a
chapter in your book to simply applying your favorite hand lotion
8 Quick Relaxation Techniques