Stress is an epidemic in todays modern world. So many entrepreneurs, boss babes, and parents are juggling responsibilities, time, finances, and doing their best to keep their family healthy and happy. We are constantly on the go and unfortunately we can find it difficult to wind down.
As women we are often givers, learning to receive has a huge impact on our lives. Giving back to yourself time, energy, fun, support and self love is the best gift you can give your kids because when your cup is full it will overflow to others. Often when I am overwhelmed with a large "to do list" I decide I have too much to do and no time to the gym or to listen to a meditation. I realise now this is exactly when you should make time. Taking a break improves productivity and calms the mind. People deal with stress differently. Some are more resilient and have adopted habits to support their stress response symptoms.
Stress in this fast paced society is inescapable but it is manageable. Managing your stress is essential for long term health and vitality!
Here are 7 tips I use to combat stress myself and used with clients to experience awesome results.
1 Meditation- is a game changer! If you can add one routine to your morning to help you handle whatever the day brings it is meditation. It all comes down to perspective and how you react to situations. Deep slow breathing, and Yoga are also ways of calming and relaxing your mind and body. There are FREE apps that help you relax like headspace, breathe2relax, or Hellomind. My favourite meditation is by Joe Dispenza.
2 Hydration- is vital for energy and detoxification. We are often so busy we forget to hydrate. Did you know 75% of your body is water? I recommend drinking 2 glasses of water per 22kgs of body weight. Carry a bottle of water with you everywhere you go, in the car, at the office, and at home. Drink 2 glasses of water on waking to energise your cells. Add an extra litre per coffee too as its a diarrhetic. Tap water is full of nastys like chlorine and fluoride. I use a water filter/ioniser and it makes a huge difference to my digestion and energy. Visit www.kangenwaterperth.com for more info.
3 Nutrition- Eat organic and seasonal fruit and vegetables when possible. Include protein, good fats and a variety of vegetables and fruits to your meals. Leafy greens, nuts, seeds and cacao are rich in magnesium which assists in muscle relaxation and calms the nervous system. Magnesium, glutamine, vit C and B vitamins are used in abundance during times of stress. Omega 3 is also vital for healthy mood and brain function so add good fats like fish, nuts, seeds and avocado to your meals. Eat every 3-4 hours to maintain healthy blood sugar and to maintain cortisol levels. Gut health and micro biome plays a huge role in stress management as most of your nervous system is in your gut, serotonin (happy hormone) is produced here. When you are in "fight or flight" stress mode your body decreases hydrochloric acid production and digestion is impaired. It's not only "you are what you eat but you are what you absorb!"
4 Daily exercise- is essential for brain health and mood, running, swimming or walking can decrease stress hormones, increase endorphins, and improve sleep. Choose an exercise you enjoy, if you are unfit start slow and build up. Find a buddy to exercise with as accountability prevents you missing a workout. Enjoying time in nature 30 mins a day in the sunshine (for vitamin D), walking on the grass or by the beach is grounding and reduces stress hormones and recovery. It is also a good way to move your focus from worrying and obsessive thinking to a more calm state of mind.
5 Adrenal support- is important in times of stress. Withania, liquorice, ginseng and rhodiola are adaptogen herbs which nourish and enhance the body’s resilience to stress and fatigue. Passionflower, ziziphus also relieve anxiety, insomnia and nervous tension. Avoid coffee, energy drinks and stimulants. As a naturopath I choose herbs and supplements specific to your bodys needs to achieve the best results for you.
6 Sleep- is crucial for recovery, especially during times of high stress. A good nights sleep can reduce levels of cortisol, reduce inflammation and boost your immune system. Aim for 8 hours sleep. The hours before midnight are most restorative. Avoid blue light from iPhones or laptops before bed and turn off wifi. I also use lavender, cedar wood or vetiver essential oils by doterra to improve sleep. Relaxing meditation and deep breathing before bed can help you sleep better. Journalling helps to declutter the mind too, write your goals for the next day so you can sleep knowing tomorrow will be a success.
7 Treat yourself- Yes, create time for YOU! Do something you love. Put time aside in your calendar every day to do something for yourself. Have a bath with lavender oil, read a book, listen to podcasts or audiobooks, listen to your favourite music, sing, dance, watch a movie, walk along the beach, enjoy an essential oils massage, enjoy a cup of herbal tea, read your angel cards, practice self love, write in your gratitude journal.
I can recommend specific diet and lifestyle tips, supplements and rituals to manage your stress related symptoms and concerns to help you feel energised and loving life every day!
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