4 Top Ways Mindfulness Boosts Sports Performance

Mindfulness has emerged as a cornerstone in enhancing athletic performance, with a growing body of evidence supporting its integration into sports training. It’s a topic that deserves attention, much like finding a reliable list of kratom vendors for those exploring natural alternatives. In this article, we delve into how mindfulness improves sports performance and significantly boosts various executive functions critical to athletes.

Enhanced Endurance and Cognitive Function

Research indicates that mindfulness training can significantly affect both physical endurance and cognitive abilities in athletes. A study involving university athletes who participated in a five-week mindfulness program showed marked improvements in their endurance performance. This was assessed through rigorous exercise tests where mindfulness-trained athletes outlasted their counterparts in the control group.

The Role of Executive Functions

Mindfulness training has also improved critical executive functions, including problem-solving, memory, and decision-making. Athletes who underwent mindfulness training demonstrated higher accuracy in cognitive tasks, a psychological test to evaluate mental vitality and flexibility.

Neurological Benefits

Moreover, these athletes exhibited reduced neural conflict monitoring, as evidenced by smaller N2 amplitudes in event-related potentials (ERPs) during cognitive tasks. This suggests that mindfulness may streamline cognitive processing, reducing the mental load during high-stakes competitions.

Mental Preparation for Peak Performance

High-level athletes and coaches increasingly recognize that mental strength is as crucial as physical prowess. Mindfulness is becoming a preferred method for enhancing mental preparation, which is integral to achieving peak performance during workouts, competitions, and recovery phases.

Broad-Spectrum Benefits

Mindfulness practices have been shown to enhance overall emotional and physical health, leading to improved focus and concentration. These improvements are essential for athletes across all levels, helping them maintain clarity and composure during critical moments in sports.

Adapting to Daily Pressures

Besides improving performance, mindfulness helps athletes handle the daily pressures of competitive sports. This equips them with the resilience needed to face challenges both on and off the field.

Practical Approaches to Mindfulness in Sports

Mindfulness can be practiced through various techniques that cater to different needs and preferences, making it a versatile tool for athletes.

Diverse Mindfulness Practices

Key practices include yoga, meditation, and body scanning, each contributing uniquely to psychological well-being and emotional regulation. These practices help athletes develop a non-judgmental approach toward their thoughts and feelings, fostering a healthier mental state.

Mindfulness vs. Traditional Sports Psychology

Unlike traditional sports psychology, that often focuses on modifying thoughts directly through methods like imagery and self-talk, mindfulness encourages a non-reactive awareness of the present moment. This fundamental difference helps athletes achieve a state of flow more naturally, aligning closely with the spontaneous nature of peak performance.

Cultivating the Mental Edge

Athletes seeking to harness the full benefits of mindfulness must commit to regular practice, integrating these techniques into their training routines to maximize their effectiveness. Regular practice helps deepen the connection between mind and body, fostering a heightened state of awareness that can dramatically improve focus, reduce performance anxiety, and enhance overall athletic execution. By setting aside specific times for mindfulness exercises such as meditation, yoga, or even simple breathing techniques, athletes can develop stronger mental resilience, enabling them to maintain peak performance under pressure and recover more swiftly from setbacks.

Accessing the Zone

Achieving a state of flow, or being ‘in the zone,’ is a coveted experience for any athlete. Mindfulness facilitates this by helping athletes remain engrossed in the present moment, enhancing performance without the strain of forced concentration. For example, prominent athletes like Michael Klim have attributed their effortless peak performances to mindfulness, emphasizing its role in their mental and physical conditioning.

Conclusion

Mindfulness offers a profound edge in sports, impacting endurance, cognitive functions, and the overall mental state of athletes. As the sports world continues to embrace holistic training methodologies, mindfulness stands out as a vital component of an athlete’s regimen, promising enhanced performance and well-being. By fostering greater awareness and acceptance of the present moment, mindfulness not only elevates sports performance but also enriches the personal growth and resilience of athletes, paving the way for sustained success and health in their careers.

 

6 Stress Management Strategies 

In today’s fast-paced world, stress has become a common companion in our daily lives. Stress can take a toll on our mental and physical health, whether it’s from work, relationships, or personal challenges. However, managing stress is not just about coping; it’s about thriving. In this blog post, we will explore six effective stress management strategies for 2024

Mindfulness and Meditation

Mindfulness and meditation have been practiced for centuries, and good reason. These practices center on being present at the moment and acknowledging your thoughts and feelings without judgment. Focusing on your breath or a mantra can anchor your mind in the present, steering it away from stress-inducing thoughts. Studies have shown that regular meditation can lower cortisol levels, the body’s primary stress hormone, leading to a calmer state of mind.

Physical Activity: Move Your Stress Away

Exercise is a potent stress reliever. It’s not just about getting fit; physical activity can significantly boost your mood. When you exercise, your body releases endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Whether it’s a brisk walk, a yoga session, or a high-intensity workout, find an activity you enjoy and make it a part of your routine. Consistency is key – even 30 minutes daily can make a big difference.

Magic Mushrooms: A Controversial yet Promising Approach

Now, let’s talk about something a bit more unconventional – the use of magic mushrooms, or psilocybin mushrooms, in stress management. This topic is gaining attention in the mental health community due to recent research suggesting that psilocybin, the active compound in these mushrooms, can have significant benefits in treating various mental health issues, including stress.

Psilocybin works by interacting with serotonin receptors in the brain, which can lead to altered perceptions and mood changes. Studies have shown that, under controlled and supervised conditions, psilocybin can facilitate deeply meaningful experiences that lead to a decrease in stress and anxiety levels. It’s crucial to note that the use of magic mushrooms remains illegal in many places and can have unpredictable effects, so it’s not a universally recommended or accessible option.

However, the growing body of research suggests that, with proper regulation, guidance, and medical supervision, psilocybin could become a valuable tool in stress management. This approach is only for some, and it’s essential to consult a healthcare professional before considering it.

Healthy Diet: Fueling Your Body and Mind

What you eat affects how you feel. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can improve overall well-being and help manage stress. Avoid excessive caffeine and sugar, leading to energy crashes and heightened stress. Remember, your gut health is also linked to your mental health, so incorporating probiotics and prebiotics into your diet can be beneficial.

Quality Sleep: The Foundation of Stress Management

Sleep and stress have a bidirectional relationship. High stress can lead to sleep problems, and poor sleep can increase stress. Aim for 7-9 hours of quality sleep each night. Create a bedtime routine that promotes relaxation, such as reading a book, taking a warm bath, or practicing relaxation techniques. Ensure your sleep environment is conducive to rest – think comfortable bedding, a cool room, and minimal light and noise.

Social Connections: Don’t Underestimate the Power of Support

Humans are social creatures, and having a supportive network can greatly mitigate the effects of stress. Engaging in regular social activities, talking to friends and family, or even cuddling with a pet can release oxytocin, a natural stress reliever. Don’t hesitate to ask for help or share your feelings with someone you trust.

The Bottom Line

Stress management is a highly personal journey. What works for one person might not work for another. The key is to explore different strategies and find what suits you best. Whether through mindfulness, physical activity, a balanced diet, quality sleep, social connections, or even exploring new frontiers like magic mushrooms under professional guidance, you can manage stress effectively and improve your overall quality of life.

Remember, managing stress is not about eliminating stressors, as that’s often impossible. Instead, it’s about developing resilience and strategies to handle stress more effectively. By incorporating these six strategies into your life, you can create a balanced approach to stress management, leading to a healthier, happier you.

 

 

A Woman’s Guide to Living a More Fulfilling Life

In a world where women progressively break barriers, redefine roles, and challenge outdated societal norms, pursuing a purposeful life has become more than ever paramount. Unlike in the past, when women were limited to specific roles and expectations, a modern woman leads a happier life and has ambitions. In the quest for empowerment and self-discovery, information is indispensable. This blog post shares insights on practical tips to forge a successful life as a woman.

Financial Stability

Financial dependence is often linked to gaining more finances, which is accurate. However, women need to learn that it also encompasses reasonable spending. It would be best if you had a perfect plan to utilize funds to avoid draining the accounts. The best place to start is developing a perfect budget where you’ll state the expenses and income flow. This gives a clear image of the saving capacity you have.

Learn more about finances, including the familiar sources and scenarios when they perfectly apply. When it comes to financial services, understand the principles of borrowing and what defines perfect lenders. If you are considering online title loans, you want to know about the basic procedures for applications and how much you can get. It’s empowering to be sure of financial support whenever an emergency happens. Keep researching more about financial services and how you can improve your credit scores with time.

Sound Work-Life Balance

Career aspirations and personal life will always be inseparable, meaning finding the correct balance is crucial. Even as you strive to climb the corporate ladder, boost your business growth, or pursue talent, having some boundaries is essential. Know where to pause for a moment and take a breather.

Sometimes, it feels rewarding to see yourself achieving career goals as you planned such that you forget about the personal bit of life. In your time management, allocate ample time for family, friends, and recreational moments. With such a perfect balance, you’ll be free from burnout, boosting your productivity more.

Cultivating Meaningful Connections

Social life can be a strong pillar for your success as a woman; it allows you to create and cultivate more friendships. This becomes your source of support and empowerment, helping you remain motivated. This helps with your mental wellness by sharing thoughts and worries with those who care about you.

Focus on the circle of friends and family with the same goals and mindset to help propel you in the right direction. If planning a significant transformation in life, such as making an investment or starting a family or relationship, such a support system will be instrumental in giving the best advice.

Embrace Authenticity

In a world of expectations, forgetting to be yourself is easy. Be true to yourself and be authentic always, as this is where confidence will come from. Make self-discovery and acceptance deliberate by taking time to reflect on where your interests and passions are.

Having principles and setting your standards ensures you can effectively resist pressure and fight for your well-being in everyday life. It fuels your ambitions in your social-economic life, making you attain a better version of yourself.

Value Mentorship

There are many women out there who have made it big and impacted society in many ways. Following in their footsteps will motivate you to achieve your personal and professional goals. Look for that successful person who you emulate and find ways to connect with. If contact is impossible, use their memoirs, books, and materials for inspiration. This motivation will keep you going during uncertainties and challenges, bringing more success.

Endnote

Leading a vibrant and thriving life as a woman is possible when you know which principles to work with. It’s vital to have the right mindset regarding the various aspects of life, be it social or economic. Work hard to fight for what you believe in and purpose to improve yourself daily. Remember to keep the right company and gain more knowledge constantly.

The Importance of Self-Care: Tips for Prioritizing Your Health and Well-being

In today’s fast-paced, always-connected world, it’s easy to forget the importance of self-care. As our lives become increasingly hectic, it’s crucial to prioritize our health and well-being. Incorporating self-care into your daily routine can help you feel more relaxed, focused, and in control of your life. In this article, we’ll explore why self-care is essential and provide some tips for making it a priority in your life.

Understanding The Importance Of Self-Care

Self-care is the practice of nurturing one’s physical, emotional, and mental well-being. When we take the time to care for ourselves, we are better equipped to face life’s challenges, manage stress, and maintain healthy relationships. 

Prioritizing self-care can lead to increased self-esteem, enhanced productivity, and a stronger immune system. It’s essential to recognize that self-care isn’t selfish; it’s a necessary component of living a balanced and fulfilling life.

Establish a Routine

Creating a self-care routine can help you establish consistency in your life, ensuring that you’re regularly addressing your well-being. Start by identifying activities that make you feel relaxed and rejuvenated, such as meditation, exercise, or journaling. Set aside time each day or week to engage in these activities, and commit to making your self-care routine a non-negotiable part of your schedule.

Prioritize Sleep

Getting enough sleep is crucial for our physical and mental health. When we’re well-rested, we’re better able to concentrate, make decisions, and handle stress. Try and get an average of 8 hours of sleep each night and establish a bedtime routine that helps you unwind and relax. Limit screen time before bed, and consider incorporating calming activities such as reading, gentle stretching, or deep breathing exercises.

Exercise Regularly

Physical activity is a critical component of self-care, as it can help to reduce stress, improve mood, and increase energy levels. Aim for at least one hour and 30 minutes of moderate-intensity exercise per week, along with muscle-strengthening activities on 2+ days per week. Find activities you enjoy, such as walking, swimming, or dancing, to make exercise a fun and sustainable part of your self-care routine.

Nurture Social Connections

Spending time with friends and loved ones can have a profound impact on your well-being. Social support is essential for maintaining emotional health and can help us navigate challenging times. 

Make an effort to regularly connect with friends and family, whether it’s through phone calls, video chats, or in-person gatherings. Prioritizing social connections can foster a sense of belonging and improve overall happiness.

Wellness Retreats: A Dedicated Space For Self-Care

One way to prioritize self-care is by attending a wellness retreat. There are different types of retreats, including fitness, meditation, outdoor, and psilocybin retreats. These retreats offer a dedicated space for relaxation, healing, and personal growth. 

They often include activities such as yoga, meditation, massages, and workshops on topics like mindfulness, stress management, or nutrition. Wellness retreats can be an excellent opportunity to disconnect from the demands of daily life and focus solely on your well-being. By immersing yourself in a supportive environment, you can gain valuable insights and tools to help you maintain a self-care routine long after the retreat has ended.

Practice Mindfulness

Mindfulness is the practice of being present and fully engaged in the current moment. Incorporating mindfulness into your self-care routine can help you better manage stress, improve mental clarity, and cultivate a greater sense of inner peace. 

Start by dedicating a few minutes each day to mindful breathing exercises, or explore mindfulness practices such as yoga or meditation.

Engage in Creative Pursuits

Engaging in creative activities can be a powerful form of self-care. Whether it’s painting, writing, cooking, or playing an instrument, creative expression allows you to tap into your passions and can provide a sense of accomplishment and satisfaction. Set aside time to explore your creativity and make it a part of your self-care routine.

Seek Professional Help When Needed

Sometimes, self-care involves seeking the support of a mental health professional. If you’re struggling with persistent feelings of stress, anxiety, or depression, it’s important to reach out for help. A licensed therapist or counselor can provide valuable guidance and resources to help you navigate challenges and maintain your well-being.

Getting professional support isn’t limited to the guidance of a mental health professional. You may also need medical health checkups by a doctor to support your physical health and wellness. A convenient and reliable option is considering concierge medicine near Palo Alto services, which will carry out all the health examinations and tests at your own home.

In conclusion, self-care is an essential aspect of leading a healthy, balanced life. By prioritizing your well-being and implementing these tips, you can better manage stress, enhance your overall happiness, and live a more fulfilling life. Remember that self-care is not a luxury; it’s a necessity for maintaining your physical, emotional, and mental health.

5 Tips to Encourage Mindfulness for Kids

Although mindfulness isn’t new because it has roots in the Buddhist tradition, it has recently become popular in the West.

Being mindful is paying close attention to what is happening around you.

It’s simple to miss what’s happening around you in today’s fast-paced society. Everyone is either distracted by something that happened yesterday or concerned about something that might happen tomorrow and as a result, they are missing out on what is unfolding right now.

Children, like adults, are often distracted and frequently unconscious of their surroundings. This issue can result in complications such as difficulty managing their emotions or controlling their behavior.

As a result, several schools are practicing mindfulness counseling. Schools that teach mindfulness skills had fewer discipline issues and higher levels of student engagement.There are various exercises for teaching youngsters to be more mindful. These exercises can be tailored to the needs of pre-schoolers to teens.

Here are five easy but effective methods for teaching your child mindfulness:

 

1. Count Breaths

Teach your child to focus on breathing as a simple technique to calm their thoughts. Encourage them to take a few deep breaths and close their eyes. When they inhale, tell them to think “one” and “two” when they exhale. Teach them to come back to counting whenever their thoughts stray.

Make sure that the exercise does not alter their breathing patterns. Instead, it should be about assisting them in being more aware of their breaths and how their body and lungs feel when they are mindful.

 

2. Write a Journal 

Ask your child to journal their daily activities, or encourage them to tell you about them so you can note them. Choose a specific period of the day, such as their morning or afternoon routine, and ask them to recollect what they did.

They may be vague the first few times they complete this practice, such as “I had recess, and then we had math class,” but don’t correct them or dig for further specifics. Instead, make them commit to doing it again tomorrow.

With practice, kids should be able to describe their day in greater detail. Additionally, they may come up with more well-structured phrases. This activity encourages children to focus more on the present moment and prevents them from stumbling through the day, only partially aware of what they’re doing.

 

3. Practice Progressive Muscle Relaxation 

Learning to focus on the muscles in different places of the body is the key to progressive muscular relaxation. The goal is to know how to relax muscles that might have tensed up without the person even realizing it.

To do this, ask your child to lie down. Then instruct them to contract and release a set of muscles one at a time, beginning with their feet and moving on to their calves. Continue until you reach their head. Depending on your child’s age, you can try various scripts. Additionally, audio programs and online tutorials can guide your kid through the process.

 

4. Practice Yoga

Yoga is a great approach to help your child become more conscious of the connection between their body and mind. Several kids’ yoga poses can train their minds to be more present. Enroll your youngster in a yoga class, or look for kid-friendly yoga tutorials to watch at home.

Additionally, you can do yoga together and include it in your routine. Yoga will help your youngster learn coping skills, just like other mindfulness exercises

Moreover, yoga breathing exercises and relaxation methods can assist kids’ stress management. Teaching children healthy stress reduction techniques is an essential life skill that will benefit them as youngsters and adults.

Furthermore, yoga for children can improve their self-esteem significantly. Young children might feel a sense of personal empowerment by mastering a pose or strengthening their balance and flexibility.

 

5. Pretend To Be Walking on Ice

Teach your youngster to be more aware of their own body and movements. Tell them to pretend they are walking on thin ice and must move slowly and cautiously around the room. Pretending to be a radio announcer will help you become more conscious of their motions. For example, saying something like, “You’re picking your right leg up gently and carefully placing it back down.”

You may use numerous other activities to teach your child to walk slowly and deliberately. For example, you can give them a balloon throw and instruct them to treat it carefully to prevent it from shattering because it is a fragile egg.

 

Conclusion 

According to research, mindfulness techniques help children’s brains and behavior. Their concentration spans lengthen. Additionally, their mental health improves, and their stress tolerance increases. It’s crucial to keep in mind that practicing mindfulness should be ongoing. Spend time daily engaging in the mindfulness activities mentioned above with your child. Your child will learn the importance of living in the moment when you prioritize it.

Yes, You Can Choose How You Feel!

 

While there are many ways of staying ahead of your inner life, some are rather older and more traditional routes. On the other hand, there are some great developments here too. Just keeping a few good things in place in your life can really mean all the difference.

Staying Mindful

There is no correct method of mindfulness. Rather, there are more ways than you could imagine. The trick is to find the one that blends into your life and self in a seamless and beneficial way so that you can surge ahead with purpose.

Keeping Journals

A lot of folks absolutely swear by the efficacy of keeping journals. Certainly, if you’re looking to discover more about yourself, this could be the perfect way in. Keeping a journal can unfold things in some interesting ways.

 

The really nice thing about journals is that it’s multi-functional. Not only are you unlocking parts of yourself this way, but you can also keep a very close track of how things develop over time and whether your solutions are effective or not.

 

Whether you’re on the religious or spiritual side or regard yourself as perhaps more psychological and philosophical, there’s a form of mindfulness practice out there for you. For many, it can be as simple as just taking a few moments’ silence each day.

Seek Out Rewarding Things

Not every day is going to be a walk in the roses, and not every experience is going to be worthwhile. That’s just how it is. However, there are times when you can influence the outcome of choices and events, and that’s where to strike.

 

Knowing yourself and your environment well can mean all the difference. It enables you to structure things so that you seek out (and find) rewarding things and experiences in this life.

 

This is not to say that you should be thrill-seeking or attending many parties. It’s to determine what in life makes you better and happier and then to spot these instances and engage with them in a healthy and zesty way.

Be Good to Yourself

Looking after yourself is not selfish. In fact, it can easily be a form of generosity to others. After all, you’re no good to anyone if you’re a smoldering heap of ashes, are you? Take care of yourself, so that you can take care of others who may need you.

 

Being good to yourself is not a one-size package deal that could work for anyone. It’s different for different folks, but you ought to figure out what works for you as soon as you can so that you can put stuff in place.

 

Make sure that whatever you’re doing, it’s for the right set of reasons. Don’t damage yourself in the service of others, if you can help it at all. Favor things that grow you as a person, and you’ll soon be growing the folks around you too.

Modern Techniques

There are some exciting developments in this area, too. There is a new trend in wearable devices that do all kinds of things, from monitoring your fitness to enhancing your moods. It’s a burgeoning sector of the modern market, in fact.

 

If you’ve been looking for a way to take control of your mental life, you might want to check out Hapbee. Hapbee lets you choose your mental state so that you can optimize your day.

It’s one of the most exciting products in this range of gizmos, gadgets, and devices.

Some Thoughts

We all want to feel happier and more purposeful in our doings, that’s a given of the human condition. It can all seem a little unattainable a lot of the time, but there’s always hope with these things as long as there’s the will to achieve.

 

Putting in place some basic good rules can be the start you’ve been looking for, and you could be going from strength to strength before you know it. It’s all about self-understanding and putting the right things into motion.

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About The Author

Taylor Parker is an American based writer and blogger. She is very passionate about family, fashion, health, and lifestyle. Taylor writes mostly lifestyle articles, but also you’ll find her in home improvement and other niches.  You can follow her on Facebook and Twitter

7 Comforting Foods To Help With COVID Stress

Stress and anxiety can create physical and mental chaos. COVID-19 has aggravated the problem globally. There is no sight of vaccination. Hope and prayers are failing to bring anything constructive. Can eating come of any help? Food items are a ‘new normal’ that is shaping pandemic recovery.

What is the connection between COVID-19 stress and food? Stress-causing pandemic is not just limited to mental abilities. It can prod indigestion and irritable bowels, which can mess with your gut causing digestive stress, heartburn, constipation, bloating, and stomach discomfort. There are many ways to lessen this stress. Correct dietary habits can keep your gut healthier and happier. Here are some uplifting food options for your health and gut. Practice them for an excellent and healthy appetite.   

1. Eat Protein-Rich Nuts

Stress eats upon vitamin B stores in our body. Nut snacking helps to replenish our system with proteins. B vitamins protect our body’s neurotransmitters and help them fight stressful situations. Eating a few servings of potassium-rich pistachios a day helps reduce blood pressure and cuts down the strain on our heart. Eat a handful of almonds and walnuts to boost your energy level and improve your mood. Nuts are rich in omega-3, zinc, and keep blood sugar levels at an optimum level.

2. Include CBD As Dietary Supplement

Quelling pandemic anxiety is not a straightforward task. Natural remedies like hemp-derived CBD are showing positive results and good recovery from stress and depression. CBD in edible forms like gummies and oils are a delicious way to get functional benefits from the cannabis plant. Buy Lazarus Naturals online to get a sense of calm, focus, and fast-acting effects from CBD and other phytocannabinoids. CBD oil tinctures use the sublingual route for quicker results.

 

3. Tuck Into A Bowl Of Oatmeal

Complex carbs like oatmeal can make you feel more relaxed and calmer. The increased serotonin production (a brain chemical) reduces stress hormones. So, instead of reaching out for a sugar-filled breakfast bowl, turn to complex carb-rich oatmeal. It doesn’t hike your spiked glucose levels and is a healthy inclusion in your diet.

4. Spoil Yourself In Raw Vegetables And Leafy Greens

Tame your stress and hassle by including crunchy raw vegetables in your diet. Celery and carrots help ward off tension. Leafy vegetables like spinach contain folate, a dopamine-inducing brain chemical that helps you keep calm. The Journal of Affective Disorders published a research study done on 2,800 middle-aged people and senior citizens, which revealed that folate eaters had lower depression symptoms than those who ate the least

Folate and fiber-rich vegetables like cabbage, collard greens, spinach help stabilize mood. Aside from the green diet, root-based veggies like sweet potatoes have plenty of vitamins, fiber, and minerals that boost serotonin neurotransmitters.

 

5. Treat Yourself To Fruits

Most of you like to end your meals with something sugary. Sodas and sugary drinks are sweet-led and refreshing takeaways. But they are calorie-rich and have no health benefits. Fresh fruits have natural sugars that are harmless to the body. They complete your body’s fiber, health, and energy needs and give you a nutritious and wholesome advantage. They also keep you feeling fuller for a more extended period.    

 

6. Bite Into Stress-Relieving Dark Chocolate

The healthful flavonoids in dark chocolate improve blood vessel flow. Just a bite of the pampering dark cocoa reduces stress hormones, including cortisol. It also reduces the ‘fight-or-flight’ hormones known as catecholamines in stressed individuals. Dark chocolate also has a seductive reputation as an aphrodisiac. Choose dark chocolate that has 70 percent cocoa. Remember to eat it in moderation to help you seek comfort from stress, not as regular milk chocolate that increases calories.    

  

7. Sip Herbal Tea

The University College London showed exciting research findings on tea and anti-stress. A UCH study revealed that tea drinkers de-stressed faster and experienced lower cortisol levels than those who drank a placebo. Although black tea came into use in the research study, herbal and decaffeinated teas score an edge over ordinary teas in stress-fighting abilities. Have a cup of chamomile tea. It has an apigenin antioxidant that enables good sleep by binding to sleep receptors. Peppermint tea also brings a soothing effect to the digestive tract.

 

Mindful Food Choices That Can Drive Corona Anxiety Away  

Here are some slight changes you need to bring in your dietary habits to avoid pandemic stress and strain.

● Devise a daily meal plan for yourself and your family and follow it relentlessly.
● Buy fewer processed foods like cheese, cakes, slices of bread, and edibles containing high-salt and high-sugar.  
● Load up your diet with low-calorie foods like fruits, vegetables, whole grains, yogurt, and lean proteins. It will help build up immunity and resistance.  
● Flavor drinking water with citrus fruits and berries to add a health approach to it.
● Include comfort foods at least once a day in your meals to enjoy the most benefit.  
● Make clear soups an essential part of dinner.
● Substitute carb dishes at night, such as rice with healthy chapatis.    

Conclusion

Welcome, 2021, with the power of anti-stress comfort foods. Eating healthy food, and that’s a conscious choice, can help you come out of COVID stress and brace optimism. Give up eating a calorie-rich and oily diet alone or with your friends and family. Switch to healthy, organic, and fat-free choices for an active heart and abundant wellness. Make a persistent effort in the New Year to eat healthy and organic food, and you will love your decision.

 

About The Author

Lisa Dinh is a thorough and meticulous Content Analyst. She commits herself to continuous learning and focuses on sharing ideas and techniques learned from her experiences.  And she is a passionate writer who loves writing about health and wellness. She writes in a concise manner so that the information is helpful for everyone.

Why You Need To Put Yourself First In 2021

I am the first to admit that my self-care is seriously lacking. However, I think 2021 is a perfect time to start implementing some new and better habits. Who doesn’t want to be the best person they can be? I know I do. 

We all know the importance of sleep. This is another thing that I have not been great at in the past, but here is my bedtime self-care routine.

Set boundaries around time:

This was a hard one for me and something that I still struggle with. However, it’s so important to have boundaries around your time. I am the first to be working well into the wee hours of the night. So my workday ends at 3, which means I am done emailing and doing anything else work-related at 3. Being a college student I have so much homework all the time so from 4-6 is when I work on homework. This allows me to usually study and do homework for one class. On weekends I take the extra time I need for classes, and I try to squeeze a workout in before dinner. Then after dinner, it’s time for a shower and some downtime. 

Exercise: 

This has become such an important part of my nighttime routine (I tried to be a morning exerciser I’m just not). This is something that helps me turn my mind off and feel good afterward. Even if I didn’t get everything that I wanted to achieve done that day, exercise is something that I accomplished. I feel great and I’m ready to wind down for the rest of the evening. 

A full belly and a hot shower: 

I’m usually starving after working out so I have to eat right after. I also feel like I have to have something healthy because well I just worked out and I wouldn’t want to take all that work away by eating something that’s going to make me feel like garbage. Next is the hot shower. This is where I melt the day away. I come out feeling clean and relaxed ready to snuggle up and relax for the evening. 

Reading or tv: 

We all need something to help us wind down. To take our minds off of the day. Whether I read or watch tv really depends on the day. Thursdays you can find me on the couch snuggled up with my dog watching Greys. Although the other days of the week are hit or miss if I find something good I’ll watch tv if not it’s to my room to read. 

Breathing:

This is something that I do every night before bed. I work on control breathing. I hold my breath a lot when my anxiety is high. (who’s isn’t right now) So this is a time for me to really relax and get into the mood to sleep! 

I find night time is the best time for me to do self-care. It’s relaxing for me and the perfect way to end the night and rest a-little before my busy life kicks back up the next morning

I hope this helps! Stay mindful! 

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