Most of us have a laid back attitude when it comes to painting a picture about ourselves. And not unjustly, since the days run at breakneck speed and with them we who unfortunately at the end of each day find that we neither managed to do what we wanted nor of course took care of our well-being. And somehow fatigue just accumulates and this has a negative impact on both our mind and our body.
Here, you will see some small wellness techniques and practices that can make a big difference in your daily life.
Reduce the noise
Continuous calls to Zoom, endless pending calls and constant deadlines can make you feel exhausted. “Many of us have forgotten what it is like to be quiet around you, but we benefit greatly from the silent moments,” says Emma Mills, meditation expert and author of Inhale. Exhale. Repeat: A Meditation Handbook for Every Part of Your Day ”. “When we are calm, we can listen to what our body is telling us and observe the thoughts of our own mind. Here you can find creativity because when you do not fill your head with what you think you already know, you create a gap for something unexpected “.
Mills is a short meditation that you can do almost anywhere you can find a comfortable spot. It contrasts silence with sound and is a great exercise to calm a busy mind. “Get comfortable and take 10 breaths,” Mills explains. “Be silent during each inhalation, but, on the exhales, allow yourself to be heard. “When your exhale stops, it stops making a sound.” The silence that immediately follows is more intense. “It is the contrast between the sound of your ‘buzz’ and the silence that comes after what helps you focus on things,” he says.
Take advantage of the morning sunlight
According to Dr. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford University School of Medicine, the rumors surrounding the blue light are largely misplaced. After more than 20 years of research in vision and neurobiology, he claims that it is actually the brightness of light – not blue – that disrupts our circadian rhythm. Through his hugely popular Instagram account – @hubermanlab – and his podcast, he shows us that thinking about light in terms of luminosity is the key to good mental health, as the cells in our eyes that detect luminosity are also responsible. to a specific part of the brain, called habenula, either to increase or decrease feelings of depression.
So it is recommended to go out every morning for two to 10 minutes of exposure to light (depending on the brightness), without sunglasses and without looking directly at the sun, so that the cells in your eyes can signal to your brain to suppress the symptoms of depression.
Breathe better
You may know that during stressful times, breathing can become shallow, forcing you to breathe faster to get the oxygen you need. But this can become a habit. Proper and controlled breathing techniques that allow you to properly fill your lungs have been shown to activate the parasympathetic nervous system, which helps to slow down your heart rate, lower blood pressure, support digestion and, most importantly, calm down. of your nerves.
The next time you feel the need to calm down quickly, try this: Sit comfortably with your hands on your stomach, take a deep breath, let your lungs fill, and then exhale aggressively, expelling the air as quickly as possible. . Repeat until you feel calmer. It’s natural to feel weird the first time you do it, but it works perfectly.
Pay attention to bacteria
We all know that probiotics are important, but there are two specific strains that have recently been shown to help relieve depression and anxiety. Most experts agree that probiotic supplements should contain a range of bacteria – the more strains the better, and now a study published in Frontiers in Psychiatry confirms that lactobacilli and bifidobacterium are particularly beneficial in improving mild symptoms. depression and sleep recovery.
So talk to your doctor and he will advise you on probiotics and other dietary supplements that will benefit you.
Try anti-inflammatory training
Exercise is highly associated with inflammation, especially of the joints. However, a slower pace has been shown to have the opposite effect, actively helping to reduce inflammatory diseases such as arthritis and heart disease. An excellent example of such exercises is yoga. Studies show that regular yoga practice can reduce inflammatory markers and alleviate depression, while Harvard Health cites tai chi as a “mind-body therapy” that can help reduce pain, improve mood, and lowering cholesterol and alleviating inflammation.
Mild workouts should not replace high-intensity workouts, but if you have difficulty with daily workouts or HIIT classes, try alternating high-intensity workouts with slower workouts.
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