The forward fold is simple and is great for reducing stress and can also assist with circulation and the regulation of the nervous system.
The most traditional way to do this would be sitting on the floor with your legs together in front of you – you can bend them slightly to reduce tension in the hips or hamstrings – and then allow your upper body to fold forwards over the legs.
Take a few deep breaths while focusing on relaxing your upper body, and then slowly roll up to a seated position. When upright, roll your shoulders a few times to bring your body back into alignment.
You can do this in a chair too. While seated, keep your feet flat on the floor and let your upper body gently fold forwards.
Digestive issues are on the rise – 86% of Brits have had gastrointestinal complaints, ranging from bloating to extreme pain, and Google searches for ‘gut health’ have risen by 400% in recent years.
The good news is that improving your gut health can have a massive impact on both your physical and mental health, and it needn’t be complicated or require expensive ingredients or supplements
Here are some of the main reasons you might need care, and simple changes you can make.
1. Limit ultra processed. They are bursting with additives and emulsifiers, which can have a negative effect on our microbes. Aim to eat a diet higher in natural foods that don’t come with a long ingredient list, such as wholegrains, lean meats, vegetables and fruit.
2. Enjoy more fibre. A lack of fibre can negatively affect your microbes. Get more plant diversity into your life to increase your fibre intake. 30 different plant variants a week is a good target. Try mixed bags of salad, different colours of peppers, mixed frozen veg, lentils, pulses, and use a sprinkle of nuts and seed mixes on soups and salads.
3. Reduce stress. Stress is bad news for your beneficial microbes and one of the biggest hurdles in modern life. Take three deep breaths before eating, to switch to rest and digest mode. Planning your meals and taking your time to eat can help reduce overeating (and stress).
4. Don’t eat late at night. Overindulging before bedtime can disrupt your sleep and your microbes. Research shows the better quality of sleep you have the more likely it is that you have a greater number of beneficial microbes. Try going to bed earlier too – aim for at least seven hours a night.
5. Post antibiotic remedies. Antibiotic can be lifesavers, but they’re like a nuclear bomb on your microbes! These can regenerate in time, but not always in a good balance. Having a regular intake of fermented foods rich in probiotics (good bacteria) can help improve this. Good choices include live yoghurt, miso, kimchi, sauerkraut, kefir and kombucha.
6. Move more. Exercise can positively change your microbes and how they function. Studies in women have shown that those who did at least 3 hours of exercise a week had increased levels of gut bacteria associated with a lean BMI. You don’t need to do high-intensity exercise (as this can stress out the body and can therefore negatively influence your microbes) simply do more exercises you enjoy, such as walking with friends.
7. Cut down on booze. Excess alcohol can damage your gut lining and reduce beneficial microbes. Binge drinking can be particularly problematic, with studies suggesting negative gut results can last 1 to 2 weeks. If you’re going to have a drink or two, then red wine is a good option as it’s packed with healthy polyphenols (plant-based chemicals) which can help your microbes be more efficient.
Did you know that houseplants can reduce stress, boost our mood, increase productivity and improve oxygen levels in a room?
And that’s not all… looking after our plants generally makes us feel good, giving us a sense of purpose and joy when we see them thrive.
The more houseplants you have, the more air-purifying benefits thay may bring. Plus potting soil is full of microbes which could increase your serotonin levels helping to make you feel more relaxed and happy.
Try easy-to-grow, good-value varieties, such as Boston ferns, and enjoy the positive effects of s leafy living space for yourself.
Aim to spend a few hours each week in a green space, enjoying the sights, sounds and smells.
It’s great to just stop, look around, breathe in the smell of the trees and appreciate the pattern of light passing through the leaves.
Pausing to notice your environment in this way shifts your focus outwards, makes you more engaged in the world around you and less in your own thoughts.
There are plenty of studies showing that just being in green spaces can help reduce stress and anxiety.
Surprisingly, it can help boost your immune system too. So go to a park or a patch of woodland whenever you get the chance.
Stress can lead to weight gain and make you more likely to overeat. We live in an increasingly hectic world, and stress is an unwelcome fixture in many lives. Emotional stressors are something we have to deal with on a daily (or in some cases, hourly) basis, and we are frequently exposed to physical stressors, too. Alcohol, cigarettes, coffee, pollution, lack of exercise, over-exercising and poor sleep patterns all add to the stress that is threatening to tip you over the edge and lead to low mood.
When the body is stressed, the small structures that control your hormones, known as the adrenal glands, go into overdrive, causing a rise in your metabolic rate. For the body to try to counteract this, we ‘use up’ nutrients faster than we can replace them. Couple this with a typical ‘pick me up’ diet of sugary, carbohydrate-rich, grab-and-go foods, and stress quickly gives way to anxiety, depression and illness.
Next time you’re feeling the pressures of life, try ditching the wine and ice cream, and munch on the best calming foods for stress relief instead.
Papaya
Add this exotic fruit to your morning smoothie. Vitamin C is used in large quantities by the adrenal glands, therefore long-term stress can result in a depletion of this immune-boosting antioxidant. Guava, strawberries and kiwi fruit also warrant a thumbs up.
Fish
Fish is high in vitamin B12, which is essential for combating irritability, depression, anxiety and insomnia. B12 works in synergy with folic acid, so combine your fish with folate-rich spinach for a nutrient double whammy.
Pumpkin seeds
These nutty nibbles contain L-tryptophan. This is an essential amino acid that causes a boost in serotonin (the body’s natural anti-depressant) and melatonin (our natural sleeping aid). As it’s not produced within the body, we have to consume tryptophan-rich foods. Other sources are turkey and baked potatoes.
Almonds
Magnesium deficiency, a common side effect of stress, can magnify symptoms. Due to modern farming and processing, much of the food we consume is lacking in this vital mineral. Therefore, we have to try harder to include foods that are naturally rich in this disease-combating marvel. Nuts, in particular almonds, are rich in magnesium and should be included in small amounts, daily.
Swiss Chard
During periods of stress, we excrete more potassium than usual, which can lead to some pretty unpleasant side effects over time. Almost every organ, cell and tissue needs potassium in order to function optimally. It also aids smooth muscle contraction (including the muscles that control digestion, which is why stress and irritable bowels often go hand in hand). Dark leafy greens, such as swiss chard, can go some way in rectifying this.
Eggs
Not only are eggs rich in a whole host of valuable nutrients, including zinc, which is an essential immune booster, but they are also one of the best sources of protein around. Our protein stores are used up quickly during periods of stress. Plus, considering protein is used in almost every function right down to cellular level, it’s essential that stores are replenished regularly.
Tea
Apparently there’s a reason us highly stressed Brits stick the kettle on when things get too much. According to studies, four cups of black tea per day may promote a feeling of calm and aid in de-stressing. If you find your caffeine sensitive, stick to herbal teas, such as chamomile.
Honey
Sleep-inducing and tranquilising, honey truly is one of nature’s best remedies. Try drizzling over your morning oats for breakfast or stirring into some warm milk for a good night’s rest.
In your 20s… Try HIIT training Short workouts that don’t need equipment or much space are a fun way to get rid of stress and boost energy.
In your 30s and 40s… Build strength Muscle and bone mass decrease from around age 30, so do strengthening exercises such as bodyweight workouts, weightlifting, Pilates and even heavy gardening.
In you 50s… Go walking Keep supporting bone health through a weight-bearing activity, such as brisk walking. It’s also great for weight management and mental wellbeing. This can be especially helpful because women can experience anxiety during the menopause.
In you 60s, 70s and beyond… Boost balance Low-impact seated or standing workouts that focus on balance, core strength and flexibility. The NHS recommends balance-supporting activities, such as tai chi, at least twice a week.
We’re frequently told that exercise is hugely beneficial for both our physical and mental well-being, but it’s important to remember you can have too much of a good thing. While you might logically think that the more exercise you do, the greater the endorphin hit and stress relief benefit – over-exercising can have the opposite effect by triggering your body’s stress response and raising your cortisol levels.
Is exercise effective for stress relief?
Any form of physical activity is a great way to relieve stress. Physical activity not only boosts our body’s ability to use oxygen, but it can also improve blood flow. As you probably already know, exercise releases feel good hormones such as endorphins and serotonin into the brain.
Exercise can also provide you with a distraction, taking your mind off work stresses, daily tasks and other issues you may be experiencing. While it doesn’t directly problem solve, exercise can provide clarity and allow for a more rational mindset.
While some people experience immediate euphoria after exercising, others can feel it over a longer period of time. The benefits of exercises (mental and physical) are built up by sticking to a consistent routine.
Can exercise increase your cortisol levels?
While exercise is a great tool for stress relief, over-exercising can have the opposite effect. The hormone cortisol, otherwise known as the stress hormone, has been shown to increase if you over exercise and over strain your body. Stress is often linked to a mental process; however, we tend to disregard the effect it can have on our body physically.
Exercising too much, or not performing stretches or cool downs when you do exercise can cause a number of physical strains on our muscles.
But what counts as over-exercising? Performing high intensity exercise for over 60 minutes a day can be shown to affect blood levels and neurotransmitters that can lead to feelings of stress, depression and chronic fatigue So, stick to between around 30 – 60 minutes of exercise 5 times a week to get the benefits you need and allow your body to recover.
Will exercising every day make me more stressed?
It is perfectly fine to exercise for under an hour every day, depending on the workout you choose. Some exercises like HIIT training can be more beneficial in shorter bursts. The healthy stress your body undergoes during HIIT sessions triggers autophagy, which put simply is the process your body goes through to clean out damaged cells and regenerate newer, healthier cells to help the body achieve optimum health, as well as being anti-ageing.
The NHS recommends exercising between 15-30 minutes every day, or 150 minutes per week. It is greatly beneficial to mix up your weekly routine, by switching between high intensity exercises like HIIT that can last 15-30 minutes and low intensity exercises such as long walks and cycling.
What are the best forms of exercise for stress relief?
While all types of exercise help with stress relief, aerobic exercise is considered most beneficial. Exercises such as cycling, walking, jogging, running or swimming have an incredible effect on your body and mind. Doing exercise outside can also help with stress relief. Fresh air does wonders for the mind. Plus, fresh oxygen stimulates the release of happiness hormones and boosts your immune system. A change of scenery also means your workouts never have to be boring or repetitive.
It’s no secret that stress is bad for your health. Long-term exposure to anxiety is linked to increased risk of heart attack, stroke and other conditions.
But new research shows negative emotions may alter your bodies immune response, leading to increased inflammation.
The results showed that those who experienced negative moods several times a day, for extended periods of time, tended to have higher levels of inflammation in their blood.
It is hoped that further research may lead to psychosocial interventions to break the cycle that can lead to chronic inflammation and disease.
Meanwhile, hit that yoga class or meditation session.
Did you know that between 75 and 90 percent of all doctor’s office visits are due to stress-related complaints? For this reason, it is important to understand the many different ways in which stress impacts our health and wellbeing. This infographic guide from the team at Study Medicine Europe shows how stress affects the body and also offers some practical pointers on stress management.
How Stress Affects the Body
When we feel stressed, our brain triggers a “fight or flight” response which pushes the body into survival mode. Once in this state of high-alertness, the stress hormone, Cortisol, can temporarily modify or shut down functions that get in the way, such as your digestive or immune systems or even your growth processes. This is why you may experience symptoms such as headaches, heartburn and stomach aches when you feel stressed.
The Impact of Chronic Stress
Chronic stress refers to when your stress system is continually activated over a long period of time. This overuse puts a lot of pressure on the body and increases the risk of certain illnesses. Studies have found that people who suffer from chronic stress are more likely to suffer from particular conditions, such as heart disease, diabetes and burnout.
Combating Stress
We all know that it’s important to look after our physical health, but sometimes we forget about the importance of taking time to look after our mental health. Part of being healthy is learning positive ways to manage stress. Some ways to do this include learning mindfulness, being able to recognise your stressors, and making lifestyle changes.
Learn More About the Negative Health Impact of Stress
If you are curious about the science of stress and would like to find out more, why not check out the below infographic. This handy guide looks at how stress work and lists out the many ways it can affect our health. It also outlines some things you can try to reduce stress in your own life.
Get the sleep you need
Salmon, like halibut and tuna, is packed with vitamin B6, which is needed to make the sleep-inducing hormone melatonin. Also try: kale, bananas, whole grains, peanuts, soya beans.
Stop stress
Carbs help the brain make serotonin – a chemical responsible for maintaining mood balance. Opt for complex carbs, such as oats, as these won’t add to your stress-induced blood sugar spike like refined carbs do. Also try: blueberries, dark chocolate.
Alleviate anxiety
The high levels of vitamin C in oranges will lower blood pressure, as well as suppressing presence of the stress hormone cortisol in your system. Also try: asparagus, milk, turkey.
Lift a low mood
Curcumin, found in turmeric, has potent anti-inflammatory and antioxidant properties, making it an antidote to wear and tear, and a mood booster. Also try: lentils, crab, Brazil nuts.
Boost energy
Spinach leaves are high in magnesium and iron, both key in energy production. Squeeze over lemon juice to help absorb the iron. Also try: pumpkin seeds, sweet potato, almonds.
Chill out
Adding chilli to your meal could help curb your anger and put you in a better mood. Your body reacts to the chemical capsaicin – which makes chillies hot – by releasing endorphins, helping you to cool down. Also try: kiwis, barley, peanuts.
