7 tips to combat STRESS
Stress is an epidemic in today’s 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 mothers, we are often givers, learning to receive can have 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 family because when your cup is full it will overflow to others. People deal with stress differently; some are more resilient and have adopted habits to support their stress response symptoms.
Managing your stress is essential for long term health and vitality!
Here are 7 tips I use to combat stress and have witnessed clients 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 comes down to perspective and how you react to situations.
Deep slow breathing, mindfullness and Yoga are also ways of calming and relaxing your mind and body. There are even apps that help you relax like headspace, breathe2relax, or Hello mind.
2 Hydration – Water 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 1 litre of water per 22kgs of body weight. If you drink coffee add another litre as it is a diuretic. Carry a bottle of water with you everywhere you go, in the car, at the office to remind you to stay hydrated. Drink 2 glasses of water on waking to energise your cells. Tap water is full of chlorine, fluoride and other nasty’s. I have a water filter/ioniser which produces antioxidant rich, alkalysing water to hydrate and energise your cells. For more information on the health benefits of this antioxidant water go to www.kangenwaterperth.com
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, 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 and reduce stress.
4 Daily exercise is essential for brain health and mood, running, swimming or walking can decrease stress hormones and improve sleep. Choose an exercise you enjoy, if you are unfit start slow and build up. Find a buddy to exercise with. Enjoying time in nature 30 mins a day in the sunshine, walking on the grass or by the beach can reduce stress hormones and recovery. It is also a good way to move your focus from worrying and obsessive thinking, so make time for exercise daily.
5 Adrenal support is important in times of stress. Withania, liquorice 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. As a naturopath, I choose herbs and supplements specific to your body’s needs to achieve the best results for you.
6 Sleep is crucial for recovery, especially during times of high stress. A good night’s 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 Wi-Fi. Relaxing meditation before bed can help you sleep better. Journaling 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, journaling and gratitude are some great ideas to practice self-love daily.
I can recommend specific meal plans, supplements and rituals to relieve your stress related symptoms, to help you feel energised and loving life every day!
Email info@karolynzinetti.com.au or call 0404331323 to book your naturopath consult today, health rebates are available. Karolyn Zinetti has over 12 years of experience as a naturopath, specialising in stress management and digestive health to improve your energy and vitality. Karolyn is offering parent parcel members 50% off her initial naturopathic consultations for the month of MAY!
1 Comment
Jo Hodgson
7 years agoFabulous tips in a light practical article. Thanks for sharing. Keep inspiring.
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