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Day 7: Effective Ways To Manage Stress For Better Hormonal Balance

Day 7: Effective Ways To Manage Stress For Better Hormonal Balance

So, have you looked for some ways to reduce your stress? O just tried deep breath to relax? Anything is better than nothing at all!

I’m here to accompany you through this challenging journey!

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Today let’s look at some effective ways to de-stress together to help make your journey easier!

How Your Stress Affects Your Hormones

When you feel stressed, various hormones change in response. A number of them includes glucocorticoids, catecholamines, growth hormone and prolactin. These can lead to a wide range of health problems like irregular menstrual cycles, suppressed immune system, weakened digestive system, etc. To have our hormones functioning properly and maintain our good health, it’s important to manage our stress well.

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3 Ways to Effectively Manage Stress

1. Chew Some Gums.

You never saw this coming, but it sure does work. Although is often not listed as one of the relaxing techniques, it does help in relieving stress, supported by empirical findings. The Northumbria University in the United Kingdom, showed that gum chewing reduces tension and a feeling of anxiety by 12%. They suspect that chewing gum increases one’s blood flow and neural activities in the brain.

2. Take A Nap

Leonardo Da Vinci and Albert Einstein were creative minds who took multiple breaks from work to take a nap [1]. A recent example is Arianna Huffington, the publisher of The Huffington Post who recently wrote a book on the importance of sleep, The Sleep Revolution: Transforming Your Life, One Night at a Time. The book is about how having enough sleep can help us perform better. When we sleep, we gain back lost energies.

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3. Meditation.

Until now meditation was only popular in the east, the rest of the world – particularly the west – is just beginning to catch up on the power of meditation and what it does to the body and mind.

But in case you’re wondering if you would benefit from sitting still with your eyes closed, here is one amongst many reasons to meditate: regular meditation helps to calm one’s mind, shift your focus away from the problems which sometimes only exist in your head, and lower your blood pressure level. Regular meditation also prevents or cures you of anxiety disorder and sleep issues.

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According to a study conducted by Maharishi University, participants who meditated for four months were reported to have experienced a 20% decrease of the stress-causing hormone, known as cortisol, while on the other hand, participants who didn’t meditate for the same period of time were reported to have an increase of cortisol. [2]

Demonstration

A 10-minute guided meditation video to help ease anxiety, worry and the sense of urgency.

Reference

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Chloe Chong

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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