National Relaxation Day

August 2019

Breathe in. Breathe Out. What does it feel like to take a breath?   Breathing is a great way to relax. Try practicing your breathing this month and on August 15, National Relaxation Day. Did you know that stress can damage our physical health? Stress puts us at risk to develop diabetes, heart disease, depression, and more.  Toxic chronic stress can derail an otherwise successful nutrition and exercise regimen. How can you add stress management to your healthy lifestyle? Take a deep breath and read on for resources.

Just Breathe!

It’s free, it’s easy, and it’s always with you. You can practice deep, relaxing breaths anytime and anywhere. The American Institute of Stress states, “Abdominal breathing for 20 to 30 minutes each day will reduce anxiety and reduce stress. Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Breathing techniques help you feel connected to your body—it brings your awareness away from the worries in your head and quiets your mind.” Learn more about breathe practice.

I Take a Walk

The Anxiety and Depression Association of America reports that, “Exercise and other physical activity produce endorphins — chemicals in the brain that act as natural painkillers…Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.” Click the link to read more.

Get Outside, So Beautiful!

Researchers at the University of Essex, “are advancing the notion that exercising in the presence of nature has added benefit, particularly for mental health. Their investigations into “green exercise,” as they are calling it, dovetails with research showing benefits from living in proximity to green, open spaces. In 2010 the English scientists reported results from a meta-analysis of their own studies that showed just five minutes of green exercise resulted in improvements in self-esteem and mood.” Source: Harvard Health

So Cute Can’t Stand It!

This cute article from HowStuffWorks confirms what Dietitian Julie has always said – animals are too good for us. “…Multiple studies indicate that pets are powerful forms of stress relief, lowering not only blood pressure but also harmful stress hormones like cortisol, which is associated with depression and anxiety, and elevating beneficial ones like oxytocin, which is linked to happiness and relaxation. Some people experienced increased output of endorphins and dopamines after just five minutes with an animal. And while it’s usually the four-legged furries that get all the credit, other pets can help, too. Simply watching a fish tank versus a bare wall for 30 minutes lowers blood pressure significantly.”

Lastly – did anyone else notice all these studies measured benefits in 5-minute increments? Surely we can all find 5 minutes every day to practice relaxation. Wishing you a peaceful month.