Take the pressure off with these simple daily rituals.
Do you regularly feel frazzled? It seems you’re not alone. A Good Health survey discovered 66 per cent of New Zealand women have experienced high levels of stress. Try these fuss-free daily strategies to help you decompress, with minimal effort required.
First thing…
Get bowled over
People who start the day with cereal have lower levels of the stress hormone cortisol than those who rarely eat it, found a UK study. According to lead author Professor Andy Smith, “the increase of brain tryptophan following the intake of carbohydrate-rich food may produce an increased capacity to cope with stress.” Regular breakfast eaters may also be more organised and, in turn, less flustered, adds Smith.
Mid-morning…
Repeat a calming phrase
Silently repeating a soothing phrase like ‘one’, ‘rama’ or ‘om shanti’, which means peace, can instantly defuse stress. Known as mantrams, these words and phrases “serve to train attention and interrupt the stress response”, explains US research scientist Dr Jill Bormann. “You can use them anytime, anywhere, with eyes open or closed, in any position.
At lunch…
Go for a stroll
The stress-busting benefits of exercise kick in with as little as 20 minutes of activity a week, say UK experts – easily achievable with a daily walk. The more time people devote to exercise and the higher the intensity, the less likely they are to report psychological distress, the study showed.
In the afternoon
Snack on orange
As well as strengthening immunity, the vitamin C in oranges is a potent tension tamer, helping to blunt spikes in blood pressure and return cortisol levels to normal after stressful situations, according to German research. Other vitamin C-rich fruit are strawberries, papaya, kiwifruit and cranberries.
At night…
Curl up with a book
Just six minutes of reading slows the heart rate and eases tension, say UK scientists. “When we speak of someone as being ‘lost in a book’ we are literally describing their temporary absence from the real world,” says research director Dr David Lewis. “It is this element of escapism that makes reading such a powerful antidote to stress and anxiety.”
 | For more health tips pick up the January issue of Good Health magazine at magshop.co.nz.
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