ecoPharmacist

Instant Stress Busters

The following are examples of instant stress busters, excerpted from Natural Superwoman, by Rosamond Richardson. In a world of go, go, go, these are great tips to remember. They can bring relief to mental, physical and emotional stresses. As always, remember to breathe when stress is present.

 

Slow down and take your time. Talk, walk or drive at a slower pace.

 

Call a friend for a long chat.

 

Escape mentally – read a book, watch a movie or be a sports spectator.

 

Keep a notebook on you and make lists: being organized is less stressful.

 

Smile. It relaxes the major facial muscles and releases serotonin from the brain and makes you fell better.

 

Stop thinking ‘must’ ‘should’ and ‘ought’ for at least an hour.

 

Sweat out your stress. Take some vigorous exercise class, or dance til you drop.

 

Write a list of all the essential things you have to do – then stick it on the fridge and leave it until tomorrow.

 

Look at some wonderful paintings, or paint one yourself.

 

Change into comfortable clothes.

 

Help someone. Be really nice to someone.

 

Get a massage or a pedicure.

 

Write a rage letter and don’t send it.

 

Find a safe place to cry. Crying restores the chemical balance of the body.

 

Drop perfectionism: it stresses you out.

 

Pet the dog or cat.

 

Shut the door on the world at least once a day to see you own needs: do some yoga or meditation.

 

Lie down with a hot wet flannel over your face.

 

Go away for a weekend.

 

Lie in a hot tub and add soothing essential oils to the water. Light a candle and dim the lights and breathe.

 

Turn off your mobile phone.

 

Sometimes doing nothing is the key to stress.

 

Express yourself: don’t maintain the stiff upper lip. And don;t lose your sense of humor.

 

Change your routine – have a beautiful bath mid afternoon.

 

Cancel your appointments and have a day off.

 

Collect inspirational quotations and stories and refer to them to lift your spirits.

 

 

 

 

 

 

 

 

 

9 Foods To Fight Inflammation & Boost Your Mood

A recent article in MindBodyGreen, was very eye catching to me. The article discusses 9 Foods To Fight Inflammation And Boost Your Mood. Using food as medicine is a passion of mine. Using food to relieve your ailments is powerful. The following is directly from the MindBodyGreen article and is worth the read. Empower yourself, heal yourself, through the food you eat!

 

Foods have a marked impact on our moods, but too many times when we’re struggling to get through the day, we reach for the very snacks that only bring us down: sweets, refined carbohydrates and other processed foods.

When you eat unhealthy junk foods, you set in motion a silent, chronic inflammation that wreaks havoc on your body. Not only does that affect your physical health, but it also impacts your overall mood.

While unhealthy foods can promote a negative outlook, the good news is that healthier options can also produce a positive one.

By adding these nine mood-boosting foods into your diet, you’ll reduce low-level inflammation throughout your body, and help transform a down day into a happy one:

 

1. Yogurt

Studies show that yogurt can increase levels of serotonin, the “feel-good” neurotransmitter, making it a tasty way to help fight depression.

Plus, cultured and fermented foods promote good gut health. That’s critical since the gut is where most of the body’s serotonin is found.

Other fermented foods to add to your shopping list: kefir, sauerkraut, pickles and kimchee. Besides boosting your mood, they’ll also add beneficial bacteria that protect the lining of the gut and prevent inflammation throughout the body.

 

2. Turkey

Thanks to its higher levels of a chemical called tryptophan and the mineral selenium, turkey has an edge over other types of poultry. The tryptophan triggers serotonin, while the anti-inflammatory selenium helps to fight depression.

 

3. Asparagus

This summer staple is a particularly rich source of folic acid, a natural mood booster. The high levels of folate in asparagus also help to alleviate symptoms of mild depression, like lack of energy and foggy thinking. For a happy snack, try dipping spears in Greek yogurt or sour cream, which are dense in calming calcium.

 

4. Dark, leafy greens

Dark, leafy greens — think spinach, kale or collard greens — are high in mood-boosting magnesium, which creates a feeling of calm and plays a large role in the development of serotonin. Add a kale or spinach salad to your daily diet to help beat stress and depression.

 

5. Roasted cherry tomatoes

Hiding in the colorful skin of tomatoes is the phytonutrient lycopene, whichhelps prevent inflammatory compounds linked to depression. Why cherry tomatoes? Since they’re smaller in size, you’ll eat more of that skin that packs a powerful anti-inflammatory punch. You’ll also want to roast them: studies have shown that cooking tomatoes first can actually up the total amount of lycopene your body receives.

 

6. Wild salmon

Omega-3 fat offers a powerful protection against depression, and salmon is stuffed with it. These fats also help to reverse low-level inflammation throughout the body, including the brain. Though the brain is rich in omega-3 fats, the body can’t make its own, so getting this fat from the food you eat is essential.

 

7. Dark chocolate

Research has shown that dark cocoa powder can help keep bad moods in check — not to mention improve cognition and boost brain power. Enjoy 1.5 ounces of 70% dark chocolate daily to cut down on the stress hormone cortisol, as well as pro-inflammatory markers like C-reactive protein.

 

8. Green tea

Green tea contains the compound theanine, an amino acid that helps reduce stress and relaxes tense muscles. Plus, green tea also offers anti-inflammatory properties and revs up metabolism.

 

9. Chickpeas

Chickpeas are brimming with the nutrients tryptophan, folate and vitamin B6 — all of which help boost mood and reduce inflammation. For a delicious, happy hummus tip, use chickpeas and tahini, which is high in stress-reducing magnesium.

 

All links in this article are avenues to explore even more great MindBodyGreen articles packed full of  healthy advice. Make food a powerful tool and enjoy it while doing so!