Anyone who feels permanently stressed should fundamentally change something in their life. A combination of different measures can help to reduce stress in the long term. These include a balanced diet, relaxation exercises, beneficial medicinal plants, sufficient sleep, and regular exercise. It is important to listen to your own inner voice and to treat your body mindfully and with care. Here are the best anti-stress tips.
Forest bathing
The gentle rustling of leaves, the scent of pine needles, accompanied by soft birdsong. Nature literally lures us into an extended forest walk. Researchers have discovered that just 20 to 30 minutes in nature can noticeably reduce levels of the stress hormone cortisol. Scientists at the University of Michigan prescribed this so-called "nature pill" to a group three times a week. Daylight and the avoidance of social media were prerequisites. The positive health outcomes of " forest bathing" have long been known in Japan, where it is part of the state healthcare system. Treat yourself to a break in the forest soon.
Just 20 minutes of walking in nature has been proven to lower blood pressure and heart rate, and reduce stress hormones in the blood.
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Exercise with pleasure
Regular exercise is a proven means of managing stress because it promotes the breakdown of stress hormones such as adrenaline and noradrenaline. Endurance sports such as walking or running are ideal for reducing stress and boosting the immune system. Swimming or cycling are also excellent anti-stress tips as they are gentle on the joints and do not put too much strain on the cardiovascular system. The only important thing is that there is no pressure to perform and that you primarily find joy in the physical activity.
Turn on the music – let your soul relax
Music—the right tones, of course—calms and relaxes nervous minds. Scientific studies show that listening to music in everyday life can reduce stress. In a study by the Philipps University of Marburg, psychologists were able to prove that stress levels drop and cortisol levels decrease. Cortisol levels, which are considered indicators of stress, were measured in saliva. Cortisol levels were found to be lower, particularly towards the afternoon and evening.
Balance through relaxation
Every now and then, let things slide in everyday life and give yourself and your body rest and relaxation. If you have a lot of "negative" stress, treat yourself to a timeout. Relaxation exercises are recommended as anti-stress tips: meditation, yoga, or tai chi. These are effective ways to reduce stress permanently.
Against stress – sufficient sleep
During sleep, we regenerate our body; the release of cortisol is lowered and the heart calms down. For sleep problems caused by restlessness or nervousness, experts advise using proven medicinal plants such as lavender or a combination of nerve-calming valerian and hops. These medicinal plants are traditionally used for difficulty falling asleep and states of irritability or tension.
Your heart does not like stress
A daily supply of unsaturated fatty acids ensures the proper function of our vital organs. Omega-3 fatty acids derived from krill oil are particularly valuable for our heart health because they are bound to phospholipids. As a result, the krill oil can bind with water more easily and quickly, and the long-chain omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are consequently better utilized by the body. Choline additionally promotes lipid metabolism, supports healthy liver function, and homocysteine metabolism.
Anti-stress food
When it comes to diet, one should be careful to avoid fatty snacks and sugary treats, as the energy boost only lasts a short while. And in the long run, an unbalanced diet with too much animal fat and industrial sugar promotes weight gain, which can burden important organs such as the heart and liver. Better: prefer nuts or fruit. The magnesium contained in nuts and seeds supports our muscles, including the heart muscle, and ensures more energy and better concentration. Valuable B vitamins are also considered anti-stress tips because they ensure a well-functioning nervous system and a balanced homocysteine level. (The amino acid homocysteine rises particularly in stress situations.) Antioxidants in colorful fruits additionally strengthen a healthy immune defense.
Exhale everything
Deep breathing promotes relaxation of the sympathetic nervous system. It is important to exhale longer than you inhale. In Far Eastern medicine, the technique of controlled breathing has had a tradition for many centuries. Due to its simple and successful application, this relaxation method is finding more and more followers here too. The easy-to-remember "4-7-8 formula" has proven successful: inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds. This technique is proven to lower blood pressure and prepares the body for relaxation and restful sleep. Take a deep breath and simply breathe the stress away.
Social contacts
Stable relationships and good friendships are important in life. Not only for mental state but also for physical well-being. This is the result of the Grant Study, which is part of a large-scale investigation into adult development at Harvard Medical School. This is a sustainable anti-stress tip. Because you are not only cultivating your social contacts but also your body and soul.
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