Five advices for combating stress

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Stress can harm our physical and mental health: it may have a negative impact on our mood, cause insomnia and the development of several chronical diseases. However, avoiding stress is not an easy task.” Nowadays, the job market is extremely demanding, we face an overwhelming amount of information, and there is a huge number of technological innovations and devices distracting us continuously. The world is more and more challenging, and to live in a calm and relaxed manner seems unattainable.

However, being able to achieve peace of mind, controlling negative thoughts is crucial for a healthy mind and body. We describe bellow five techniques recommended by Harvard Health Publishing to prevent anxiety in order to live healthier:

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Advice 1: Give a good laugh

The first advice is to stay positive and laugh: these behaviours lower levels of stress hormones, reduce inflammation in arteries, and increase “good” HDL cholesterol. According to the Mayo Clinic, laughter stimulates circulation and many organs, aids muscle relaxation, and activates and relieves our stress response. It also improves our mood and our immune system and relieves pain while increasing personal satisfaction, which in turn helps to reduce depression and anxiety.

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Advice 2: Meditate

Many authors have said how important meditation is for releasing stress and managing fears and negative thoughts. And the best part is that meditation is actually free! One may meditate anytime and anywhere, improving mental and emotional health. It also boosts concentration and improves our mood. Recently, many have discovered the benefits of mindfulness, a practice that helps release anxiety and depression, and entails a number of modalities, such as mindful eatinga technique that allows us to absorb all the sounds around and various tastes of the food while eating.

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Advice 3: Practice exercise

According to Harvard Health Publishing, “every time you are physically active, whether you take a walk or play tennis, your body releases mood-boosting chemicals called endorphins”. Regular exercise is considered a natural anti-depressive, and may help ease symptoms of depression and anxiety by releasing feel-good endorphins, a natural cannabis-like brain chemical (endogenous cannabinoids), as well as other natural brain substances that can enhance our sense of wellbeing. On the other hand, when we exercise, we also take our mind off worries, escaping the cycle of negative thoughts, improving our good mood, our memory and our thinking skills. Exercise is key to achieving a happy and focused brain.

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Advice 4: Unplug

We spend our day fully connected with various technological devices such as a computer, tablet, smartphone and television. We inexorably check arriving emails, text messages, or social media posts. At the same time, we are inescapably distracted by commercials on TV or any other media. In order to avoid stress, we need to unplug for a reasonable time, saving some moments just for us, and escaping devices that can generate stress in our minds.

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Advice 5: Escape stress

As Harvard Health Publishing recommends, we should find ways to take the edge off our stress. Very simple things can give us much needed break from stressors in our life, such as a warm bath, listening to music, or spending time on a favourite hobby. Find a way that allows you to release stress and use it to alleviate anxiety.

 

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Longevity: moving our body to live longer

Why physical activity has such an impact on our health? What happens to our health when we do not add workout into daily routines? What does longevity mean and how is it linked with exercise?

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The concept of Longevity

Living longer and better is an aspiration pursued by most people. Longevity corresponds exactly to that ability to add more years into our lives, as well as more health into those extra years.

In 2015, the World Health Organization introduced the concept of Healthy Ageing, the process of developing and maintaining a functional ability that promotes wellbeing in older age.

Among many of our daily habits, physical activity is one of the most important determinants of longevity due to its role in the prevention of chronic conditions such as obesity, diabetes, cardiovascular disease, cancer, dementia and premature death. Exercise improves our overall health, mood, and quality of life. It can also sharpen mental function, boost concentration, and help us to sleep.

Inactivity: putting our lives at risk

Nowadays, unconsciously, many of us spend most of the time seated while watching TV, checking our mobile phones and tablets, working on computers or reading. As opposed to a decades ago, people currently spend much more time inactive and motionless, especially due to the use of technology: washing machines allow us to relax and rest; cars are more affordable which means we walk less. All in all, contemporary life is much easier than in the past.

Despite such a very pleasant and comfortable scenario, the lack of exercise contributes to the emergence of many chronic conditions and increases the risk of premature death. In most developed countries, economic activity revolves around the services sector. Workplaces are mainly at offices, where we stay seated and seldom move away from the desk. Unfortunately, children are already experiencing the impact of inactivity as there are much more pretexts to play inside than outside.

Move your body: it’s never too late to start

The good news is that the benefits of physical activity accumulate across life, so we are never too old to start worrying about exercising. Harvard Health Publishing advises us to work toward reducing the amount of time we spend sitting every day. For instance, those with desk jobs are recommended to get up to walk around regularly, try chair yoga or a go for a few desk exercises. If we have been inactive for quite a while, we should walk 2 minutes every 10 to 15 minutes (during commercial breaks when watching TV or reading). And if we jog, we could add an extra level of effort to it by starting at our regular pace and then gradually increasing it.

Small adjustments in our daily routine can add up to big changes in our life. Adding physical activity into our everyday habits will allow us to increase longevity, living longer and better.

 

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