5 ANXIETY & STRESS RELIEVERS

We are in a moment in which all of us, at least once, due to the current situation of the pandemic, have felt anxious, stressed, helpless or even depressed. Recent studies have shown that young adults and people with chronic diseases are the population that has reached a higher level of psychological symptoms due to the current quarantine, and is expected to increase as the isolation continues. Unfortunately, this has led to problems with coping with our daily lives such as family and work.

Just like any other organ, our brains are in need of essential nutrients to function properly. Meaning that our diet can strongly influence both the emergence and treatment of mental illness. It has been proven that in order to reach a significant protective effect against stress, anxiety, and depressive symptoms, high adherence to good nutrition and a healthy lifestyle are the key. So here we have 5 scientifically proven recommendations for you:

1. Follow a healthy diet: Increase your daily intake of food products that help with the production of Serotonin – a well-known neurochemical that contribute with feelings of wellbeing and happiness. Some examples of these food products are seafood, nuts and seeds, raw cacao or dark chocolate, olives, olive oil, avocado, eggs, oats, whole grains, soybeans, and chickpeas.

2. Stay active! Keep moving: According to the WHO (2020), with only 20 minutes per day of physical activity you can make a positive changein your anxiety and stress levels, and overall health!. Start with small walks around your house and non-crowded areas, play your favourite record and dance! enjoy the nice weather and do some gardening, or combine breathing and relaxation exercises while you’re stretching your muscles with some yoga. Do whatever it takes to make you and your body happy.

3. Decrease caffeine, alcohol, and tobacco intake: Research has shown that a high intake of the main chemical components of these three products alters the pathways in the brain linked to anxiety, panic attacks, and nervousness. So, what can we do? Try to make a balance and use decaf products, zero alcohol drinks, and if you smoke make an effort to delay consumption and avoid the triggers that makes you craving for a cigarette

4. Meditate: Meditation is known as a powerful tool that alleviates anxiety symptoms and act as an antidepressant. It can help you to remove negative thoughts from your mind and replace them with a sense of calm and mindfulness of the present moment. Between 10-30 minutes of daily meditation can work! Aromatherapy and breathing exercises can also help.

5. Sleep well! Make it a priority: A good night sleep is just as important as regular exercise and a healthy diet. If you have problems to sleep and your mind is full of worries, try the following evidence-based tips to sleep better at night:

• Reduce blue light exposure in the evening, you can use glasses that block the blue light or download an app such as @f.lux.

• Avoid caffeine, large meals, and nicotine before bedtime.

• Keep your room dark and chilly.

• Relax and clear your mind in the evening, meditate and write down your thoughts or worries before going to bed.

• Make a night schedule and go to sleep at the same time each day.

• Try lavander and magnesium-supplements, they can help with relaxation and improve your sleep quality.

• Take a nice warm bath, shower or foot bath before going to bed.