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Innovative healthcare & alternative remedies Peace in your time
Most of us lead busy lives. Naturally, this can take its toll, and stress may be a side eff ect. Sam Lewis looks at how we can bring a little peace into our lives
10 MARCH 2019 • HEALTHCARE INNOVATIONS
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n 2018, an investigation by T e Mental Health Foundation concluded that 74% of British people had felt so stressed at
some point in the year that they’d felt overwhelmed or unable to cope. T e survey, commissioned by YouGov, which polled 4,169 adults, suggests that stress is a common problem. But there are simple, inexpensive ways to help bring stress levels down a notch — we’ve found eight of the best.
1. HERBAL REMEDIES Drinking tea such as hibiscus, chamomile, valerian and kava have all been shown to reduce stress levels, and by avoiding caff eine you are also likely to sleep better. Recent studies suggest that simply inhaling the aroma of black tea is an eff ective stress reliever, and the smell of lavender can help to promote sleep and enhance the relaxation benefi ts of meditation.
2. MINDFULNESS Paying more attention to the present moment can help you feel less
stressed. T e NHS website suggests setting aside a regular time for mindfulness meditation, which involves ‘sitting silently and paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing your attention back whenever the mind starts to wander’. Apps such as Headspace, Mindspace and Calm can be useful tools, particularly for beginners.
3. LAUGHTER THERAPY It’s long been said that laughter is the best (and cheapest) medicine, releasing happy hormones and boosting our immune system, and today, many studies suggest it’s true. Laughing out loud has been linked to increased oxygen and blood fl ow, which automatically reduces stress, while laughing with others can improve social bonding, easing the depression and loneliness.
4. PET THERAPY Studies have long shown that dog owners are less likely to suff er from depression than those without pets. Aside from the obvious benefi t of exercise and a structured routine, physical sensory contact with animals such as dogs and cats can cause our bodies to release oxytocin, a hormone that reduces levels of the stress hormone cortisol.
5. SOUND THERAPY Listening to music can be a natural remedy, helping to put you in a better frame of mind. If you’re feeling stressed, putting on some soothing tunes could really help slow your heart rate, reduce blood pressure and decrease cortisol levels. A variety of apps enable you to play classical and spa music for free, as well as calming natural sounds from fl owing water to birdsong.
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6. SLEEP Some people fi nd a 20-minute daytime nap boosts productivity and improves mood. Also aim for seven to hours’ sleep a night, and avoid caff eine after midday, and alcohol in the evening. If you have problems sleeping, take magnesium (nature’s tranquilliser) and take time to switch off from work and electronic gadgets as early in the evening as possible.
7. EXERCISE T e NHS advises that adults aim for at least 150 minutes of moderate- intensity activity every week. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reduce the risk of stress. For maximum benefi t, exercise outdoors if possible to top up vitamin D. Some activities such as yoga and tai chi are better at boosting oxygen and reducing tension, while higher- intensity training such as running, can produce more endorphins.
Laughing out loud has been linked to increased oxygen and blood fl ow, which automatically reduces stress, while laughing with other people can improve social bonding and positivity
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8. FOOD AND SUPPLEMENTS Patrick Holford, a trained psychologist, dietician and co-author of T e Stress Cure, says a stimulant- loaded diet is to blame for many people’s high stress levels and mood swings. His book suggests eating three meals a day to keep blood sugar even, consuming protein with every meal, snacking pre-emptively on low GI, energy-sustaining fruit and nuts and taking a high- strength multivitamin (containing key B vitamins and minerals like magnesium and Co-Q10) to help turn food into energy and increase your resilience to stress.
STRESS-BUSTING APPS AURA Tailored mindfulness meditation mini sessions (from three to seven minutes), plus relaxing music and positive stories to boost your mood and purpose.
aurahealth.io
CALM Guided meditations for a variety of issues, from sleeping to relationships, plus calming bedtime stories, including narration from Stephen Fry and Joanna Lumley. Free trial available.
calm.com
HEADSPACE A popular meditation app with guided meditations from former Buddhist monk, Andy Puddicombe. Some content available without a subscription.
headspace.com
PACIFICA Based on cognitive behavioural therapy and mindful meditation, this app features diff erent tools and audio exercises to combat stress, anxiety and depression. Free sign-up. thinkpacifi
ca.com
MINDSPACE Various tools from calming music to guided meditation with founder Adam Dacey. Includes quick, one-minute sessions and builds gradually to a series of 14-15- minute meditation sessions. Live courses also available, and free sign-up.
mindspace.org.uk
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