Under Corona's pandemic, everyday life is very tense. And if your coping methods do not work, there are procedures with a scientific background that you can follow to relieve feelings of anxiety, depression, and stress, all in a natural way without the need for a physician’s observation, according to “CNN Arabic.” Exercise is sufficient and if you have to choose only one thing To do it to improve your mental and physical health, choose to exercise regularly. Scientists believe that exercise stimulates blood circulation in the brain, especially areas such as amygdala and the hippocampus, as these two regions are responsible for controlling resolve, mood, and response to stress in the human body. Exercise also helps release the hormone of happiness, that is endorphins, and stress relief does not require high-intensity exercise, according to one study. The researchers found that exercising with moderate intensity reduces depression. As for high-intensity interval training, it can stimulate stress. Study author Jennifer Hayes stated in an article written that "intense exercise can increase stress especially if individuals unfamiliar with exercise". Several studies show that the greatest benefits come from rhythmic exercises, which pump blood into major muscle groups. . These include running, swimming, cycling, and walking. And you can do 15 to 30 minutes of exercise 3 times a week for 10 or more weeks at low to moderate intensity. The assistant professor of kinesiology at McMaster University in Ontario, Canada said, "Helps, brisk walking, running, or cycling can help you." Another important benefit of exercise is that it will improve the quality of your sleep, as sleep is one of the best things you can do to relieve stress and relieve your stress during these unknown times. , Enhance your mood. An additional benefit of a better nap is that it will protect your heart, improve your brain, and reduce your craving for snacks. Not only does it sleep longer any longer. You should try to give your body enough time to get into enough sleep to repair itself, which means moving from a light sleep phase to a deep sleep phase and back again. So prepare yourself by developing good sleep habits that train your mind for restorative sleep. Develop a special routine. Try to start relaxing at least an hour before bedtime. Turn off the news media, put your smartphone aside. You can take a warm bath, read a book, listen to calm music, meditate, or do light stretching and stretching exercises. Experts recommend that you have a regular bedtime appointment and a regular appointment to wake up in the morning, even during weekends. Avoid some foods and drinks
Avoid stimulants like nicotine or coffee after midday, especially if you have insomnia. It is also advised to avoid alcoholic beverages. Try to provide a cooler atmosphere to ensure that your bed and pillows are comfortable, and that the bedroom temperature is cold, and it is best to be between 15 and 19 degrees Celsius. It is best not to watch television or work in your bedroom, as you want to think of the room as being only for sleep. Stay in the dark, making sure that all light sources are turned off, even the blue light from the screen of cell phones or laptops can be devastating. If this is difficult to accomplish, consider using eye shades and blinds to keep the room dark. But during daylight hours, try to get good exposure to natural light, as it will help to regulate your circadian rhythm. Deep breathing practitioners say that something as simple as breathing deeply and slowly can amazingly affect our brain, and thus our feeling of tension. Akril, learning to breathe tells you that you have the ability to calm yourself physiologically. And she explained that when you calm yourself physiologically, you are actually changing brain waves, indicating that she was using the neurofeedback mechanism, a brain wave training, from By placing electrodes on patients ’heads, and after they breathe, these massive changes can be seen in the brain. Breathing also lowers blood pressure. Akryl also notes that deep breathing reorganizes the stressful part of our bodies, called the sympathetic nervous system, with the parasympathetic nervous system. Although there are many types of breathing mechanisms, much research has focused on the "coherence" method Heart ", where you inhale the air for 6 seconds and exhale for 6 seconds for a short period. Focus on breathing in the abdomen, or breathing in the bottom of your lungs, by placing your hand on your stomach to feel the movement of the soul. Do yoga, "tai chi" or "chi kung" Yoga is a form of physical exercise. In addition to secreting endorphins, yoga can regulate the body's central stress response system, called the hypothalamic-pituitary-adrenal axis, and improve sleep quality, according to Jacinta Princley, PhD student at the University of South Australia in a study of yoga recently published. Yoga is also a spiritual system, designed to harmonize the body with the mind. Yoga lifestyle helps improve physical fitness, breathing regulation, and alertness through meditation. Two traditional Chinese exercises, “tai chi” and “chi kung”, have been shown to help reduce stress and pressure par excellence, both of which include low aerobic exercises. Impact and moderate intensity contain a flowing series of movements along with changes in mental focus, breathing, and relaxation
One of the best ways to relieve stress and stress is meditation and mindfulness exercises. At the University of Wisconsin-Madison Health Brains Center, researchers studied the brains of Tibetan Buddhist monks and found amazing results, as tens of thousands of hours of merciful meditation permanently changed the structure and function of monks' minds, where They found that Akl, a 41-year-old monk, was 7 years younger than him. Richard Davidson, founder and director of the Minds Health Center, the institute that conducted the search for monks, confirmed that you don't have to devote your life to meditation to see change. Davidson, a professor of psychology And psychiatry, to the results of a randomized controlled trial for people who had not considered before. Using direct measures of brain function and structure, he found that it only takes 30 minutes of meditation over two weeks to make measurable changes in the brain. And Davidson explained that "when these types of mental exercises are taught to people, they actually change the function and structure of their brains in ways that we think It supports these kinds of positive traits, "adding that they may be the key to making an impact on the body." One of Davidson's favorite mental exercises, which simply reminds the people of whom we received some kind of help and support, is imagining in our minds and appreciation. This care and support or whatever it was provided by these individuals.
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