Learn Zen: 12 Simple Habits That Relieve Stress

Even if you eat well, exercise and pass your medical exams on time, your health may still be in danger. And the reason is stress. Chronic stress disrupts metabolism, affects thyroid function, alters insulin resistance, and increases the risk of stroke and heart attack. But there is good news: even if you have been living under constant stress for a long time, some simple habits can not only protect you from the negative effects of stress, but also eliminate the consequences that have already occurred. Write, memorize and remember to repeat daily!

Watch funny videos on Youtube and Tik Tok, go to the cinema for comedies, read funny books and have fun – anything, the main thing is to laugh. Researchers who compared blood pressure levels of volunteers found that participants who felt stressed and then watched a comedy saw their blood pressure rebound 35% faster.

You can relieve stress in just minutes if you focus on your breathing. Deep and slow inspirations and exhalations reduce the level of anxiety and blood pressure, relax the body. At the same time, try not to be distracted by third-party affairs or thoughts – set aside a time when you’re just at rest and watching your breath.

Make a to-do list for the day and set priorities: estimate how long each task will take and “break it down” into smaller steps, and cross off the list of things that don’t require an urgent decision. The main thing is not to take on too many obligations, because this factor very often leads to overwhelming levels of stress.

Every day something good happens in our lives, but often we don’t notice it or take it for granted. Researchers at the University of Connecticut found that volunteers who wrote good things about their lives daily in their journals were less likely to have a heart attack, and had healthier blood pressure and immune systems. Try it too.

If you want to be healthy, get pets and cuddle them more often. However, if for some reason you cannot bring home a cat or dog, you can communicate with animals at a cat cafe or befriend a neighbor’s dog. Studies confirm that owners of cats and dogs suffer less from diseases of the cardiovascular system, that their blood pressure is more often in the normal range and that the level of daily stress is much lower than those who are forced to live without a cat. or dog.

Physical activity perfectly relieves stress thanks to the release of endorphin “the hormone of joy” and the improvement of blood circulation. This doesn’t mean you have to lift a barbell or run a marathon, even a few stretches or a ten minute walk in the fresh air will help calm your nerves.

If you have sex twice a week, you can cut your risk of heart attack in half. During intimacy, the body receives the same load as during intense sports training. Additionally, sex releases serotonin, which helps relieve stress and increases happiness, as well as oxytocin, a hormone that provides peace and tranquility. Scientists have proven that regular sex improves immunity, improves sleep quality, improves brain activity and ultimately prolongs life.

It’s as simple as that: 8-9 hours of sleep per night helps combat daily stress and minimize the effects of experience. In addition, it is during sleep that antioxidants are produced, the body heals damage, repairs DNA and also increases the activity of an anti-aging enzyme called telomere.

Sunlight activates the body’s natural circadian rhythms, stimulates vitamin D production and releases compounds that help lower blood pressure. Just 15 minutes in the sun is enough to significantly reduce the level of daily stress.

Scientists from the University of Colorado have proven that a healthy gut microflora contributes to better sleep. In people who take foods rich in prebiotics or special dietary supplements, the phase of REM sleep increases, during which the body most effectively eliminates the effects of stress. In contrast, subjects with disrupted microflora are less likely to recover from stress, showing fluctuations in body temperature and poorer sleep quality. If you want to feel better and be healthier, include foods rich in prebiotics in your diet: bananas, chicory, kidney beans, grapefruit, almonds, flax seeds.

Knitting, embroidering, beading – these practices can be a great way to deal with stress and depression. A recent study found that an hour of knitting is as relaxing as a yoga session. Choose a hobby that suits you and devote time to it with a clear conscience!

Social connections and communication with loved ones are literally essential to our health. Loneliness is a factor that significantly increases the risk of depression and heart disease. Joint dinners and snacks, sports, dancing and needlework, walks – all this helps to reduce stress, improve health and, as a result, prolong life.