Relax With Mindful Intentions
Relax reduces stress naturally using calming techniques to improve daily functioning through a series of mindful intentions. Cortisol is widely known as a stress hormone affecting several functions throughout the body. Over time repeated activation of stress responses may contribute to high blood pressure promotes artery clogging deposits and causes brain changes leading to Stress that can affect your blood pressure to temporarily increase straining your heart and blood vessels and other bodily organs. Persistent high blood pressure may increase your risk of potentially life threatening conditions like heart disease if left untreated. In general blood pressure readings between 120/80mmHg and 140/90mmHg could mean you are at risk of developing high blood pressure if you do not take steps to keep blood pressure under control. Ideal blood pressure is usually considered to be between 90/60mmgH and 120/80mmHg improving your heart health and enhancing your life experience. Learning how to relax can change your life by practicing proven strategies known to reduce stress relaxing the mind and body with a holistic approach.
According to the American Institute of Stress, 33 percent of people surveyed experienced stress at some point in their life while 77 percent of people experienced stress that affects their physical health. Stressful life events may cause emotional unrest and may contribute to symptoms of depression or other physical ailments. The physical impact of the stress hormone Cortisol increases the appetite and may lead to overeating and increased cravings for fatty sugary foods. Lifestyle changes may reduce high blood pressure by implementing a healthy diet plan designed to help you lose weight. Omega 3 fatty acids are unsaturated fatty acids found in fish such as tuna and salmon can prevent spikes in stress hormones may help prevent cardiovascular disease, and depression, and slow the development of plaque in the arteries. Other foods rich in magnesium may help you feel calm including pumpkin seeds, chia seeds, almonds spinach, cashews, peanuts, and soy rolled oats. Low levels of magnesium increase the risk of high blood pressure, heart disease, type 2 diabetes, and osteoporosis. Magnesium supports nerve, muscle, and energy production helping you relax and recharge.
Chronic disease prevention measures aimed toward healthy eating habits combined with regular physical activities have been proven to be effective in reducing body fat while gaining physical fitness. Eating a healthy diet packed with nutrition and eating plenty of fresh vegetables, fruits, and lean proteins increases immunity building physical strength. Relax while eating, and take time to enjoy cooking meals to perfection using spices and herbs to flavor any dish eating foods packed with nutrition refuels your body. Healthy eating is a lifestyle choice people can make leading to a lifetime of good health helping you relax even in times of stress. The Department Of Agriculture recommends people maintain a nutritious balanced diet. Nationally 41.9 percent of adults living in the U.S. have obesity in 2022 a condition categorized by abnormal excessive body fat accumulation. Obesity may lead to chronic conditions of poor health including anxiety, heart disease, type 2 diabetes, stroke, arthritis, sleep apnea, and some cancers. Obesity is estimated to increase healthcare spending by 170 billion annually including Medicaid and Medicare services in 2023.
Drinking tea can produce relaxing effects benefiting the entire body. The type of tea you choose to brew can help reduce anxiety and lower stress levels. Traditional Medicinals is an independent company that embraces sustainability, a pioneer of wellness tea categories is passionate about connecting people with the power of plants. Chamomile with Lavender blend works to calm the nervous system and support digestion known as a gentle yet powerful herbal medicine that improves sleep quality. The human body is continually responding to external and internal stressors termed the flight or fight response physical, and emotional perception of various situations as a survival mechanism. In times of stress the sympathetic nervous system and the parasympathetic nervous system is activated may cause a cascade of physiological responses. Research from the International Scientific community findings reveals tea is a credible source of healthy properties.
Black tea is shown to be a vasodilator that promotes the dilation of blood vessels and smooth muscle relaxants. Recent studies suggest people who drink 3 or more cups of black tea per day significantly reduce risks of heart disease and stroke reducing cardiovascular events. Drinking tea increases mental clarity, and alleviates mood and work performance alertness. Drinking Matcha tea has a long history of being used for various medicinal purposes and can reduce anxiety. Calming effects are due to mechanisms that activate serotonin 5-HT 1A receptors and Dopamine D1 helping people relax, treat skin conditions, and prevent obesity. Black tea is a type of tea more oxidized than oolong, green and white teas, containing flavonoids synthesized by plants. All four types are made from the shrub camellia two varieties are cultivated for the small leaves then dried and processed for tea. Consuming black tea Black increased relaxation, improved attention, self reported alertness among people who enjoyed the beverage.
Creating a vision board motivates an emotional connection of intention and helps you visualize by reflecting on hopes and dreams yet to be achieved. Pinterest’s digital image collection inspires new discoveries including healthy recipes, and great ideas to spark your creativity in new areas of interest. Pinterest is a social media software system designed to enable saving discovered information online using images. Maintain focus on personal goals through a collection of favorite pins on Pinterest to discover trending topics of interest. Visually originated people may benefit from a vision board that positively affects relaxation and is used as a calming creative activity. Create boards for each category then pin your favorite ideas creating a collection of popular images to help visualize your attended desired goal setting. If you are looking for new ideas, Pinterest is a great place to collect and share information pertaining to your favorite interests providing digital visualization for building a bucket list. Discover topics in weight loss, fitness, business, travel, cooking, healthy recipes, fashion, and many more by conducting a search on Pinterest.
Nature Vitality Calm gives your body the fundamental nutrients your body may be deficient in to help reduce stress and maintain optimal health. Calm is easy to prepare starting with ½ teaspoon of Calm powder supplement daily then increasing to 1 teaspoon daily dose in one glass of pure filtered water allowing the mixture to fix then stir to dissolve increasing magnesium in your diet. Natural Vitality Calm powder is the number one magnesium supplement sold on the market as an anti stress drink made in great tasting raspberry and lemon flavors to support magnesium levels with a sense of calm with a uniquely relaxing experience.
There are amazing ways to relax calming the mind easing tension using natural methods to quite the mind. Manage stress by learning techniques to relax your mind and body and establishing new lifestyle habits designed to invoke inner peace. Daily devotional moments of meditation are used to quiet the mind and focus on specific readings of guided literature designed for individuals to read for personal spiritual formation. Blessed To Be memory cards by InTouch Ministries make it easy to memorize Scriptures on the go. Each card has a prayer on one side and a prayer on the other helping you apply them in your life experience. Meditation can give you a sense of calm freeing your mind from distractions benefiting your emotional wellbeing and overall health. Relax reflect and recharge with quiet moments of meditation gaining a new perspective in stressful situations while increasing patients, tolerance, and self-awareness. Mindful meditation helps us how to be aware of our emotions and feelings and how to process them better leading to relaxation of the mind.
Journaling is used to relax as a form of self expression and may boost productivity through creative writing, documenting beautiful memories, everlasting legacy, major milestones which live on through a lifetime, and documenting a personal diary of experiences. Types of Journal Gratitude Journal, Daily Journal, Expressive Journal, Dream Journal, Daily Devotional Journal, Diet Journal, Travel Journal, Hobby Journal Journey’s mission is to provide the best journaling experience to the world using online technologies available at Google Play Store and the App through expr store. It currently has over 3 million downloads named by Google Play as the editors’ choice in the 2019 Best Journaling app. Self-expression through journaling may declutter your mind, enhance your imagination, and record personal stories of every detail of your life experience ranging from events, vacations, ideas, or expressing feelings. Journaling proves a space to convey emotions reflecting on moments in time through writing helps you relax focussing on positive activities.
An expressive journal is a dedicated space to pour out your emotions and feelings through writing often benefiting mental wellbeing using tools to manage stress better. A dream journal sets the intention of fulfilling your vivid imagination writing your dreams on paper helps people visualize a future outcome. Adding positive digital images to personal journals will enhance your experience in each category making memories along the way. A travel journal helps document all your wild excursions as points of self-discovery through writing. A bible journal is designed for writing thoughts as you read the bible or recording your favorite daily devotions reading passages each day. A hobby journal is designed for the hobbyist in mind to record topics of interest enhancing personal creativity, writing about the latest project whether it is knitting, or building models for talking about something new, journaling can help track your progress each step of the way.
A diet journal helps people set weight loss goals with the intention of tracking healthy eating patterns combined with recording daily fitness activities and establishing better lifestyle habits. Penzu online platform offers a secure private location to keep any type of journal you like. Journaling is a great form of expression of personal experiences through writing, digital imagery often benefits physical and emotional well-being and helps you relax.
Yoga stretching exercises is considered holistic therapy used to relax the body. This form of exercise has increased in popularity to reduce stress potentially producing favorable physical and mental clarity among people of all ages. Research indicates Stretching benefits weight loss increasing the metabolism to burn off calories effectively with each routine losing body fat. Practice routines in different durations.from 10 minutes to 60 minutes long varying in length of time and difficulty of poses to relax each muscle group. Studies indicate diaphragmatic breathing may trigger the body’s relaxation responses benefiting both physical and mental health. Breathing techniques referred to as Rhythmic breathing techniques inhale taking in long slow breaths hold the breath for 5 seconds then exhale the breath slowly for 5 seconds. Slow rhythmic breathing can be in a sitting position or lying down to twice per day in a sitting or while lying down used as a form of relaxation using controlled breath. Relax with dynamic yoga routines designed to strengthen the entire body with a sequence of poses improving strength, balance, and flexibility.
Cheers!
Patricia Lynn
Images Courtesy of Jon Anders Wilken at AdobeStock
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