In part one I asked the question, “why do healthy people get sick?”
In part two I explored this further and we discovered why some unhealthy people DON’T get sick.
In doing so, I revealed the startling findings of the Whitehall 2 study which found that stress, and more precisely our stress response, can cancel out the otherwise healthy benefits of good nutrition, regular exercise and other positive lifestyle choices.
As the implications of this study are incredibly profound and a wake up call for each and every one of us, here are my top 10 stress busting tips to live a long, happy and healthy life.
1: Meditation
If I had to choose only one method of stress reduction, this would be it.
Meditation, when done on a regular basis (for example every day), will reduce anxiety, enhance immunity, promote the release of endorphins, and lead to greater happiness.
Brain imaging scans reveal that regular meditators have more activity in the left prefrontal cortex which is the area of the brain associated with happiness. What’s more, they have significantly less activity in the amygdala which is the area associated with pain, fear and negative emotions.
Quietening the mind is a learned skill, so when you start out you may be inundated by mental chatter. (This is often referred to as the “monkey mind.”) For this reason I recommend using guided meditations such as those by The Honest Guys.
Regular meditation will make you less reactive, more even tempered and less prone to depression. Meditation is even used in a number of prisons to reduce repeat offending, and in some schools as a replacement for detention.
As little as 10 minutes per day can work wonders to calm your mind, boost your creativity and increase your overall level of happiness.
2: Affirmation & Visualisation
Rather than statements of intent ie: something that you envisage for your future, an affirmation is a statement that focuses on the here and now.
These statements are personal to you as they express your desire to embrace certain qualities and to bring about specific experiences and outcomes.
For example…
“I am confident in my interactions with new and prospective clients.”
“I am charismatic and convey my ideas with clarity and passion.”
“I am strong in mind and body.”
An affirmation reinforces the idea that you’re already walking the path, as opposed to climbing the mountain.
As you affirm, so too do you visualise how this will manifest in your day to day life.
At some level, you may not necessarily buy into these statements at first, however with time and practise these affirmations will go deeper into your subconscious and you’ll start living and experiencing the reality of your affirmations.
Nb: One of the best times for affirmations is immediately following meditation.
3: Get to Bed Early!
Late nights and insufficient sleep can have serious health implications. It affects our moods, our creativity, productivity and can even promote weight gain.
According to neuroscientist, Matthew Walker, sleep deprivation is also increasing our risk of cancer, heart attacks and alzheimers.
“If there’s one thing I tell people, it’s to go to bed and to wake up at the same time every day, no matter what.”
After just one night of only four or five hours’ sleep, your natural killer cells – the ones that attack cancer cells, drop by a staggering 70%.
And did you know that the World Health Organisation has classed any form of night time shift work as a probable carcinogen?
While it’s generally recognised that 6 to 8 hours is the optimal sleeping time, when you go to sleep could be even more important…
The deepest and most regenerative sleep occurs between 10pm and 2am. However, going to bed after 10pm interferes with metabolic processes, satiety hormones and impedes free radical removal. Therefore 10pm should be the absolute latest you hit the sack. (11pm or midnight isn’t going to cut it, even if you get the recommended 6 to 8 hours of sleep)
It’s also essential to turn off the TV, computers and mobile phones at least 1 hour before bed as blue light can interfere with the sleep hormone, melatonin and reduce the quality of your sleep.
Without sleep, there is low energy and disease. With sleep, there is vitality and health. More than 20 large scale epidemiological studies all report the same clear relationship: the shorter your sleep, the shorter your life.
Lack of sleep is a major stressor, therefore make good sleeping habits a priority, and make it non negotiable.
4: Laugh
Some days it doesn’t seem there’s much to laugh about, but when we take ourselves, others, and life too seriously, stress can get the better of us.
Nothing works faster to bring your mind and body back into balance than a good old laugh. Laughter is incredibly beneficial for the immune system, it diffuses anger, promotes the release of endorphins, and makes us more attractive to others.
To de-stress, schedule time for a funny movie (as opposed to a drama, suspense or thriller) and /or watch your favourite stand up comedian.
It’s true. Laughter really is the best medicine.
5: Spend Time in Nature
There’s nothing more calming than going for a walk along the beach, in the countryside or in the forest.
Japanese officials spent 8 years and millions of dollars studying the physiological and psychological benefits of forest bathing – which is basically just being in the presence of trees. This practice was scientifically shown to lower heart rate and blood pressure, reduce stress hormones, boost the immune system and improve overall feelings of well being. Subjects also demonstrated a significant reduction in hostility and depression.
On a personal note, I find that spending time in nature can bring mental clarity and direction to the fore. If you’re facing a challenging situation and you’re not sure which direction to take, time spent in nature might just help to give you more perspective and assist in decision making.
6: Talk it Out
Make an effort to connect with someone that you trust – whether a family member, a friend, a local social worker or person within the community. If you’re sad, angry, anxious or depressed, this might be the furthest thing from your mind, yet ironically, it might be exactly what you need to turn the corner.
If you don’t feel like talking, the NZ Mental Health Foundation provides a service whereby you can text. The most important thing is to express your feelings as it just might help to change your outlook and provide you with hope that there is a way forward.
Express, don’t repress.
7: Ground Yourself
If you’re not familiar with grounding (also known as earthing) try this simple, yet scientifically proven technique, to boost your physical, emotional and mental health and well being.
Described as ‘The Most Important Health Discovery Ever,’ grounding is the practice of putting your body in direct contact with the Earth – such as walking barefoot for example.
We’re constantly being bombarded by positively charged electrons – whether from stress, pollution, or poor nutrition choices, and it is these electrons have the potential to create free radical damage, promote inflammation and speed up the aging process.
However, thanks to the practice of grounding we can tap into a never ending supply of negative electons that can mitigate or even neutralise the otherwise harmful effects of free radicals.
Some of the most notable benefits of regular grounding include;
- Lowered stress and increased calmness by reducing stress hormones
- A reduction in inflammation (please take note if you have autoimmune conditions such as arthritis, allergies, asthma, inflammatory bowel disease and Crohn’s disease)
- Improved sleep
- A normalised circadian rhythm
- A reduction in chronic pain
- Increased energy
The sad fact is that many of us don’t have direct contact with the Earth any more. As a population we tend to wear rubber shoes, we live indoors and we are insulated. Theoretically it’s possible we could go for weeks, months or even years without making any contact with the Earth.
Knowing the benefits of grounding, we can imagine the consequence this might have on our bodies.
(Some might view grounding as a “hippie” new age practice that has no scientific merit, however this couldn’t be further from the truth. See the scientific studies here…)
8: Get Moving
Exercise is fantastic for stress relief, especially activities that get your heart racing. It doesn’t have to be structured exercise such as going to the gym to lift weights or an aerobic class. Unstructured is just fine, such as chasing the kids around the park or a spur of the moment walk with a friend.
Exercise produces endorphins that result in a natural high and also act as a natural painkiller. There is even research to show that when you stimulate the pleasure centre of the brain, whether through exercise or another pleasurable activity, you are more likely to be creative and inspired. (I know this to be true since many workout and body transformation programmes, and even articles such as this one, were written following an exercise session…)
9: Unplug
Most would say that keeping up to date with media affairs is the responsible thing to do, however the evening news is usually filled with stories of despair, death and destruction! Sure, you can know what’s happening in the world as a whole, however repeated exposure to this media onslaught can affect your state of mind and affect you at a deeper level. (Especially if you’re a sensitive person and/or have stressful events taking place in your life)
This is why it’s important to be selectively ignorant. In other words, what NOT to watch, read, or listen to…and yes, that includes social media.
Social media certainly has it’s place, however like most things in life, it can be used or abused.
For example, this study shows that heavy users of social media have a 2.7 time higher rate of anxiety and depression. This is most likely due to “highly idealised representations of peers on social media eliciting feelings of envy, and the distorted belief that others lead happier, more successful lives.” Of course, there’s also the issue of cyber bullying and internet addiction, all of which can lead to depression.
10: Try these stress busting herbs & natural remedies.
There are some very effective herbs and natural remedies that when combined with good nutritional habits and the tips listed above, can help you to cope with stress even better.
Ashwaghanda has been used in Ayurvedic medicine for hundreds of years and can help to reduce cortisol, reduce stress & anxiety and reduce symptoms of depression.
Rhodiola is another adaptogenic herb that is energy promoting, boosts brain power, and helps the body to adapt to physical, chemical and environmental stress.
Magnesium calms the nervous system, combats anxiety, aids digestion, relaxes muscles and promotes healthy sleep. The best types of magnesium for absorption are citrate, chelate and chloride.
Vitamin B complex is essential for combatting stress and stabilising mood. It helps to balance blood sugar levels and maintain a healthy nervous system.
Lavender oil used topically, inhaled or added to a warm bath can relieve symptoms of anxiety, nervousness, headaches and muscle pain.
St Johns Wort is routinely used to treat depression, relieve anxiety, lessen addictive tendencies, reduce inflammation
Nb: Always consult with your health professional regarding any possible drug interactions, potential side effects, and to discuss a tailored plan specific to your needs.
Final Thoughts
Make no mistake. Stress can have serious repercussions and negate the benefits of an otherwise healthy lifestyle.
While we can’t remove all the stressors in our day to day life, we can improve our response to stress by incorporating some or all of the tips listed above. This is turn will make us more resilient and help us to develop a strong immune system.
If you want to live a long and healthy life, stress management should be your number one priority.
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