Reduce Stress

Yoga For Healthy Heart

June 29, 2015 by Amy Brown

We may think that yoga therapy is nothing more than work on the flexibility of the body and mental relaxation. However, medical studies indicate that yoga can directly act on the central nervous system, blood circulation and metabolism …

Yogic postures, or asanas, include slow rhythmic contraction and relaxation of muscles and deep, slow breathing. All this improves circulation and lung function. Even in 1969, scientists RA Stone and J. De Leo, investigating cases of patients with high blood pressure, proved to be a yoga and relaxation reduces the amount of DBH’s (dopamine-beta-hydroxylase) in the hypothalamus. Reducing the levels of this enzyme, which is essential for the synthesis of noradrenaline – a precursor of adrenaline – soothes and helps in lowering blood pressure.

In addition to a beneficial effect on blood pressure, yoga reduces other risks of cardiovascular disease – lowers cholesterol, tone down heart rate and helps in slowing the progression of atherosclerosis, which is evident from the results of several studies led by Dr.. Erin Olivo, Head of integrative medicine program at University of Columbia. Although science has not fully explained the effect of yoga on heart health, according to some Indian schools of yoga therapy, heart function is closely linked to our emotional metabolism, and repressed emotions heart burden on the physical level.

In other words, when we are nervous, full of care, we encourage action of the autonomic nervous system, which sends the bloodstream stress hormones. Then the muscles of the heart tense further, heart rate accelerates, the heart is under greater pressure, which eventually leads to high blood pressure. Yoga helps in timely awareness, balancing and release repressed emotions.

The Three Most Important Anti-Stress Tips

June 24, 2015 by Amy Brown

If you are hurrying, being late, nothing is going from first hand and you are under tremendous stress – the breathing is not helping, then it is time to apply these tips.

If You are waking up late and must get a quick outfit, you got to go work. Rush through the kitchen and you spill a coffee on the skirt. Return to change. Then at the door you realized that you have changed the bag and the wallet is not there. You return and take it from the shelf and rushed out again. In front of the building you can not find your car keys … Should you go back again to the apartment …

The picture of this kind of beginnings of the days certainly sounds familiar to many. If this often happen to you, it is time for some thinking changes, advises popular zen blogger Leo Babauta.

1. Dedicate yourself to one thing

Take one by one step and dedicate to the one task you are doing. Immerse yourself in it, feel the need to leave the dashed through it and then get to the next task. To-do list never stops anyway … So let that next one comes later. Be one with your task, let it be your entire universe.

2. Relieve idealization

Stress on creating external factors, work or family problems, these are just parts of our lives. Fear produces stress. Fear of failure, fear of not being loved, that you are not good enough, the fear that someone will leave you… The root of fear lies in the ideal that we create, then we are afraid that it will not reach. In the head we see the image of a successful and perfect ourselves, surrounded by similar people, who constantly enjoy. When we realize that this is impossible, we are hurt. Stays the stress that occurred while we despaired if we will attain the ideal of success. Instead you inflict pain, accept uncertainty and let you believe that everything will be fine. We will less fear, and stress will be significantly reduced.

3. Accept the other with a smile

We are usually upset when others do not behave as we think they should. Rather than look at it as something disturbing, try to accept others. If we accept them as they are, we recognized in them a part of yourself, imperfect, in search of happiness, in the struggle for happiness, behave the way they think they should be, doing what they know, everything just as we are. Because you accept them from the heart, enjoy the time spent with them and you will be happier and less stressed.

10 Reasons to Start Bike Riding!

June 17, 2015 by Amy Brown

Apart from an excellent cardio exercise for your body, burn calories and quickly takes you to the desired destination, cycling is very fun activity that will fill you with a sense of happiness. Warm summer days are ideal for this fun activity that can be practiced alone and in company.

Read these several additional reasons why it is desirable to remove the bike from your garage and start using it more often.

1. Burns calories and tone your legs

Cycling is a great way to loss a lot of calories without putting extreme physical effort. Your weight, the resistance of which is set bicycle, the speed at which you turn the pedals, and length of the path that you have chosen to ride, effect on the number of calories burned while cycling.
Example: one-hour leisurely cycling for a person with 55 kilograms burn 220 calories.

Also you tone your legs and hips, and if you seat properly on the bike the abdominal muscles are activated. Cycling strengthens your back and buttocks muscles too.

2. Relieves stress

Everyday worries and problems may be exhausted and increase stress levels. Your mind and body feel it. Do yourself a favor, get your bike and start cycling, because it has therapeutic effect. By getting out in nature and fresh air you will feel instant relief and it will improve your condition.

The more you enjoy during the exercise, the faster you get rid of stress. The rotation of the pedals will act as a meditation. Fully concentrated on the right and vigorously turning the pedals and block all negative thoughts. The bike is really magical eraser of stress and anxiety.

3. Increases energy and feeling of happiness

You need only 30 minutes cycling a day to increase your energy levels without additional incentives to which you are accustomed, as huge amounts of coffee. You are mistaken if you believe that physical activity will exhausted you. It actually stimulates you and gives you more energy to perform daily tasks.

Like any other physical activity and cycling fills you with a sense of satisfaction. Releasing the “happy hormone” serotonin and dopamine, it contributes to stay happy and motivated.

4. Protects the heart

It is proved that cycling reduces the risk of cardiovascular disease. This fun exercise will take care to reduce the risk of various diseases, such as heart complications, type 2 diabetes or cancer. Stabilize blood pressure and significantly reduces the chances of experiencing a heart attack.

Cycling is a complete “exercise” for your heart, blood vessels and lungs.

5. Protects the ankles and knees

Cycling is a cardiovascular activity that provides less friction and load the ankles and the knees, unlike physical activities like aerobics or running. The chances of injury are minimal, given the fact that regulary walk more activates knees. If you have problems with your knees, do not have doubts that cycling is the right solution for you.

6. Helps you sleep better

Cycling provides you with energy during the day and at the same time ensures that you sleep like a baby at night. Quality sleep is one of the key factors for the body and mind relax, fresh appearance and the release of excess weight. However, experts advise to pay attention of the time when you ride a bike, ie to avoid about 4 hours before bedtime.

7. Increases concentration and stimulates the brain

Morning “fuzziness” of mind after waking up can be easily cleared by cycling. The rotation of the pedals significantly improves blood circulation, from the feet all the way to the brain, which affects the brain and concentration.

While you cycle careless, get a chance to think and arrange the thoughts to prevent “blocking” of the brain.

8. Contributes to look younger

Cycling will simply make you feel and look younger, not only in spirit but in body and face.

Like any other physical activity regular cycling also will allow radiant and tightened skin, and attractive line of the body. The fact that you are truly enjoying cycling your bike will cause a sincere smile on your face.

9. Improves sex life

Bringing the body in top shape by using a bike not only lets you feel sexy, but also balance the level of so-called sex hormones in the body. Although most of the research suggests that physical activity is directly related to endorphins, however undoubtedly affects the sex hormones like testosterone. Women who are in good physical shape delaying menopause.

“It’s good for your heart is good for your sex life.”

10. Saves the planet

Replace your car with a bicycle whenever you are able to. Be an example for your community by using this alternative of transport. You will make good for the environment that will contribute to reduce air pollution. In addition, you save time and money during transport from one location to another, deftly avoiding traffic jams.

Food that reduces the level of stress

May 10, 2015 by Amy Brown

Next time you feel anxious, under pressure or too stressful, make a meal with some of the following foods and very soon you will return to normal.

Sweet potatoes – They may be helpful in reducing stress because they satisfy your need for carbohydrates and sugars. They contain beta-carotene and other vitamins that help your body process carbohydrates slowly and with a constant tempo.

Dried peaches – They are full of magnesium, which reduces the stress and at the same time naturally relaxes your muscles.

Oranges – Vitamin C reduces stress and restores blood pressure and maintains the normal level of cortisol after a stressful situation. Vitamin C is also good for improving the immune system.

Almonds, pistachios and nuts – Almonds contain vitamins B and E that improve your immune system, pistachios and nuts help to reduce the blood pressure.

Turkey meat – This meat contains amino acids called L-tryptophan, which promote the release of serotonin, a chemical substance in the brain that causes you to feel good. Because many people reported feeling relaxed after eating turkey, it is well documented that L-tryptophan has a calming effect.

Spinach – A lack of magnesium can cause migraine headaches and fatigue. A plate of spinach fulfills 40% of your daily requirement for magnesium in your body.

Salmon – Foods rich in omega-3 fatty acids protect against heart diseases. They are very effective in keeping the stress hormones cortisol and adrenaline at normal levels.

Green vegetables – Broccoli and other dark green vegetables are rich in variety of vitamins that help your body during stressful situations.

Avocado – The fats and potassium which are contained in avocados lower your blood pressure. One study says that the best way to lower blood pressure is to consume enough potassium (avocados have a greater amount than the banana).

Another tips for reducing stress:

Exercise regularly
Drink an energy shake for breakfast
Eat smaller meals throughout the day, which will help maintain the level of blood sugar (when blood sugar is low it reduces mental, physical and psychological energy, but the stress increases).