Skip to main content

6 Tips To Eat Healthy Outside The Home

6 Tips To Eat Healthy Outside The Home With today's hectic lifestyles, most of us end up eating out at least once a week. That could mean grabbing a sandwich from the supermarket for lunch, ordering take-out for dinner, or splurging on a special meal at a favourite restaurant.Choosing food is an action guided in many cases by taste and pleasure, but recent studies indicate that the more information you have about the quality of food, its nutrients and benefits for your health, the more you will be able to make intelligent decisions regarding to what you eat.“Eating out doesn’t have to mean eating poorly,” keeping the following tips in mind when eating at a restaurant or fast-food place:1. Avoid SaucesMost restaurants accompany their dishes with sauces and creams to suit the consumer, but these usually contain fat, processed products and excess salt. Instead, ask for balsamic vinegar and olive oil to accompany your food in a healthier way. 2. Soda, ByeThe same happens when you accomp…

5 Relaxation Techniques To Beat Stress

5 Relaxation Techniques To Beat Stress

Learning relaxation techniques can help our body to restore to its natural state when you’re feeling stressed and a certain amount of stress may be necessary in life. Many times, it helps us develop our creativity, respond quickly to problems that come our way, or do our best to achieve goals.

The problem arises when it reaches levels that disrupt the healthy balance of our nervous system. It is in these cases when it can affect our health and even our personal relationships. Therefore, we need to develop ways to overcome stress.

For many, relaxing means doing nothing while watching television. But it takes more than that. It is necessary to activate the natural relaxation response that our body has, through techniques or practices created for that purpose.

Learning to relax your body and your mind can be more effective than simply relying on distraction or resilience.

Here are some of the best relaxation techniques for stress.

Deep Breathing

Breathing widely and slowly has positive effects on our nervous system. Deep breathing allows you to breathe in more oxygen, which helps reduce tension and feelings of anxiety. You can do it anywhere and anytime; for example, in your home or office.

  1. Posture: To do this, sit comfortably with your back straight, placing one hand on your chest and the other on your stomach.
  2. Inhalation: Inhale deeply through your nose and feel the hand on your stomach rise.
  3. Exhale: Then slowly exhale through your mouth, expelling as much air as you can and contracting your abdominal muscles.

Meditation

According to studies, practicing about 30 minutes of meditation a day can reduce the symptoms of anxiety and even depression. The goal of this technique is to achieve a state of mental serenity. Meditation can be done at home, finding a quiet place and accompanying yourself with soft music.

To meditate, here are following recommendations:

  1. Posture: Sit on the floor with your back straight, breathing deeply.
  2. Gaze: With your eyes open, fix your gaze on one point.
  3. Mind: Let your thoughts pass without holding or judging them.
  4. Positivism: Then start creating positive images of yourself.
  5. Close your eyes: Finish by closing your eyes and creating complete silence for a few moments.

Exercise

It may seem that exercise is the opposite of relaxation, but a good workout can actually make you feel more relaxed afterward for a few reasons.

  • First, doing working out can be a good way to release stress and blow off steam.
  • Second, the endorphins released during the workout we do can aid relaxation quite nicely.

Additionally, exercise can get you into a state of flow where it’s difficult to stay stressed — your body has to move toward relaxation as your stress response begins to reverse.

Progressive Muscle Relaxation and Body Scan

Progressive muscle relaxation consists of systematically tensing and relaxing different groups of muscles. This will help us detect the effects that cause tension and relaxation by feeling them independently in each part of the body. As we relax the muscles, the same happens with the mind.

You can do it following a certain order, for example:

  • Begin with the feet and work your way up to the face.
  • On the other hand, the body scan technique is similar, but instead of tensing and relaxing the muscles, you should only focus on the sensations of each part of the body.

Display

It is a variant of traditional meditation. It consists of imagining in the most vivid way possible a scenario in which you can feel at peace (such as an open field), and with complete freedom to let go of tension or anxiety. As in the previous techniques, it is important to do it in a quiet place.

Relaxation techniques can be many, and some of them are very simple, so you can practice them anywhere and taking only a few minutes of your time. Sometimes it is enough to just sit in the correct posture and breathe slowly and deeply.

Other times, a 15-minute walk can go a long way, as can listening to relaxing music or looking for situations that make you laugh. Massages are also useful to relax muscles and release hormones such as dopamine, which contribute to our well-being.

 

Comments

Popular posts from this blog

05-June-2020 - Friday Morning Long Drive After Long Time

मैं पेशेवर काम कर रहा हूं, मेरा जीवन बहुत व्यस्त है। अगर आप मेरी रोजाना की दिनचर्या के बारे में जानना चाहते हैं, तो मेरे ब्लॉग को रोजाना पढ़ें।
आज शुक्रवार सुबह, मैं लगभग 5:30 बजे उठा, फिर बालकनी में गया और देखा कि मौसम बहुत अच्छा है। लॉन्ग ड्राइव के लिए 3 महीने के लॉकडाउन के बाद अचानक प्लान किया। फिर मैंने अपनी कार की चाबी ली और सुबह 6 बजे के करीब नीचे चला गया। मैंने अपनी कार शुरू की और लगभग 100 किमी के लॉग ड्राइव के लिए चला गया। मैंने इस 3 महीने में बहुत सारे बदलाव देखे, पर्यावरण बहुत साफ है, सड़क खाली थी इसलिए मैंने अपनी ड्राइविंग का आनंद लिया। मैंने 25 किमी की ड्राइविंग के बाद एक जगह पर कार रोकी, फिर खुले वातावरण में 1 किमी दौड़ लगाई। बहुत समय बाद मैंने खुली जगह पर दौड़ लगाई। जाते समय सड़क खाली थी, लेकिन घर लौटते समय सड़क पर कुछ लोगों और वाहनों को देखा। आउटिंग के तीन घंटे बाद आखिरकार 9 बजे के आसपास घर पहुंचा। फिर स्नान किया कुछ ब्रेड स्लाइस के साथ एक कप चाय ली और मेरी सुबह की गतिविधि समाप्त की।
--------------------------------------------------------------------------------------- En…

Do These 5 Exercises When You Wake Up To Have More Energy For The Day

Do These 5 Exercises When You Wake Up To Have More Energy For The Day  For you to start your mornings with vitality, it is important that you clear your body of laziness when you first wake up. Exercising allows you to activate your metabolism so that you can do your daily activities more efficiently, thanks to the fact that it helps to release endorphins, hormones responsible for positive moods. In addition, a study, affirms that if the exercise is done on an empty stomach, 20% more fat is burned, since you eliminate the reserve fat and not the one you just consumed. So, what are the 5 basic exercises that you can add to your daily morning exercise routineand live healthy life.Here you have the list of 5 best exercises to do everyday and that you can do very early.1. Start With StretchingIt is important that before starting the exercises, warm up your body through stretches that allow you to relax your muscles.Put your hands up and stretch your body as much as possible. At the same tim…

What Types Of Exercises Help Prevent Breast Cancer?

What Types Of Exercises Help Prevent Breast Cancer? There are several studies that have proven the effectiveness of exercise in the prevention of breast cancer. A study found that women who exercise regularly are between 30% and 40% less likely to develop breast cancer than those who choose to be sedentary lifestyle. Also its found in studies that practicing exercise for half an hour a day reduces estrogen levels, which are related to certain types of breast cancer.There are several benefits of exercise for breast cancer and here are five types of exercises that will help you not only prevent breast cancer, but also during treatment and to have less risk of its return.1. Aerobic Exercises They are characterized by being of low or medium intensity and can be done for a long time. Among the most common we have squats, running, cycling and swimming. Its benefits are to increase the heart rate, tone the muscles and provide better breathing. 2. Flexibility ExercisesAs the name implies, by pra…