Mind-Body Stress Less Techniques

Under high level stress: our body is in a fight or Flight Mode, it is that sympathetic part of our nervous system.

Red blood. Fight mode pic from pexel

And we witness physiologic impacts in our body like one of these :

• our hands become very cold and clammy

• a decrease in our heart variability

• Our neck, shoulder are tights, or our head is heavy

• Also, some bawel changes: constipation, diarrheal, more gas

However, we have the Power of our Mind to control our Physiology

First, let's start by recognizing how Mental, Emotional, and Spiritual aspects of our life impact our overall health.

By doing so, we’re aware how in a fight or flight mode, our adrenal glandes, are pumping so much catecholamine hormones (epinephrine, norepinephrine, cortisol) and all those hormones are put in our body circulation as a stress response, in that fight or flight mode.

Those breathing exercises can actually decrease the circulation of those catecholamines and therefore pulling us into a Rest and Digest mode.

Stress Transforming Techniques that we can use

1. Connect with your breath: Focus on nose breathing like babies do.

2. Box breathing: breath in for 5 or 6 seconds, hold for a 5 or 6 sec, we exhale for 5 or 6 sec, and we hold it there for a 5 to 6 sec.

3. Breath in for 4 sec and out your mouth from a slow 6 sec like you’re breathing through a straw.

4. 

   And as doing those exercise, you can slowly contract certain muscle groups of your body

• Start from your feet and work out to your shoulders

• contract your muscles as you’re breathing in

• and relax them as you’re breathing out

• allow warmth and heaviness to these group of muscles

But, who has time for this! You might say...

but at the same time who has time to feel sick because they have these physiologic impacts of stress hormones in their body.

Another options, for the neard out there. using bio feed back devices

It is a fact, a decrease in the way of our heart is beating, can result in death, yeah death from stress.

The good thing, is that we can monitor that heart variability

by going to a see a professional or by buying 2 devices that also come with apps:

- Ear sensors

- or finger sensor,

To detect and monitor our heart variability.

Best Supplement for Better Mood

MicroNutrient

Everyday, we need  as a baseline to reduce oxydative stress in our body and helping with mood., these 3 micro nutrient:

1. 1000 mg C

2. 800 mg D

3. 50 mg of Zinc

- Additionnaly, B complex.

No additives, no fullers.

Omega 3

• - Fish oil: as a supplement of EPA/DHA if we are not able to eat fatty fish 2 to 3 time a week.

• Flax, chia, pumpkin, algas

• Probiotic a sa plate hloder

Adaptogenic herbs,

are safe, are hormonal balancers, and stress reducer, they have been used for years and years.

Some examples:

• - Rhodiola: 400 mg / day reduce anxiety

• - Ashvaganda

• - Tossi: holy basel

Best Food for a Better Mood

Magnesium should be at the top of your mind

Supplement can be Magnesium Glycinate.

What food are highest in Mg ?

- Pumpkin seed especially sprouted

- Cashews

- Dark leafy green vegetables: avocados, black beans, spinach, chard

What food are rich in Omega 3 fats

- Fatty fish: small and young fish and wild caught : hareng, sardines, maquereaux,

What fodd are rich in ALA 5alpha Linoleic Acid)

- Plant based food : pumpkin chia seeds, walnuts, organic adammame

What Food are rich in flavonoids

- Coconut

- Berries: blue, black

- Green tea: matcha tea

What Food are rich on B vitamins

- Leafy green vegetables: spinach lentils bananas goji berries

Spices

- Licorish root

- Turmeric

- Holy basil