THE WHOLE YOU
Listen to live music. In addition to being fun, going to concerts can also ease stress levels, lower blood pressure, 12. relieve pain and improve your sense of connection with others.
Got a Minute? Everyone experiences daily moments of stress like a flat tire or unexpected tra c when you’re late for an appointment. And sometimes life hands you bigger stressors like financial problems or an illness. If your stress levels build up and become chronic, you may be at risk for health problems like digestive issues, anxiety, depression, headaches, insomnia, weight gain or loss, high blood pressure, heart disease and stroke. For long-term stress reduction, try a few of the tips in 14 Things That Are Good for Your Health — And Feel Great starting on page 22 . Or it may help to talk to a therapist. If you’re feeling stressed and only have a minute or two to spare, here are a few things to try: • Breathe. Close your eyes and breathe in for five seconds, out for 10 seconds. Repeat four or five times, or more if you have the time. Bonus points if you accompany your breaths with a calming mantra such as This too shall pass or a single repeated word such as breathe, peace or calm . • Text a friend to vent your worries or just to say hi. • Move! Get up from your chair and walk up and down a flight of stairs, do 15 jumping jacks, turn on your favorite song and dance for a minute or two, or try a few stretches. • Drink a glass of water. • Have a healthy snack. If you find yourself getting testy with your family members or unable to focus, eating an apple, a few carrot sticks or a handful of almonds can go a long way toward making you feel less hangry. • Watch a fun video. Try a Google search for cute panda or laughing baby . After a minute of cuteness, you may find it hard to stay in a bad mood!
13.
Practice yoga. Engaging in a few deep yoga stretches can feel amazing to sti , sore muscles. Research shows that people with a regular yoga practice gain a variety of health benefits including increased balance, flexibility and strength, as well as reduced depression, better sleep and a better overall sense of well-being.
14.
Go for a walk. You can read all about the health benefits of walking on page 20 . You’re more likely to stick with a walking routine if it’s enjoyable, so experiment with what works for you. Walk with a friend or family member. Walk your dog around the block. Join a walking group through a community center, gym or religious community. Listen to a podcast or audiobook, but keep the volume low enough so you can hear what’s going on around you. Pick up trash in your neighborhood. Record your mileage in a journal or app to help track your progress. Try walking in a new-to-you neighborhood or hiking trail.
Sources: Blue Zones Project, BMC Public Dog Health, Mayo Clinic, Diabetes Self Managment, International Journal of Behavioral Nutrition and Physical Activity, Scientific Reports, US News and World Report, WebMD
It's only with the heart that one can see rightly; what is essential is invisible to the eye.
— Antonie de Saint-Exupery, The Little Prince
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MEDICA MAGAZINE | SPRING 2020
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