It’s time to move beyond feeling gloomy and unwell, or overwhelmed, chaotic and frustrated, and try practical ideas for recovery, which may seem simple; But it’s creative, and it can help give you relief by recharging your diet and fitness routine; To rehabilitate the mood and physical state for a new beginning.
It is a special challenge, then, that takes days, and requires being prepared to focus on yourself, de-stress, and enjoy the journey through these practical steps. Read also Plasma injections are a new way to treat hair loss How to protect hair from falling as a result of the Corona virus?Keratin straightening trick… Why should you stop using it before it’s too late?4 habits common among wealthy people
Listen to a favorite song
Studies say that listening to a favorite song can lift your spirits, and you will rise even more if you sing along with it. There is strong scientific evidence that singing is good for your body and mind, and it is a form of therapy. It increases the secretion of toxicity, which suppresses anxiety, and reduces the stress hormone cortisol, according to a 2017 study . The proportion of cortisol in saliva was measured before and after singing, and researchers found that it was lower after singing; Which means feeling more comfortable after chanting the rhythm of a certain tone.
In addition to evidence from a 2004 study , that singing may strengthen the immune system and improve lung function; Because it involves deep breathing. It helps you fight disease by releasing higher levels of immunoglobulin A, the antibody your body produces to ward off infection.
Soothe the pain
To resist the effects of sitting a lot, or to get rid of the feeling of some stiffness from standing for a long time, and to calm tired muscles, experts recommend trying “foam roller” rollers, which are lightweight cylindrical tubes made of compressed foam, which come in varying lengths and levels of stiffness. It has ridges that help reach deeper tissues within the muscles, in addition to the vibrations it provides for a massage effect, the rolling of the rollers increases flexibility, and reduces muscle soreness. In the absence of pulleys, it can be replaced by a tennis ball.
Mastering the upright posture
Mastering your posture and not slouching can help you recover from a bad mood, or prevent it in the first place. There is a link between the brain and the body that makes the way we move or sit on our emotions and mental state.
Therefore, studies warn against flabby posture, as a diagnostic feature of depression, and stress the importance of taking an upright posture, sitting and moving straight; Because this may increase positive affect, reduce fatigue, improve self-esteem and mood, and can reduce negative affect and fatigue in people with mild to moderate depression who are going through a stressful period.
Ending the chaos
There is a relationship between chaotic environments and anxiety and stress; So organizing a cluttered closet or desk can bring calm. The disposal of chaos includes physical activity, and lead to a sense of confidence and self-efficiency, and can reduce the tension of family relationships, according to the site ” psychological Today ” (Psychology Today).
Bicycle sales have skyrocketed in the past year, as people race to find new ways to spend time outdoors during the height of the coronavirus pandemic. And because cycling is an easier joint exercise than walking or running, the pedaling motion seriously works the muscles of the legs and abdomen.
In addition, spending time in nature and being physically active reduces stress, anxiety and depression and is good for the heart. According to the study I found that the bike ride was associated with a lower risk of heart disease and cancer.
Make a better salad
Use a new ingredient, lettuce and tomatoes are no longer enough alone, and it’s time to combine several different types of fresh greens with them in the salad bowl instead, such as adding mixed herbs such as mint and parsley, whole or chopped, and small greens such as radishes, shredded cabbage, and mustard rich in calcium and iron And vitamin K (K).
It is worth noting that watercress leaves are useful for the health of the gastrointestinal tract; They contain sulfonamides, a powerful petrochemical found mostly in green vegetables, and relieve constipation. In addition to folic acid, which helps the body digest carbohydrates, and antioxidants such as vitamin C and vitamin A, which are essential for eye health. Then try adding crunchy chickpeas instead of toast, a spicy sauce, and something sweet like apple or pomegranate.
Celebrate a delicious way of eating that benefits your heart, mind and body by following the ‘Mediterranean Diet’, where your eating style focuses on fruits, vegetables, whole grains, healthy fats, plant-based and lean protein, especially fish.
This method will make you swap out white rice and pasta for whole-grain options, brown rice and whole-wheat pasta, and use olive oil instead of butter.
This diet also supports eating heart-healthy seafood at least twice a week. Preferably grilled or baked for fries. And reduce the intake of red meat, and focus on lean poultry or legumes such as beans and lentils.
A social media-free day
University of Virginia psychology professor Dr. Bethany Tick man recommends trying to tune out the noise for 24 hours and giving yourself the gift of a “media-free day.” And stay away from social networking sites, even by deleting the application from your phone or changing the settings so as not to be notified of every new post. Alternatively, pass the time with a paperback novel in your hand.
buy a plant
You can start to breathe life into the place by buying plants, studies have found that just looking at a plant nearby can reduce stress levels and improve mood. A small aloe vera plant, for example, makes a great desk look, and does well in indirect light with watering every week or two.