In our fast-paced daily life, finding balance can be challenging. Balancing work, family, and personal commitments often leaves us feeling overwhelmed and stressed. At Eat by Alex, we believe in advocating for a holistic lifestyle to navigate these challenges successfully. Here are our top 10 stress reduction tips to help you cultivate a balanced and harmonious life.
We compiled some of our favourite tips for stress reduction, and to help you live mindfully!
1. Mindfulness Meditation
Practice mindfulness meditation to bring awareness to the present moment. This can help with stress reduction and promote a sense of calm. With our reSET program, you get access to on-demand meditation, Breathwork and sound bowl healing, offering a holisitic approach to stress reduction.
2. Eat a wholefoods plant-based diet
Eating a healthy diet is one of the key factors in stress reduction. A plant-based diet is packed with nutrients and anti-inflammatory properties which supports mood improvement, stress resilience, and overall health. Secondly, a healthy plant-based diet can promote a healthy gut microbiome and stabilize blood sugar levels, which can contribute to improving your mood.
3. Incorporate adaptogens into your diet
Adaptogens are a class of herbs and mushrooms that have the ability to help the body adapt to stress, restore balance and enhance physical and mental endurance. Adaptogens can regulate the body's stress response by influencing the hypothalamic-pituitary-adrenal (HPA) axis and the sympathoadrenal system. Secondly, some adaptogens such as Ashwagandha can help regulate cortisol levels. We use several adaptogens in our Adaptogenic Blends, such as Reishi, Maca and Ashwagandha.
4. Breathwork
Incorporate deep breathing exercises to calm the nervous system. Deep and slow breathing activates the parasympathetic nervous system, which counteracts the flight-and-fight response we often experience. Breathwork also improves oxygenation of the body, which can improve cognitive function and overall well-being. Try techniques such as diaphragmatic breathing or box breathing to regulate breathing patterns. We include live and on-demand breathwork sessions during our reSET program.
5. Limit caffeine and sugar
Drinking too much coffee and eating too many artificial sugars can contribute to feeling anxious. Caffeine stimulates the release of adrenaline, a stress hormone and increases a temporary increase in heart rate and blood pressure. Coffee also stimulates the control of cortisol, which is a hormone associated with the stress response. Excessive sugar can lead to spiked and subsequent crashed in blood sugar levels, as well lead to chronic inflammation of the body. Chronic inflammation is associated with various health issues including anxiety and depression. Instead, try a green tea in the afternoon for an energy boost, or a cup of our Cosmic Cacao Blend! Our deSTRESS program has a low sugar meal plan, and you get a sachet of our Cosmic Cacao Blend to replace coffee with.
6. Limit screen time
Reduce your screen time, especially before bedtime. Blue light emitted from screens can interfere with sleep patterns and contribute to stress. Instead, read a book, journal or practise your favourite hobby for stress reduction.
7. Prioritise sleep
Ensure that you get enough quality sleep each night, as lack of sleep can contribute to heightened stress levels. Certain foods, supplements and herbs can improve your sleep such as Magnesium, Lavender, Ashwagandha, Passionflower, Chamomile and Valerian root. Our deSTRESS program focuses on cultivating healthy sleep habits with the use of nose strips, relaxation tablets, and calming mindfulness.
8. Yoga, Pilates & stretching
The physical movement and poses can release tension in the muscles around areas were stress is commonly held, such as the neck, hips, shoulders and back, improving overall well-being and ease. Furthermore, both yoga and stretching emphasise the mind-body connection. Our reSET program includes yoga sessions to help you relax your mind and body.
9. Learn how to say no
Know your limits and be willing to say no to additional commitments if you feel overwhelmed. Having firm boundaries will help you manage your daily life and stress levels. Clear boundaries will enable you to focus on finishing your prioritised tasks, which can reduce potential stress.
10. Journaling
Journalling can be a therapeutic way to process emotions and gain clarity on your thoughts and feelings. It helps gain sense on your complex thoughts and stressors. Including a gratitude journaling component can shift your focus from stressors to positive aspects of your life.
12 healing journaling prompts to get you started!
Incorporating these holistic stress management tips into your daily routine can plant the roots for a more harmonious and fulfilling life. Remember, finding balance is a journey, and these practices are meant to support your well-being along the way.