Even though something like stress is considered normal, it isn’t necessarily beneficial for your health. Sure, stress is healthy at times. It’s a hardwired survival technique, the body’s fight or flight response, during which you mobilize to take action in a dangerous situation. The body triggers the release of hormones that engage that fight or flight response when it perceives danger, making the body adept at responding to real emergencies. 

The problem is when the nervous system cannot distinguish between real danger and perceived danger. For example, real danger is a tiger chasing you, while perceived danger is a work presentation. But stress is highly common in modern day life, and it can negatively affect physical and mental health, leading to one or more of the following symptoms:

• Mood issues, including depression and anger
• Stomach cramps, nausea, and reflux
• Fatigue
• Difficult sleeping
• Decreased immunity and ability to heal from illness
• Disrupted hunger cues and increased fat storage
• Low libido
• Increased blood pressure

Practice Mindfulness

A lot of people find that mindfulness, more specifically mindful meditation, is a solution for stress. Mindfulness is not solely reserved for meditation, though. It’s possible to develop a regular mindfulness practice to help keep stress levels down. You can actively engage in a mindfulness walk, for example, for 15-20 minutes per day. Don’t have that much time? Consider a daily five-minute mindful meditation session to improve resilience when stressful times come. 

Keep A Gratitude Journal

Establishing a gratitude practice can benefit your physical, emotional, and mental health. Stress relief is a common benefit of practicing gratitude, as listing things that you are grateful for can put things into perspective. It’s a great practice to write five to 10 things you are grateful for (big or small) every morning. You may find that this practice helps you sleep better as well. 

Have Fun

If you only work and never play, you will eventually stress out. It’s common to forget to slow down and enjoy yourself, given the fast-paced nature of life these days. You don’t necessarily have to engage in a “fun” activity; rather, it can be something as simple as playing with your dog, taking a dance class, or carving out time to watch an episode or two of your favorite TV show. Just make sure that you have fun doing whatever you decide to do. 

Stay Active

More people are sedentary now than ever before. They either work at home or in an office while sitting, commute in a seated position, and then sit for the remainder of the evening. Are there people who break this mold and remain active? Yes, absolutely, but more people need to engage in regular physical activity. Regular moderate-intensity physical exercise can help fight stress and anxiety in the long-term. Researchers note that sweating through exercise is one of the best ways to remove excess cortisol (the stress hormone) from the bloodstream. 

Sleep Well

This can be difficult to do, especially if sleep is something that causes you stress. Since sleep is the body’s way of recharging, it is necessary for optimal physical and mental health. Proper sleep can also build the resiliency necessary for managing stress. Failure to get enough sleep on a regular basis can amplify your stress and decrease your ability to cope with it. That said, chronic stress can make sleeping very difficult, be it falling asleep or staying asleep. Too much cortisol in the bloodstream can cause nighttime wakings. The solution is to remove excess cortisol via some of the methods detailed in this article. 

Try Legs Up The Wall Pose

Yoga is a great low-impact exercise that can promote stress reduction. Certain poses, such as legs up the wall, are considered to be stress-relieving poses. It is exactly what it sounds like: you lay on your back and prop your legs up against the wall, which actually promotes circulation from the lower legs back to the heart. During this pose, you can enhance the relaxation by engaging in deep breathing, meditation, or another form of self-care. Consider a gratitude mantra while you stay in this pose for five to 20 minutes. 

The 5, 4, 3, 2, 1 Method

Need to ground yourself during periods of anxiety? You can employ the 5, 4, 3, 2, 1 technique if you direct your focus to the present moment. It can help ground you, making you feel less anxious or worried. Practice the method as follows:

• Identify 5 things you can see
• Pinpoint 4 things you can touch
• Notice 3 things you can hear
• Identify 2 things you can smell
• Find 1 thing you can taste

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If you are like any other American adult, then you are no stranger to a little sleep trouble. In fact, one in three American adults does not get a sufficient amount of sleep every night, according to the Centers for Disease Control and Prevention (CDC). A lot of people turn to a number of vices in order to get quality shut-eye. 

Magnesium spray, which is a trendy relaxing spray that was popularized on social media platforms, is said to promote sounder sleep. Can a few spritzes on your skin be the all-natural sleep aid you’ve been looking for? Is misting yourself with magnesium spray just another overhyped social media trend? We’re going to cover all that and more in this article. 

What Is Magnesium? 

Magnesium is a vital mineral in the body that is involved with numerous functions, including those relating to nerves and muscles. Magnesium also aids with mood regulation and energy production. Although the body produces magnesium, health experts recommend obtaining it via magnesium-rich foods or supplements. Alternatively, you can apply magnesium oil topically on the skin, which absorbs the mineral. In order to make magnesium oil, you add magnesium chloride flakes to water to create an oily liquid. 

What Is The Connection Between Magnesium And Sleep?

As previously mentioned, magnesium supports nerve function and muscle relaxation. It also aids with the production of melatonin, the hormone that helps control the body’s sleep-wake cycle. Magnesium is also essential for DNA and protein synthesis, in addition to reproduction and cellular health. 

When magnesium levels dip too much, you may find yourself tossing and turning, or waking up too early. It’s also possible to feel more stressed or restless at night when magnesium levels are low. According to research, people with higher magnesium levels experience better sleep, longer rest, and improved energy during the day. A February 2022 systematic review found a link between magnesium levels and sleep quality. That said, researchers that examined clinical trials noted magnesium supplementation for sleep disorders were mixed. 

As of now, scientists believe that magnesium influences brain chemicals, including GABA, NMDA, cortisol, renin, and melatonin. All of these can affect relaxation and sleep quality. So how much magnesium do you actually need? The general recommendation is 310-420 milligrams per day for adults, depending on age, sex, and pregnancy status. 

Does Magnesium Spray Actually Work?

According to studies, taking magnesium orally may improve sleep quality, reduce daytime drowsiness, and regulate circadian rhythm. That said, clinical evidence for skin absorption is lacking at the moment. That said, many magnesium spray users report that it helps them sleep better, due to the spray’s muscle-relaxing properties. Just keep in mind that more studies are needed to confirm if magnesium spray is a viable sleep aid. 

Absorption Is The Problem With Sprays

Research confirms that topical application of magnesium oil can help relieve nerve pain and muscle cramps. One of the issues, however, with magnesium spray is that it is not as easily absorbed by the body compared to oral intake. For people who have gastrointestinal issues, or issues taking supplements, magnesium oil can be a viable option. The spray, however, may not be as easily absorbed by the skin. No published data indicates a better or worse comparison of transdermal absorption compared to magnesium supplementation. Some data, however, indicates that the skin can absorb the spray when used in close proximity to a high density of hair follicles. Basically, spritz the magnesium spray where you have a lot of hair follicles to increase absorption. Don’t just mist it in the air and think that you will sleep like an angel. 

How To Choose The Right Magnesium Spray

Just like most items under the health and wellness umbrella, not all magnesium sprays are created equal. Health experts encourage you to look for the following in your magnesium spray:

• Magnesium source: Magnesium chloride is the most recommended because it is more easily absorbed by the skin. 
• Third-party testing: Choose a brand that is independently tested for safety and quality. You can tell this by a seal on the spray bottle or information on the company website. Common third-party testers include NSF and USP. 
• Purity: Make sure to select products that are free of artificial additives and unnecessary chemicals. Magnesium sprays should only contain a couple ingredients!

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First of all, we just want to explain that there is nothing wrong with celebrating Thanksgiving by yourself. Although it may be unfamiliar territory, considering that this holiday is traditionally spent with family and friends, you may find yourself alone this year or in the future. There are also those who do not enjoy the Thanksgiving meal and simply want to enjoy a night alone. Whichever way you choose to celebrate Thanksgiving is the right way, but should you be alone on this holiday, we have a few fun activities for you. 

Whether it is by choice or an unlucky circumstance, being alone on Thanksgiving can be a challenge. You may lack the funds to celebrate it, or you may live in a city with no family or friends, and travel may be difficult due to budget restrictions or weather. You can spend Thanksgiving by yourself without feeling lonely or bored. Continue reading to learn how you can do just that. 

Cook Your Favorite Food

You don’t have to cook a turkey and stuffing just because it is Thanksgiving. When you celebrate this holiday alone, you have the freedom to take the reins in the kitchen and cook what your heart desires. Make enough for yourself and yourself alone, or make a little extra if you want to have some leftovers. Throw on a record or pop in your headphones to listen to a podcast while you are doing your thing in the kitchen. When the meal is ready, you will be too, and that’s a beautiful thing. If you don’t feel like cooking, simply order takeout!

Catch Up On Your Favorite Shows

Is the movie you never got to see in theaters finally available on a streaming platform? Have you been meaning to catch up on episodes for a series that you enjoy? Entertain yourself with a good binge-watching session! You have the time on this holiday, so use it how you please. If you finish a couple episodes and want to put something else on, consider a classic or modern holiday-inspired movie that you can easily find on streaming platforms. 

Watch Some Football

If you don’t have a favorite show and are not interested in new movies, throw on the football games that happen every Thanksgiving. There is always a game airing on this holiday, and watching it by yourself means you won’t miss a moment. Nobody will be there to interrupt you and you don’t have to listen to negative comments from friends or family members who are not sports fans. You can even use social media to engage with other football fans watching the same game(s).

Give Back To Your Community

Doing something good for someone else, or a lot of people, is often one of the best things to do when celebrating Thanksgiving alone. Even though you may not be with friends or family, you can make a difference by bringing joy to the lives of others. Some people always have to spend Thanksgiving alone, so spending it with those in a worse situation than you may actually make your Thanksgiving that much more enjoyable and wholesome. 

Have A Self-Care Day

If you are alone and don’t have any obligations, spend the day pampering yourself! Self-care and relaxation should take priority on your Thanksgiving Day to-do list. Take this alone time to unwind in a soothing bath, or take an extra long facial skin care routine. You can even go so far as to put on a robe and place cucumbers over your eyelids! By the time the Thanksgiving weekend is over, you will feel recharged, well-rested, and ready to get back to your regular responsibilities. 

Do Some Shopping

If you have the financial means to do so, consider taking part in some retail therapy. Most companies offer Black Friday sales well before Thanksgiving begins, so you will definitely get some deals. Take the time to get a head start on buying holiday gifts for your loved ones, or get something that you’ve been desiring for a while. Splurge on yourself because you deserve it.

Curl Up With A Good Book

Earlier in the article, we suggested that you catch up on your favorite TV shows. If you want to do that, then do just that! If you don’t want to spend your day in front of a screen, consider starting or finishing a book. Books, much like TV or movies, can transport you to fantastical places, or provide excellent and inspiring stories. If the book you choose to read is really captivating, you may finish it in one day! 

Begin A New Tradition

No matter your reasons for spending Thanksgiving alone, you cannot be sure that you won’t spend it alone in the future. What does that mean for you? Well, come up with a new Thanksgiving tradition for yourself. Don’t wait for company in order to celebrate your way! Maybe your new tradition is to play solitaire when you get up, or to do a yoga sequence after breakfast. A great new tradition could be to make one new dish every year!

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It can be very difficult to find a healthy balance between work, family, and other responsibilities. How do you make time for yourself with all of that, plus the hustle and bustle of daily life? Taking care of yourself, though, is crucial for the overall wellbeing of your mental health. That is where self-care comes into play. 

What Is Self-Care For Mental Health?

Before we supply you with some helpful tips to care for yourself, let us first give a brief explanation of what self-care is. Basically, self-care is any activity that you do to take care of your mental, emotional, and physical health. It is about taking time for yourself and engaging in activities that bring you joy and encourage relaxation. The reason that self-care is an integral component to mental health is because it aids stress reduction. 

Some activities may also help improve mood and promote overall wellbeing. Taking care of yourself can better equip you to handle life’s many challenges. Be it emotional, physical, social, or spiritual self-care, we encourage you to engage in these practices for optimal mental health. Continue reading to learn about some tips that you may be able to incorporate into your daily life. 

Practice Mindfulness

There are many ways to practice mindfulness, but it is essentially the practice of being in the present moment. You pay attention to your thoughts and feelings without passing judgment. This practice can help you improve mood and reduce stress, and you can do it in a meditation practice or even while eating. The main goal is to be present and to take a few deep breaths to remind yourself to remain calm. This can be a great tool to use in times of stress. 

Set Boundaries

Sometimes, one of the most powerful things you can do for yourself is to say “no” to people. Setting boundaries is an essential part of self-care, because it means that you set limits on your time and energy. You can avoid a burnout and focus more on activities that help you thrive when you can establish healthy boundaries. 

Make Time For Yourself

This tip piggybacks off the previous one about setting boundaries. Allotting time for yourself can be challenging, but it is crucial in order to prioritize your mental health. Just set aside 15 to 30 minutes each day to engage in activities that bring you joy or relaxation. 

Get Enough Sleep

Sleep is necessary to optimize physical and mental health. Sleep experts recommend that the average adult get between seven to nine hours of sleep every night to feel rested and renewed. If you have difficulty falling asleep, try to establish a relaxing bedtime routine. Consider reading a book, listening to calming music, or meditating. Click here to learn about more tips that may help you fall asleep. 

Connect With People

One of the best ways to improve mental health is via social connections. Make it a point to connect with friends and loved ones, be it over the phone, video chat, or an in-person visit. These connections can help reduce stress and improve your mood. A great social network of family and friends is more powerful than you realize. 

Engage In Activities That Bring You Joy

There are so many types of self-care activities that you can do. If you don’t enjoy meditation, then don’t force yourself to do so. Make a list of activities that bring you joy, such as painting, walking, or training your pet. Choose the activity that helps you reduce stress and allow it to boost your mood.

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Should you elevate your feet and relax during pregnancy? Absolutely, but physical activity is integral for your health and your baby’s health. Rock climbing and other high-intensity workouts may not be in your future, but light-to-moderate-intensity exercises are highly beneficial. 

One of the best forms of exercise to practice while pregnant is yoga. Prenatal yoga, especially, is customizable and can support the body as it grows. Certain poses can even help prepare the body for labor, delivery, and postpartum. As you practice yoga throughput your pregnancy, you’ll notice that certain poses you could do in the first trimester are not possible during the third trimester. That said, there are modifiable positions for every stage of pregnancy, and they can benefit you in the following ways:

• Relieve symptoms and discomfort, such as joint pain, fatigue, and headaches. 
• Create a calmer mental state
• Optimize the position of your baby before labor
• Maintain strength and flexibility during pregnancy
• Learn breathing tools to aid with difficult moments, especially labor

First Trimester Yoga Poses

The body goes through a lot during the first trimester of pregnancy. You may not see that baby bump for a while, but the body does quite a bit to start developing the fetus. Yoga poses, especially hip-opening poses can make you feel good. You can also engage in your normal yoga routine, so long as you feel okay doing them. Yoga is about listening to your body, so tap into that mindset and be gentle with yourself. Here are a couple poses to try during the first trimester.

Ankle To Knee Pose

Sit down in a cross-legged position on the floor or yoga mat. Place your left ankle on your right knee, keeping the left shin parallel to the floor. Breathe in for a count of three and elongate your spine. Exhale for three counts and continue this breathing sequence two to three times before switching sides. You should feel a stretch in the hip joint. You can also place a bolster under your buttocks for extra cushion. 

Pigeon Pose

Begin in Downward Dog position and make sure to widen your back and stick your tailbone to the sky. Bring your right leg forward and step into a low lunge position. Let your shin fall to the mat, so that your knee is under your right shoulder. Extend your left leg behind you and let the top of your left foot rest on the mat. Remain in this position, or lower your upper body down so that you rest your forearms on the mat. That will yield a deeper stretch. Hold for 30 seconds before switching sides. 

Second Trimester Yoga Poses

Some women find that they have more energy in the second trimester. If you had morning sickness or fatigue in the first trimester, you may find that those symptoms fade away during the second trimester. Dynamic prenatal yoga poses can be highly beneficial during this stage, as they can increase stamina, strength, and stability in the legs, hips, and glutes. As always, listen to your body and practice the poses accordingly. Also, use tools, such as blankets or bolsters, to support yourself as your belly grows.

Reclined Bound Angle Pose

Sit up straight on your butt with your legs extended out in front of you. Bend your knees and allow them to fall to the sides, drawing the heels of your feet into your groin area. Grab your feet and touch your soles together. You can remain here in this traditional Bound Angle pose. For more relaxation, place a yoga block or folded blanket under each knee and lay down on the mat. Allow your arms to fall to the sides and remain in this position for 30 to 60 seconds.

Dynamic Squats

Stand up straight with your feet hip-distance apart and arms by your sides. Place a yoga block horizontally between your upper and inner thighs. Squeeze your glutes and inner thighs to make sure the block doesn’t fall. As you do this, bend your knees to lower into a squat, but not a deep squat. Think Chair pose, or something around that level of deepness. Keep the block steady, actively pressing the mat apart between your feet. Hold for a second before returning to the starting position. Continue squatting for 30 seconds. 

Third Trimester Yoga Poses

During the third trimester, you want to take it easy, as you are preparing your body for labor and delivery. Restorative yoga poses can help alleviate circulation changes, weight gain, and dehydration. Plus, these relaxing poses give your neck, shoulders, back, calves, and feet a little more love and care. Hip openers are also beneficial in the third trimester. 

Knees Together Feet Apart

Kneel down on your shins and place a blanket under them for added support. You can also place a yoga bolster between your calves and buttocks if necessary. Bring your knees together and spread your feet apart. Set yoga blocks up on either side of you for support. Keep your back straight and remain here, rocking side to side to deepen the stretch.

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Sleep is the thing everyone needs more of but can’t quite seem to follow through on. It’s no secret that lots of people experience sleep difficulties and disturbances. In fact, somewhere between 35% to 50% of adults worldwide regularly experience insomnia symptoms. Some people require medications, drugs, or alcohol to fall asleep, while others can fall asleep in no time by just lying down. 

Meditation is a useful tool to help calm the mind and reduce stress. As a relaxation technique, meditation may help enhance inner peace and quiet the mind. When done before bedtime, meditation can help reduce insomnia and sleep troubles by promoting calmness. Continue reading to learn about how to meditate, as well as figure out which of the three types in this article prove most beneficial for you.

How To Meditate

In theory, meditation is very simple. You sit down in a comfortable position and tune out the world. Well, it can be that simple, but seldom does everyone have that easy experience. It can be frustrating at first because quieting the mind and allowing your thoughts to come and go takes time. In the beginning stages, though, you do not need to sit in silence for hours at a time. On the other hand, it’s easy to establish a meditation routine that only takes five minutes out of your day. You can follow these basic steps:

• Find a quiet area and sit or lie down, whichever is more comfortable for you. If meditating at bedtime, lying down may be preferable.
• Close your eyes and take a few deep breaths. Focus on your breathing and don’t pay attention to anything else. 
• If a thought rushes into your mind, just allow it to come and go. Refocus your attention on your breath. 

Be patient with yourself as you experiment with meditation for sleep. A meditation practice is exactly that: a practice. A three- to five-minute meditation session before bed is the perfect place to start. You can increase the time to 10, 15, or 20 minutes as you get more comfortable with the practice. 

Guided Meditation

This type of meditation is a great entry point for beginners, as another person leads you through each step of the practice. There are many videos or audio files of guided meditations, which may instruct you to breathe, relax the body in a certain way, or visualize things. At bedtime, you can listen to a recording of guided meditation. You can find some recordings of guided meditations in the form of:

• Online streaming
• Meditation podcasts
• Apps or websites

The exact steps of guided meditation will vary from source to source. Step-by-step instructions may look something like:

• Select a recording and dim the light of your phone or device that you are using to listen to the meditation. 
• Begin the recording, lie down in bed, and breathe deeply and slowly.
• Focus on the person’s voice and always return to it if your mind starts to wander. 

Mindfulness Meditation

This meditation practice involves focusing on the present, and you do this by increasing your awareness of breath, body, and consciousness. If you notice an emotion or thought, just observe it as it comes. Let the thought or emotion pass without judging yourself. Engage in a mindful meditation practice by doing the following:

• Remove all distractions from your meditation space, including your phone. Lie down in a comfortable position.
• Focus on your breath and then take big inhales and exhales. Inhale for 10 counts, hold for 10 counts, and then exhale for 10 counts. Repeat this cycle five times. 
• How does your body feel while engaging in this breathing pattern? Is it tight or relaxed? If you feel tension, consciously relax that part of the body.
• When a thought arises, return your focus to your breathing. 

Body Scan Meditation

During this meditation practice, you direct your focus to every part of the body. The goal behind this practice is to increase awareness of physical sensations, including tension and pain. By focusing, you can promote relaxation, which helps you sleep. 

• Remove all distractions from your meditation space, including your phone. Lie down in a comfortable position to begin the practice. 
• Close your eyes and breathe slowly. Try to notice the weight of your body on the bed. 
• Focus on your face, softening your jaw, eyes, and facial muscles. 
• Move down to your neck and shoulders and try to relax them.
• Continue down your body, relaxing each part until you reach your toes. Notice how each part feels. 
• If your mind wanders during this process, shift your focus back to the body part you are observing. 

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According to the National Institute of Mental Health, about 30% of American adults have experienced an anxiety disorder at some point in their lives. For those people, feelings of anxiousness extend beyond regular worry from stressful situations. These feelings of anxiety are persistent and can interfere with everyday life. Symptoms can even extend to physical symptoms, including sweating, rapid heartbeat, and shortness of breath. 

The exact cause of an anxiety disorder can be quite complex. Mental health experts suspect that anxiety disorders stem from a mix of environmental, psychological, and genetic factors. Although you may not be able to prevent an anxiety disorder entirely, you can develop coping strategies to help minimize symptoms. If you experience an anxiety attack or symptoms of anxiety, experiment with the following lifestyle and mindfulness techniques and see which ones work for you. 

Limit Your Alcohol And Caffeine Intake

Caffeine and alcohol can affect your sleep and mood, so it isn’t a surprise that they can trigger anxiety. Experts recommend limiting your intake of both if you want to reduce or avoid anxiety symptoms. If you consume a lot of caffeine and want to reduce your intake, be mindful that you may experience withdrawal symptoms. Make sure that you drink water throughout the day to help reduce withdrawal symptoms. Researchers note that drinking water throughout the day can lower depression and anxiety risk in adults. 

Be Active

Studies have shown that regular exercise can help reduce the frequency and severity of anxiety attacks. Just 15 minutes of daily exercise, such as walking, swimming, biking, or yoga, can provide short-term anxiety relief. If you want more substantial and long-term benefits, try to develop a consistent exercise routine. That could mean that you engage in 20 to 30 minutes of moderately intense physical activity daily. It could also mean that you engage in a regular mindfulness yoga practice several classes per week.

Meditate

As we just mentioned, yoga is a relaxing and mindful exercise practice. Enhance your relaxation efforts by engaging in a meditation practice, be it on your own or guided from a video. Meditation may help reduce anxiety symptoms in people with anxiety disorders, according to several research studies. Guided mental imagery meditation has proven to be very effective at relieving anxiety. It involves picturing a future scenario, task, or event in a positive light. When you encounter the event or experience that thing, you will feel more prepared and at ease. 

Get Sufficient Sleep

There is a complex relationship between anxiety and sleep. Various studies suggest that anxiety can cause lack of sleep and vice versa, meaning lack of sleep can trigger anxiety. Statistically, more women are affected by this relationship. If you want to improve your sleep habits, you can make small adjustments that go a long way. Keep a consistent sleep and wake cycle, i.e. go to bed and wake up at the same time every day. Turn your phone and other screens off about an hour or so before bedtime, and consider reading a book or putting on relaxing music or guided meditation to promote relaxation. 

Practice Self-Care

Self-care is not selfish! Making intentional time for self-care can help ease symptoms of anxiety. For some people, self-care might look like taking a bubble bath. For others, it could mean reading a book or getting a massage. Whatever self-care looks like for you, just make sure to clear a spot on your calendar so that you can improve your overall well-being.

Experiment With Grounding

Grounding is the act of temporarily detaching yourself from feelings of anxiety to center yourself. It’s important to note that grounding will not stop feelings of anxiety, but it can help make them less intense. That reduction in anxiety can help you feel safer and more in control. There are a few different grounding practices that you can experiment, with one being the 333 rule. To practice this 333 rule, scan your surroundings and name three objects you see. Listen to the environment and name three things you can hear. Finally, touch or move three things, such as objects near you. You can also go outside and simply walk barefoot on the grass or head to the beach and walk barefoot along the sand. 

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It would be strange if you never heard the phrase, “Don’t forget to stretch before your workout.” This is reinforced by countless social media reels and shorts that explain how certain stretches or movements can end hip, back, knee, shoulder, or neck pain. Although it may seem like a waste of time, stretching can help you perform at your best and reduce the risk of injury. We aren’t talking about a few twists or bends, people. We are talking about dedicating at least 10 minutes to stretching before working out.

Benefits Of Stretching Before A Workout

Besides preparing the body physically, stretching before working out can aid mental preparation. Studies confirm that taking time to stretch and breathe mindfully every day can help reduce stress and anxiety. Additionally, it can aid total body relaxation. Stretching before working out gives you the mental calm that can help you approach your workout in the best way. It also helps you achieve better posture and balance during exercises. Finally, stretching before working out reduces stiffness, making you less prone to injury. Continue reading to learn about simple stretches to do before your next workout. 

Quad Stretch

To do this stretch, stand up straight with your feet hip-distance apart. You can stand next to a wall or chair to use as support if needed. Bend your right knee, reach back with your right hand, and grab your right ankle to bring it close to your buttocks. Keep your knees close together and feel the stretch along the front of your right thigh. Hold for 20 seconds and then repeat on the other leg. 

Lunge

This builds on the previous quad stretch and targets your hip flexors. It also may help improve posture and muscle strength. To begin, stand up straight with your feet hip-distance apart. Take a big step forward with your right leg and keep the left stationary. Bend your right knee until your thigh is parallel to the ground, but make sure the knee doesn’t extend beyond the toes. You can rest your hands on your right thigh for support, and make sure to engage your left glute to feel the stretch along your left hip flexor. Hold for 20 seconds and then repeat on the left leg. 

Butterfly Stretch

Begin in a seated position with your legs extended out in front of you. Bend your knees and draw your feet in towards you, planting them flat on the ground. Allow your knees to fall out to the sides and bring the soles of your feet together. You can gently press down on the insides of your knees to deepen the stretch in your inner thighs and groin. You can remain here for 20 to 60 seconds and then release. 

Forward Fold

This is a great way to stretch your hamstrings and lower back muscles. To begin, stand up straight with your feet hip-distance apart. Take a deep breath in, raise your arms overhead, and exhale to come down, hinging at the hips to fold forward. Once your torso is parallel to the ground, you can round your back and let gravity help you down. You can reach your hands down to touch your toes, or grab your elbows and hang. Aim to keep your legs straight, but a slight bend is acceptable. Remain here for 20 to 30 seconds before slowly returning to the starting position. 

Upward Facing Dog

This stretch is great for opening up the upper back and chest muscles. Begin by lying flat on your stomach with the tops of your feet  on the floor. Bend your arms and plant your palms on the ground on either side of your chest. When ready, engage your chest and press up into upward dog. Drop your shoulders and tilt your head back. Hold this pose for 20 seconds and then release. 

Arms Across Chest

Stand up straight with your feet hip-distance apart and arms by your sides. Take your right arm and reach across towards the left side of your body. Hook your left arm around the outside of your right and bring it in toward your chest. You should feel a stretch along the outside of your right shoulder. Hold for 20 seconds and then repeat on the other side.

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The sun is shining bright and there is a general sense of warmth, laziness, and relaxation in the air. Summer is here, and what better way to celebrate the start of the season than refreshing the palate with a delightfully light bowl of heirloom tomato gazpacho?

Some argue that heirloom tomatoes are the crown jewel of the summer harvest. We aren’t arguing against them, either! Think of heirloom tomatoes as nature’s candy, bursting with lovely sweetness and a touch of acidity in every bite. Don’t let their looks scare you away, either! They may appear strange and come in a variety of colors, but they are some of the best tasting tomatoes you’ll ever enjoy. When you blend together the different colors to make this gazpacho, you get to fully appreciate their inherent flavor. Let’s take a look at some of their benefits below.

• Powered by vitamins: These tomatoes are rich sources of vitamins A and C, potassium, and lycopene, an antioxidant that works to reduce inflammation and improve heart health. Plus, organically-grown heirloom tomatoes tend to be higher in lycopene, which may help protect against breast, colorectal, lung, prostate, bladder, and skin cancers.
• Precious seeds: Much like your grandmother’s china, heirloom seeds are viewed as precious treasures. For an heirloom tomato to meet heirloom status, it needs to have been around for at least 50 years. Newer genetic variations of heirloom tomatoes are simply hybrids.
• Vitamin K for the win: Studies suggest that heirloom tomatoes are great sources of vitamin K, which is necessary for healthy, strong bones. Researchers note that vitamin K consumption can help prevent osteoporosis.

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Tissues and organs require the blood that the circulatory system carriers throughout the body. The heart pumps blood through blood vessels, which include your arteries, veins, and capillaries. Blood pressure, then, is the result of two forces, the first being systolic pressure and the second being diastolic pressure. 

• Systolic pressure happens as blood pumps out of the heart and into the arteries. 
• Diastolic pressure is created when the heart rests between beats. 

Together, those two forces represent the upper and lower numbers on a blood pressure reading. When your blood pressure is high, blood moves through the arteries more forcefully. That ultimately increases pressure on the tissues in the arteries and damages blood vessels as a result. High blood pressure is a silent killer, meaning it doesn’t cause symptoms until significant damage has been done to the heart. Because there are no visible symptoms, people don’t know if they have high blood pressure. The only way they know is if they go to a doctor to get a blood pressure reading. 

Although various medications are prescribed to lower blood pressure, you can help manage levels with various home remedies. Continue reading to learn about five home remedies to help lower blood pressure. 

Consider The DASH Diet

According to the American Heart Association (AHA), the DASH diet may help lower systolic blood pressure. In fact, a few studies found that this diet helped people lower their systolic pressure by as much as 11 mm Hg. This diet primarily consists of whole fruits, vegetables, and whole grains. If you eat dairy, consume low-fat dairy and opt for lean meats, wild caught fish, and nuts and seeds when possible. Finally, cut back on desserts, sugar-sweetened beverages (sodas and bottled juices), and limit the consumption of processed foods and saturated fats. 

Maintain A Moderate Weight

Yes, if you can maintain a healthy weight then you have a better chance of regulating blood pressure levels. People who are overweight or obese have a greater risk of experiencing high blood pressure and other risk factors for heart disease. One study found that just losing 10 pounds could help lower blood pressure levels. Keeping tabs on your waistline is just as important as maintaining a healthy weight. How are the two different? Well, excess fat that accumulates around the belly (also called visceral fat) can negatively affect heart health and lead to high blood pressure in the long run. 

Quit Smoking, If You Smoke

Every cigarette that you smoke can temporarily elevate blood pressure levels for several minutes post cigarette. People with high blood pressure who smoke have a higher risk of develop heart attack or stroke. Even secondhand smoke can increase the risk of high blood pressure and heart disease. Besides reduce blood pressure, quitting smoking has numerous health benefits, which have been widely published. If you need help quitting, there are many available resources that have been highly effective. 

Limit Salt Intake

This is probably the number one tip to help lower blood pressure. Eating too much sodium can cause the body to retain fluid, which causes blood pressure to rise. The AHA recommends people limit their sodium intake to 1,500 milligrams (mg) to 2,300 mg per day, aiming to be on the lower end of that spectrum. For reference, that ranges between half and one teaspoon of salt per day. If you want to reduce your salt intake, start seasoning your food with other herbs and spices to add flavor. Additionally, avoid processed foods because they are loaded with sodium. Learn to read nutritional labels and you will be a much healthier person.

Incorporate Relaxation Techniques

Exercise is great and can help promote weight loss and optimal cardiovascular function. With all the hustle, bustle, and stress of everyday life, though, you need down time. That doesn’t mean you should be lazy all day; rather, incorporate relaxation techniques into your daily routine. By effectively managing stress, you can help manage blood pressure levels. Too much cortisol in your system can keep blood pressure elevated for extended periods. Deep breathing exercises are surprisingly effective, but so is meditation, tai chi, and yoga. 

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