Holiday stress can do a number on your health goals. Stress can lead to unwanted eating, drinking, lack of sleep, and it can make getting to the gym seem overwhelming. Here are some tips to keep your stress levels down and progress up, even when you are bombarded with all of the “other than holiday joy” things that affect progress.
Eat healthy. Aside from the delicious holiday meals, cut out as much processed food and refined sugars as possible. Feeling bloated and sluggish can make any holiday task seem so much more difficult. What we consume is proven to affect our mood. Eating clean can be the difference between Jekyll and Hyde.
Get some exercise. Exercise is proven to boost your mood. If you are feeling like you are ready to pull your hair out, go for a quick walk outside. Even some jumping jacks for 30 seconds in your office can get you out of a funk.
Do some HIIT (High intensity interval training) like kickboxing!! A study published in The Neuroscience Letters, investigated the effects of High Intensity training on a protein called BDNF – brain-derived neurotrophic factor. BDNF is involved in mood regulation, and cognitive functions such as learning and memory; low levels of BDNF have been associated with depression, bipolar disorder, and schizophrenia. In the study subjects, all healthy young adults, a session of high-intensity exercise was linked to both higher BDNF levels and improvements in cognitive functioning.
Breathe. When we are stressed our breathing becomes irregular. Set a reminder on your phone or watch to take 5 deep breaths throughout the day. Breathing brings us back within our bodies and allows us to calm down. Breathing stimulates the limbic part of the brain which controls emotions.
Sleep. Stress can have us wide awake at any hour of the night, with our mind working on overdrive. Lack of sleep can lead to muscle breakdown, decreased cognitive function, irregular hunger patterns, and stress. Set a regular bedtime and stick to it. Refrain from any screen time at least an hour before heading to bed. Soothing essential oils, such as lavender, can help you feel more relaxed in time for bed. A cup of hot, soothing tea can also help you unwind.
Supplements. There are many supplements that can help you function better and relieve stress. Adaptogens are herbs that aren’t easily found in foods and they can balance out the damage of stress. Magnesium helps with so many things including digestive function, sleep, and muscle repair. Many people find CBD to be helpful. Even getting adequate protein in your diet can help you feel less “hangry” and more fueled.
We are looking forward to being part of your stress relief through the holidays. As you may know, there is no better stress reliever than striking a bag.
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