Perth Naturopathic Nutrition Expert Perth Western Australia | Women`s Health | Weight Loss | Detox Programs | Counselling

Let’s De-Stress

One of the major causes of poor health is stress. In fact, chronic excess stress left unchecked can manifest as a variety of symptoms and health problems. For example, heartburn, stomach ulcers, eczema, asthma, high blood pressure, irritable bowel syndrome, fatigue, increased susceptibility to viral infections, and an increase in symptoms of inflammatory conditions (like rheumatoid arthritis and inflammatory bowel disease), are just a small representation.

Did you realise though that you have the power to de-stress right now? I would like to suggest that you take up some relaxation techniques or learn how to meditate. Many people believe that you need to set aside an hour of your day and sit cross-legged draped in robes to meditate. Not so. In fact, meditative techniques can be used during each and every day with great benefits.

I suggest to my meditation course students that they pop a note on their work desk, bathroom mirror, car dashboard and in their wallets (all places they see often) that says "Breathe". This simple reminder helps them to pay attention to their breathing during the day. When you’re stressed, you breathe less deeply which means you have less oxygen circulating in your blood stream and your lungs don’t rid the waste products as thoroughly. This can add to a feeling of fatigue and foggy-headedness.

So my first and incredibly simple tip is that you spend a few minutes each day (more than once if you can) checking in with your breathing. Why not try it now – place one hand above your navel and the other below it. Now breathe deeply so that both your abdomen and chest expand. Hold your breath for a few seconds before breathing out, then breathe out thoroughly flexing your diaphragm to assist your lungs in removing all the spent air. Now hold your breath for a few seconds before breathing in deeply again. Repeat the whole process several times (for five to 10 minutes).

This technique used during a busy day makes all the difference to your stress management.

The next tip is to do some simple stretching exercises during the day (I call them silly names to help you remember them).

1/ Chicken wings - push your elbows behind you until you feel your upper back muscles tensing. Hold firmly for a good minute then release.

2/ Superman – put your arms out straight in front of you and make hard fists with your hands. Tighten your tummy muscles then round your shoulders, tuck in your chin and push your arms away from your body until you feel a good stretch across your upper back – hold for a good minute (the upper back is the most common site of muscle tension). Release.

3/ Shrugs – shrug your shoulders as high as you can then slowly rotate them in each direction (forward then backward) three times.

4/ Head tilts – gently tilt your head to each side, holding for a good minute. Now shake your arms and feel the difference in your back muscles.

Try these very simple relaxation exercises each day for a month and then check in with yourself to determine if you’re feeling as stressed as before. In addition, why not buy a relaxation or meditation CD or tape to use on a regular basis. Or, attend a meditation course.