Category: Articles

Restlessness, tensions rising, irritability ….

Sound familiar? Lock-down restrictions have most of us cooped up at home with a serious bout of cabin fever. With the disruption of our daily routines , it can be difficult to restructure our schedules and adjust to the new ‘normal’.

One of the best ways to overcome cabin fever is by exercising.

Here are a few tips on how to keep your mind and body refreshed by engaging in fitness activities during the lock-down.

Exercise Outdoors

Our workout routines may be restricted but hope is not lost. The South African Government has allowed for 3 hours of exercise a day ( between 06:00 am – 09:00 am). Make the most of the fresh outdoors and go for daily jogs or walks.

The physical and mental effects of outdoor activity have numerous therapeutic benefits on the body:

• Physical and emotional stress relief

• Deeper breathing to help improve brain function (an increase in serotonin levels also helps to improve the memory)

• Exposure to sunlight: vitamin D assists in boosting the immune system, strengthening the bones and lowering blood pressure

If possible, ensure that your exercise activities take place outdoors. Even though you may be working from home, your mind is still constantly stimulated by conference calls, work projects etc. The body remains inactive and this can lead to a build-up of physical and mental tension.

You may begin to experience feelings of anxiety, restlessness and irritability .

For at least an hour a day, unplug from your devices and screens and focus your mind on the organic, grounding sights and sounds of the outdoors. Natural surroundings assist the mind in releasing tension and stress.

Exercise for the Family

Younger children are naturally active and require physical activity for their physical and mental development .

Parents may have relied on extra-mural sport activities to help keep their kids active. So now what?

Step one is to make exercising a fun, family activity. Some kids may prefer to stay glued to their television or device screens, so they may need a little convincing that physical activity can be fun. Introduce relay races, obstacle courses and any other activity that will have the kids excited to participate.

Assist younger children to avoid overexertion/ injury but above all, ensure you are having fun as a family. Family members who are unable to participate in the actual routine may serve as ‘cheerleaders’ or umpires during family races . There is a part each member can play when it comes to family exercise.

Motivating any good habit into action is a team effort . The excess time that you now have as a family allows for more quality time to be spent together. Instead of getting on one another’s nerves during lock-down, get moving!

Exercise indoors

Most city dwellers do not have the luxury of space to exercise outdoors in their yards. Thanks to the digital world, we have at-home workout routines available at the click of a button. There are numerous YouTube fitness gurus who can help turn your living room into a personal pilates class!

It’s not easy to maintain a positive outlook given the current world crisis. You may be feeling overwhelmed and anxious. Mental stress can manifest itself in the form of physical ailments. We encourage you to do your bit by staying active, maintaining healthy habits and most importantly, staying positive!

Sources:

1. Mental Floss.2020.11 Scientific Reasons Why Being in Nature is Relaxing.[Online].[22 May 2020].Available from: https://www.mentalfloss.com/article/60632/11-scientific-reasons-why-being-nature-relaxing

2. Adventure Together.2020.Https://adventuretogethercom/8-surprising-reasons-why-nature-is-the-best-medicine/.[Online].[22 May 2020].Available from: https://adventuretogether.com/8-surprising-reasons-why-nature-is-the-best-medicine/

3. Conde, Y.2020.How to Make Sure Your Kids Are Getting Exercise During the Lockdown.[Online].[22 May 2020].Available from: https://mom.com/kids/how-to-make-sure-your-kids-are-getting-exercise-during-the-lockdown

Preventative measures, immune boosters and more info on how to cope during a pandemic

COVID-19, CORONAVIRUS seems to be all the world can think about right now , and with good reason. Nation-wide lock-downs, travel bans and other restrictions have been put in place to contain the spread of the virus.

Under the constant bombardment of news alerts you may be feeling overwhelmed and concerned. To help ease your mind, we’ve come up with a nifty list to keep you and your family both healthy and occupied during the lock-down:

Boost your immune system

Fortify you immune system by eating well and keeping active. An inactive body filled up on processed foods can lead to a weakened immune system that won’t be able to fight off infections and other pathogens. Here are some excellent immune boosters:

• Garlic: garlic contains an organic compound called ‘allicin’ which contains immune enhancing, antioxidant and antibacterial properties.

• Ginger: Got a scratchy throat? Ginger to the rescue! Ginger contains anti-inflammatory properties. A dose of ginger added to a mug of hot water and raw honey (steep for a few min) should assist in relieving your sore throat.

• Flax seeds: Flax seeds contain iron and Omega 3 that assist to counteract the effects of pathogens entering the body as well as to provide the immune system with oxygen.

• Chia seeds: Chia seeds contain antioxidants that help to boost the immune system. Antioxidants also help to protect the body’s cells and tissues that are susceptible to free radical damage.

Be responsible

WHO and the South African Department of Health have communicated preventative measures that each civilian should be taking in order to prevent the spread of the virus:

• Wash your hands: Wash hands frequently with warm water and soap for at least 20 sec.

• Do not touch your face : Avoid touching your nose, mouth and eyes as the surface of your hands may be contaminated with germs and other pathogens.

• Social distancing: Stand at least one meter away from the next person when in public; avoid large groups of people to avoid contracting or spreading the virus.

• Know your symptoms: A fever, shortness of breath, coughing and body aches are symptoms that need to be communicated to your health care practitioner.

Hobbies

Going into lock-down mode shouldn’t mean succumbing to boredom. There are various activities and hobbies you can do to keep you and your family occupied:

• Cooking: visit our  blog for yummy ,wholefood recipes

• Reading: download e-books or catch up on books you haven’t completed reading

• Crossword puzzles: the Apple App Store and Google Play Store have great crossword puzzle apps that’ll keep you and your kids entertained for hours

• Start a blog: writing about and sharing an unfamiliar experience may help to alleviate the stress of current events

We encourage each person to take responsibility of their actions during this lock-down. Please stay in-doors, wash your hands regularly and monitor any unusual symptoms. Stay healthy and stay safe!

Sources:

1. COVID-19 South African Online Portal: sacoronavirus.co.za/

2. World Health Organization: www.who.int/

#EndometriosisAwareness

March is Endometriosis Awareness Month. This painful condition affects menstruating women, especially those from the ages of 15-40. Women with endometriosis may experience various symptoms and varying levels of pain severity . Unfortunately , due to lack of information, many South African women may be suffering without the adequate healthcare and treatment information. Here is a brief breakdown of what endometriosis is , its symptoms and the treatment options available.

What is it

Endometriosis occurs when uterine tissue begins growing outside of the uterus (usually on the Fallopian tubes, pelvic cavity and ovaries). As a result of this abnormal growth environment, when menstruation occurs (expelling of the uterine lining) the tissue has no place to exit the body as with a normal mensuration cycle . This causes the development of scar tissue ( which may lead to uterine adhesions) and inflammation. Women will experience extreme uterine/ pelvic/ ovarian pain as a result of the build up of this tissue and inflammation. In extreme cases cysts may form in the ovaries.

Symptoms

The most common symptom caused by endometriosis is extreme pain, especially during menstruation (although some women have noted ovarian pain outside of their menstrual cycle). Pain may radiate from the abdomen to the lower back.

Other symptoms include:

• Bleeding: excessive bleeding during and in between your menstrual cycles

• Infertility

• Painful bowel movements

• Pain after intercourse

• Irregular menstrual cycles

• Migraines

Treatment

Although there is no cure for endometriosis, an early diagnosis may assist to alleviate the pain and other symptoms.

Treatment options include:

• Surgery to remove scar tissue

• Hormonal treatment

• Pain medication

• Alternative medicine (after a medical diagnosis): magnesium, licorice root, ashwagandha, ginger, turmeric

Whatever your treatment option , it is advisable to first consult a medical doctor before making any decisions that could alter your health and well-being.

Due to the range of symptoms associated with endometriosis, it is difficult to diagnose this condition, especially for women who display no symptoms . It is encouraged that women should have regular check-ups and to consult a registered gynecologist/ medical practitioner for treatment and information.

Sources:

1. Eisenberg, E. 2019. Endometriosis. [Online]. [6 March 2020]. Available from: https://www.womenshealth.gov/a-z-topics/endometriosis

2. Mayoclinic. 2019. Endometriosis. [Online]. [6 March 2020]. Available from: https://www.mayoclinic.org/diseases-conditions/endometriosis/symptoms-causes/syc-20354656

3. Riggins, N. 2019. Endometriosis. [Online]. [6 March 2020]. Available from: https://www.healthline.com/health/endometriosis

4. Johnhopkinsmedicine. 2017. Endometriosis. [Online]. [6 March 2020]. Available from: https://www.hopkinsmedicine.org/health/conditions-and-diseases/endometriosis

Moringa may not be as trendy as other current lifestyle supplements but with all its great health benefits , it should be!

Moringa (Moringa Oleifera) is a plant that has been utilized as a natural remedy for years in Asian and African households. The leaves are harvested, dried and made into a powder that can be mixed into beverages or sprinkled over food and salads.

Moringa powder contains wonderful nutrients that assist with maintaining every day health and vitality:

• Vitamin C

• Iron

• Zinc

• Vitamin B and more!

Here are some of the ailments that this green wonder assists to remedy:

Bacterial infection/diseases

Moringa contains antibacterial properties that assist with fighting pathogens/bacteria that have entered the body. The infections noted include: eye infections, skin sores as well as certain bacterial diseases (salmonella, E Coli etc.) .

Heart health

The antioxidant compounds found in Moringa improve heart health and functioning by: reducing inflammation and plaque in the arteries, lowering bad cholesterol levels in the body, improving the heart’s pumping rate and lowering blood sugar levels. In assisting with these heart conditions the risk for other, more serious heart diseases is greatly reduced.

Diabetes

Moringa helps to lower blood sugar levels in the body by controlling the amount of glucose being released into the blood. Certain studies found that diabetics who were regularly taking a Moringa supplement experienced fewer ‘sugar spikes’ after meals. Balanced blood sugar levels help to reduce cravings as well as helping to regulate moods and energy levels.

Inflammation

Inflammation in the body comes in the form of joint pain, skin issues, ulcers and other chronic conditions . Moringa compounds help to inhibit the production and expression of inflammatory chemical reactions in the body. Moringa consumption also assists with regulating stress in the body, with stress being a key inflammation trigger.

Moringa is a great lifestyle supplement to accompany a balanced diet, regular exercise routine and sound sleep schedule. Remember that no supplement can replace a balanced , healthy lifestyle.

Be sure to consult your medical practitioner before making any lifestyle changes

Sources:

Wilson, D.R. 2017. What makes moringa good for you?. [Online]. [7 February 2020]. Available from: https://www.medicalnewstoday.com/articles/319916.php

Pal et al.. 1995. ANTIMICROBIAL ACTION OF THE LEAF EXTRACT OF MORINGA OLEIFERA LAM. Ancient Science of Life. 14(3), pp. 197-199

Tesse et al.. 2016. Cardiac Protective Effects of Moringa Oleifera . American Journal of Hypertension. 29(7), pp. 873.

Arnarson, A. 2018. 6 Science-Based Health Benefits of Moringa oleifera. [Online]. [7 February 2020]. Available from: https://www.healthline.com/nutrition/6-benefits-of-moringa-oleifera

It’s a new year and a new decade with new opportunities!

Nothing says: new year, new me like a brand, spanking new decade! It’s exciting to think of what the new decade has to offer: new relationships, new work ventures and of course a (re)new(ed) perspective on health.

Come January 1st of the new year we realize we may have (literally) bitten off more than we can chew. Regular gym sessions and diets were gleefully put on hold as we (deservedly) took a break from our busy schedules. But now a new year has started, so how to best get back into the health and wellness groove of things? With simple steps of course!

Walk it off

Unless you’re a regular runner there’s no need for you start out with daily hour-long runs. Experts suggest that a brisk 30 min – 1 hr walking session, at least 3-4 times a week is sufficient enough to do your body a world of good. Regular walking assists the body by:

• Getting your blood flowing

• Strengthening your heart

• Lowering your blood pressure

• Relieving pent up stress and tension

Keep a nutrition journal

With our eyes glued to screens all day or having to rush about for meetings we may lose track of what’s going into our bodies. Keep track of what you eat, how often you eat and your water intake with an online or notebook journal , or with the multiple food journal apps available( e.g. MyFitnessPal, Rise Up etc. )

Remember that keeping track of your food and water intake is not so much about losing weight as it is about making sure that your body is receiving the right amount of nutrients and hydration throughout the day.

Put the phone down!

The average person spends around 3-6 hours a day looking either at their phone, laptop or tablet screen. We live in the information age where we’re constantly being prompted to check our devices, be it for text notifications, news flashes or social networking. We don’t want to miss out on what’s happening in the world and so we compulsively scroll through our feeds, constantly taking in the horrors and ideals of the online world. Eventually, it becomes too much for our brains to handle. If you are experiencing the following symptoms , you may have what experts have termed Information Fatigue Syndrome (IFS):

• Unexplained irritability and anger

• Lack of concentration

• Haphazard task completion

• Compulsive need to check your phone/device

• Diminished response to stimuli (light and sound)

Technology and social media are both excellent resource tools but can affect our physical and mental states if we do not wisely manage our usage of them. Aim to spend no more than 2 hours (leisure time) a day on your device. Devices should be silenced and placed on DND (do not disturb) mode during sleeping hours and most importantly, filter your feeds to avoid information, videos and other posts that are not uplifting or positively informative. Your mind is your greatest resource, it is best to avoid polluting it with lewd and depressing information.

Don’t be so hard on yourself

In a society of overachievers it is important to remain grounded. We tend to beat ourselves up for not being as smart, rich or as well-achieved as the next person. Setting unrealistic ideals for yourself is just that, unrealistic. Up-skilling and working to better yourself should not be synonymous with overworking and self-deprecation, especially when you are unable to achieve your goals. There is a time and season for all things. Be patient , work smart, make practical adjustments and watch your objectives come to fruition.

May we all achieve our goals for 2020 with a healthy mind, body and spirit!

Sources:

1. Betterhealthchannel. 2015. Walking for good health. [Online]. [17 January 2020]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health

2. Alexis, B. 2018. Best Apps for Food Journaling. [Online]. [17 January 2020]. Available from: https://www.livingsafer.com/best-apps-for-food-journaling/

3. Matei, A. 2019. Shock! Horror! Do you know how much time you spend on your phone?. [Online]. [17 January 2020]. Available from: https://www.theguardian.com/lifeandstyle/2019/aug/21/cellphone-screen-time-average-habits

4. Nguyen phd, S. 2001. INFORMATION OVERLOAD-WHEN INFORMATION BECOMES NOISE. [Online]. [17 January 2020]. Available from: https://workplacepsychology.net/2011/05/18/information-overload-when-information-becomes-noise/

Diabetes is a lifestyle disease with the following risk factors:

· Diet

· Sedentary lifestyle

· Smoking ; alcohol consumption

· Genetics

Types of Diabetes

There are two types of diabetes known as: Type 1 and Type 2.

Type 1 diabetes, formerly known as juvenile diabetes, is usually found in children and teens, although it can be found in adults as well. Type 1 diabetes is a chronic, auto-immune condition that can last a lifetime and occurs when one’s immune system damages the cells in the pancreas that are responsible for making insulin. The body then depends on artificial insulin which must be injected on a daily basis.

Practitioners have advised that new mothers should opt to exclusively breast feed their infants. According to research, abstaining from animal or any artificial milk during the first 6-12 months of the child’s life may greatly lower the risk for Type 1 diabetes.

Type 1 diabetes cannot be cured but, with the correct healthcare assistance, it can be effectively managed.

Type 2 diabetes affects 90 percent of diabetic patients. Many (not all) a genetic weakness is like a loaded rifle which a certain lifestyle can trigger. In most cases, a method for managing a genetic disadvantage, such as type 2 diabetes, is to expose it to a lifestyle that promotes health and wellness.

The first logical step is to watch what you eat; you need to be putting in the right fuel for your body to function. Eating food closer to its natural state (whole-foods), without much refining, is a big step in improving your overall health.

If your meal includes a carb ensure that it is a wholegrain such as: brown rice, millet, sorghum, couscous, barley etc. The outer layer of the grain (bran), which is usually discarded during the refining process, is rich in the functional carbohydrate known as fibre. Fibre helps to control blood sugar levels in the body. Be sure to also eat protein-packed legumes such as: lentils, beans or chickpeas for a well-balanced meal, as well as fresh fruit and vegetables. Refined foods such as white breads and rice, sugary drinks, cakes and other confectioneries should be removed almost entirely from one’s daily diet.

Exercise is a vital element where managing type 2 diabetes is concerned. A regular exercise routine helps to burn glucose and manages body weight. Remember to check that your blood sugar is at a safe level before you begin with your exercise programme. Sugar levels that are too high or too low can cause a dramatic spike or drop when exercising which can be risky to your health.

Managing diabetes may seem like a daunting task. Remember that a little progress each day: adopting a well-balanced diet; regular physical activity; drinking enough water, may assist in managing this lifestyle disease so that it no longer controls your health and happiness. Be sure to consult a registered health care practitioner before making any major lifestyle changes.

To healthy and happy living!

Sources:
Martens, P.J. 2017. Breastfeeding Helps to Prevent Type 1 Diabetes. [Online]. [4 November 2019]. Available from: https://www.diabetesincontrol.com/breastfeeding-helps-to-prevent-type-1-diabetes/

Cleveland Clinic. 2018. Glucose Control: Why Timing Your Exercise After Meals Matters. [Online]. [4 November 2019]. Available from: https://health.clevelandclinic.org/exercise-and-your-glucose-levels-does-timing-make-a-difference/

Basina, M. 2019. Is Type 2 Diabetes Reversible?. [Online]. [4 November 2019]. Available from: https://www.healthline.com/health/type-2-diabetes-reversible

Vann, M.R. 2011. How Fiber Helps Control High Blood Sugar. [Online]. [4 November 2019]. Available from: https://www.everydayhealth.com/type-2-diabetes/diet/control-high-blood-sugar-with-fiber/

ANOTHER refreshing summer beverage ☼

METHOD:

1. Remove all ice cubes from trays and pour into blender

2. Add mint, honey and a cup of water

3. Pulse in blender until all ice cubes are crushed

4. Taste and add more water and honey depending on the desired consistency and level of sweetness

5. Pour into a jug and serve

‘Early detection will help prolong a life’-PinkDrive

October is Breast Cancer Awareness Month. Cancer is a grim subject but a vital one that needs to be discussed. We cannot stress enough the importance of getting regular check-ups and education regarding the risk factors, symptoms and precautions to be taken.

Please keep in mind that while BodiCafé is able to provide general lifestyle advice which may reduce your risk of getting breast cancer, we strongly advise that you first seek medical advice from a trusted practitioner before attempting any alternative remedies.

Diet

It is important to note that, while there is no proven cancer-healing or preventing food, diet does indeed play a major role in increasing the risk of breast cancer. Your diet can either assist your body to fight off any cancerous agents or it can serve as a risk factor.

Foods that are processed, high in fat and high in sugar (fried foods, red meat, certain dairy products) can lead to an increased production of estrogen in the body. Estrogen increases breast size and thus leads to a higher breast cancer risk.

Foods that have antioxidant properties: fruits, nuts, certain legumes etc. , may help prevent cell damage in the body caused by free radicals. Fresh, pesticide-free and preferably home-grown produce will provide your body with the right nutrients it needs to protect your cells from damage.

Lifestyle Choices

A sedentary, high-stress and alcohol abusing lifestyle can all be classified as risk factors for breast cancer. It is advisable to engage in a regular exercise programme that will keep your immune system in check and your weight within a healthy range so as not to increase the amount of estrogen-producing fat tissue in the body. Alcohol(another estrogen-increasing and cell damaging agent) should be entirely eliminated. Fresh water, regular exercise and enough rest must all be a part of your lifestyle activities.

Self Examination

No woman has to live in a state of constant paranoia; however, ignorance can lead to what could have been an early detection of breast cancer. Hence the importance of routine self examinations and checkups. Be sure to research the prominent breast areas to be examined, the types of lumps to look out for and jot down any differences or concerns that should then be communicated to your physician.

It is important to remember that early detection has a greater treatment success rate. We urge all women to be healthy, to be informed and to never shy away from getting your regular checkups.

Be Healthy and Happy this Breast Cancer Awareness Month!

Sources:

1. Brown, M. 2018. Cancer and Diet 101: How What You Eat Can Influence Cancer. [Online]. [1 October 2019]. Available from: https://www.healthline.com/nutrition/cancer-and-die

2. Breastcancerorg. 2019. Drinking Alcohol. [Online]. [1 October 2019]. Available from: https://www.breastcancer.org/risk/factors/alcohol

3. Komen, S. 2018. EXERCISE (PHYSICAL ACTIVITY). [Online]. [1 October 2019]. Available from: https://ww5.komen.org/Breastcancer/Lackofexercise.html

Oh Spring , the beauty of this season just had to be tainted by our dreaded seasonal allergies. While the warmer weather starts settling in, the flowers and trees are beautifully budding; cue the relentless sneezing fits and itchy eyes to ruin the moment. We’ve just made it through 3 months of cold , have we not suffered enough??

This Spring we take charge of our seasonal allergies , no more walking about in fear of another sneezing fit or having eye drops on call. We’ve got a few lifestyle tips and tricks up our sleeve to help keep you sneeze-free this Spring:

Apple Cider Vinegar

Apple Cider Vinegar has become a lifestyle favourite over the years. Its benefits include assisting with weight loss; improving certain skin conditions and even assisting to lower high blood pressure. While ACV does not contain antihistamine properties , it does help by clearing out the mucus of a stuffy nose, helping you to breathe a little easier. Drink 1-2 cap-fulls of ACV in warm water, once or twice a day to help with mucus de-congestion.

Keep hydrated

Pollen, dust and other allergy-causing particles need to be flushed out of your body, so be sure to drink your daily dose of 8-10 glasses of water. Water keeps your system hydrated and ready to get rid of any foreign particles. Water also helps to keep your immune system in check as it fights off the foreign particles in the body.

Honey

Ingesting honey, which comes from pollen, may help your system to develop an immunity to pollen and its allergy-causing properties. Start with a tablespoon a day , eaten as is or mixed into a warm mug of lemon water.

Stinging Nettle tea

Stinging Nettle provides a natural remedy for seasonal allergies and hay fever. This herbal tea helps to inhibit histamine production in the body, thus reducing the reactionary symptoms, such as sneezing or itchy eyes, that occur when you come into contact with an allergen (pollen, dust etc.).

With these lifestyle tips we hope to have equipped you to smell the roses this Spring without a sniffle or a sneeze!

Sources

1. American College of Allergy, Asthma & Immunology. 2019. Will honey relieve my seasonal allergies? [Online]. [3 September 2019]. Available from: https://acaai.org/resources/connect/ask-allergist/will-honey-relieve-my-seasonal-allergies

2. Pfuetze, B.L. 2019. How can drinking water help my seasonal allergies? [Online]. [3 September 2019]. Available from: https://www.sharecare.com/health/living-with-and-managing-allergies/how-drinking-water-seasonal-allergies

3. Sengupta, S. 2018. 19 Effective Home Remedies To Get Rid Of A Stuffy Nose. [Online]. [3 September 2019]. Available from: https://food.ndtv.com/health/19-effective-home-remedies-to-get-rid-of-a-stuffy-nose-1664140

4. Wilson, D.R. 2019. What are the benefits and uses of stinging nettle?. [Online]. [3 September 2019]. Available from: https://www.medicalnewstoday.com/articles/325244.php#allergies

Stress has become a norm in our modern, rushed lifestyles. If we’re not stressing , we’re thinking of things to be stressed out about. As common as it is , too much stress can be harmful. Research reveals that stress has been linked to a number of mental and physical conditions, including: depression, anxiety, eating disorders and high blood pressure.

While stress usually affects adults it has, unfortunately, managed to affect children and teens as well. Modern kids face numerous stressors such as: academic success, peer relationships, dealing with family issues and finding their identities as they deal with the mental and physical changes that come with puberty. So how do we guard ourselves, and more importantly, our kids from the very real effects of stress? Here are a few tips on how to manage stress for you and your family:

• Time management

-Nothing aggravates a stressful day like procrastination and lack of time management. Procrastination will trick you into believing that there’s enough time , until there isn’t. Hence the importance of managing your time so that you’re not a strung out mess by the end of the day. At the end of each day, draw up a to-do-list for the next day; allocate a set amount of time for each activity on the list . These activities should include exercise and family time. Parents can assist younger children with an after-school to-do-list; it’s never too early to learn time management!

Teens writing exams can set up a study timetable that allocates a certain amount of study time for each subject. Be sure to include time for breaks and exercise.

• Recreational activities

-Stress can cause: tension in the neck and shoulders and stress migraines. That’s why it’s important to get up, get out and MOVE! Exercise does wonders to relieve stress-related tension. A 30-45 min walk out in nature , a session of pilates or a morning swim will have you feeling refreshed and ready to face the day! Exercise’s stress-relieving benefits include: providing a boost of endorphins (happy hormones) and of course a giving you a much-needed surge of energy.

• Diet

-Stress causes your hormone production to go a little crazy . A balanced diet that includes fresh fruits and vegetables(Vit C) and whole-grains will help to balance hormone production and assist in lowering your blood pressure. Avoid: coffee, fatty, sugary or salty foods and snacks and alcohol. Enjoy salads that include lots of leafy greens (magnesium), nuts and seeds (B vitamins) and legumes (proteins).

• Get professional help

-If stress is causing you or a family to have anxiety/panic attacks or feelings of a loss of control, then it is advisable to seek professional assistance. There is no shame in getting help especially when mental health is concerned.

Stress: there’s the good kind that gets you up and ready for work/school in the mornings and then there’s the bad kind that leaves you feeling anxious. It is important manage your stress so that it does not have a hold on your mental well-being. Remember that you only have this life to live, so make the most of it!

Sources:

1. Mayo Clinic Staff. 2018. Exercise and stress: Get moving to manage stress. [Online]. [20 July 2019]. Available from: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

2. Lewin, J. 2019. Stress relief: How diet and lifestyle can help. [Online]. [19 July 2019]. Available from: https://www.bbcgoodfood.com/howto/guide/stress-diet-can-foods-help