Ara Wiseman

Stress Management Tips

When you let go of the need to control things in your life, your attachment to the outcome of things,
you move into a state of neutrality and are able to accept whatever may happen next. -Feed Your Body Feed Your Soul

  • Become mindful of your thoughts. If you are thinking negative thoughts, remind yourself of the things you are grateful for. When you are grateful you can’t be miserable!
  • Manage your stress. Relax. Try journaling, go for walks in nature, practice deep breathing exercises and eat nutrient rich foods.
  • Get plenty of rest. Your body needs down time to repair cells and to rest your heart. Deep sleep is important for maintaining your health, stimulating growth and development, repairing muscles and tissues, and boosting your immunity. Sleep renews your body, and Rapid Eye Movement (REM) sleep renews your mind. It is the time that your brain processes information and helps you problem solve.
  • Drink enough water to hydrate your brain and body: at least 2 liters of pure water. Water flushes out toxins, reduces headaches and gives you energy. Squeeze fresh lemon or put cucumber slices in your water.
  • Do not consume too much caffeine. It leads to adrenal exhaustion and a decreased ability to handle stress. Avoid all caffeine sources within 10 hours of going to sleep, including coffee, tea, green tea, and caffeinated soft drinks.
  • Have a raw dark leafy green salad every day with lots of vegetables. Incorporate beets and celery into your salads and meals. Beets help to relax blood vessels and improve oxygen efficiency. Celery is helpful for blood flow.
  • Exercise/movement: People who exercise and move their body regularly maintain a consistent weight, are less prone to overeating and cravings, and are more confident. Exercise is the healthiest alternative for getting an endorphin rush, which will help to reduce stress.
  • Do not consume foods that stress the body, such as sugar, sodium, vegetable oils, too much caffeine, artificial sweeteners, preservatives, soft drinks, junk food, white flour products, and fried food.
  • Incorporate complex carbohydrates, such as fresh organic fruits, and dark leafy greens and vegetables in a variety of colors into your daily meals. This will provide the vitamins, minerals, and antioxidants needed to nourish and help you feel calm. Fruits help to keep you hydrated.
  • Increase foods rich in folate, such as citrus fruits, avocado, asparagus, lima beans, beets, cabbage, bananas, Brussels sprouts, dates, cantaloupe, mushrooms, lettuce, walnuts and green vegetables, such as spinach and broccoli. In clinical studies a deficiency of folic acid has been linked to depression, as it can lead to low serotonin (our feel good neurotransmitter) levels in the brain.
  • Increase selenium in your diet to help with your mood. Selenium is found in Brazil nuts, garlic, mushrooms, broccoli, onions and sunflower seeds. Individuals with selenium deficiency have been shown to be more anxious, irritable, hostile and depressed. Just two or three Brazil nuts a day gives you the right amount of selenium.
  • Make sure to bring healthy food and snacks with you to work. Grazing every 1.5–2 hours will help you stay alert, frees up energy, prevents mood fluctuations by stabilizing blood sugar, and increases stress tolerance.
  • Take a B complex during the day for energy, to fight stress, improve your mood and to help metabolize carbohydrates. Take magnesium before bed to help you relax and melatonin 30–60 minutes before bed if you are having trouble sleeping.
  • Heal Your Gut. Take probiotics daily to help your digestion and improve the balance of healthy bacteria in your colon. This will reduce inflammation and boost your immunity.
  • Take a 20-minute break between 3:00 pm and 5:00 pm, when cortisol levels are lower. You will have a more positive affect on the people around you when are you are better able to manage your own stress.
  • Learn to slow down and don’t eat when you are stressed. When you are under stress you are not producing adequate digestive enzymes and you are unable to digest properly.
  • Spend part of your day doing something you enjoy! Set aside some time for yourself every day. Practice meditation, listen to music, exercise, or take a bath. Aromatherapy with lavender, rose, bergamot, frankincense essential oils are a great stress-reliever, and your skin will thank you!
  • Book a PEMF session and give your cells an energy boost, improve circulation, nutrient absorption, reduced stress, pain and inflammation.
  • Listen to your body. If you are experiencing symptoms such as headaches, constipation, low energy, exhaustion, trouble concentrating, forgetfulness, brain fog, anxiety or pain, you have an imbalance. Book a nutritional consultation to address any imbalances you may be experiencing. Your health is your wealth!

A daily deep breathing exercise: Make sure to practice at least 20 minutes per day

Close your eyes, relax your body, just let go and breathe deeply into your belly with your mouth closed.

Place one hand on your belly and the other hand on your chest. Feel your belly rise and imagine the breath pushing out the sides of your ribs, then exhale slowly and allow your shoulders and body to relax.

Deep breathing relaxes your mind, energizes your body, increases circulation and lymph flow and settles emotions, allowing you to feel more at peace.

©2019 Ara Wiseman Nutrition & Healing. All Rights Reserved.

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