Returning to work after a long holiday, you can’t help that itsy-bitsy grudging feeling that your break should’ve lasted a little longer.
Vacations can only do so much to alleviate accumulated stress and frankly, retreats once or twice a year are hardly enough to keep anyone sane. The common complaint that the holidays are “never long enough” rings true for most. Rest assured that there are small things you can do to stay healthy, survive your daily toil and come home with your sanity intact. This simple and effective advice from the experts (some of which you may already know) will remind you how to stay well.
Wellness on your Plate
Carroll Reider, Director of Scientific Affairs and Education at Pharmavite, California, suggests adding vibrant hues to the dinner plate like steamed carrots, peppers, and red cabbage. “Eating a variety of fruits and vegetables will help maximize nutrient intake and many provide essential antioxidants.”
She also emphasizes the importance of including “superfoods” in your daily diet. “Get the most power out of foods you eat by choosing those that are packed with essential nutrients. These include oranges, blueberries, tomatoes, soy, spinach, beans, pumpkin, walnuts, oats, broccoli, turkey (or chicken) breast, wild salmon, yoghurt and tea.” A spinach salad with walnuts and sliced oranges for lunch is a great example of combining these superfoods to get a lot of nutrients in one sitting.
In addition, you can ensure your brain is optimally fueled by consuming foods like whole grains, legumes, fruits and vegetables. Yes, folks, this proves that our mothers weren’t nagging for their health when they implored us to eat all of our vegetables. Furthermore, adequate amounts of vitamins B, C and E, iron and zinc are essential to sustain smooth grinding of the gears inside your head.
Quick-fix for Stress
Professor Jane Roy of the University of Alabama at Birmingham School of Education reveals one all-too-familiar way to get rid of stress. “A single bout of aerobic exercise appears to affect a particular neurotransmitter that has an antidepressant-like effect in the brain, and the increase in blood flow to the working muscles causes a decrease in muscle tension,” she explained.
This is all well and good, but what if you’re not a sports fanatic or you don’t have the time to go on vacation? Well then, you’re just like professors Larell Wilkinson and Retta Evans over at the American Psychological Association. Check out their suggested quick fixes for stress.
- Get out. Going outside for a change of scenery and taking a 10 to 15-minute walk can help. “Research suggests that a natural environment is a de-stresser. Anything outdoors, weather permitting, is a great idea because it gets you out of your regular environment.” When your colleagues say they need to “get some air”, their body is telling them to leave the air-conditioned indoors for some new surroundings. If you haven’t already, try this the next time you feel spent at work. Unless of course you work in a space station, in which case this tip is inadvisable.
- Take a deep breath. Stress or nerves may cause people to take shallow breaths or even hold their breath subconsciously. Simple breathing exercises, like taking slow, deep breaths can help you relax and de-stress.
- Be positive. Making a point to look on the bright side can make a big difference. “A person with a negative attitude will often report more stress than would someone with a positive attitude,” Wilkinson explained.
- Stay connected. When coping with life’s twists and turns, it’s important to rely on friends for support. “Sometimes having little or no social support will increase the difficulty of dealing with an issue,” noted Wilkinson.
- Stretch. “Stress builds up over time and can center in the neck, back and spine,” Evans noted. “Stress can cause headaches and lower the immune response. Both exercise and simple stretching moves can help relieve these pressure build-ups.”
- Take a break.For ten minutes every day, relax and try to shut out the world. “Close your eyes and breathe deeply – this can trigger a relaxation response,” Evans suggested.