365NEWSX
365NEWSX
Subscribe

Welcome

5 natural ways to boost your mental health during stressful times - CNN

5 natural ways to boost your mental health during stressful times - CNN

5 natural ways to boost your mental health during stressful times - CNN
Jun 02, 2020 2 mins, 40 secs

Scientists believe exercise increases blood circulation to the brain, especially areas like the amygdala and hippocampus — which both have roles in controlling motivation, mood and response to stress.

For one thing, it releases endorphins, the body's feel-good hormones.

You don't have to do high-intensity exercise to ease stress, according to a study of university students.

It's possible intense exercise could make an already stressed-out system more jittery, "especially in individuals who were not accustomed to exercise," said study author Jennifer Heisz in an article she wrote.

Numerous studies show the biggest benefits come from rhythmic exercises, which get your blood pumping in major muscle groups.

Do the exercise for 15 to 30 minutes at least three times a week over a 10-week period or longer at low to moderate intensity.

"A brisk walk, jog or bike ride can help keep you calm and healthy during these uncertain times," said Helsz, who is an associate professor in kinesiology at McMaster University in Ontario, Canada.

Focus on sleep

There's another benefit of exercise — it will improve your sleep quality, one of the best things you can do to ease stress and boost your mood.

But during the day, try to get good exposure to natural light since that will help regulate your circadian rhythm.

Deep breathing

Something as simple as taking deep, slow breaths can do amazing things to our brain and therefore our stress, experts said.

"Learning breathwork lets you know that you have an ability to physiologically calm yourself," said stress management expert Dr.

"Yogic philosophy teaches that the body, mind and spirit are all interconnected — what you do in one area, for example, a physical exercise to strengthen your leg muscles, will have an effect in all of the other areas of your system," said Laurie Hyland Robertson, the editor in chief of Yoga Therapy Today, a journal published by the International Association of Yoga Therapists.

"So we can expect that leg exercise, especially when you approach it in a mindful, purposeful way, to affect not only your quadriceps but also your emotional state, your body's physiology and even your mental outlook," said Robertson, who coauthored the book "Understanding Yoga Therapy: Applied Philosophy and Science for Health and Well-Being."

Two traditional Chinese exercises, tai chi and qi gong, have also been shown to be excellent stress reducers.

Using direct measures of brain function and structure, he found it only took 30 minutes a day of meditation practice over the course of two weeks to produce a measurable change in the brain.

"When these kinds of mental exercises are taught to people, it actually changes the function and the structure of their brain in ways that we think support these kinds of positive qualities," Davidson said.

"And that may be key in producing the downstream impact on the body."

One of Davidson's favorite mindfulness exercises cultivates appreciation.

"Simply to bring to mind people that are in our lives from whom we have received some kind of help," Davidson said.

"And that kind of appreciation is something that can foster a sense of optimism about the future."

Like exercise, mindfulness will need to be practiced on a regular basis to keep the brain's positive outlook in good shape, Davidson said.

Summarized by 365NEWSX ROBOTS

RECENT NEWS

SUBSCRIBE

Get monthly updates and free resources.

CONNECT WITH US

© Copyright 2024 365NEWSX - All RIGHTS RESERVED