[ Photo by Freepik.com] Here are 5 powerful reasons to give someone a squeeze today Hugging is very comforting. In addition, there is no substitution for that warm feeling of holding someone in your arms (or being held). The coronavirus pandemic evidenced it well when hugs were probably at the top of the list of things you missed the most. The isolation and lack of human connection made quarantining very difficult. We hug when we’re excited, happy, sad, or seeking comfort. Hugging makes us feel good. And it turns out that it makes us healthier too. There’s strong evidence that giving your loved ones an affectionate squeeze can actually be good for your health. So check out 5 health benefits of hugs! Hugs boost your immune system Hugs can make you feel good – and stronger too. Hugging can boost levels of natural killer cells, lymphocytes, immunoglobulins, and other immune-boosting cells. Touching and hugging can also affect our body’s immune response through hormone regulation, includi
Feeling stressed out? Try these simple tips to relieve stress
If stress is making you frustrated and irritable, try one of these simple tips and restore your quality of life!
Paper stacking on your desk, bills piling up, email notification blinking, children demanding you constant attention, and housework yet to be done... There are so many things to do and so much pressure that it’s hard not to stress out. The coronavirus pandemic has just added another strain to it. Stress is an unavoidable reality of life, but that doesn’t mean you should ignore it. Over time it can take a toll on your well-being. If stress is making you frustrated and irritable, try one of these simple tips and restore your quality of life!
Listen to music
Music can soothe your spirit when you’re feeling overwhelmed by a stressful situation. Listening to a calm music has a positive effect on the brain and body. It can lower blood pressure and heart rate and reduce cortisol, the stress hormone. According to a Shanghai Normal University (China) study, just listening to the music you like suffices to reduce stress, probably due to the affective bonding.
Exercise
Exercising helps relieve and prevent stress. And you don’t have to spend hours at the gym to get results: a short walk around the block or just standing up and stretching during a break can provide relief in a stressful situation. Moving the body moving stimulates the release of several hormones like endorphins and endocannabinoids that help block pain, boost mood, and improve sleep. Regular exercises produce better benefits: a Vrije Universiteit (Netherlands) study showed that people who exercised regularly were less likely to feel anxiety and stress than those who didn’t exercise.
Eat right
When we are stressed, it’s easy to give in to temptation and overcompensate in sugary, fatty food. However, stress levels and a proper diet are closely related. A healthy diet can lessen the effects of stress, build up your immune system, boost your mood, and lower your blood pressure. Fruits, berries, nuts, eggs, vegetables, and fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress. We may be tempted to overdo the coffee too. Nevertheless, a large dose of caffeine causes a short-term spike in blood pressure, giving you more energy, but making you more nervous. Instead, try green tea – it contains less caffeine and more healthy antioxidants, as well as anine, an amino acid that has a calming effect.
Get enough sleep
Sleeping well is essential for controlling stress levels. The problem is that in stressful situations, sleep quality is significantly compromised. In other words, a good night’s sleep reduces stress, but stress prevents you from sleeping well, causing a vicious cycle. A Federal University of São Paulo (Brazil) study showed that timing, length, and quality of sleep influence cortisol levels. Over time, high levels lead to fatigue and other problems associated with increased stress.
Spend time with family and friends
A little help from a friend means a lot when you’re under a lot of stress. Even for a few minutes, a friendly voice can help you get through tough times and put things in perspective. Also, having good relationships is essential to any healthy lifestyle. A University of California (USA) study found that spending time with friends helps release oxytocin, a natural stress reliever. Contrarily, a State University of New York at Buffalo (USA) research showed that people with few social connections were more likely to suffer from depression and anxiety.
Spend time with your pet
Petting and playing with pets reduces levels of cortisol, the stress hormone. And these benefits can occur after just five minutes of interacting with a pet! Also, playing with your pet (especially a dog or cat) increases serotonin, dopamine, and oxytocin levels, hormones that calm and relax the nervous system, besides promoting a positive mood according, to the University of Rostock (Germany) study. Laughing at our pets’ cute or funny behavior also stimulates the release of these hormones.
Laugh
Laughter is the best medicine – even for stress. Laughter releases endorphins that improve mood and lower levels of the stress-causing hormone cortisol. Also, laughing tricks your nervous system into making you happy. A study conducted in partnership between the University of California and Harvard Medical School highlighted that laughing is linked to chemical changes in the body that potentially reduce stress and increase pain tolerance. So, read some jokes, watch a comedy, or hang out with your funny friends.
Just breath
When you’re feeling overwhelmed by stress, taking a deep breath can be excellent advice. Being aware of the way you breathe helps slow your heart rate, allowing you to feel more peaceful. While shallow breathing causes stress, deep breathing oxygenates your blood, helps center your body, and clears your mind. If you want to dig deeper, you can practice meditation. Meditation can lower stress, anxiety and improve sleep, energy levels, and mood. You can practice meditation anytime and anywhere: you choose your pace, and how much time a day you want to spend (several apps can help you get started). Studies conducted by Johns Hopkins University (USA) the University of Wisconsin-Madison (USA) showed that meditating significantly reduced the inflammatory response caused by stress.
by Chris Bueno
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