2Inspirenutrition.comAugust2022FREE Is Going Meatless Risky to Your AdjustingHealth?toaMostly or All Plant-Based Diet Reap the Benefits of BenefitsYoga of Using Free Weights in Your Exercise StressRoutineand ReleaseMetabolismYourStress, Stop Emotional Eating, Get on Your Way to Being Fit, Fab and Feeling Fantastic Why Do We Eat to Satisfy Our Emotions?
2 INSIDE THIS MONTH’S ISSUE Why Do We Eat to Satisfy Our Emotions? - pg. Release3 Stress, Stop Emotional Eating, Get on Your Way to Being Fit, Fab and Feeling Fantastic - pg. 8 Is Going Meatless Risky to Your Health? - pg. Adjusting10 to a Mostly or All Plant-Based Diet - pg. 12 Reap the Benefits of Yoga - pg. 14 Benefits of Using Free Weights in Your Exercise Routine - pg. 18 Stress and Your Metabolism - pg. 21
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Why Do We Eat to Satisfy Emotions?Our
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Eatingexperiencing.whatwe want, even if we know it might wreck or diet or not be that great for our health, feels like rebellion. Sometimes we get tired of following the rules and being good. Being a rebel is a bit of a Emotionalrush. eating is a light offense. troublesomelikespeaking,Comparativelythisseemsoneoftheleastvicesthat a person can have. Making a pan of cookies is way more budget friendly than retail therapy. Eating to satisfy emotions is much less complicated than, say, casual sex. And emotional eating is way better than drowning our troubles in a handle of whisky or turning to street drugs as an escape.
Thebeing.act of giving ourselves a special gift (a food treat) helps fill an emotional void that we may be
Real-Life Examples of Emotional Eating that You Have ExperiencedProbably Do you feel like you might be someone who has trouble sticking to a diet or healthy eating plan due to your ongoing struggle with emotional eating? If so, you may wonder if your
Emotional eating has to do with a few different things. One, we might reach for those cookies because that’s what mom always did when things were going wrong. And two, at the point where we need an emotional release but can’t seem to get one in a timely fashion, our brain pipes up and says “Quick! I need a fix… how about a double chocolate hot fudge sundae with sprinkles and whipped Whencream?”we eat to fix our emotional state, it’s typically about strong cravings. We really, really need that sugar rush. Or we know that some carbrich comfort foods will send us over the edge into a near-catatonic state. Maybe on a regular day, a plate of fried chicken with mashed potatoes and gravy would make us pleasantly full and a little drowsy. But if you’re in situation that triggers you emotionally, it’s possible that your body has gone into full-on fight or flight mode. Powerful hormones are being released to combat stress, which is related to the emotional upset that you’re currently dealing with. Cortisol and adrenalin flood the blood stream. The nervous system responds, crying out for instant relief in the form of a carbohydrateloaded treat. Once you ingest the carbrich or sugary snack or meal, here’s what happens next. The sugar enters your blood stream and heads right to your brain, where you get to enjoy that burst of energy or elevated good feelings – the classic sugar rush. Meanwhile, your pancreas and liver are fighting to process this substance. Your body retains water in an effort to get the work done faster. Your kidneys are working overtime. The sugar rush levels off, then you drop into a post-treat coma, where your energy is now depleted, you’re foul tempered, and you badly want to take a nap. Now your brain says, “More! Give me more sugar!” And the cycle of sugar addiction continues. Other reasons why we eat to deal with our emotions: The enjoyment of eating something we like helps us forget about our troubles for the time
Let’sexercise.take a look at common, everyday scenarios where you might feel hungry as an emotional response. Is it a real and true need for sustenance? Or is your body just reacting to something that has thrown off your mental equilibrium, aka made you Whenemotional?youthink of emotional eating, you probably immediately envision that cliché scene, where the lady has been dumped by her boyfriend and must now drown her sorrows in a pint of Ben and Jerry’s. Maybe you have even been that lady (or that guy). Heck, who hasn’t made the decision to over-indulge because we’re feeling heartbroken, lonely, overwhelmed, or something else? For sure, that example could be
Emotional Eating, Example 3: You’re bored. For some people, daily life with its repeat cycles of day-in-day-out monotony can head us down a pessimistic path from time to time. Those dark feelings of futility may be exacerbated by your physical state as well. You might be low on exercise, and in need of a good endorphin rush. Or, maybe you just need to snap out of your funk, but you aren’t sure how to go about it. A trip to the ice cream shop, or a slice of pie at the diner could break the cycle, couldn’t it? Ah, but now all you want to do is nap! And so, the pattern repeats.
crop up which could put you in the category of emotional eater. You don’t have to be full-on weeping or raging angry to qualify as an emotional eater. Emotional Eating, Example 1: Tough Day. You eat when you’re frazzled after a busy day. We don’t mean dinner. This refers more to that afternoon sugar binge that so many people have trouble giving up even after they commit to a rigorous overhaul of their eating and exercise habits. Maybe you had a harrowing near-car accident on the way home from lunch. Maybe your boss is in rare form, coming down on you and everyone else. You might have argued senselessly on the phone with your spouse. These are relatively typical scenarios that would not warrant a meltdown or tantrum or anything like that. But still, you find yourself reaching for that box of donuts, just to make the problems go away faster. Emotional Eating, Example 2: You need love and affection. We all have an emotional need for intimacy, and everyone at times experiences that sense of lack, no matter what their marital or relationship status. Perhaps you’re overdue for a nice massage, a few smooches, and some warm hugs… but your hubby is headed off on a 3-day hunting trip. Regular affection does the body good, releasing beneficial brain chemicals such as serotonin and oxytocin. When we don’t get it, our brain asks, “Where else can I find that high?” It could be at the bottom of a box of Oreos.
otherthatmaybeemotionalconsideredeating…BUTyoudon’trealizethereareplentyofdailyscenariosthat
5 tendency to over-eating or succumb to cravings is actually related to your emotions, or if some other problem is affecting you, such as poor metabolism or not getting enough
Emotional Eating, Example 5: the poop is hitting the fan. Sometimes everything seems to go wrong at once. The kids have all come down with the flu during finals week.
Your car needs a major repair at the same time that taxes are due. The roof needs replacing, and you just found out you’re probably not getting that promotion after all. It’s what you’d call a bad day, maybe even a bad week that can easily spiral into a bad month… and starting to seem like a good time to bag the diet and treat yourself to a couple of cheeseburgers.
Emotional Eating, Example 4: You’re playing an avoidance game. Sometimes life’s pressing problems wreak havoc on our emotional wellbeing. That doesn’t mean someone’s going to find you sobbing hopelessly into your cup of morning coffee. But there could be a nagging sensation in the back of your mind that it’s time to act, but you don’t know what to do. So you avoid deciding even though your soul is crying out for a change. This produces feelings of anxiety for many people, which can lead to food cravings as we attempt to cope.
D O W N L O A D T O D A Y o n A m a z o n 7
what you ideally should be doing when stress levels rise and evoke an emotional reaction in you, is to find a way to relieve the stress that has built up in your body. What happens when we’re stressed? Our muscles seize up. You may feel pain – aching shoulders, headache, back pain, or
and
Fab Feeling Fantastic
8 Release Stress, Stop Emotional Eating, Get on Your Way to Being Fit,
Emotional eating has a lot to do with stress and the body’s need to process and get rid of it in some way. If you’re facing troubled times, or even if your day has been especially full, busy and chaotic, the first thing you may want to do when you arrive home is eat candy, cookies, sweets or a high carb meal. However,
Are you an emotional eater? Do you reach for the wrong foods in order to deal with emotional issues that confound you on a routine basis? Does your diet and weight loss plan always seem to get the kibosh when strong feelings are triggered in you as a result of general stress, life challenges or relationship problems?
9 hip discomfort. Our heart and breathing rates may increase. This is because the stress of our modernday world actually evokes a primal response in our nervous system that’s known as “fight or flight” –it’s a natural reaction and means of self-preservation in the face of danger. Your body is preparing itself to make a decision. Are you going to flee, or will you stay to fend off the perceived threat? However, because we are in the modern-day world, where very few dangers actually exist compared to our past life in the wild… the actual opportunity to physically flee from or fend off stress will never materialize. So what we are left with is a build-up of stress hormones, and a lingering tension in our bodies that needs release. How to release stress in the body so that you won’t be tempted to numb your emotions with high carb, high sugar snacking choices? Do cardio. Just a half hour of cardio exercise 2 or 3 days per week is enough to rid your body of the stress that is causing your food cravings and emotional eating habit. Take a quick jog around the block a few times… join the gym and hit the stair master or take a spin class a few days a week. The feel-good endorphins will definitely help the body offload stress… and they also nourish the brain and nervous system.
Stretch. Yoga, Pilates, and even just basic stretches prove incredibly beneficial if you’re looking to decrease stress in the body and put an end to your emotional eating habit. To test this in action, wait for a day when you feel like your stress levels are fairly high and you want to cram food in your face. Instead of eating, take 20 or 30 minutes for some slow, mindful stretching. When you’re finished, cool off with a drink of clean water. Then see if your hunger has calmed down enough to appreciate a healthier choice, such as a handful of nuts and a few pieces of celery.
Take a short nap. Believe it or not, a nap may seem counterintuitive if you’re trying to control your food choices and get more exercise. But if you’re really short on sleep, or you’ve been facing an exceptional amount of stress for a prolonged period, a 15-minute power nap can do wonders for your wellbeing and might actually give you that second wind you need to get through your workout later on tonight.
Share some affection with a family member, partner, or even your pet. Anything that helps the body to release soothing brain chemicals will be a good way to gently rid yourself of stress and relax the nervous system. Engage in mindful breathing. Taking slow, mindful breaths tones the cardiovascular system and takes the nervous system out of that willthathavebackwhilecanmindfultryunpleasantonfeelfight-or-flightundesirablestate.Ifyouafoodcravingcomingasaresultofsomethingoccurring,tocooloffwithsomebreathing.Youaddinafewstretchesyou’reatit.Then,goandseeifyoustillastrongurgetoeatunhealthyfoodthatruinyourdiet!
10 Is Going Meatless Risky to Your Health?
B deficiencyvitamin - can manifest as digestive issues, insomnia, anxiety or depression or other mood related symptoms. Mouth sores can be a sign. Hormone imbalance. Hormone imbalance can occur with or without plants being a main feature of one’s diet. Different foods, lifestyle and onlyortooproduction.factorsenvironmentalimpacthormoneYoumightbehighineitherestrogenprogesteroneifyou’reeatingplants.
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Increase risk of birth defects in developing fetuses. Your OBGYN will recommend a high protein diet if you’re expecting. Vegetarian and vegan diets that do not supply proper nutrition can result in neurological anomalies, particularly during the first trimester which is when the spine, brain and nervous system form.
Benefits of Going Meatless Some or All of the Time Plant-based eating has become more common over the last decade, and will likely continue growing in popularity as more people gain awareness of the benefitsnumerousofadding plants and reducing meat consumption in one’s daily diet.
If pregnant and eating plant based, speak with your doctor for guidance on how to approach nutrition during your Vegetarianspregnancy. can develop anemia which is shortage of red blood cells. This happens because of their failure to increase iron-rich foods in the absence of red meat, and accompany these foods with other foods that help facilitate the body’s absorption of iron and other minerals.
Probably the most important thing you’ll want to know if you decide to increase your intake of plants and plantbased sources of protein, is first of all whether it’s safe. Second of all, will what you eat that meets your nutritional requirements? And third, you want to determine if going plantbased will help you lose weight and bring forth any other benefits to your Youbody.might wander also if there is a risk to eating mostly or all plant-based meals. The short answer to this is yes, there can be, but there doesn’t have to Thebe. main concern for people who eat vegetarian and vegan meals most or all of the time is that vitamin B12, iron, zinc and other trace minerals may need to be supplemented. The following health risks can (but do not have to be) associated with vegan or vegetarian diets that don’t include any meat: Anemia (low red blood cell count) - manifests as extreme fatigue, slow thinking, easily gets out of breath. Signs include pallor of the skin, and insidenailnormalpaler-than-gums,bedsandofeyelids.
12 ortoAdjustingaMostlyAllPlant-BasedDiet
Increase intake of healthy fats, like olive oil; nuts, seeds, and their oils; avocado; and coconut meat/ coconut oil. These good fats help get your blood test numbers into a healthy range, lowering cholesterol and triglyceride levels. Omega fats help your body digest the nutrition from vegetables, grains, and fruits more completely. Have a cup of coffee or tea. Sometimes our body goes into shock when faced with a new thing. If eating lots of fiber, has you feeling full and sluggish, have an extra cup or two of caffeine to get the plants moving through your system. Dress your salads. Did you know that an acid and a healthy fat component actually help your body break down nutrients that you eat in the form of fresh produce? Salad dressing isn’t just a happy coincidence. Oil and vinegar have a job to do... and they taste great, too! Add a probiotic. Food that lingers in your gut creates gastric disturbance such as bloating,flatulence,stomach pain and other discomforts. You can also help your body break down vegetables better by combining them with a probiotic such as yogurt or by taking yogurt cultures in pill form. Once you have established lots of plant-based meals as part of your daily diet, your body will know what to do with these foods and overtime your toxic burden will be less. That is because these foods help cleanse the body of toxins. Many vegetables are high in antioxidants which means they lower cancer risk.
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Attime.first
Easing your way to going meatless, or increasing your intake of plant-based foods? Your body may feel the shock at first, but you’ll definitely adjust. Just give it your system may not be used to the increase in vegetables. But there are things you can do to help your body process them faster. The more your body gets used to lots of produce in your diet, the better you will get at moving it through the system. Drink more water. Fiber attracts water in your bowel and that will give you the urge to use the bathroom. If you mostly ate meat or junk food prior to now, this may seem really weird to you. But pooping out what you eat in a timely fashion is actually the secret to good health and weight loss!
Reap the Benefits of Yoga
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5 Yoga Poses for Beginners to Try New to yoga? If you’d like to give it a try but aren’t sure where to start, your best bet is to head over to Google images to search for how to do the basic beginner poses. You might also benefit from purchasing a “yoga bible” or “yoga dictionary” which will have illustrated, step by step instructions for hundreds of yoga poses (and yes, there are thousands of yoga poses to try!) It also helps to learn the Sanskrit word for each yoga poses. These are sometimes used by yoga instructors during class. It’s helpful to know what the words refer to, so that
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Say YES to yoga as a low impact workout. Yoga delivers numerous benefits to the body that far surpass many other forms of exercise. While it may take new yoga students some time to get over the hurdle of having to learn the names of all those poses, once you do, you’re onto one of the most enjoyable and relaxing forms of exercise out Here’sthere.what yoga can do for you if implemented as a routine workout. Strengthens and stretches the muscles. The “yoga body” tends to be lean and fit, with frequent,musculatureelongatedthankstodeepstretches.
Yoga activates systemparasympatheticthenervous by settling the body into a relaxed and restorative state. Oxygenates the cells. Yoga increases blood flow and brings healing to the deepest recess of the organs and cells. Improves postures, balance, flexibility and coordination. Yoga primarily works the core which is important for function of the muscles and for improving spatial awareness and control of our movements. Helps improve quality and quantity of sleep. As a result of activating the parasympathetic nervous system and night.stayfalltheaccumulateddecreasingtensioninbody,weareabletoasleepmoreeasilyandasleepthroughthe
Aids in weight loss. People who routinely do yoga tend to notice over time that they have become mindful in their eating habits, and are less likely to over-eat. Improves mood and increases feelings of wellbeing. Keeping up with a routine yoga practice releases feelgood chemicals in the brain. They experience an increase in positive thoughts, fewer bouts with depression and anxiety, and are better able to concentrate. Helps alleviate various physical ailments. There is a yoga pose or a yoga asana for nearly every common ailment, from digestive troubles to sinus congestion to insomnia.
Releases tension from the body. This is one of the best exercises for stress relief. Yoga combines holding the body in various poses while focusing on mindful breathing. Balances the nervous system. With so much stress in our digestion,awaywhichinpeopleenvironment,dailymosttendtoremainfight-or-flightmode,takesthefocusfromfunctionslikereproduction.
16 you’ll be able to easily keep up and move along with each pose. Look up the following yoga poses, and practice them step by step: 1. Mountain Pose 2. Forward Fold 3. DogDownward-Facing 4. Plank Pose 5. Upward-Facing Dog 6. Cobra Pose 7. Warrior 1 8. Warrior 2 9. Humble Warrior 10. Child’s Pose Tips for Getting Started with Yoga Yoga works for any body type and fitness level. Many of the more difficult poses can be modified for exercisedoing.practiceDon’tmindfulyogabreathing,technique,MasterofincreasesMindfulbeginners.breathingtheeffectivenessyouryogapractice.thebasicuijjayefirst.Holdeachposeforsixslow,breathseach.compareyouryogatowhatothersareThisancientformofisaboutpresence
Some people might think that the use of props in yoga, such as blocks and bolsters, is cheating. These items are a helpful way to accommodate for the body’s own ability, and compensate for any limitations. Think of these as a way to stabilize into the pose for a deeper Ifstretch.you’re serious about learning yoga, then here is what you’ll need to make your foray into this gentle form of exercise. A yoga mat. Yoga mats are useful because they prevent you from slipping during the poses, thereby deepening the stretch. Some yoga mats come with a carry bag which can be useful for keeping your mat clean and in good condition.
Tight-fitting clothing that provides coverage where you may want it. You can always layer a tee shirt over your tight workout clothing if that makes you feel more comfortable.
For example, a person with a shorter torso may have trouble maintaining a pose like triangle. The blocks help stabilize the body for a deeper stretch.
Why Use Blocks and Bolsters in Yoga
A heavy blanket. Your yoga session typically finishes with a pose called corpse, which is a restful pose that provides total relaxation. During this time, you may fall asleep or come close to it. Body temperature may drop, in which case you’ll want to have the blanket to conserve body heat. A bolster. A yoga bolster is simply a long, firm pillow with rounded edges. The yoga bolster is used as a seat, or as support for the back or front during poses where you’re in a reclined position. Yoga blocks. Yoga blocks help compensate for those times when our body parts don’t cooperate with the intended yoga pose.
without judgment. Many yoga poses flow naturally from one to the next, in a progressive series. This is called an asana. There are yoga asanas for relaxation, strength building, weight loss, and much more.
17 YOUR AD HERE For More Information & Availability: Please call us at 844 - 815 - 2348 or email us at info@2inspirenutrition.com
18 Benefits of Using Free Weights in Your Exercise Routine
A 2008 study published in the Journal of Strength and ResearchConditioningcompared the results of working out with free weights versus exercising with resistancetraining machines. The study revealed a 58% greater strength increase, and a 196% increase in balance for participants who exercised using free weights versus resistance training machines. Free weight exercise helps you burn more calories. The extra energy that is expended coordinating brain and muscle function to maintain balance while doing free weight workouts results in an increase in the number of calories burned. Free weight repetitions encourage use of the legs, core, and chest muscles to stabilize the body which means that you’re using more muscle groups than you would with just machines alone. Free weights help increase balance and coordination. Your body will know how to make necessary adjustments to perform the movements in the event that a particular part of the body has a certain weakness.
Tips for Buying Free Weights for At-Home Use If you have never purchased your own set of free weights before, you may be wondering where to Womenbegin.who are just starting out with a free weight exercise routine and do not have prior experience with strength training or the ability to lift heavy objects might want to start with a lightweight set of barbells. Start out with 3 pairs of dumbbells - 3-pound, 5-pound, and 8-pound weights. If you’re really needing to build strength, then you might consider adding freeyouorTheyourwithmovementsreps,AloweringcanmanybeforeSetinamountbeandForofpurchasingcanandseeobjectstrystrongIf10mayweightstartingmeansmassmenlevelsBecauseasweightsone-poundtoyourcollectionwell.oftheirhigheroftestosterone,havegreatermusclethenwomen,whichifyou’reaguyjustoutwithafreeworkout,thenyoualreadybeabletoliftor15poundseasily.youaren’tsurehowyouare,youmighttestingoutvariousinyourhometohowheavytheyarehowmanyrepsyoueasilyperform,beforeyourownsetfreeweightdumbbells.example,cansofsoupgallonsofmilkcouldagoodwaytotestthethatyoucanliftacontrolledmovement.theitemonascaletestingtoseehowrepsandsetsyouperformbyliftingandtheobject.“set”isaseriesoforrepeatedliftingthatyoudofreeweightsheldinhands.standardsetof“reps,”repeatedmotionsthatwouldperformusingweights,suchasa
Free weight exercises offer a ton of variety in the type of workout you choose to do. Target specific muscle groups or perform a full body workout. You can always download a new workout or follow along with a video for new ideas and movements that you may have never tried Freebefore.weights can provide a total body workout that has you toning problem areas as you shape and sculpt.
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20 bicep curl, is typically 12, though some workouts might have you doing sets of another low number, such as 8 or 10 reps. You will often be instructed to perform 3 “sets” of, say, 12 reps of one single exercise using free weights.
when lifting Useweights.thecore and large muscles of the legs to stabilize, even if you’re doing what seems like a simple movement, like a bicep Incorrectcurl.positioning of your body while lifting heavy objects can result in muscle strain or put unnecessary pressure on joints. It will help to follow along with a weight training video or work one on one with a personal trainer so you can observe and imitate the proper
Weighttechniques.training experts typically suggest that you bend your knees at least slightly, keep legs fluid (to avoid locking the knees), and pull in your abdominal muscles when doing weightlifting repetitions with dumbbells or barbells.
Tips WeightswithWorkingInjuryAvoidingforWhileOutFree It’s important to use movementserraticsudden,ortheDomovements.controlledslow,notjerkbodymake
Free Weight Workout Ideas If you’ve never done a workout with free weights before, you might try viewing some videos online to get an idea of the proper form. A few Google or YouTube searches can have you learning about how specially isweightliftingAnotherrepetitions.freetotal-bodyOr(glutes,back),core(arms,areas,youwhole-bodyYoumuscleroutinesweightliftingdesignedexercisecantargetspecificgroups.canoptforaquick,workout,orcanfocusoncertainsuchasupperbodychest,upperback),(abdominals,lowerorlowerbodylegs).youcanshootforaworkoutdoingweightliftingexerciseeasywaytolearntechniquesbypurchasingaposter that shows step by workout.withgroupsmusclespecificyoutoinstructionsillustratedstep,helptargetyour
A rise in cortisol levels causes us to feel hungry and search out foods that deliver a calming feeling to our nerves so we can think more clearly and cope with whatever is causing us to feel stressed.
Also, when we’re able to mitigate stress is when our body systems slow down to fully utilize the foods that we eat and assimilate any available nutrition. Try to picture your food, a typical meal that you might eat which contains all of the food groups. Your meal would consist of a protein which is needed for healthy muscles. Not only are the muscles of our moving body parts in need of protein, but our brain and heart as well are muscles which
Cortisol Makes You Hungry
Stress and MetabolismYour
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One interesting thing about stress and weight loss is that reduction of stress results in healthier metabolism so we more readily use the calories that we ingest and keep excess weight off the body just by being moderately active. This happens because our body systems function in a more efficient and consistent manner when we are at rest. Rest includes sleep of course, but it also has to do with regulating our breathing during normal daily activity and preventing our body from going into fight or flight, cortisolsecreting mode. Again, when our body is at rest is when those background functions can take place in a timely fashion. This includes cell regeneration, in other words healing, as well as processing of nutrition and reproduction.
22 require protein to function Yourproperly.typically healthy and balanced meal would likely also contain a carbohydrate which we need for fuel. How much of course depends on the amount of exertion required to do whatever activities we plan to be involved in. Ideally, a complex carb or wholegrain source of energy would be the better choice here. The vitamins and minerals of the foods that we eat also serve a variety of purposes, including assisting with immune function, aiding digestion, and helping our brain and nervous system, heart, vascular and respiratory systems work properly. Again, when our body is faced with a stressful situation, we go into high cortisol production, and we also make adrenalin which speeds up all systems. Our brain tells our digestive system to cease activity. So, whatever nutritious food we ingested ends up being partially digested in our Becausestomach.our body is not able to focus on the proper processing and absorption of the nutrition and withifcannothungry,ourproperandincludetroubles.andanandourthethatproteinaforementionedcarbsandvitaminsweate,itmeansthatfoodisnowsittinginstomachsundigested,weareleftwithunsatisfiedfeelingacaseofdigestiveThiscouldgas,bloatingdiarrhea.Withoutassimilationofnutritionwestillfeelandourbrainfunctionaswellaswehavefueledourselvesgoodfood.
How to Reduce Stress so
You Can Lose Weight
So how can we alleviate stress from our daily lives in order to let our bodies slow down and perform the functions needed to keep us operating at peak performance and to prevent us from gaining weight as a response to Onestress?of the best ways is to burn off the tension and resulting, accumulated hormone chemicals. After a difficult and challenging day either on the job, in your personal life or both, you may feel the tension has collected in your muscles. Toxins, too, are present in the bloodstream and in need of release, either by sweating, urinating, or having a bowel Perhapsmovement.asa result of stress, you feel the slight ache of a stiff neck, back and shoulders. Maybe your calves seem tight, or your hips hurt when you walk. You could have a headache. Most people do not realize that a headache can result from muscle tension originating in the neck, spine or even hip region. Alignment Matters In the body, better alignment means less energy is required for simple leavingmovements,moreenergy for other vital functions, like digestion, circulation, fighting flues and viruses, etc.! Alignment is so vital to the health and wellness of the entire body, that an entire profession has been created to safeguard this essential characteristic! Your body may be temporarily out of alignment as a result of poor posture and lack of movement. The tension that has built up in your muscles over the course of your challenging day may
23 actually be stuck Accordingthere! to the article from Very Well Mind, How Physical Exercise Benefits Mental Health, “Exercise can alleviate many of the symptoms of depression, such as fatigue, tension, anger, and reduced vigor. “ To relieve your body of muscle tension, it’s always a good idea to engage in cardio activity. As mentioned, activity helps us burn off accumulated tension and toxins by purging them via muscle release, sweating, flushing the kidneys and processing our food Youcompletely.cango for a jog or use exercise machines to speed up your heart rate and engage your muscles. Any weight bearing activity such as jogging which repeatedly delivers light impact (think feet pounding the pavement), releases tension from the body. This becomes apparent when we experience lower blood pressure levels after going for a run and then giving ourselves a walking cooldown. When we return to a resting state, we notice that our blood pressure has come down from what it may have been prior, when we were feeling methodAnotherstressed.reallygoodofreducing stress is stretching. Both yoga and Pilates work to realign the body and stretch the muscles. The deeper and slower we breathe, and the deeper the stretch we engage, the more relaxed we become which returns our body to that restful state of doing its background workcleansing, repairing, and regulating all systems. Yoga and other forms of stretching engage the controlsnervousparasympatheticsystemwhichbreathing,heart rate, day.metabolismthemsleeptheylikelyweight.theywholowerdailyalevels.doesMeditatingasregulateisMeditation.andthemodeflight,maynervousonbreathingengagelives.inbattlingorstressfulusbreathingofbuthardBreathing.immunehormone,metabolism,digestion,andfunction.itseemstobelievethesimpleactregulatingourcanhelprecoverafteraencounterafteradayofstressoureverydayManypeopleinmindfultohelpclicktheparasympatheticsystemsothatwecomeoutoffightorcortisolproductionandgiveourbodiesopportunitytorestrepairasneeded.Meditationamorefocusedwaytoyourbreathingwellasclearthemind.justoncewondersforstressMakingmeditationregularpartofyourlifecansignificantlystress.ManypeoplemeditatefindthatarelesslikelytogainTheyarefarlessto“stresseat,”andexperiencedeeperatnightwhichhelpsmaintainhealthyduringthe
