Relax Handout

Foods for Relaxation…. Vegetable Soup Celery Bananas Helps detox the body Celery Lowers high blood pressure which helps you relax Bananas Full of magnesium and potassium which are natural muscle relaxants. Has tryptophan which helps release serotonin in the brain (the happy juice) Dark Chocolate 70% Cacao or more Contains serotonin, endorphin and dopamine which help the hormones calm stress in the brain. 70% Health fitness revolution

Foods for Relaxation… Oatmeal Eggs Nuts and Seeds Rich in vitamin B6, melatonin and helps with the absorption of tryptophan which helps the body make serotonin (happy juice) Eggs Tons of amino acids with tryptophan that helps the brain relax Nuts and Seeds Full of vitamin E, B Complex, zinc, magnesium and selenium which help the brain relax. Cold water fish: tuna, salmon, mackerel High omega-3 fatty acids help boost serotonin levels and suppress cortisol and adrenaline which cause stress and anxiety Health fitness revolution

Foods for Relaxation… Honey Brown Rice Avocado Spinach Fresh Basil High in tryptophan which helps reduce anxiety and the brain. High in potassium which fights off stress hormones and relax the nervous system. Brown Rice Helps release insulin which helps relax the brain so that serotonin and melatonin are released for the relaxation of the nervous system. Avocado Rich in potassium and contain vitamins and minerals that help release the hormones in the body that fight the stress hormones Spinach has magnesium that helps keep your nerves and muscles relaxed Fresh Basil Magnesium which helps muscles and blood vessels to relax Health fitness revolution

Relaxation Techniques to Reduce Stress Sit up straight, eyes closed, feet on the ground and a hand on your belly Slowly inhale through your nose for a count of 10 and slowly release through your mouth for a count of 10 Repeat for 5 minutes Breath work

Meditate A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD I will gift you a zen12 meditation that works with brain wave technology so that the 12 minutes works like an hour of meditation

Be Present Stop and Calm down Focus on being aware of what is happening in your body and around you Focus on your senses and connect to the grounding of the earth

Connect and Reach Out Talk about it with someone else Share what is going on Ask for them to just listen and hold space for you to talk, you will find as you talk, there is more to your stress than you thought.

Laughter Laughter lowers cortisol which is your stress hormone It boosts the endorphins which elevate your mood

Yoga or some form of exercise Eases depression and anxiety by releasing serotonin from the brain

Be Grateful “Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, NC. Keep a gratitude journal My gift to you is a 7 day guided journal

Take Time To Relax Notice when you get stressed Take time to take care of yourself, your body, mind and spirit Eat healthy Exercise Connect with others

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