Yoga is a gentle and restorative way to wind down your day. A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress. You can use supportive props like bolsters, blankets, and blocks to make poses comfortable so that you can stay in the pose for longer and continue to breathe.
Your breath is key to be able to relax in these poses. Breath in yoga is equally important—if not more important—as the physical pose. Use a gentle and calming yoga breath technique called Ujjayi Breath, also known as Ocean Breath or Victorious Breath. Inhale deeply through the nose. With your mouth closed, exhale through your nose while constricting the back of your throat as if you are saying “ha” but keep your mouth closed. This exhalation should sound like the waves of the ocean (or like Darth Vader from Star Wars). Use this slow and steady breath to soothe yourself in each of these poses.
Practice these yoga poses right before bedtime and stay in them about 3 to 5 minutes each. Use your Ocean Breath in each pose, with the exception of Corpse Pose, where your breath returns to normal.
Although some of us have seen restrictions being lifted, there are still some states in lockdown, some borders are still closed and for most of us – it is the longest we have gone without physically seeing some of our family and friends. As we know, having social interactions is important for our well-being and happiness! With physical interactions still not an option for many of us, it is still vital that we maintain those connections even if they are through digital platforms. Here are 7 ways you can connect digitally with your friends and family, as we might not be out of the woods yet – but we are all still in this together!💛
Check on your “brave” friends. Check on your “happy “friends. Check on your “yeah, I’m okay” friends.
A little can sometimes go a long way. Even though we can’t hug each other right now, there are other ways to show your support 💖 #ruok
If so, you might appreciate this research. In a PTSD animal model, glycyrrhizin treatment was found to significantly reduce anxiety, facilitate fear extinction, and restore diurnal serotonin circadian rhythm. The authors conclude, ‘Our study not only helps to understand the role of neurotransmitters in the development of PTSD but also provides an effective therapeutic target for the treatment of PTSD‐associated fear memory disorders.’
Plus current day dinner plate sizes are HUGE and often don’t encourage us to stick to healthy eating guidelines.
If you struggle with your portion sizes then choose a small dinner plate then fill with a palm-sized piece of protein, 1/2 plate of veggies (choose 3 low FODMAP options) and a 1/4 plate of starchy carbohydrates (think potato, gluten-free pasta, low FODMAP bread or rice).
Check out the link for info and tips on how to create FODMAP ideas when you are putting together your meal. 👇
More than ever, this Women’s Health Week is a timely reminder that we need to take time out to check in on our health. 🤗🌻 We encourage you to join in and sign up at womenshealthweek.com.au to be part of the week and receive FREE podcasts, quizzes, videos, recipes and practical articles on a range of health topics such as mental and emotional wellbeing, and more! Head to https://www.womenshealthweek.com.au/to find out how to stay healthy!❤️💊😊
