Eight free ways to optimise your health and wellness
Do you ever feel like it’s expensive to live a healthy life? Buying high-quality food, paying for gym membership or personal training and investing in socially responsible products can add up – and it can definitely feel overwhelming at times.
Well, the good news is that there are many things that you can do to optimise your health that are absolutely free.
Here are 8 of The Body Retreat’s favourites.
- Laugh it up
Not only is laughter contagious, but also it’s great for your health! After a good laugh, we can experience post-laughter relaxation for close to one hour, decreasing our stress hormone levels and prompting a nourishing relaxation response. Laughter can help reduce pain, improve the function of our blood vessels, decrease stress and boost your immune system. Babies intrinsically laugh hundreds of times a day. How often are you getting a good laugh?
- Get a good night’ sleep
Aim for about eight hours a night – getting your zzz’s not only ensures that your immune system is in tip-top shape, but it reduces inflammation, helps control your weight and supports optimal memory.
- Meditate
Meditation is a wonderful way to reduce stress. Not only does meditating give you some much-needed “down time” to rest physically, but it also directly impacts your entire nervous system by reducing your body’s production of stress-related chemicals such as cortisol. Meditation decreases oxygen consumption, heart rate, respiratory rate and blood pressure.
- Go for a walk
Mild to moderate exercise (aim for approx. 30-45 minutes a day) helps boost the immune system. Exercise also boosts serotonin in the brain, as well as other feel good hormones. We were made to move – it’s great for our whole body, including our feet! Make it part of your daily routine.
- Get outside
Regardless of the season – get outdoors! Just beign outdoors for 15 minutes helps you top up your Vitamin D and revel in nature. Vitamin D is a powerhouse in the body; it boosts your immunity and functions. Run around your garden with your pets or kids, read a book on a park bench or take a stroll. Spend time in natural light and connect with nature.
Spending time outside decreases anxiety, elevates your mood and encourages relaxation.
- Cultivate gratitude
Gratitude fosters optimism, which has been shown to positively influence the immune system. Optimism and other positive emotions are associated with lowered production of the stress hormone cortisol and with reduced risk of chronic disease, including heart disease and high blood pressure.
- Spend time with others
Schedule time to meet up with your friends and spend time together. Social time is especially important for happiness. Spending more time with your family and friends is beneficial to your mental wellbeing, as well as your relationships. With friends and family your good times are better, and your sorrows are shared – so don’t overlook this important area in life!
- Hug someone
Giving and receiving hugs on a regular basis can lower the risk of heart disease, fight stress and fatigue, boost the immune system, fight infections and ease depression. In as little as 10 seconds, hugging can lower blood pressure and stress hormones, as well as boosting levels of feel-good hormones such as oxytocin.
What other free ways do you know to optimise your health …. keep it clean now :-) Comment below.
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