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Between the demands of work, family life and with this fast-paced daily life, it is sometimes difficult to escape the tensions. The Stress, we often endure it despite ourselves, and it can quickly encroach on our overall well-being. Not only it harms our mental serenity, but it also impacts our organization, in particular our digestive system and this famous "second brain" which is theIntestine. However, there are simple and natural ways to help us regain control of our inner balance. Here are nine to try and adapt at your own pace !
Stress: when the microbiota takes a hit
We are increasingly talking about the influence of stress on the gut microbiota, and it is not a coincidence. Stress directly affects the digestive tract, causing intestinal disorders such as Bloating, abdominal pain or an unbalanced transit. These discomforts are among the most common symptoms of stress, even though they are often underestimated. TheIntestine, sometimes considered our second brain, is directly affected by the biological and chemical reactions related to theanxiety. Over time, stress can even alter the balance of our gut flora by reducing the presence of certain beneficial bacteria.
Hence the importance of detecting signs of stress and incorporating good habits into daily life to limit its consequences. Here are nine habits to adopt to help you navigate the storm with a bit more serenity. Try them out and adapt them to your own pace !
1. Limit screen time
Far from demonizing technology, it is nevertheless crucial to recognize its stressful potential. The constant solicitations (emails, notifications, advertisements) overwhelm our attention and fuel inner tension. Offer yourself disconnection periods to recharge: Going for a walk in the forest, drawing, gardening... Any "offline" activity can be a true balm for the mind.
2. Enjoy a real lunch break
Who has never skipped or shortened their lunch to finish an urgent file? Yet, to grant oneself a true moment of relaxation to eat, taking the time to savor each bite, participates in mental balance. And if possible, why not allow yourself a micro-nap? Even a few minutes of dozing off can be enough to recharge your batteries and approach the afternoon with more calm.
3. Focus on magnesium and vitamins
The Magnesium is often considered a natural stress-reliever: during periods of anxiety, our body draws from its reserves, at the risk of further weakening us. To avoid this vicious cycle, one can enrich their food with foods rich in magnesiumAlmonds, , cocoa, legumes, etc.) or consider occasional supplementation.
Furthermore, certain plants or vitamins can also support the immune system and provide a little boost during times of fatigue nervous or intense stress. The important thing is to listen to your body and ensure your overall balance.
4. Choose a relaxing activity
Yoga, meditation, sophrology... these approaches may seem abstract at first, but they offer a real opportunity to let go. Just like the breathing exercises and mindfulness practices help to calm the mind, deeply relax the body, and slow down the heart rate, which is often accelerated during periods of stress. Starting with ten minutes daily, whether it's for conscious breathing, meditating, or practicing a simple posture, is sometimes enough to to ease the mind and gradually establish a new routine of serenity. The key? Consistency.
5. Engage in physical activity
Move is not only beneficial for maintaining the body: it is also a release valve for the mind. When we do sport, endorphins, those famous well-being hormones, are released, acting as a natural antidote to stress. Incorporating more movement into one's daily lifestyle - whether it's by walking, taking the stairs, swapping the car for a bike, or indulging in an impromptu dance session - may seem trivial, but these small regular changes make a big difference. Even 20 to 30 minutes of movement per day are enough to feel a tangible improvement in well-being. There's no need to be an athlete: A single weekly action repeated consistently can already transform our relationship with stress. and to our overall balance.
6. Cultivating Social Relationships
In times of fatigue or overwork, we sometimes tend to withdraw into ourselves. However, human beings are fundamentally social creatures. Confiding in others, sharing emotions, laughing with friends or loved ones are all ways to put worries into perspective and feel supported. Even a simple phone call can be enough to break the feeling of isolation and to lighten the mind.
7. Adopt an "anti-stress" diet
When tension rises, we often turn to sweet snacks for comfort... They have a reassuring effect in the moment, but can quickly become counterproductive: blood sugar spikes stimulate the production of cortisol, the stress hormone. To break this cycle, prioritize a balanced diet, rich in omega-3, in fibers and in B vitamins such as the Vitamin B12. Also consider foods containing tryptophan (bananas, almonds, dark chocolate, fatty fish…) which helps in the production of serotonin, the so-called "well-being" hormone.
8. Learn to breathe consciously
Breathing is an automatic action, and yet we often forget its full power. Under the effect of nervousness, our breathing becomes short and choppy. To restore balance, practice "reverse" breathing: during exhalation, deliberately inflate your belly, then pull it in during inhalation. Repeat the exercise about ten times, placing a light hand on your abdomen to better feel the movements. You will be surprised by the feeling of calm that can result from this.
9. Get enough sleep
We tend to sacrifice our hours of sleep in favor of an exciting book, an addictive series, or even a bit more work. However, the lack of rest increases mental fatigue and reduces our ability to cope with everyday stressors, whether they are professional, emotional, or physical. Insufficient sleep weakens our inner resilience and makes even minor annoyances more difficult to handle. If you find it difficult to change your habits drastically, try a gradual approach: go to bed fifteen minutes earlier each night and observe the effect on your waking up and your mood. Better sleep, it is to give our brain the time to regenerate and better manage the unexpected events of the next day.
The essentials for a more serene life
Taking care of one's mental health should not be seen as a luxury, but as a necessity. Stress is a part of life: it sometimes pushes us to surpass ourselves, but when it becomes chronic, it undermines our vitality and joy of living. By applying these nine tips at your own pace, you give yourself the means to take control of your daily life and create a cocoon of peace, even amidst turbulence.
Conclusion
Ultimately, There is no single recipe for alleviating stress, but a multitude of small, simple, accessible, and profoundly effective actions when practiced consistently.. Whether it be by adjusting your diet, By moving more, breathing better, or cultivating moments of true presence, you can transform your daily life into a calmer and more aligned space.
Take the time to experiment, to listen to what makes you feel good, and to move step by step towards lasting well-being. Because Reducing stress is not about escaping life; on the contrary, it is about choosing to fully inhabit it, with more awareness, gentleness... and breathing.
Everyone will find their own formula: the important thing is to stay attuned to your needs, your limits, and to cultivate kindness towards yourself. After all, if you don't take the time to breathe, who will do it for you ?
