Quick Tips to Calm the Mind and Sustain Stress Relief

Good morning from the desert! I just left the hectic pace of New York City and came to California for the week. It’s amazing how fresh air and open space can transform energy. As much as I love NYC, there are certainly moments where I feel an underlying stress, just based on the pace of the day there. I was starting to feel burnt out, and saw the signs of stress show up physically. Since stress can deeply affect hormonal function; it is natural to experience weight gain or loss, consistent fatigue or mood swings. I experienced all of the above in a short period of time. 

Whether we are in hectic urban environments or in natural places that lend themselves to a sense of relaxation, there are consistent ways to create calm. I have found these tools to be very helpful in balancing the day and lowering levels of physical and mental stress. Even just practicing one strategy below can influence the autonomic nervous system, creating healthy patterns that start to become habits.

Incorporate the 4-7-8 Breath Technique 

Any type of slow, calm breathing can relax the system and lower stress. The 4-7-8 breathing technique is a way to lengthen the exhalation, influencing the body to release tension. Inhale for a count of four, hold breath for a count of seven, exhale for a count of eight. Repeat for a couple of minutes or five rounds. 

A Social Cognitive and Affective Neuroscience study has shown MBSR to enhance emotion regulation in patients with anxiety disorder, creating higher levels of satisfaction and enjoyment. Additionally, a Stanford University team found that MBSR brought about changes in brain regions involved in attention, as well as relief from symptoms of anxiety.

Enjoy the Morning Light

The beneficial morning light can have a direct impact on energy throughout the day as well as the evening production of sleep hormone melatonin. By getting just 10-minutes of outdoor light (without sunglasses) the pineal gland in the brain produces serotonin (feel good hormone), and later synthesizes into melatonin (sleep hormone). This beneficial light gives us a mood boost in the morning, and then later sets us up for a restful sleep. 

Studies show that morning light may also affect the hormones leptin (the satiating hormone) and ghrelin (the hunger hormone) in ways that promote a healthy body weight. Researchers at Northwestern University found that people who got most of their bright light exposure before noon weighed a little less -- 1.4 pounds, on average -- than those exposed to most bright light in the evening. 

In one experiment, office workers who got out in the morning light for five days in a row, found it easier to make decisions and scored 79% higher on cognitive tests.

Incorporate Aromatherapy 

Certain scents have a rejuvenating effect on the system. Rosemary and lavender are two scents that lower cortisol and relieve stress. Eucalyptus has an uplifting feeling. Simply take the aromatherapy and place a couple drops in your palm. Rub the palms together and deeply breathe in. This is an easy way to shift physiology, whether at a desk, before bed or on a plane. Just don’t do what I did recently- I accidentally spilled the aromatherapy on my airplane seat. The flight attendant came down the aisle asking one person at a time who spilled the aromatherapy, then announced over the intercom. I came forward and apologized. Classic! 

There is exciting research being done on the benefits of aromatherapy- Research has demonstrated that aromatherapy, specifically lavender, can improve mood and lessen anxiety. A study published in the Journal of Advanced Nursing showed that aromatherapy helped intensive care patients to feel less anxious and more positive immediately. 

I hope these tips can help ease stress and uplift mood. Please reach out with any topics you’d like to see for the next blog. Have an amazing day!

Warmly,

Nora

Travel Well: Top Tips for Healthy Trips

As someone who is constantly on the go, I understand how draining travel can be at times. Long flights, queuing in even longer lines and the still stares waiting at baggage claim are certainly not the highlights of our trips. All this stress can feel overwhelming and make you feel exhausted before you can even begin to experience the wonderful opportunities that await you on your trip. This normal stress can become even more heightened during the holiday season. Remembering all the gifts and baking enough treats to bring to your celebrations although so fun, are quite difficult to balance.

Nevertheless it is important to prioritize your health and wellness no matter how busy you become, because at the end of the day, your body is your temple and should be treated with love and respect.

Today I am sharing my 3 pillars that I utilize every time I travel, and which I have found to transform my overall traveling experience. Happy Holidays!

Pillar 1: Enhance Immunity

Increase Vitamin D

Aim for 10-15 minutes of time in the sunshine per day or take a vitamin D supplement to reach optimal levels of the essential vitamin. You can also add foods rich in vitamin D such as egg yolks, fish and grass fed beef. Vitamin D not only protects bones, but plays an important role in overall immunity. The cells in the immune system can synthesize and respond to vitamin D.

A study published in the Archives of Internal Medicine found that low blood levels of vitamin D were associated with a doubled risk of death overall and from cardiovascular causes in women and men (average age 62) referred to a cardiac center for coronary angiography. Additionally, a study published in the Archives of General Psychiatry found a relationship between vitamin D deficiency and depression in women and men ages 65 to 95. Finally, the University of London found that daily or weekly supplementation had the greatest benefit for individuals with the most significant vitamin D deficiency (blood levels below 10 mg/dl) — cutting their risk of respiratory infection in half.

Protective Foods

Add in three powerhouse foods to your nutritional routine, whether home or away- walnuts, blueberries and olive oil. It could be a work dinner where you are asking for extra olive oil, bringing a small box of berries on the plane, or grabbing a handful of walnuts between meetings- your brain and body will reward you for these anti-inflammatory, anti-viral choices.

• Walnuts

  • Benefit: ALA is a potent antioxidant that recycles Vitamin C and Glutathione. It plays an important role in the maintenance and repair of the central nervous system, which is responsible for controlling neural pathways. ALA also improves vascular function, which helps in the repairing process of damaged tissues and improving defense against pathogens. ALA can also neutralize and remove toxins like metal accumulation from mercury in fish (eat walnuts before the sushi dinner).
    How to Enjoy: Take a bag of walnuts with you on the plane and to snack on between meetings. I like to bring a bag of walnuts combined with dark chocolate and salted macadamia nuts, which fits easily in my purse.

• Blueberries

  • Benefit: Flavonoids in berries activate an enzyme in the body called Enos, which increases the flow of blood and oxygen to the brain. Without this boost, the brain becomes tired as the day goes on and it may be harder to concentrate. Berries are also power-packed with protective antioxidants that reduce inflammation, neutralize the oxidative stress that causes damage to our DNA, and help protect against pathogens.
    How to Enjoy: Before heading to the airport, make a quick stop at any grocery store and buy a small box of berries. Eat as a snack on its own or add to dishes such as oatmeal.

• Olive Oil

  • Cognitive Benefit: The brain uses 20% total intake of oxygen, which can make it vulnerable to free radicals. In order to combat the negative effects, the brain feeds off of natural antioxidants found in certain foods. These antioxidants, like the powerful polyphenols in olive oil lower inflammation. Additionally, olive oil is high in Vitamin K, which boosts the brain’s processing speed, and increases cellular turnover. Vitamin K is only stored in small amounts in our body and depletes quickly if you don’t get vitamin K in your diet regularly

sUGAR SWAPS

• Pretzels for nuts

• Salad dressings for olive oil/salt

• Candy for dark chocolate

• Traditional sugary cocktails for tequila or vodka with citrus & club soda

Pillar 2: Accelerate Energy

A four-minute routine is sometimes all you need (and all there is time for) when getting just a few hours of sleep and having to be on a global sales call first thing in the morning. The great thing about the 4-minute workout is it actually raises metabolic rate for 24 hours after the workout. Perform this quick, 4-minute routine each morning before you start the day. You will feel much more energy, clarity and accelerate fat burning.

Productivity Planks

After sitting on a plane or having back to back meetings, the entire body can feel fatigued. Back pain typically fires up and by the end of the day, we feel burnt out. One easy and quick strategy can be integrating planks. Planks engage all the main muscle groups of the core and glutes, taking pressure off the low back and negating the effects of sitting. Any type of plank will boost energy and improve productivity. Perform the following plank series 3-4 times per day, holding each plank for 30-60 seconds.

Forearm Plank

• Come onto your forearms with legs extended straight back. Clasp hands and bring elbows directly under the shoulders. Come up onto the balls of your feet, forming a straight line from head to heels.

• Draw belly button toward spine. Engage quads and glutes the entire time.

Side Plank

• Come onto your right forearm with elbow under shoulder and feet stacked. Lift hips up as high as possible, forming a straight line from head to heels.

• Extend left arm directly over shoulder and press right hand into the mat. Keep core engaged the entire time.

Straight Arm Plank

• Place hands under shoulders and come up onto the balls of your feet. Keep arms extended to straight and gaze toward the floor.

• Squeeze shoulder blades together and draw belly button toward spine. Keep quads and glutes engaged the entire time.

Straight Arm Plank with Shoulder Touch

• Place hands under shoulders and come up onto the balls of your feet. Bring feet wider than mat width. Keep arms extended to straight and gaze toward the floor.

• Keeping hips still, bring right hand up to touch left shoulder. Return to center and bring left hand up to touch right shoulder. Continue to alternate, keeping torso and legs as still as possible.

Pillar 3: Deep Sleep

Goodnight Honey

Adding 1-2 tablespoons of honey into tea or hot water before bed allows the body to naturally repair throughout the night. The liver is responsible for regulating sleep hormones, increasing fat metabolism and lowering inflammation in the body. The liver needs glycogen in order to do this and keep stress hormones (like cortisol) at bay. Honey restocks the liver selectively without digestive burden or spiking blood sugar and forms a stable supply of liver glycogen. Honey also contributes to the release of melatonin, which is the hormone required for both the recovery and rebuilding of body tissues during rest. I like to travel with a small jar of raw honey that I can add to teas at night at the hotel or enjoy a spoonful to curb sugar cravings.

Sleep Scents

Include any of these scents before sleep. You can use any or all as essential oils (rub between palms and inhale deeply) or scented candles in the bedroom before sleep.

Lavendar

Researchers have found that lavender increases slow-wave sleep, instrumental for slowing heart rate and muscle relaxation—thus promoting restful sleep.

Bergamont

Studies have found that bergamot essential oil induces physiological changes, such as lowering heart rate and blood pressure that precede sleep.

Valerian

Valerenic acid in valerian oil is known to inhibit the breakdown of the neurotransmitter GABA, which induces sleep. It works on the principles of anti-anxiety medicines and promotes deep sleep.

Peppermint

The anti-inflammatory nature of peppermint oil helps in clearing the airways and reduces snoring and sleep apnea symptoms.

Sleep Schedule

Aim to go to sleep and wake up at the same time as many days per week as possible. By staying consistent (even on the weekends), the body can self regulate and create the right hormone release each evening to set up for a deep sleep. A study with 1,000 people conducted by Harvard University found that the time you wake up every morning may be just as important as the time you go to bed the night before. The results showed people with a strict wake-up time reported being more content overall in every area of their lives.

Beat Screen Fatigue

Screens emit a mix of red, green and blue light that can affect parts of the brain responsible for attention, disrupt circadian rhythm and dysregulate blood sugar.

Several studies from The Harvard School of Public Health showed the effect of screens on dopamine production mimicking addiction. Dopamine, the “feel-good hormone,” is part of the brain’s pleasure and reward circuits. Playing video games turns on similar brain regions as those linked to cravings for drugs and gambling. Same goes for social media — every time we see a new post or get a reaction to ours, it’s like a hit of brain candy. If we produce too much dopamine in the brain, we will just need more and more of it. This hinders our serotonin production, which leaves us feeling anxious or unhappy.

An ongoing study from the National Institute of Health found pre-teens who spent seven or more hours in front of a screen had a thinning of the brain's cortex. This is the region of the brain responsible for processing information from our five senses.

Throughout the pandemic, many of us have become glued to our screens in order to keep up with our jobs, family and friends. In order to gives ourself a screen detox and ensure that we are staying present in the moment throughout this holiday season, I recommend giving these three tips a try.

Gamify

Start a competition with a friend or family member to see who has the lowest screen time each day for the course of ten days. You can check screen time on all mobile devices. This can become fun and competitive by keeping track of the total time, add it up each day and the lowest score at the end of the competition gets a prize of their choice.

You may be surprised about what you find yourself making time for instead of your phone. This winter I’ve been particularly eager to go on walks to enjoy the nice crisp air! Thankfully we have had some small heat waves so I can get away with venturing outside without a jacket sometimes. Although I am always one to enjoy bundling up during the cold as well.

Remove Notifications

While you may have to keep some notifications, most notifications that appear on your phone are unnecessary hits of dopamine to the brain – keeping the mind and body in a constant state of fight or flight.

Removing your notifications will allow yourself to focus solely on whatever is in front of you. Whether that be work, a date, time with your family or working out, having your undivided attention on one activity will give you a nice reset.

Screen Free Saturdays

Take one day on the weekend (four total for the month) to take a complete break from screens. Try to give yourself this gift. Encourage family or friends from the competition to do this with you. It’s amazing how refreshed you will feel going into the week.

Foods that Boost Immunity

Red, orange and yellow leaves are beginning to shed the trees and cover the ground. The mornings seem to begin with a more biting, cool air. The sun, although still bright and warm during the day, has slowly begun to set earlier and earlier each day that goes by. It is official; the seasons are changing, which brings on the excitement of so many fun, fall activities! 

Although Fall brings with it the excitement of lighting that pumpkin candle, or snuggling up with your friends for a movie marathon, this season also brings a threat to your health and wellness. There are so many different illnesses that get passed around this time of the year, and they are not fun. Right now it is more important than ever to take some extra steps to attend to your health and make sure you feel 100%.

When it comes to health, committing to small adjustments are an important key to sticking to your goal. So today I thought I’d share one of the easiest measures that I take to protect my immune system and avoid getting sick. The answer is food! There are many foods that can help fuel your body to fight off potential infections and maintain a powerful immune system. Here below are a few of my favorite and easy pick-ups at the store.

Citrus

This is probably a common go-to for many people. Citrus has tons of Vitamin C which boosts your white blood cell levels. Not only is it great for building a strong immune system, but it tastes great too.

Garlic

Yes Garlic! It is not only very flavorful, but also so adaptable for many different recipes. This is definitely a must when you pick up your groceries for the week.

Spinach

Spinach can be easily added into smoothies, serve as a base for your salad, or sautéed as a wonderful side to your steak dinner with potatoes. This healthy green is not only rich in Vitamin C, but also in beta carotene and antioxidants. A great combo to boost that immune system.

Yogurt

One of my go-to breakfasts for when I am in a rush in the morning. Yogurt’s live cultures help strengthen your immune system to fight off diseases. Additionally, it is a great source of Vitamin D! Try adding in granola, some cut up fruit, chia seeds and a drizzle of honey to a nice bowl of greek yogurt next time you need to whip up something quick.