Her Unique Glow

PEPPERMINT TEA

I’m a huge lover of herbal teas and drinking peppermint tea was one of the first pieces of advice my doctor gave me when I was diagnosed with IBS (Irritable Bowl Syndrome). Peppermint tea has shown to reduce and help alleviate the symptoms of IBS as well as calming other digestive issues. Drinking peppermint tea before a meal helps to prepare the stomach lining and prevent uncomfortable outcomes such as excessive gas and bloating after eating.

Prepare a warm cup of peppermint tea and drink it half an hour before a meal to help calm the stomach before eating anything

Not only will this help your digestive system to run a bit smoother during times of stress, but drinking a warm cup of tea can also bring us comfort when we are feeling anxious or overwhelmed. Anything that takes us into that rest and relax state is great for calming the stress responses in the body, so if having a warming drink relaxes you then go for it!

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BREATH WORK

Breathing is such a fantastic way to switch our bodies from being in the fight or flight state to the rest and relaxation state. When we are stressed, our breath rate naturally increases, we breathe higher up in our chest and our breaths become short and sharp. By consciously changing our breathing patterns, we are able to move our bodies away from those stress responses and switch to that relaxation state – perfect for when we are about to eat and need our digestion to be ticking along nicely.

Rather than breathing high up and taking in short, sharp breaths, it’s time to do some breath work and calm that breathing pattern and breath rate down! There are many amazing breathing techniques and exercises out there but here are three of my favourites.

*Use them before, during and after meal during times of stress, anxiety or overwhelm.

4,7,8,4 BREATHING

You’ve heard me talk about this so many times but it’s honestly my favourite breathing technique to use as it really calms down the nervous system within no time.

• Breath in for 4 counts
• Hold for 7 counts
• Breath out for 8 counts
• Repeat 4 times

ALTERNATIVE NOSTRIL BREATHING

1. Gently place your thumb and index finger over your nostrils
2. Close one nostril with your thumb and breath in and out through the other nostril
3. Release your thumb and switch nostrils, again breathing in and out
4. Alternate full breath cycles between each nostril as you close one and then the other with your thumb and index finger.

4 & 8 COUNT BREATHING

• Breathe in for 4 counts
• Breathe out for 8

By making your exhale longer than your inhale, you’re automatically switching on that rest and relax state and switching off the stress responses in your body.

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WALKING

Going for a gentle stroll outside in the fresh air is a great way to turn on the rejuvenation state within the body. Being out in nature has shown to decrease symptoms of stress and bring us back into that relaxed state. Go for a gentle walk half an hour before you eat to help bring you back into that state and remove any negative energy or tension from your body.

This is a great way to add a bit more incidental activity into your day as well:

• If you have an hour for lunch, go for a short walk first before eating
• Go for a walk as a family before dinner times
• Take your dog out for a stroll before eating (being around animals and petting them has also shown to increase oxytocin – a wonderful hormone that helps us move away from the stress responses)
• If you eat on your way to work, leave home 10 minutes early to have a slower and more peaceful walk to the bus stop
• Avoid doing your HIIT workout right before or after your meals

*One thing to be aware of: Remember, it’s all about perceived stress – so if it’s raining or horribly cold outside then opt for some gentle movement indoors and stay away from doing anything that will keep your body in the fight or flight state. This also means sticking to gentle movement and avoiding doing anything to physically straining on your body. We’re trying to keep that breathing rate slow, controlled and expansive!

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MINDFUL EATING

This is a great tool for relaxing during meal times and creating a stress-free zone around your food. It’s all about being present with the food you’re eating and living in the moment rather than worrying about the future or stressing about the past. Mindful eating can also help to prevent over-eating, under-eating or binge-eating (all very common during periods of stress).

One of my favourite mindful eating practices is:

THE TASTE, TEXTURE, FEEL TEST

1. Have one mouthful and notice how it tastes – what are the flavours? Do you enjoy the taste? Is it salty or sweet? Bitter or sour? What do you like/dislike about the taste?
2. Notice the texture – is it soft, hard, chewy? What do you like/dislike about the texture?
3. Notice how it makes you feel – do you feel satisfied? What is it missing? What does it have too much of? Are you enjoying it? Do you not like it? If so why?
4. Then ask yourself – would you like another bite?

Be mindful of every bite and notice all the sensations that go through your body while you’re eating – try to connect to your food as much as possible and forget about everything else that’s going on in your life at that moment.

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ELECTRONIC FREE ZONES

During times of stress, one of the BEST things you can do is create an electronic free zone during meal times. It’s so common now to see people scrolling through their phones, listening to the news, watching YouTube or even watching television while eating their meals. Although it may seem harmless, by using your electronic devices while eating can actually prevent your body from relaxing fully and may even enhance the stress responses in your body – the complete opposite of what we want and of what your intentions may have been when sitting down to enjoy the latest Netflix box office movie!

We all perceive life differently which is why it’s important to understand that stress is perceived individually too. Stress can also develop as a result of comparisonitis so while scrolling through social media might seem harmless during your lunch hour, it can actually increase stress responses in our bodies as we slip into that self-judgemental and self-pressurising zone.

Then there’s the latest blockbuster movie or trending box set that we might want to watch during dinner time. Although it may seem a relaxing activity to you – your body might continue to be in its fight or flight state while you watch that horror, thriller or even action movie/boxset. Our stress responses don’t know the difference between what we’re watching on TV and what’s happening in real life. So, if you’re at the edge of your seat while eating you dinner, most likely adrenaline is rushing through your body at the same time (something we definitely don’t want to do!).

Make your meal times an electronic free zone – that will also help with mindful eating and practicing those mindfulness and deep breathing techniques!

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