Peachy the Magazine Summer 2016 | Page 70

gain centrally (in our middles), insulin resistance and chronic inflammation which can ultimately lead to immunosuppressive diseases, hypertension, heart disease and even cancer. Over time the persistent change in hormone levels also leads to a decrease in serotonin, a mood hormone. This may ultimately lead to anxiety, depression or an overall feeling of hopelessness. Stress is inevitable in our society, but that does not mean we should allow it to dictate our lives on a daily basis. There are many interventions, which we should consider to avoid traveling the path of chronic stress. Intervention strategies include optimizing nutrition by eating whole real foods free of processing and preservatives, exercising regularly, aiming to get seven to eight hours of sleep every night and nurturing interpersonal relationships. Research has also shown the benefits of relaxation techniques, mindfulness and meditation. These techniques have been shown to stimulate the parasympathetic system of our bodies. This system is responsible for the normalization of bodily functions, otherwise known as the relaxation system. In a sense it’s like hitting the refresh button. There are a variety of techniques to help introduce you to mindful practices. These include breathing techniques, sensory or visualization techniques and ultimately meditation. It takes time and patience to make meditation a daily priority. Some start with journaling; spending 10 to 15 minutes a day jotting down personal thoughts and observations from your day. Committing to this will begin a journey towards mindfulness and meditation. There are a number of breathing techniques and CDs to help introduce you to a meditative practice. Sit in a comfortable position. Make sure you are free of any distractions like cell phones or children. Take a deep breath with one hand on your belly. If you are breathing deeply the hand on your belly will rise more than your chest. Breathe in deeply through your nose for a count of four, hold your breath for a count of two, and then exhale through your mouth for a count of six. Pause To a mind that is still the whole universe surrenders. CHUANG TZU 68 PEACHYTHEMAGAZINE.COM