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Do you ever feel like your head is overflowing with thoughts? That you are constantly switched on and find it difficult to relax? If this sounds familiar, you are certainly not alone! In our busy society, our nervous system is often overstimulated and really needs those recovery moments to recharge. But with a packed schedule, it can be difficult to find that peace. That is why, in this blog, we give you 7 practical tips regarding nutrition and lifestyle to help you bring more calm into your daily routine.
Why is relaxation important?
Relaxation is important because it helps us stay balanced, both physically and mentally. If we are constantly 'on' and don't get enough rest, we become exhausted and stressed more quickly. This can cause us to sleep less well, have less patience, and feel less comfortable. And everyone around you probably notices that.
By regularly taking a moment to catch your breath, you give yourself the chance to recharge and look at the day with a fresh perspective. Ultimately, relaxation ensures that we feel better and can enjoy the day, family, and friends more.
These easy adjustments can make a big difference!
1. Add calming foods to your day
Nutrition has a major impact on your nervous system. There are specific foods that help you relax and support your nervous system. Here are a few examples:
- Avocados contain magnesium. Magnesium is good for muscle function and supports normal muscle function. Avocados also contain healthy fats that are a valuable addition to your daily diet.
- Oatmeal contains tryptophan, an amino acid that stimulates the production of serotonin. Serotonin is also known as the 'feel-good' hormone and can have a positive effect on your mood.
- Nuts, such as walnuts and almonds, are rich in omega-3 fatty acids . Omega-3 consists of the fatty acids DHA and EPA. DHA is an important building block for the brain and contributes to the maintenance of normal brain function.
- Green leafy vegetables such as spinach are full of antioxidants and magnesium. Magnesium plays a role in the transmission of impulses between (nerve) cells and contributes to the proper functioning of the nervous system.
By incorporating these foods into your daily diet, you give your nervous system a helping hand in the right direction. Calming foods are a good first step toward more balance and peace in your life.
2. Try daily breathing exercises
Your breathing is important in regulating your nervous system. With the right breathing exercises, you can help yourself relax, even on busy days.
Try the 4-7-8 method :
- Breathe in through your nose for four seconds.
- Hold your breath for seven seconds.
- Breathe out slowly through your mouth for eight seconds.
This exercise helps lower your heart rate and release tension. The great thing is that you can do this exercise anywhere: during a busy workday, before going to sleep, or on the toilet. A simple yet powerful way to calm your nervous system.
3. Build regular moments of rest into your day
It is easy to think: 'I'll relax when I have time.' However, it is better to actively schedule moments of rest. By taking a short break every two hours, for example, you prevent yourself from becoming completely burned out. Set a timer and do something small for yourself: take a walk, drink a cup of tea on the couch without doing anything else, or listen to your favorite music. These mini-breaks ensure that you conserve your energy and remain more relaxed throughout the day.
4. Stop using stimulants by mid-afternoon
Caffeine and sugar can unnecessarily activate your nervous system, especially in the evening. Therefore, it is best to avoid caffeinated or sugary drinks before going to bed. Instead, choose a soothing herbal tea such as chamomile or lavender. Both herbs have a calming effect on body and mind, and prepare you for a good night's sleep.
Quiet evenings without stimulants help you fall asleep more easily and ensure you wake up more rested in the morning.
Add just the right nutrients that support you. Did you know, for example, that Schisandra, a hardy climbing plant that grows in China, Korea, and Japan, helps maintain mental and physical balance during periods of stress?* Just like the root of Siberian ginseng, which also helps with irritability and being easily annoyed.*
5. Ensure a quiet sleeping environment
A good night's sleep is essential for relaxation and recovery. Create a sleep-friendly environment by making the following adjustments:
- Keep the temperature in your bedroom cool , between 16 and 18 degrees Celsius. This is the optimal temperature to help your body relax and sleep better.
- Avoid screens for at least an hour before bedtime. Blue light from phones, tablets, and TVs can disrupt the production of melatonin, the hormone that helps regulate your sleep-wake cycle.
- Create a soothing routine before going to bed. This could be reading a book, taking a warm bath, or simply sitting quietly and meditating. By following a calming ritual, your body and mind prepare for a deep, restorative sleep.
A quiet sleep environment ensures that your sleep quality improves, making you more relaxed and focused during the day.
6. Hydrate with herbal water
Adequate hydration is important for the proper functioning of your body, including relaxation. Add fresh herbs such as mint, basil, or slices of ginger to your water. These herbs have a calming effect and give your water a subtle flavor, making it easier to drink enough throughout the day. By staying well hydrated, you give your body the chance to function optimally and you can relax better.
Conclusion
Adjusting these simple yet effective things in your daily routine can make a big difference, both mentally and physically. Whether you choose calming foods, breathing exercises, or hydration with herbal water, every step brings you closer to more balance. It is important to regularly allow yourself these moments of relaxation. Only then can you continue to take good care of yourself and others.
