Welcome to another weekend short of The ZecoHealth Show
This is weight management expert, Narado Powell Powell.
In this weekend’s short, I will give you some tips to improve stress levels.
We know that stress raises cortisol, causes hormonal imbalances, weight gain, etc
So, today, I am going to break down some tips to reduce stress which can change your life!
Before I want to remind everyone of The Zeco Recommendation Page, where I have products that I have recommended for health, fitness & fatloss
The link is in the shownotes & the description of the podcast
Before making any dietary changes, please consult a medical professional.
Now, list out some habits that can transform your life:
- It begins with getting quality sleep
Yes, you know I was going to say that.
During sleep is when our bodies repair themselves
This includes lowering inflammation, oxidative stress, rebalancing our hormones,.etc
Friends & family have told me ” I will sleep when I die”
Yes, it is great to be productive, I wake up at 5:30 during the week & around 7 on weekends
That is one reason why I get so much done.
However, I have fantastic sleep hygiene, where I wake up feeling amazing.
Listen to my short from few weeks ago, on Habits To Improve Sleep Quality
These are habits that I & other health experts follow
The next big thing is:
- Morning Routine
Our cortisol is higher is in the mornings
It is called The Cortisol Awakening Response
This kick wakes us up & starts to level off
However, if we do not have a solid morning routine then that level can continue throughout the day
Most Americans are exposed to at least 5 stressors within the first hour of wakening
This is why our cortisol stays high and causes more stress throughout the day
So here are the morning tips:
- Start every morning with 10 to 15 minute meditation.
- Combine meditation with breathwork. Breathe in for 3 seconds, hold for 5 & breathe out for 6 during the session.
- Do not open your mouth during the session, nose breathe in & out
- Get 20 to 30 minutes of sun before 10:00, preferably redlight from the rising sun.
These habits can really transform your life.
The start to your morning, combined with proper sleep hygiene work like gangbusters!
An extra tip, whenever you feel stressed or just when you think about it, practice the breathing technique for at least 10 breathes.
Slowing down your breathing lowers cortisol, especially when you combine it with nose breathing.
This allows your body to have more CO2
Some experts also recommend to nose breathe because it increases nitric oxide which plays a vital role in managing blood pressure
There is a fantastic book on breathing written by James Nestor called Breath.
I recommend this to everyone.
You will realize proper habits for breathing that can improve your health & fitness
Enjoy the weekend & enjoy the ride!
