Physiotherapy, as a global approach to a person’s well-being through prevention and homeostasis of major body systems, provides valuable advice for the development of global well-being. On World Wellness Day, it is imperative that you remember the importance of taking care of yourself on all levels: physical, mental, and emotional. Taking care of yourself is important!
According to a survey titled “People at Work 2022: The Worforce View” by ADP, the leading and leading global HR solutions company, reveals that approximately Two-thirds of French employees (64%) reported feeling stressed at work at least once a week.
the 5 tips In naturopathy to feel good about your body and reconnect to better manage the stresses of daily life:
- Energy improvement
Nutrition plays a major role in well-being. It is recommended to choose a feed local Perfectly packed with natural, unprocessed, seasonal, local and organically grown foods. Priority should be given to fresh vegetables and fruits, legumes (lentils, chickpeas, beans, white or red beans, etc.), nuts (walnuts, almonds, hazelnuts, etc.), whole grains, wild fish (preferably small fish at the beginning of the food chain: sardines and mackerel herring, anchovies, etc.), poultry and meat already raised outdoors and fed naturally with farm produce and dairy products for occasional use.
Choosing low or unprocessed foods makes it possible to limit the consumption of added sugars and increase the consumption of monounsaturated fats, such as omega-9 in olive oil, and polyunsaturated fats such as omega-3 oily fish, nuts, flax, walnuts and camelina vegetable oils.
To complete this nutritional improvement, a Chew well During meals, in addition to taking a large and sufficient amount of water by drinking plain water throughout the day. Depending on their shape and the amount of vegetables and fruits, foods that are very rich in water on a daily basis, 1 liter to 1.5 liters of water per day is necessary (more if the weather is hot and exercise), preferably between meals.
- Do regular physical activity
Physical exercise is essential to maintaining well-being physical And Psychological over time. The foundation is based on choosing an activity that is satisfying, whether it is walking, gentle gymnastics, swimming or dancing. And so gradually and systematically, in the end it will be possible to achieve at least one goal 30 minutes a day. This will help boost your immune system, reduce stress, improve sleep, and maintain a healthy weight.
- stress management
Chronic stress can have multiple negative effects on daily life and health. Incorporating moments of rest and relaxation into your daily routine will help you be less receptive to stress. These downtimes, even for a minute or two, placed regularly throughout the day will allow the body and mind to reboot better afterwards with a lower level of stress and stress. It is not a waste of time, on the contrary, it is a good way to gain efficiency.
there contemplationthere Deep breathing (the belly or “heart-holding” type), grounding techniques, and visualization are all effective tools for calming the mind and promoting relaxation. Moments of pleasure, rest and free time to recharge the batteries in the evenings and weekends are times that should not be neglected.
An example of a deep abdominal breathing exercise to promote relaxation, especially during times of stress or anxiety, with 3 sets of 10 breaths 4-2-6: With one hand on the abdomen, inhale 4 seconds with the belly flattened, then 2 seconds of stopping, the lungs full, then 6 seconds of exhalation with the belly that empties and comes back up.
there natural therapy It can also suggest the use of nutritional supplements, such as adaptogenic botanicals and bach flowers, to better support personal balance in situations that are sources of stress.
- Better sleep quality
Sleep is critical to overall health. On average, you should get enough sleep 7 to 8 hours At night. If necessary, it is possible to practice in addition to a short 20-minute nap during the day.
A bedtime routine of going to bed and getting up at set times is very helpful. To do this, it is possible to create an environment conducive to sleep by keeping your bedroom dark, quiet, and cool. Screens should be avoided before bed, as they can disturb sleep onset and sleep quality blue light that they issue. Blue light reduces secretions of melatonin, the sleep hormone.
In the evenings, quiet activities, dim lights and moments of soothing relaxation can be incorporated, with the ex 4-2-6 breathing for example.
Naturopathy offers the use of manual techniques, such as reflexology techniques or wellness massage, or specific nutritional supplements to promote relaxation and more rejuvenating sleep.
- Maintaining the development of social relations:
Social and emotional relationships are essential to emotional well-being. So be surrounded. Having positive and encouraging people makes you feel better in general. Friendships and family ties are part of it. As for toxic relationships, they can affect emotional balance and disrupt lifestyle balance.
This advice is general and it is important to consider your personal situation and individual needs.
Forum Written by: Jérôme Poireaud, Naturopath and Instructor at L’Arbre Rouge Professional School of Natural Medicine