Generally speaking, every dad knows what to expect on Father’s Day. Socks, ties, coffee mugs, funny cards, and a homemade dinner are generally in store for dads on their special day. While gifts from the family are priceless and honor fatherhood, it’s important for fathers to take charge of their health. They play a large role in shaping their children’s future, so they should be around to see them grow up.

June is Men’s Health Month, making Father’s Day the perfect time to emphasize men’s health. Fathers devote a lot of attention to their children during their lifetime. Statistically, fathers, and men in general, tend to neglect their own health. Looking after personal health is just as important as monitoring the health of children. Several studies confirmed that fathers with poor physical and mental health have a negative impact on their children’s overall well being. 

For Father’s Day, we have five health tips for dads that will help them live happier, healthier lives. Stick around for more Father’s Days when you maintain overall health!

Schedule An Annual Physical

Statistically, men are 24% less likely than women to visit a doctor for yearly physicals. One of the best ways to stay on top of your health is by taking preventative measures. Several surveys concluded that men are 32% more likely than women to end up in a hospital for long-term diabetic complications. And men are 28% more likely than women to be hospitalized for congestive heart failure. Don’t let dad put off doctor visits!

Seek Help For Depression

This tip applies to men who grapple with depression or severe anxiety. It’s important to recognize the signs and symptoms of depression in order to seek help when necessary. For both men and women, depression is one of the leading causes of disease and injury worldwide. Signs and symptoms of depression include feelings of hopelessness, reduced energy levels, thoughts of suicide, and persistent sadness. Anyone who experiences these symptoms should seek help immediately. Many hotlines, support groups, and alternative treatments can benefit mental health. 

Find Ways To Manage Stress

Many health practitioners explain that stress is one of the primary risks of developing depression, heart disease, and chronic inflammation. Excess stress hormones in the body can negatively impact overall health. Fathers and mothers can hold a lot of stress, and certain things their children do only add to it. While there are many ways to naturally reduce stress, each person will have to find their own outlet that invites zen into their life. If you need help getting rid of stress, click here to read about ways to address your stress. 

Consider A Colonoscopy

This is not a fun topic to discuss with dads, but it is a necessary one if they are nearing 50 years old. In the United States, colon cancer happens to be the second leading cause of cancer-related deaths. The Standard American Diet increases waste accumulation in the colon and digestive tract, and this can lead to numerous intestinal disorders, as well as colon cancer. A colonoscopy is an excellent way to screen for colon cancer. Men who are 50 years old or older should consider a colonoscopy, especially if there is family history of colon cancer or inflammatory bowel disease. 

Focus On Cardiovascular Health

If you want dad to keep up with chasing you at the park, make sure he is in great cardiovascular shape. Improving and maintaining heart health requires constant work. From eating the right foods to regularly exercising, keeping the heart healthy is a full-time job. Health experts suggest to engage in 150 minutes of moderately intense cardiovascular exercise per week. Additionally, it’s ideal to eat a healthy diet that consists of whole grains, fruits, vegetables, nuts, seeds, and legumes. Try to limit the consumption of alcohol, meat, processed foods, saturated fats, refined starches, and dairy products. All of those foods negatively impact heart health. 

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Resources for improving mental health are abundant. From in-person therapy sessions to calming apps on your phone, there is no shortage of mental health tools, many of which are free. Mental health is more than just a buzzword, though. It is about the functionality of the brain and everything that impacts it. Many factors influence your mental health, such as genetics, family history, and life experiences. 

Although you may not have full control over the hand you’re dealt, you can influence many other aspects of your mental health. Your ability to improve your mental health can help you maintain a more even-keeled mental state. 

Why Is Mental Health So Important?

Whether it’s the way you handle stress, relate to others, or make choices, your mental health influences a lot. Caring for your mental health can help:

• Clarify your thinking
• Reduce anxiety
• Improve your mood
• Enhance self-esteem, confidence, and self-worth
• Deepen relationships

By nurturing your mental health, you can also help manage mental health conditions that are worsened by anxiety and stress. This nourishment also helps you perceive the world through a clearer lens and helps you handle things that life throws at you. Continue reading to learn about daily habits that can boost your mental health. 

Reduce Social Media Engagement

When you constantly consume information about other people’s lives, you compare your own experience to theirs, whether you know it or not. This can promote feelings of low self-worth and self-esteem, both of which fuel depression and anxiety. To spend less time on social media, try to keep your phone in a drawer or outside your bedroom while you’re in bed. Turn off social media notifications, so you are not prompted to check it every time you get a “bing.”

Move Your Body On Your Own Terms

There is no denying that regular exercise benefits mental health and brain function. Scientific studies have proven that exercise can elevate mood, relieve stress, and help manage symptoms of depression and anxiety. Not everybody exercises or moves their body in the same way, though. That’s why you have to move on your own terms, be it in a Zumba or Pilates class, boxing boot camp, walk around the neighborhood, or gardening in the backyard. There are many fun physical activities that you can do outside the gym. Take stretch breaks every hour during work or go on a family hike! You do not need a vigorous workout in the gym to support mental health. 

Get Restful Sleep

Sleep is the body’s natural way of rejuvenating itself. In fact, sleep is a nonnegotiable element of physical and mental health. According to an American Psychological Association (APA) report from 2023, sleep deprivation makes people more anxious and less happy. Sleep is vital, but the quality matters even more. Disrupted sleep can worsen mental health symptoms. To ensure that you get quality sleep, start with these habits:

• Make your bedroom quiet, clutter-free, and relaxing
• Try to keep the temperature in your bedroom between 60ºF and 65ºF
• Avoid caffeinated beverages after 3 p.m.
• Try to wake up and go to bed at the same time every day

Know When To Take It Easy

It’s very possible that on a difficult day, you may not have the energy to do anything. That can make you feel even worse about yourself, but sometimes you have to allow yourself a day to take it easy. Turn to compassion and find accessible strategies, for example: 

• Engage in breath work, even if only for a few minutes
• Take a bath or long shower
• Give yourself permission to rest
• Avoid snacking on processed foods, such as chips, cookies, and candy

Spend Time In The Sun

Not only is the sun a great source of vitamin D, but studies show that spending time in the sun can improve attitude and mood. You do not have to spend your entire day in the sun, so don’t worry about frying like an egg. Experts suggest five minutes of uninterrupted blue skies per day to benefit the mind and heart. You do not just have to stand in the sun; rather, you can take a short walk, exercise outside, eat lunch at a park, open a window near your desk, or take a phone call outside. 

Savor Nutrient-Dense Foods

There are certain foods that detract from mental health, but there are also foods that support it. Dietitians encourage people to focus on foods that contain mood-boosting nutrients, some of which are: 

• Whole grains
• Beans
• Bananas
• Berries
• Omega-3s

Drinking plenty of water throughout the day can also help you avoid dehydration, which actually denies your brain and body the nutrients necessary for optimal function. Alcohol, caffeine, refined carbs, and added sugars can actually worsen anxiety, so limit your consumption of those foods. 

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Eczema is a condition that causes the skin to become dry, itchy, or bumpy. When a flare up occurs, it is highly uncomfortable and can be extremely difficult to avoid itching the affected area(s). Symptoms start to flare up if you encounter an irritant or allergen, and you have to use one or more remedies to stop the itching. 

More often than not, itchiness is the most common symptom, although itchy patches of skin can begin to ooze or crack from excessive scratching. Itchiness is the result of an overactive immune response, causing irritation or inflammation in the skin. The urge to scratch that itch can interfere with social life, general concentration, and your ability to sleep. To help stop scratching when you have eczema, give the following strategies a try. Some (or all) may not work for you, so keep experimenting until you find what works.

Stress Management

Stress is a common trigger for eczema and can worsen the severity of a flare up. Chronic stress, which stems from financial insecurity or major life events, can have a major impact on eczema. For this reason, dermatologists encourage eczema patients to develop stress management methods, such as: 

• Meditation: There is more than one way to meditate, people! You can experiment with solo meditation, guided meditation, or even walking meditation. Yoga and Tai Chi are also excellent forms of moderate exercise that promote stress reduction. 
• Limit social media time: According to mental health experts, spending too much time on social media can cause stress. Additionally, consuming too much news can cause high stress, so put away your socials and news sources to help curb stress. 
• Sleep: The average adult requires about seven to eight hours of sleep per night. Failure to get enough sleep can ignite symptoms. Make sure to go to bed at the same time every day and keep the bedroom at a cool temperature. 

Moisturizers

If your skin is dry, then you will likely feel itchy in problem areas. With eczema, dryness occurs because of issues with the skin barrier, which is the outer layer that retains moisture. To combat dryness, apply moisturizers to help preserve the barrier and its function. Dermatologists recommend applying a moisturizer at least twice daily, especially after bathing. There are oil-rich eczema creams and ointments, which are thicker than lotions and slightly more effective. Moisturizing daily can help reduce the number of eczema flare ups, according to research. 

Phototherapy

Phototherapy, or light therapy, is a possible treatment for atopic dermatitis, the most common form of eczema. This therapy involves the use of ultraviolet B (UVB) rays, which researchers believe act on nerve endings that cause itchiness. One study found that 93% of people using UVB as eczema treatment reported relief after a couple weeks. 

EMDR Therapy

Eye movement desensitization and reprocessing (EMDR) therapy is a type of psychological therapy commonly used to treat depression and post-traumatic stress disorder (PTSD). Some early research suggests that EMDR may relieve the itchiness associated with atopic dermatitis. It may also help reduce daytime scratching and increase self-control, which ultimately improves overall quality of life. During an EMDR session, you will visualize the discomfort and itch while a therapist stimulates your eyes to move. Alternatively, the therapist may expose one or both ears to certain sounds that help you adapt to the discomfort of an eczema-related itch.

Cold Compress

By applying a cold compress to the affected area, you may help relieve itchiness and inflammation. This is a remedy that can be applied whether you have eczema or not. To make a cold compress, soak a towel or washcloth in cold water. Make sure to wring it out before applying to the itchy areas. Once you do this, make sure to apply a moisturizer for ultimate relief. Avoid applying an ice pack directly to the skin, as this can increase burning or itching. 

Habit Reversal Techniques

This is a type of cognitive behavioral therapy that involves changing your behavior and relationship to your eczema itch. This is something that you practice with a therapist or counselor. During your sessions, you’ll focus on disrupting the “itch-scratch” cycle and learn techniques to distract yourself from that itch, all while promoting mindfulness.

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Winter is almost a distant memory that fades more and more with the arrival of warmer temperatures and blooming flowers. The fresher air makes you want to open the windows and invite the beautiful scents and warmth into the home. Even though it may look fresh and less gloomy outside, the inside of your home may be in shambles. Invite the opportunity and seasonal change into your life with a cleaner home. In fact, this is a long-standing tradition in many cultures. 

Why Do People Deep Clean In Spring?

Spring cleaning stems from several cultures, including Iranian, Chinese, and Jewish. The arrival of the spring equinox on the solar-based calendar is a classic indicator of spring. For Iranians, the spring equinox marks the new year, which consists of festivals and celebrations that symbolize a time of renewal. This theme of “renewal” is common in many cultures, in regards to the new year. It’s a chance to reinvigorate life and start anew. In the two weeks leading up to the new year, Iranians practice “shaking the house.” This involves buying new clothes, getting rid of old clothes, cleaning everything in sight, and ensuring everything in the house is clean for the new year.

In similar fashion, the Chinese clean their homes in anticipation of the new year’s arrival. The belief is that cleaning the house gets rid of any possible bad luck, inviting positive energy into the house when the new year comes. In Jewish culture, Passover commemorates the exodus of the Jews from Egypt. Jewish slaves ate unleavened bread, which they adopted as a reminder of overcoming such hard times. In traditional Jewish culture, keeping leavened bread in the house during Passover is an insult to God. It has become tradition to scour the home for any possible crumbs, cleaning it meticulously before Passover, which comes right after spring. 

While your motivation to clean may not be cultural, there are serious health benefits to deep cleaning the home. Continue reading to learn how spring cleaning can improve your health. 

Reduces The Presence Of Allergens

When you clean the home, your indoor air quality is likely to improve. Clutter, mess, and neglecting to regularly clean results in an accumulation of dust. There are chemicals in dust that trigger allergic reactions, so cleaning the home can reduce the presence of harmful allergens. The home is insulated without opening the windows all winter, so the cleaning and fresh spring air can improve breathing and overall respiratory health.

Encourages A Healthy Lifestyle

When you inhabit a messy space, there’s a higher percentage of being unhealthier. Statistically, people who clean up their houses tend to clean up other areas of their lives. This can lead to better sleep, healthier eating habits, and improved sleep. There’s a link between decluttering, organizing, and cleaning the home and prioritizing your health and overall well-being. You may be surprised how much a good cleaning session inspires you. 

Reduces Stress

Some people will argue that a messy house inspires the chaotic freedom that inspires their creative thoughts. There’s not time for that nonsense. The act of cleaning and inviting organization into your life helps to relieve stress. A messy house can cause stress because you can easily misplace things or purchase things that you already have, but are hiding in the mess. Clutter in the home can also lead to higher anxiety, and cleaning it all up brings about a calmer feeling. 

Less Mess = Less Fatigue

You may not know it until your home is organized and clean, but clutter wears you down. It’s exhausting to have anything and everything occupy your space, be it your workspace or living space. All of the disorganization gathers dust and grime. Take the time to shed the non-essential items in your life. You don’t have to purge your house, but a solid spring cleaning can lift an incredible weight off your shoulders and help you feel lighter, emotionally speaking. Less brings about more happiness, more energy, and more positivity in your life. 

Increases Productivity

The warmer weather often excites people and inspires them to get more done in each day. Shorter days tend to have the opposite effect on people, hence why there is more clutter and dirt in the home during winter. You may notice that you feel the urge to clean as spring gets closer and closer. Now, we don’t advise cleaning the house in a single day because that is exhausting. Take at least one to two weeks to spring clean the entire house, tackling a room or problem area every day. 

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It is very easy to put off tasks, especially if you don’t want to do them. You know you should get them out of the way, but the desire to do the opposite of that takes over. Perhaps this stems from your younger years, when you would put off school assignments to hang with friends or play video games. It’s possible that you still hang with friends and play video games to avoid certain tasks!

By definition, procrastination is choosing to delay something you need to do, even though waiting to do it negatively affects you in the long run. Mental health experts note that disengaging from the task boosts your morale immediately. You can think of procrastination like a Band-Aid because it is a temporary solution to a bigger problem. It removes any stress, fear, or anxiety, but just know that it is an emotional quick-fix that does not help you achieve your goals. 

If you want to reduce procrastination, you have to dial up helpful feelings and silence the challenging ones. Not only will this help increase your productivity, but it may also help improve self-esteem and feelings of accomplishment. 

Be Mindful Of Warning Signs

Becoming more mindfully aware can help you identify your procrastination tendencies or habits. For example, if you are doom-scrolling or impulse shopping instead of cleaning your kitchen, take note of what you are doing. Do you feel guilty for not focusing on your task? If yes, then you are procrastinating. Once you have the ability to recognize and name what is happening, you can respond and act without judgment. Researchers note that mindfulness tactics, such as acting with awareness and non-judgmentally, can help reduce anxiety and procrastination. 

Address It Head On

More often than not, stress and anxiety are to blame if you have difficulty starting a task. Stress can make it very difficult to prioritize and organize. That is why you may find it hard to make a decision on how to begin an email to a coworker or client some days. Your brain is jammed and it seems that there is no way out. According to one study that examined academic procrastination, students who struggled with regulating emotions were more likely to procrastinate, which only worsened their emotional state. If you can find ways to reduce stress, you will notice that your desire to procrastinate decreases and you experience emotional relief as a result.

Set Yourself Up For Success

It is difficult to do this if you procrastinate, since procrastination sets you up for a mild degree of failure. Just be sure that you avoid negative self-talk from the get go. If you approach a task and say things like, “This is the worst,” or, “I hate this,” then you will only increase stress. Be careful how you talk to yourself if you want to have a positive outcome. Instead, tell yourself that you are interested in the task at hand and that you have what it takes to get it done. If you approach your tasks in this way, you will be less likely to procrastinate, according to psychologists. 

Get Clarity

Did you know that ambiguity is the downfall of productivity? If you cannot break something down into smaller, more manageable tasks, consider getting more clarity on what steps you have to take to complete the project. One study found that those who did not know what to do were more likely to put off tasks. Mental health experts note that it is always beneficial to get clarity if you feel uncertain about something. Ask questions and do research, which can help you a great deal in a professional environment. If you and your colleagues understand what to do, you will reduce workplace procrastination. 

Find The Bigger Meaning

Putting off going to the gym? You’re less likely to do that if you believe that being more active will help benefit you later in life. Want to be able to play with your future grandkids? Want to stand from a seated position without assistance? Answering these questions can help you see beyond the immediate and connect you to the big picture. Find your purpose and direction in order to form a larger sense of meaning. One study looked at revenge sleep procrastination, which is when people put off going to sleep in order to enjoy extra downtime. They know that they won’t get enough sleep for the next day, but they stay up anyway. After four sessions of motivational interviewing, which is a form of short-term therapy to link behaviors and values, bedtime procrastination reduced significantly.

Don’t Forget About Self-Compassion

By definition, self-compassion is the act of shifting your thinking about yourself negatively to a way that is more balanced. Remind yourself that you are just human, which means that you, like everyone else, make mistakes and you are somewhat flawed. There is absolutely nothing wrong with that! Acknowledging this can help you manage your emotions in a healthier way, which can help you deal with your responsibilities, instead of avoiding them. Just remember that you should not be hard on yourself because that will only increase your desire to procrastinate.

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For millions of Americans, Thanksgiving Day is a whirlwind of a day. It involves a lot of cooking time, a marathon of eating, and time spent with loved ones. Maybe you turn on the Macy’s parade or watch some football games before you pile on the calories. However you celebrate this holiday, one thing is for certain: about 70% of the American population feels stressed about the holiday’s arrival. 

Thanksgiving can induce stress for a variety of reasons. If you are in charge of cooking the meal, you have a lot of prep work today for the arrival of your guests. That can be quite stressful, but it’s also possible to feel anxiety or strong emotions about going to Thanksgiving dinner at a relative’s house. Maybe you had to take two flights and an Uber in peak holiday travel to make it. Perhaps you just have anxiety about aunts and uncles asking about your employment. Whatever the case, there are many things that can induce stress over this feast of a holiday. Fortunately, there are also strategies that can help you manage stress, and we detail them below.

Consume To Enjoy And Don’t Eat Your Feelings

The Thanksgiving spread is full of calorically dense, rich entrees, sides, and desserts. We are not here to dissuade a generally healthy person from an extra spoonful of gravy or an additional slice of pie. Are you enjoying an extra serving just to do so, or is a fully loaded second plate your way of coping with feelings of stress or anxiety? Overeating and over-drinking are unhealthy coping mechanisms that are all too common around the holidays. Consume festive food with people out of merriment, not to bury negative feelings. 

Set Boundaries

If you want to avoid stress and anxiety around Thanksgiving, or any holiday celebration with family, make sure to set boundaries regarding certain discussion topics. For whatever reason, there is always one family member that likes to stir the pot. Perhaps they bring up who they voted for or what their foreign policy opinions are. There will likely be a lot of election anxiety, as a result of the aftermath, and opinions are stronger than ever. Set a boundary by sending a loving email requesting that everyone leave their political opinions at the door for Thanksgiving. Request that you do not want to talk about any religious, socioeconomic, or other issues that are touchy subjects. Keep the conversation light-hearted and loving to keep stress levels down.

Embrace Gratitude

There is great power in gratitude. Being thankful for things that are good in life, even the smallest things, can lead to mental health improvements. According to one analysis of 70 studies, there is an association between higher levels of gratitude and lower levels of depression. The same report found that reaffirming gratitude for 15 minutes per day, five times per week, can enhance mental awareness. A separate meta-analysis of 64 randomized trials found that participants who underwent gratitude interventions experienced fewer symptoms of anxiety and depression. Try your best to express gratitude on a day that represents being thankful. If you do not wish to speak your feelings of gratitude out loud with family, consider writing in a gratitude journal and reflect on it around Christmas or the New Year. 

Be Mindful Of Your Triggers

There are certain people and situations that just seem to push your buttons like no other. This is especially true during the holiday season. As you enter Thanksgiving, be mindful of this and recognize your potential triggers before you encounter them. That way, you can practice coping skills and prepare how you will react to those triggers. You can reframe your thoughts, employ progressive muscle relaxation, or use breathing techniques to help reduce anxiety and stress. A few common triggers are:

• Excessive crowds in shopping centers and grocery stores
• Travel issues, including flight delays and accommodation struggles
• Issues that come about when you host Thanksgiving
• Interactions and disagreements with certain family members

Exercise

Fatigue and laziness often accompany Thanksgiving stress and anxiety. Stave off your lethargy by incorporating or increasing exercise into the days leading up to the big feast. You are not trying to burn extra calories so that you can eat more; rather, the goal of exercising is to promote mental wellness. Exercise helps to trigger a brain-body response through the healthy release of dopamine. When you exercise outdoors, that dopamine release is combined with an increase in serotonin, a feel-good neurotransmitter that may help reduce anxiety and stress.

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For whatever reason, being on vacation means abandoning all of your knowledge about health. That may not be true for everyone, but it is for a lot of people. Many people think of vacation like a free pass on their diet, a chance to enjoy dessert for breakfast or cheeseburgers and such at will. Perhaps you kick back by the pool and enjoy a variety of cocktails before building sandcastles at the nearby beach. 

Depending on where you travel, staying healthy on vacation can prove to be a challenge. Sometimes, you may have the intention to maintain your healthy diet, but your destination doesn’t offer the right foods that cater to your eating habits. Plus, finding a healthy place to eat may be the last thing on your mind after touring a museum, doing a hike, or walking for hours through the city streets. 

At the end of the day, though, enjoying real food, not fried food or burgers, fuels the body and provides it with the necessary nutrients it needs to function optimally. Naturally, you should indulge while traveling, especially if the place you visit is known for certain specialities. Be a wide-eyed tourist if you see a flaky croissant in Paris, France, or a big plate of drunken noodles in Bangkok, Thailand. You will find your stride, but do your best to consume a balanced diet during your travels. Hopefully, the following tips will help you stay healthy on vacation.

Pretend That You Are Eating At Home

Vacation is not a time to disregard your normal eating habits and budget constraints. It’s very easy to overspend on vacation, especially if you are traveling in a place where the U.S. dollar is not as strong as the local currency. When booking a trip, it can be beneficial to try and find a place to stay that has a kitchen or kitchenette. By shopping at local grocery stores and pre-making food, you can save a little money and eat foods that comply with your diet. You should eat out and try different restaurants, but preparing some meals, especially breakfast, can help start your days off right.

Plan Ahead

If you have a little kitchen at your AirBnb or vacation rental, consider loading up on some healthy snacks. That is a pro traveler’s tip because packing some local fruit, in addition to bars you bring from home, can save you from eating unhealthy snacks between meals. If you like to use meal planning with apps and such, you can use them to plan meals around regional food at your destination. That works whether you are traveling regionally or internationally. If you drive to your destination, though, you have a better chance of planning your meals. You can bring exactly what you need in order to prepare meals during your vacation!

Make Sure Your Snacks Are Health

Speaking of planning ahead, make sure you are covered in the snack department. Whether you have a six-hour car ride or a 10-hour flight, having a variety of healthy, non-perishable snacks can make the difference in your traveling experience. Not only that, but packing snacks can save you money! You don’t have to stop at convenience stores or gas stations to pick up chips or processed cereals and pastries. Having healthy snacks can also reduce your likelihood of feeling terrible while traveling. Great snacks to bring include:

• Trail mix (without candy or chocolate pieces)
• Bananas
• Apples
• Packets of almond butter, peanut butter, or cashew butter (to go with your apples)
• Reusable, insulated water bottles to hold smoothies, iced herbal teas, and water
• Homemade energy bites (or healthy protein bars)

Pack The Remedies

Staying healthy while on vacation is just about keeping your diet in check. Bug bites, sunburns, earaches, and more can happen just as much or more on vacation as they do at home. If you have specific remedies for these things, make sure to pack them! It can be beneficial to have the following while traveling:

• Healing salve (for rashes, stings, and bug bites)
• Hand sanitizer (helpful in many situations)
• Natural bug spray
• Lots of vitamin C (in addition to low-sugar electrolyte powders)
• Sunburn remedies
• Ear infection remedies
• Natural sunscreen

Keep Stress Levels Down

The last piece of the puzzle is to keep your mental health in check while traveling. It is easy to experience a burnout and spiral out of control, but doing small things can bring you back to center. Sure, the right foods and natural remedies can keep you healthy, but too much stress can derail your health. Take note of how your body feels on vacation and consider experimenting with a few simple stress-relieving techniques. You can engage in different breathing exercises, practice guided meditation, or do a couple sun salutations and other yoga poses. Even some morning and evening stretching can bring stress levels down, in addition to preparing you for walking or other vacation activities.

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Breathing is something that you do without thinking about it, making it an automatic bodily function. If you are in tune with your body, you know that your breathing rate elevates in times of stress. This is a natural part of the body’s fight-or-flight response, just as slower breathing occurs during the rest-and-digest state. 

The good news is that you have the power to change your own breathing pattern. According to scientific studies, controlling your breath can help you manage stress and stress-related health conditions. Yoga, tai chi, and certain forms of meditation use breath control to promote relaxation and mind-body awareness. Deliberately changing your breathing pattern can help you prevent hyperventilation. 

A stressed person will usually breathe in an anxious way, e.g. shallow breaths that do not engage the diaphragm. That style of breathing disrupts the natural balance of gases in the body. Shallow breathing can prolong anxiety, whereas controlled breathing can help reduce stress hormones, lower blood pressure, and balance oxygen and carbon dioxide levels in the blood. Continue reading to learn about breathing exercises that can help reduce stress.

Diaphragmatic Breathing

Also known as belly breathing, diaphragmatic breathing can help you use the diaphragm properly. In addition to helping you manage stress, it may help you ease constipation, reduce blood pressure, and relieve headaches. Practice diaphragmatic breathing for five to 10 minutes, three to four times per day for best results. 

Lie flat on your back with your knees slightly bent. Rest your head on a pillow and consider placing a pillow or bolster under your knees for support. Place one hand on your upper chest and one just b below your rib cage so you can feel the diaphragm move. Inhale through your nose and feel your stomach press into your hand. Keep the other hand on your upper chest still and hold for a second. Exhale through pursed lips, tightening your abdominal muscles to expel all of the air. 

Lion’s Breath

This is an energizing breathing practice that is quite common in yoga sessions. In addition to reducing stress, it may help relieve tension in the jaw and facial muscles. To do this breathing technique, sit up straight in a cross-legged position. Press your palms against your knees and spread your fingers apart. Inhale deeply through your nose and open your eyes wide. Simultaneously, open your mouth as wide as you can and stick out your tongue, bringing the tip toward your chin. Exhale with a longe “haaa” sound and direct your gaze toward the front of your nose. Do this breath about two to three times. 

Equal Breathing

Equal breathing is the practice of focusing on matching the length of your inhale to the length of your exhale. Bye making your breath smooth and qual, you can bring about balance. According to research, older adults with high blood pressure who practiced this technique increased oxygen supply to the brain and lungs. Make sure to find a breath length that isn’t too difficult, for example, somewhere between three to five seconds. 

Sit down in a comfortable position and find your center. Breathe in through your nose, counting the duration of your inhale. Exhale for the same amount of seconds as your inhale. If you want, you can add a slight pause between your inhale and exhale if you feel comfortable. Continue practicing this technique for at least five minutes. 

Deep Breathing

Deep breathing works relieve shortness of breath because it helps prevent air from getting trapped in your lungs. It also helps you breathe in fresher air and may contribute to feelings of deeper relaxation. While sitting or standing, draw your elbows back to allow your chest to expand. Take a deep breath in through your nose and retain this breath for five seconds. Slowly release the breath through your nose. Continue with this breathing pattern until you feel more centered and relaxed.

Pursed Lip Breathing

This is a simple breathing exercise that can help you slow down your breathing because it requires you to apply effort with each breath. You can engage in pursed lip breathing at any time, but it may be most useful during activities such as bending, lifting, or climbing stairs. Ideally, practice this breathing exercise four to five times per day when you begin to correctly learn how to do it.

Sit down on the edge of a chair and keep your back straight. Relax your neck and shoulders and keep your gaze forward. Keep your mouth closed as you inhale slowly through your nose for two seconds. Purse your lips and exhale slowly, blowing air through your pursed lips for four seconds. Continue alternating until you complete about 10 cycles. 

Resonant Breathing 

Resonant, or coherent, breathing involves breathing at a rate of five full breaths per minutes. How do you achieve this rate? You inhale and exhale for a count of five, respectively. By breathing this way, you can maximize your heart rate variability (HRV), promote stress reduction, and reduce symptoms of depression. To do this, sit down in a comfortable position. Inhale for a count of five and then exhale for a count of five. Continue this breathing pattern for a few minutes. 

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It is impossible to avoid all stressors as you go through life, but it is possible to minimize them. Stress, at times, can heighten your senses and better equip you for the situation at hand. Chronic stress, however, can negatively impact your mental and physical health in several ways, such as increasing your risk of anxiety, depression, and even heart disease. 

Believe it or not, the foods you eat have a powerful influence on your mental health. According to many studies, prioritizing foods with certain nutrients can help improve your mood and may even reduce stress, anxiety, and symptoms of depression. If you regularly battle with feelings of stress and need help regulating levels, focus on the following nutritious and stress-reducing foods. 

Berries

Rich in antioxidants and anti-inflammatory compounds, berries should be a mainstay in everyone’s diet. They contain essential vitamins and minerals, some of which are involved with mood regulation, stress response, and cognitive function. One study from 2022 monitored the mental health of participants in relation to their fruit intake. Compared to those with the lowest fruit intake, the participants with the highest fruit intake had 16%, 25%, and 27% lower odds for lack of joy, worries, and tension, respectively. Diets rich in berries have also been linked to higher levels of optimism. 

Leafy Greens

Leafy greens and cruciferous vegetables are loaded with stress-reducing plant compounds, including carotenoids, magnesium, and vitamin C. Great examples of these vegetables include Swiss chard, spinach, kale, broccoli, cauliflower, cabbage, arugula, romaine lettuce, and Brussels sprouts. Many dark, leafy greens contain magnesium, which plays an integral role in the body’s stress response. Insufficient amounts of magnesium in the body can impact your ability to deal with stress. Stress can actually increase magnesium loss via urine, which increases the risk of magnesium deficiency. Eating more magnesium-rich foods, such as leafy greens and cruciferous vegetables, can increase magnesium levels and may help reduce stress. 

Avocados

Speaking of magnesium, avocados are also great sources. They also contain a lot of fiber, which works to decrease inflammation in the body, which may help lower stress levels. According to research, people under high stress have exhibited higher levels of inflammatory markers. Eating more fiber-rich foods may help reduce inflammation in the body, which may alleviate stress. A 2021 study of over 3,000 people found that eating more fiber reduced the risk of psychological distress and anxiety. A seven-ounce avocado contains 13.5 grams of fiber, which fulfills 48% of the recommended daily intake (RDI).

Matcha

Matcha lattes have surged to popularity within recent years, but let’s just leave the milk out of the equation for a moment. This powdered green tea contains a lot of mood-boosting and stress-regulating properties. Researchers note that the L-theanine in matcha has anti-anxiety and stress-reducing effects. L-theanine is an amino acid that acts on the central nervous system, influencing receptors in the brain to help reduce stress and anxiety symptoms. For example, L-theanine works to reduce the release of the excitatory neurotransmitter glutamate, which increases the release of GABA. A 2019 study found that participants who consumed cookies containing 4.5 grams of matcha per day for 15 days had significant reductions in the activity of certain stress markers. 

Apples, Pears, And Citrus Fruits

Not every fruit helps to regulate stress levels, but a 2022 study found that increasing intake of bananas, oranges and other citrus fruits, apples, and pears contributed to lower stress levels. In fact, each of those fruits lowered the risk of having high perceived stress. Researchers suggest that the high concentration of minerals, vitamins, and phytochemicals found in those fruits contribute to the stress-reducing properties. More research is necessary on this matter.

Hemp Seeds

Similar to avocados and leafy greens, hemp seeds are rich in magnesium, with a three-tablespoon serving covering 50% of the RDI of magnesium. Hemp seeds also provide omega-3 fatty acids and zinc, another nutrient involved in stress response. Low zinc levels can affect your mood and have been linked to anxiety symptoms. Zinc may reduce anxiety and stress by acting on GABA and glutamate, among other neurotransmitters. Low levels of GABA and glutamate may result from low zinc levels, all of which worsen anxiety. A 2023 review of nine studies found that people with anxiety exhibited lower levels of zinc in their blood compared to people without anxiety.

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As you enter your 40s, the body starts to lose muscle tissue gradually, also known as sarcopenia. Since muscle burns more calories than fat does, losing muscle mass means that your metabolism slows down. That’s not the only hurdle that you face, though. For those who are assigned female at birth, the transition through menopause (perimenopause) is the second hurdle in the way of your weight loss efforts. 

Losing weight in your 40s just isn’t as easy as it was when you were in your 20s and 30s. Plus, it is more common for people to gain fat in this stage of life, especially around the midsection. Additionally, blood sugar levels may increase, which doesn’t make weight loss any easier. So how do you lose weight, or even maintain weight, during your 40s? Hopefully, the following tips aid your weight loss efforts. 

Prioritize Protein

If you want to lose weight, dietitians encourage higher protein consumption because it is more filling than carbohydrates. Eating protein may help you eat less later in the day, whereas carb-centric foods can cause late night cravings. A 2015 study found that menopausal women who ate higher amounts of protein weighed less and had less body fat than people who ate less protein. Higher protein eaters ate 0.8 grams of protein per kilogram of body weight per day. That equates to 55 grams of protein for a person who weighs 150 pounds. Great sources of protein to include in your diet are Greek yogurt, peanut butter, almond butter, organic eggs, kidney beans, black beans, cannellini beans, and wild caught fish. 

Keep Stress Levels Down

Easier said than done, right? As you know, there are new demands sandwiched between adulting, raising kids, and everything else that comes with life in your 40s. Keeping stress levels in check can aid your weight loss efforts. When you are stressed, your cortisol levels are much higher, and they elevate blood sugar and encourage weight gain, especially in the midsection. When you keep your stress in check, you may find that cravings disappear and you have an easier time eating healthier foods. Before you manage stress, identify what your stressors are, so that you know what is in your control. You can control your thoughts and beliefs, not the weather or economic uncertainty. Meditation, exercise, massage, deep breathing, Tai Chi, and yoga are all great stress-relieving practices. 

Establish Your Caloric Needs

There is a difference between eating the average caloric intake and eating the calories your body actually needs. More often than not, people eat more calories than their bodies require. Caloric needs change as you age, so you usually need fewer calories than you did in your 20s and 30s to fill you up. Your caloric needs will vary depending upon your age and your activity level. For example, a 40-year-old sedentary person requires fewer calories than the same person who is moderately active. That same moderately active person needs fewer calories than a highly active person. Moderately active means you walk between one-and-a-half and three miles daily, with active being anything more than that. If you want to lose weight, subtract about 500-750 calories from your weight-maintenance number, but don’t fall below 1,500 calories per day. 

Consider Changing Up Your Exercise Routine

If you regularly work out and don’t see that the number on the scale reflects your efforts, you may need to change up your routine. It’s possible that both your muscle mass and bone density decrease. Another factor is a shift in hormones, which leads to abdominal weight gain. The type of activity you do can influence your results. Strength training can help you maintain muscle and offset bone density loss. If you want to target belly fat, high-intensity interval training is usually your best bet. Just don’t choose weight-bearing exercises that put too much stress on the body. You want to complement your stress-relieving efforts with yoga, for example. If you know how to manage your stress, consider adding more high-intensity workouts per week. 

Eat Fewer Carbs

This is something that nobody wants to hear because carbs are just that good. Lowering your carb intake may help prevent weight gain and make weight loss easier, though. Carbs can throw off your hormones, and you want your sex hormones and insulin in check if you want to lose weight. Sex hormones work with insulin to regulate blood sugar levels. If these hormones are out of whack, you have a higher risk of insulin resistance. Cut back on carbs, especially if you are perimenopausal, to encourage weight loss. If you are going to eat carbs, focus on complex carbs in foods like fruits, vegetables, legumes, and whole grains.

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