Simple Ways to Reset your Mind & Boost your Happiness
Love is in the air — self-love that is! Practicing self-love isn’t another task on your to-do list, because here’s the thing, you only need a few spare minutes, and the benefits are so worth it.
Our estrogen and progesterone levels fall out of sync as hormones begin to fluctuate, and our emotions and ability to focus can become out of balance too. All of this contributes to our feelings of stress, which makes it that much more important to carve out time for yourself and your needs.
Read on to discover how squeezing these little self-care moments throughout your day may actually lead to less stress, more patience, and a clearer focus below…
6 research-backed solutions for a better wellbeing
Research has found some incredible ways that simple practices and healthy habits can trickle into other areas of our life for lasting benefits that help us age well. Here are a few science-backed ways to help shift your mindset into a more positive headspace this week, and going forward.
Start your day:
Start your day off with a protein-rich, balanced meal
A big breakfast isn’t for everyone, but if you often feel lethargic or lightheaded in the morning or afternoon, it’s helpful to check what you’re eating. Essentially, estrogen is the sex hormone that keeps you feeling full, and fluctuating hormone levels can impact your appetite, mood, and stress.
Protein provides lasting crash-free energy to help combat chronic fatigue and stabilize blood sugar levels throughout the day. That’s not all — research shows proteins can also help boost neurotransmitters in the brain, including dopamine and norepinephrine, which help regulate our mood, concentration, and motivation! Pair proteins with complex carbs and a tall glass of water to really give yourself a boost to get through morning drowsiness.
Learn more from our in-house nutritionist about why a high-protein diet is great for perimenopause and treat yourself to a blood sugar balancing Cherry & Brazil Nut Smoothie (it’s absolutely delicious).
Name something you’re grateful for
Before getting started on the to-do list of the day and it gets harder to make time for ourselves, it’s equally important that we take the time to mentally recognize, process, and honor whatever it is we're feeling in the present moment.
Practicing this moment of gratitude only takes a few moments and the benefits are so worth it — improved brain functioning, lowered blood pressure and heart rate, better attention and focus, reduced anxiety, and greater feelings of calm and connectedness are just to name a few. For those of you ready to take your gratitude practice to the next level and see the benefits yourself:
Start a gratitude journal. Put this next to your bed and in the morning, no matter what you've been through, take a moment when you wake up to write down 1-3 things you are grateful for in your life.
During the day:
Take a walk outside
Exercise in the form of gentle movement can make such a difference in keeping hormones in balance and combatting fatigue. If you have the chance to get your body moving outdoors, you’ll reap even more benefits.
Research has shown that spending at least 20 minutes a day in nature can improve your mood and reduce your stress levels. Plus, pairing it with a brisk walk will not only help boost your focus and clear out some brain fog, but it will also jumpstart those feel-good hormones that can actively increase positive emotions!
For something more energizing, complete your Daily Check-In on the MBODY app to receive recommended workouts based on your current needs.
Use the power of your breath
Disrupted breathing won't help you feel your best, but deep breathing is an easy and effective way to lower your stress and manage your emotions on a daily basis.
Research shows that we associate certain emotions with different breathing patterns, so you can actually influence your emotions by changing your breathing pattern! Not only are there emotional benefits, but a simple 1 to 2 minutes of guided, slow breathing can even reduce stress, regulate blood pressure, lower the heart rate, and relax tense muscles.
Learn more about the incredible benefits of breathwork for all kinds of symptoms from our Breathwork Coach and Certified Mindfulness Teacher, Melike.
Before bedtime:
Put Joy on your to-do list
Some days it’s easier to relax than others, but it’s good to regularly make time to prioritize yourself and your needs! Make it a goal to carve out time once a day for something that brings you joy. Prioritize it as highly as you would anything else! Savor that time for yourself. It can be as simple as sitting in silence for 5 minutes with a cup of tea or listening to your favorite podcast. Whatever it is, it should be something you look forward to and leaves you feeling uplifted after doing it.
We’re here to help you live your best life! Snap a photo and tag us on Instagram at @mbody.official doing something you love — taking a walk, finding a moment of joy,
Be sure to check out workouts tailored to fit your current activity level, gratitude practices, and more on the MBODY app — available on the App Store and Google Play Store today!
