Working all day and having little or no time for fun makes you feel exhausted which leads you, less productive and less happy. When you feel exhausted and all worn out because your immune system is weak, you can help revive your immune system by getting enough rest.
Sometimes what your body needs is to have a good meal take a bath and sleep you will wake up feeling fresh and recharged. Working hard all week can be draining both physically and mentally so you have to take time to rest to help boost your immune system and reduce the risk of being sick.
If you are always feeling exhausted these are ways that will help relax and recharge:
Sleep gives your body time to relax and recharge, it’s essential for your overall health, studies have it that your immune system releases protein cytokines which also assist your body’s response to disease. Getting 7-8 hours of regular nighttime sleep is good for your health. Poor sleep makes you feel exhausted, angry, sad, etc.
How to improve a healthy sleep routine:
- Avoid electronic devices during bedtime:
watching movies or scrolling through your phone can stop you from falling asleep. Try turning off electronic devices 30 minutes before going to bed.
- Have a set bedtime:
choose the right time that is early enough to at least get 7 hours of sleep. Being consistent will make your body recognize a routine in which it can start to ease and relax
- Exercise regularly:
Exercise like “aerobic exercise” helps improve the quality of sleep because it releases “endorphins” contributing to you having better and quality sleep.
- Limit alcohol before bed:
Alcohol may make you feel sleepy but it reduces your sleeping quality which might make you feel sluggish.
- Avoid eating large meals during bedtime:
When you eat a large portion of food during bedtime, the food takes time to digest keeping you awake at night.
Benefits of good sleep:
- Helps in maintaining or losing weight
- Helps in enhancing athletic performance.
- Helps in Strengthening Your heart
- Poor sleep is linked to depression.
- Taking the necessary vitamin and minerals:
PSNS is a parasympathetic nervous system that helps the body to build and recover. The presence of vitamins and minerals like B vitamins, magnesium, and zinc in your diet helps PSNS function and helps you relax. Your brain and muscles need minerals and vitamins to relax. Having this nutrient in your diet helps keep the body relaxed.
How to get the vitamins you want:
Eating mixed food is the best way to get all the vitamins and minerals, like fruit and vegetables, meat, fish, and low-fat dairy products.
Examples of dietary sources of minerals and vitamins:
Dietary sources of Mineral:
Dietary sources of zinc:
Dietary sources of B vitamins:
Massage therapy helps in reducing stress, and tension and helps you to recharge and relax and improve your overall well-being. A regular stress massage helps relieve physical, mental, and emotional benefits. It helps enhance circulation and reduce pain levels to boost energy levels. The release of endorphins during massage can have a lasting effect on your overall well-being.
Different types of massages and their benefits
- Swedish massage:
Is known for relaxing the entire body using long strokes, circular movements, and kneading.
Is a Japanese technique that applies pressure to specific joints in the body to promote healing
- A hot stone massage:
Uses warm stones to help relax muscle
- Deep tissue massage:
Is for knots and tension in the muscle thereby causing relief to chronic pain and helping to improve flexibility and relaxation.
Meditation is a practice in which your attention focuses on mind-body, and your breath to promote awareness. It reduces anxiety and promotes well-being. It can be practiced almost anywhere, meditation can help to reduce chronic stress in the body and lower the risk of its side effects because it focuses on calming the mind and regulating emotion.
Types of meditation:
Mantra and spiritual meditation:
In this type of meditation, you repeat words, thoughts, or phrases to prevent you from being distracted.
Focused on your experience during meditation such as the flow of your breath.
this is the process of controlling your breath to exercise to perform a more flexible body while you are performing different stature
This combines meditation, physical movement, relaxation, and breathing exercises to maintain balance.
This meditation is a form of Chinese martial arts, moving slowly while practicing deep breathing.
Benefit of meditation
When faced with stressful moments your body creates “cortisol” the steroid hormone responsible for regulating stress. Meditation focuses on calming the mind which helps improve mental health specifically in the area of stress.
Help control pain:
Meditation helps improve quality of life. Adding meditation to your routine could be beneficial in controlling pain.
Controls anxiety :
Stress sometimes causes anxiety, and meditation exercises, help reduce anxiety.
Meditation helps relax your body and releases tension that places you in a peaceful state that makes you feel likely to fall asleep.
Exercise boosts your mood and body fitness which contribute to your overall health and well-being. It changes the body physically in ways that help you feel energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about yourself.
Benefits of Exercise
Exercise helps improve sleep quality and reduce sleep latency. Aerobic exercise alone or aerobic resistance training can help promote sleep.
Exercise and stress:
Exercise helps release endorphins in the brain, which helps to relax the muscle and relieve tension in the body.
Exercise helps reduce pain:
Exercise helps control pain associated with various health conditions including chronic low back pain, and chronic soft tissue shoulder disorder.
Exercise can make you happier:
Exercise increases the production of endorphins which help to produce positive feelings and help reduce the feeling of anxiety, depression, and stress.
- Eat well:
What we eat and drink may determine how we feel, many of us are struggling with money which may affect how much food we can buy especially when healthy foods can be more expensive. Eating different fruit and vegetables keeps you mentally and physically healthy.
Benefits of eating well
Getting better sleep:
Healthy eating reduces the risk of heart disease, obesity. When one is obese airways can be blocked during sleep.
Healthy eating reduces stress and tension, you feel healthy and more energized when you eat nutritious food.
when you eat healthy your energy levels tend to be high and your brain becomes alert making you active.
Fruit and vegetables contain a lot of nutrients that help maintain good health and support immunity.
Stretching helps to recharge and relax your muscles. It helps suit a busy mind while also loosening aching muscles that might result from sitting for a long time. A good stretch helps in boosting your mental and physical health.
Types of stretch and its benefit
This is the process of lying on your stomach, using your hand to push the chest up off the ground. It helps in circulation and oxygen supply in the heart and lungs.
Full body stretch:
This is when you lie on your back and stretch your arm above your head and extend your toes in a full body stretch, this helps to reduce tightness in the body that’s built up overnight.
Reach for your toes:
This is a full-body stretch that helps loosen your back muscles and boost blood and oxygen circulation around the legs and joints.
Relaxation is very essential to every human because it helps relax and recharge your mind. Attitudes affect our energy, productivity, and overall health, to recover from it we have to pause work. A few things are urgent and most everything else can wait.