What you will need:
One 16oz Mason Jar ( I repurposed a jar of salsa here)
2 cups of Epsom Salts
2 Tablespoons of Pink Himalayan Salt
1/2 teaspoon of Vitamin E oil (or any other carrier oil you like best)
7-8 Drops of Young Living Lavender Essential Oil
Optional: 1-2 teaspoons of dried Lavender (I get this at whole foods in bulk)
Let's Put it together:
Pour the Epson salts into the glass jar
Add the Pink Himalayan Salt
Add dried Lavender (optional)
Add the Vitamin E oil and Young Living Lavender Essential Oil
Put the cover on tightly and SHAKE ! SHAKE !SHAKE!
You can use this wonderfully scented bath salt either to take a bath or as a relaxing foot soak (your feet are the most absorbent place on your body) It's full of magnesium and the relaxing properties of the lavender essential oil . Use it in times of stress or to help you settle and relax before bed time .
1. Eating for stress reduction
What you eat and how hydrated you are two a significant factors that impact how you feel.
You will want to stay clear away from processed foods, sugar, MSG, GMO's , pesticides, chemicals, caffeine (increases your heart rate and can trigger anxiety attacks) fried foods, and alcohol.
You know what to stay away from .
You will also want to avoid putting chemicals on your body . (they get absorbed into your bloodstream through your skin and in some cases this only takes about 26 seconds!)
Making sure you are hydrated is crucial to absolutely every action in your body and most people are walking around chronically dehydrated which can lead to serious health problems, and if you want less wrinkles and beautiful skin you'll find that in water and not in some bottle of cream . Make sure to drink filtered tap water. (bottled water is acidic as are even plain soda waters ) You can hydrate with fruit infused waters, water flavored with essential oils, and drink herbal teas .
Foods to love
(along with your healthy diet)
Whole grains (not the processed kind ) including oatmeal , whole grain sprouted breads like Ezekiel . These contain tryptophan which becomes serotonin a calming neurotransmitter. Whole Grains create healthy energy and reduce hunger .
Things full of Magnesium , Antioxidants, and Phytonutrients
Oranges
Green leafy vegetables such as spinach, chard, dandelion, kale, and collard greens
Sea weed
Blueberries
Peaches
Almonds (contain Zinc for balanced mood , iron, and healthy fats)
Acai berries
Bananas
Avocados
Raw Vegies such as carrots ( helps release a clenched jaw)
Foods containing Omega 3's such as Salmon , Walnuts, Flax seeds, Chia seeds and Hemp seeds
Chocolate (real dark chocolate without a lot of milk and sugar and organic) reduces cortisol and improved mood
B-Complex Vitamin
(this was a game changer for me )
2. Exercise
Exercise is an amazing stress reliever ! To get the amazing anti-anxiety benefits you can do this in just 30 minutes a day 5 days week (you can even break this up in 10-15 min increments) exercise can be as simple as brisk walking, dancing or yoga . You just need to move ! Walking in nature and experiencing those benefits is a BONUS ! The picture above is from the Blue Hills out near Boston . We take a weekly family hike on Saturday's when I visit my son . I feel so amazing, calm and refreshed when we are done !
3. Meditation
Mediation is something I'm a newbie at and I'm slowly getting better at working it into my schedule . It has been truly helpful to help quiet my "Monkey Mind" when I need to. It is also helpful for me to diffuse essential oils during meditation to get me into that "Zen" place . You can find many guided meditations on youtube . I love the CALM meditation App . It even includes a beginners mediation class and it's free !
4. Deep Breaths Practice
Throughout the day I take a minute here and there to take in some deep breaths (especially when I drive lol) This clears the mind and gives your body lots of oxygen . It seems so simple but I immediately feel better afterword . It is also helpful to use an Essential Oil such as Lavender, Joy or Stress away for your deep breathing . Just put a few drops in your hands, rub and then cup your hands over your mouth and nose . Breath Deeply and slowly for 2 minutes .
5. Adding "Serenity Practices" Into Your Everyday
What is a Serenity Practice ? It is a list of things that completely fill your cup and make you super chill and happy when you do them ! The key is making sure they are scheduled into your life every day . This will keep your cup overflowing !
Some of mine are:
Reading
Running
Hiking in Nature
Shopping at Whole Foods
Cooking Healthy Meals
Creating Recipes
Time with my family
School
Attending Events
Essential Oil classes (attending and hosting )
Watching my Beta Fish ( I Love Beta Fish lol )
Diffusing my favorite oils
Travel (love simple over nights )
What are some of the things that you love and maybe just let sit at the wayside ?
BRING THEM BACK INTO YOUR LIFE !
6. Tea Time
Taking just a few minutes to sit and have a cup of Lavender or Chamomile tea is one of my favorite ways to bring it down a notch especially before bed <3
7. Diffuse and Use Your Essential Oils !!!
There is nothing like my Dewie (my diffusers nick name lol) to bring me into a more relaxed serene mood especially at night .
My favorites for sleep are Lavender and Northern lights !
During the day I love to diffuse citrus (lemon, lime, grapefruit, orange, citrus fresh, and peppermint ) I use these sometime alone or I sometimes mix them . Citrus is sooo uplifting ! I also love Awaken !
I wear a diffuser necklace with these same oils during the day while I'm out .
I use the citrus in my water as well for flavor and a big boost of antioxidants !
my favorite duo diffused together !
for ultimate sleep and relaxation ......
ahhhhhhhhhhhhhhhh.........
I hope you enjoyed this blog and it helped you in some way . Please feel free to comment and share anything that has helped you relieve stress and anxiety (naturally) as your experience can help others :)
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Maria Martin
Certified Integrative Nutrition Health Coach
