December 2016 Health & Life Magazine

Of course, these activities will
leave you feeling more rested,
but have they really relaxed
you? The answer is “no”—at
least not effectively. That’s
because relaxation should be
both muscular and mental. The kind of deep
relaxation recommended by physicians is
essential for your body to recover from the
damaging effects of stress—and let’s face it:
our modern lives are increasingly stressful.
Relaxation is a mentally active process that
leaves your body and your mind focused, calm,
refreshed and, of course, relaxed.
Did you know your health is at risk if you
don’t relax? Here’s what happens when
you’re stressed:
Your body releases stress hormones (cortisol
and adrenalin). If this is a rare event, it is
not harmful at all. But think of a typical day
when you’re constantly on the go and juggling
competing priorities. How much of the time
do you spend being “stressed out” or “wired”?
Now, think of your poor body pumping stress
hormones and nervous energy into tissues and
organs, overworking them and wearing you
down.
Many of the common ailments that affect
our quality of life, such as constant headaches,
digestive problems, sleep difficulties and
muscle aches, can be linked to this constant
state of heightened stress.
Our bodies are simply not designed to
function in a permanent state of ‘fight or
flight’.
The American Diabetes Association warns
that long-term stress can cause high blood
glucose levels, which in turn put you at risk
of heart and kidney disease. And scientific
evidence shows that too much adrenalin and
cortisol can also have a harmful impact on
your brain.
That’s why you need to make time in your
schedule to unwind, do nothing and yes—
simply relax.
The physiological changes that occur
during relaxation are just the opposite to what
happens when we are stressed. A comparison
between stress and relaxation measured
by EEG shows that our heart rate, muscle
tone, blood pressure, sweating and hormone
secretion increase during stress and decrease
during relaxation.
Next time you’re clenching your teeth
in traffic or slamming your office door, try
some of the relaxation tips listed later in this
article. Relaxing will help your body release
chemicals that make your muscles and organs
slow down and increase blood flow to the
brain. It will leave you in a state of calm and
mental alertness that will ease the load on
your nervous system.
Relaxation takes practice.
Make time to relax
as often as you can.
Don’t wait for your
next vacation or the odd
weekend. Slow down and
give yourself time to
relax and rest deeply—
your body and soul will
thank you.
What happens when you relax?
Your heart rate slows down
Your breathing becomes slower and deeper
Your blood pressure drops or stabilises
Your muscles relax
How can relaxation benefit your health?
Reduces your stress levels
Boosts your immune system
Has an immediate effect on your energy
levels and productivity
It makes sense to take relaxation seriously,
23
DECEMBER 2016
doesn’t it? The Mental Health Society of
America has cited relaxation as an important
aspect of self-care. It’s actually essential for
your wellbeing, both physical and mental.
How to Relax
Now that you understand how important
relaxation is to your health, you’ll find there
are many techniques to help you relax.
Many herbal supplements and medical
relaxing aids are available over the counter.
These can induce a calming effect and are
said to help us cope with stress. But as with
any medicine, long term use may lead to
dependence or side effects. Check with your
doctor before taking any new supplements.
Likewise, there is no shortage of therapies
and treatments that promote relaxation. These
range from spa treatments and massages or
weekend retreats. Choose one that appeals to
your unique preferences.
There are plenty of techniques you can try
without even leaving home. Some are more
intense than others. Yogic relaxation for
instance is one of the more focused forms of
rest.
In the long term, it’s important to find a
relaxation technique that you can make a
part of your daily life, rather than something
that will become too pricey or difficult to
incorporate into your routine.
If you only have 5 minutes or less, here are
our top 5 tips for quick relaxation:
Practice breathing exercises. Inhale slowly
and deeply. Then exhale slowly.
Listen to soothing music.
Do mental exercises such as visualisations.
Envision yourself in a peaceful, calm place.
Meditate. Simply close your eyes and
clear your mind of mental clutter. Focus
on a positive mantra, or the flow of your
breathing.
Go for a walk, somewhere quiet or not busy.
It will help to clear your mind.
Relaxation takes practice. Make time to
relax as often as you can. Don’t wait for your
next vacation or the odd weekend. Slow
down and give yourself time to relax and rest
deeply—your body and soul will thank you.