Do you want to get a better night's sleep, reduce anxiety or increase your libido? The answer may be right under your nose, says Erin Kisby.
Of your five senses — hearing, sight, smell, taste, touch — it's your sense of smell that comes out on top for its ability to improve your overall health.
It's long been known certain aromas can bring on a flood of memories — evoking everything from joy to nostalgia — and this is because aromas are processed in the limbic system, a part of the brain that deals with emotions.
However, scientists are now discovering certain smells play a role in much more than mood, and may even have the ability to ease migraines, improve cognitive performance and prevent anxiety. So can you use fragrance to influence your health, outside of a research lab?
"You can absolutely use scent day-to-day to improve your wellbeing," says Dr Alan Hirsch from the Smell & Taste Treatment and Research Foundation in the US. Here are some of the latest research findings and how you can use certain fragrances to your benefit.
Reduce stress: head for the park
Fresh air definitely has a positive effect on mood. There are a number of explanations why this occurs, and researchers from the University of Queensland have one: Freshly cut grass and green leaves release at least five chemicals that contain stress-relieving properties. However, if you're feeling tense and a walk in the park is out of the question, inhaling the scent of lemon, mango or lavender may also help to reduce stress levels, Japanese researchers have found.
Reduce anxiety: by peeling an orange
Everyone experiences anxiety and fear at times. However, if you're facing an event that is causing increased anxiety, a whiff of orange may help you relax, researchers at the University of Vienna have reported. The researchers found an ambient odour of orange essential oil reduced anxiety and improved the mood of patients waiting for a dental treatment, compared to a control group with no added aroma.
Have sweet dreams: smell the roses
Pleasurable fragrances may help you have a better night's sleep by improving your dreams. When researchers exposed sleeping participants to a rose scent, they reported having pleasant dreams. On the other hand, when the women were exposed to a negative scent, in this case rotten eggs, it provoked unpleasant dreams. Sleep soundly, and wake up on the right side of the bed, by keeping a sachet of rose-scented potpourri on your bedside table.
Boost libido: bake a pumpkin pie
Odours can soothe frazzled nerves, promote sleep, wake us up, lift our spirits and may even enhance sexual function. Of the fragrances that most turn women on, cucumber, lavender, baby powder and pumpkin pie rate the highest, the Smell & Taste Treatment and Research Foundation found. To get in the mood for romance, end dinner with a slice of pumpkin pie.
For the more information, see source: the November issue of Good Health.
Showing posts with label stress. Show all posts
Showing posts with label stress. Show all posts
Saturday, February 12, 2011
Sunday, May 9, 2010
Exercise for Stress Relief
Exercises for relieving stress may be in the form physical, mental, or spiritual exercise - or a combination of all three, e.g. yoga. What is good for the body is good for the mind and vice versa.
Physical exercise is one of the most effective ways of relieving stress. Exercising the body regularly is very effective in managing stress, on its own or as a part of a stress management plan. Getting into better shape improves your mental health as well as your physical health.
When we physically exert ourselves, the body releases chemical substances (endorphins). These natural substances produced by our own bodies are free of side effects, except for making us feel good.
When it comes to stress management, every little bit of exercise counts. Don’t think if you can’t commit to a stringent fitness routine that it’s useless. It’s not. What motivates people to do more of something is to do little of something.
Aerobics
Any activity that gets your heart pumping (aerobic exercise) will get those endorphins flowing and relieve stress. Though you should check with your doctor before embarking on any exercise program, walking is usually safe for anyone.
Try to get your heart going a little faster for at least 15 minutes a day. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health.
Exercises to Suit Everyone
From doing gentle stretching exercises to keeping up in a physically demanding aerobics class, stress relief can be achieved through a wide range of activities.
Some people enjoy the solitude of walking alone. Other people need the stimulation of interacting with others, whether walking in a group, participating in a yoga class or other fitness class. Interacting with other people during exercise can provide additional stress relief.
Strengthening Exercises
Though not generally as effective as aerobics for relieving stress, many people find that getting into a strengthening exercise program does relieve stress.
Strength exercises are also important to prevent injury during aerobic exercise by strengthening the muscles that support your joints. A toned body has as much impact on mental wellness as physical wellness.
Stretching
Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching exercises also relax tight, tense muscles and increase blood flow to the muscles.
Other Exercises
Yoga exercises involve the body, mind and spirit. Yoga poses improve flexibility and strength and incorporate breathing techniques that aid in relaxation and general wellness.
Stress relief exercises that don't involve movement but involve both mind and body include meditation exercises and deep breathing exercises - both have been shown to reduce blood pressure.
Make fitness a priority. Exercise effectively relieves depression and anxiety. Find an activity that you enjoy and feel the stress melt away. Relieving Stress by exercise, especially aerobic exercise, has been proven to be highly effective.
* Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.
Physical exercise is one of the most effective ways of relieving stress. Exercising the body regularly is very effective in managing stress, on its own or as a part of a stress management plan. Getting into better shape improves your mental health as well as your physical health.
When we physically exert ourselves, the body releases chemical substances (endorphins). These natural substances produced by our own bodies are free of side effects, except for making us feel good.
When it comes to stress management, every little bit of exercise counts. Don’t think if you can’t commit to a stringent fitness routine that it’s useless. It’s not. What motivates people to do more of something is to do little of something.
Aerobics
Any activity that gets your heart pumping (aerobic exercise) will get those endorphins flowing and relieve stress. Though you should check with your doctor before embarking on any exercise program, walking is usually safe for anyone.
Try to get your heart going a little faster for at least 15 minutes a day. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health.
Exercises to Suit Everyone
From doing gentle stretching exercises to keeping up in a physically demanding aerobics class, stress relief can be achieved through a wide range of activities.
Some people enjoy the solitude of walking alone. Other people need the stimulation of interacting with others, whether walking in a group, participating in a yoga class or other fitness class. Interacting with other people during exercise can provide additional stress relief.
Strengthening Exercises
Though not generally as effective as aerobics for relieving stress, many people find that getting into a strengthening exercise program does relieve stress.
Strength exercises are also important to prevent injury during aerobic exercise by strengthening the muscles that support your joints. A toned body has as much impact on mental wellness as physical wellness.
Stretching
Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching exercises also relax tight, tense muscles and increase blood flow to the muscles.
Other Exercises
Yoga exercises involve the body, mind and spirit. Yoga poses improve flexibility and strength and incorporate breathing techniques that aid in relaxation and general wellness.
Stress relief exercises that don't involve movement but involve both mind and body include meditation exercises and deep breathing exercises - both have been shown to reduce blood pressure.
Make fitness a priority. Exercise effectively relieves depression and anxiety. Find an activity that you enjoy and feel the stress melt away. Relieving Stress by exercise, especially aerobic exercise, has been proven to be highly effective.
* Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.
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