EXERCISE

Exercise is usually the first victim of toxic stress as we are either too ‘tired’ or too busy or both. Yet, all the neuroscientific and medical evidence has shown just how critical it is. It increases our feel-good endorphins in the brain, reduces our stress hormone levels, increases our dopamine, serotonin and other key neurotransmitter systems in the brain and increases the number of new nerve cells in the hippocampus, which is essential to memory and improves your brain power, something that is even more essential during stressful times. Exercise also increases levels of BDNF (Brain-Derived Neurotrophic Factor), one of the brain’s most powerful weapons in staying healthy. BDNF acts by improving the health of the neurons in the brain. And this is before you add in the positive impact of running, swimming or even walking on reducing the risk of diabetes, heart disease and cancer. Prioritise it. Take 30 minutes of brisk exercise a minimum of five times a week, but ideally exercise daily. Walk, jog, swim, work out in the gym, cycle or dance — it doesn’t matter. I prefer a brisk walk, outdoors if possible, because daylight brings other benefits such as recalibrating your body clock and so helping with sleep, and topping up your vitamin D levels. But if time is really short, try five minutes bursts of high intensity workouts such as running on the spot, or squats. Or find a yoga class, which will help you de-stress as well as build strength and flexibility.