Two health essentials to consider

WHEN you think about healthy living, what springs to mind?

I’m sure exercise and eating fresh fruit and vegetables are top of the list. However, among the things that might not immediately occur to you are reducing chronic stress and getting enough rest, which are essential for overall health and well-being.

Three key elements I incorporate into my life to ensure I am able to release stress and get enough rest are my yoga practice, daily meditation and a regular bedtime routine.

While acute stress is short-lived and what you experience in a situation that requires you to go into fight or flight mode, chronic stress is ongoing and can be caused by ever-looming deadlines, a boss with whom you have a difficult relationship, or working long hours.

A lack of quality sleep has been shown to negatively impact one’s memory, mood and emotional health as well as physical and mental performance. It can also lead to weight gain linked to the release of the stress hormone, cortisol, and the resultant production of insulin.

The National Sleep Foundation in the US recommends adults get between seven and nine hours of sleep a night, with some being able to manage with five to six hours, and others requiring up to 10 or 11 hours.

It’s not only the quantity of sleep you get that’s important – you need quality sleep. One way of ensuring this is to understand your “chronotype”, which describes your preference to mornings or evenings.

This gives you insight into your body’s 24-hour clock, the best times for you to exercise, wake up and go to sleep, among others.

Here are tips from Dr Dale Rae, the director of Sleep Science and a senior researcher at UCT, for improving the quality of your sleep: ¡ Establish a routine by going to bed and waking up at the same time every day, even on weekends. Going to bed at a set time helps your body anticipate sleep, which will help you fall asleep – and wake up – easier.

Limit caffeine intake to the morning as this will improve your chances of feeling sleepy at a reasonable hour at night.

Try not to exercise or eat too late in the evenings since both increase your metabolic rate, delaying your desire to sleep early.

Limit alcohol intake. While it might make you sleepy initially and you fall asleep quickly, too much alcohol can interfere with the quality of your sleep.

Tune down before turning in. Try to avoid work, studying or anything too stressful in the hour before you turn out the lights. Limit screen time in the evenings as the light from TVs, cellphones, tablets and computers suppresses melatonin, which helps to promote sleep.

Another way to cope with – and reduce – stress and anxiety is by finding time to breathe. Once you make a conscious effort to take a few quiet moments to focus on deep breathing and calming your mind, you’ll start enjoying its benefits.

One technique is to sit in a relaxed position, with your left hand on your heart centre and your right hand on your belly. As you breathe, focus your attention on the rise and fall of your chest and abdomen.

Do this for just five minutes initially, and as you become more comfortable, increase the time.