Spring is a time when many Japanese people experience stress due to changes in their study or work environment. (Japan will start school term or start working at a company after job hunting activities in April) and the temperature difference during the day makes it easy to feel tired, anxious, and stressed. The cause of such symptoms may be due to the autonomic nervous system being disturbed. causing unbalanced work Let’s learn how to ensure that the autonomic nervous system works normally for a healthy body and mind according to the advice of Japanese psychiatrists. ยูฟ่าเบท
3 ways to eliminate stress Feelings of burnout are worrying. This is caused by the autonomic nervous system being disturbed.
1. Get quality sleep
To adjust the automatic nervous system to work in balance. It’s important to get quality sleep. Inadequate sleep causes the autonomic nervous system to become unbalanced. and leads to feelings of fatigue and anxiety.
Creating good sleep hygiene is as follows:
Soak in warm water for about 10 minutes before going to bed at least 1-2 hours.
Avoid touching your smartphone before going to bed.
In the bedroom, use light from light bulbs that do not directly touch your body. And use the scent of essential oils to create a relaxing atmosphere.
2. Eat food that is nutritious and balanced.
In addition to eating food that is nutritionally complete and balanced. There are many important nutrients that will help support the autonomic nervous system to function better, including:
GABA (GABA, γ-aminobutyric acid), which is a neurotransmitter that reduces the activity of nerve cells in the brain system, making the body feel relaxed. Reduce restlessness and anxiety, resulting in easier sleep. GABA is abundant in tomatoes, germinated brown rice, and fermented foods, among others.
Vitamin D from various mushrooms Helps increase the brain’s secretion of the hormone serotonin (Serotonin), which helps reduce stress and depression.
Tryptophan is an amino acid that the body uses to make serotonin, the hormone of happiness. Foods rich in the amino acid tryptophan include soy products such as soy milk, tofu, miso, etc., whole grains, milk products, and cheese, etc.
3. Find time to de-stress during the day.
Stress is an important factor that disrupts the functioning of the autonomic nervous system. Therefore, it’s important to set aside time during the day to relieve stress, even if it’s just for a short time. To help the autonomic nervous system work in balance. The example is as follows.
- Run or walk for exercise about 10 minutes after work.
- Meditate before going to bed.
- Take a deep breath. and stretch while working
- Happy to sleep and relax on holiday.
- Let yourself indulge in your passions and hobbies.
- Go outside to relax
Every change that occurs, especially starting education or entering a new job. It makes people have to adjust and causes them to easily feel stressed and tired. In addition to strengthening your mind and enjoying the change, Try following these suggestions to maintain balance in your autonomic nervous system. An important system that will maintain our physical and mental health for a long time. Take a look.