Aging is inevitable, and we cannot stop it. However, there is good news: how we age is within our control. Our daily choices, including bad habits, can accelerate biological aging. In contrast, making good decisions and maintaining optimal nutrition can dramatically slow down the aging process. We all want to stay sharp, avoid chronic diseases, and live long, healthy, vibrant lives. Plus, who doesn't want to look fifty-five when they're seventy-five, rather than the other way around?
One primary reason for rapid aging is chronic stress. It can lead to various health issues, and aging skin is just one consequence. Stress and anxiety significantly affect aging, including how our skin looks.
Can we control our emotions?
Today, I want to discuss holistic methods I use to manage stress and anxiety without relying on pharmaceutical drugs.
Breath Work
You may not realize it, but the connections between your stress levels and HOW you breathe are fascinating! These connections give us insight into what you CAN control and do.
If you've never tried breathing exercises consistently, you most likely don't know all the amazing benefits. I love breathing practices because they're very effective, take only a matter of minutes, and are also free!
As stress levels rise, we tend to take shorter, shallower breaths that fill only the upper portion of the lungs. When we take long, deep breaths, it actually signals to our mind that we are safe and that everything is okay.
How we breathe can control emotions, extend our lives, and reverse aging. One of the best-written books I've ever read is "Breath" (The New Science of a Lost Art) by James Nestor. Once you start reading, you won't want to put it down! I learned a lot from this book, and I recommend choosing the breathing technique that best fits your body and health chalenges.
EFT (Emotional Freedom Techniques)
Various integrative modalities can help you reset your subconscious mind. One such method is known as EFT (Emotional Freedom Technique). You can learn EFT techniques on your own through YouTube videos, apps, or books like this one.
Rewire, recharge, and raise your Voltage with sound therapy
Everything is electric, including our body, and sound directly influences electricity. Sound is nothing more than vibration; it is all part of the electromagnetic spectrum, vibrating at different rates, or frequencies.
Learn more from the expert - Eileen Day McKusick. Eileen has spent over two decades studying the healing effects of tuning forks and has created numerous sound therapy methods. She has discovered how to use tuning forks to modulate rhythms, patterns, and flows of our body's electrical system. "Think about how energized you feel when you're listening to a song that makes you want to get up and dance: that's sound adding energy to your electric body, getting you all pumped up! Sound is constantly affecting how we feel, whether it is soothing sounds of nature or the cacophony of Times Square," - says Eileen in her book "Electric Body, Electric Health" (Using the Electromagnetism within (and around) you to rewire, recharge, and raise your Voltage). I highly recommend you read this book.
Here is my short introductory video on tuning forks.
Extensive research indicates that regular sauna use fosters relaxation, promotes overall well-being, enhances cognitive function, and lowers blood pressure. When selecting a sauna, choose an infrared model that offers low or near-zero exposure to electromagnetic fields (EMF) for a safer, more health-conscious experience.
Stress is one of many root causes that can also drive and worsen skin rash conditions. We may not be able to eliminate everything or anything that causes stress in our lives. This is all about doing something to lower or eliminate the stress in OUR body. Yes, take a deep breath... You can do this!
Some of the holistic experts recommend a technique called "floating" to help manage tension. Whenever you feel overwhelmed, try to let go of those feelings and allow yourself to "float" instead. Picture yourself as a bird gently drifting on the waves, releasing anything that burdens you.
Affirmation to reprogram (rewire) the subconscious mind to "let it go and release":
"I release all struggles and stresses. I let them go; my life is easy and breezy. I am free and floating."
Repeat for at least 15-30 mins daily for 30 days to change the old mental pattern - imagine yourself doing/handling everything with ease.
Link between gut and brain
Did you know that 90% of your body's serotonin—the molecule that regulates your mood, anxiety, and overall emotional well-being—is produced in your gut, not in your brain?
The essential advice has been around for ages and is straightforward: eat plenty of plants, spend quality time outdoors, get your hands dirty, and include fermented foods in your diet. These practices increase the diversity of your gut microbiome and improve the function of the enteric nervous system, which produces chemicals that affect your mood and regulate stress.
Tryptophan-rich foods such as poultry, fish, nuts, seeds, eggs, and raw dairy provide the essential building blocks for serotonin production. Sunlight exposure also stimulates serotonin production in the brain. Physical activity also helps regulate neurotransmitter levels naturally.
How to Heal the Gut:
- Fermented Foods: Consuming fermented foods like kimchi, sauerkraut, kefir, and yogurt can restore the diversity of the microbiome.
- Prebiotic Fibers: Foods rich in prebiotic fibers, such as onions, garlic, asparagus, and oats, nourish beneficial bacteria.
- Bone Broth and Collagen: These support the repair of the intestinal lining.
- Stress Reduction: Techniques that promote vagal nerve stimulation can enhance gut barrier function.
Here's a complete list that is accessible to everyone:
- Diet: Incorporate tryptophan-rich foods to promote a healthy microbiome.
- Sunlight: Spend time outdoors regularly to increase serotonin production.
- Movement: Exercise naturally helps regulate neurotransmitter levels.
- Fermented Foods: Boost microbiome diversity without the need for expensive supplements.
- Bone Broth: Aids in repairing the intestinal lining.
What methods do you use to calm yourself, reduce stress, and reprogram your subconscious mind?
From my heart to your health,
Viktoriya Hopperstad