April 2025
Life has a way of keeping us on our toes—no matter our age! But as we grow older, finding ways to bring more peace and relaxation into our daily routine can make a world of difference. The good news? Small, mindful habits and nourishing foods can work together to help you feel more energized, centered, and at ease. Let’s explore simple ways to invite more calm into your life!
Simple Habits for a Calmer Mind & Body
🌅 Start Your Day with Intention – Mornings set the stage for the rest of the day. Take a few deep breaths, enjoy the warmth of the sun on your face, or sip a cup of herbal tea before diving into daily tasks.
🚶♂️ Move in a Way That Feels Good – Movement doesn’t have to be strenuous to be beneficial! A short walk, gentle yoga, or even chair exercises can boost your mood and ease tension in the body.
💧 Stay Hydrated – Did you know dehydration can contribute to fatigue and anxiety? Keep a glass of water nearby and consider herbal teas like chamomile or peppermint for a soothing touch.
🌙 Create an Evening Wind-Down Routine – A warm bath, a cozy book, or listening to soft music can signal to your body that it’s time to unwind. Try to limit screen time before bed for a better night’s sleep!
🥦 Savor the Right Foods – What we eat plays a big role in how we feel. Choosing foods that naturally promote relaxation can help support a more balanced mood and a sense of well-being.
Calming Foods to Add to Your Diet
🥣 Oatmeal & Whole Grains – A warm, hearty bowl of oatmeal in the morning provides steady energy and keeps blood sugar stable, helping you stay calm and focused.
🐟 Fatty Fish (Salmon, Mackerel, Sardines) – These heart-healthy fish are packed with omega-3s, which support brain health and may help reduce stress.
🥬 Dark Leafy Greens (Spinach, Kale, Swiss Chard) – These nutrient-rich greens are loaded with magnesium, a key mineral that helps relax muscles and ease tension.
🥜 Nuts & Seeds (Almonds, Walnuts, Pumpkin Seeds) – Full of healthy fats and magnesium, these crunchy snacks help support brain function and promote relaxation.
🍵 Herbal Teas (Chamomile, Lavender, Lemon Balm) – Sip your stress away! These natural, caffeine-free teas have calming properties that can help you feel more at ease.
🍫 Dark Chocolate – A little treat with big benefits! Dark chocolate (at least 70% cocoa) contains antioxidants and helps boost serotonin, the “feel-good” chemical in the brain.
A Gentle Reminder
Taking small steps toward relaxation and well-being can make a big difference in how you feel each day. Whether it’s a few deep breaths in the morning, a calming cup of tea, or adding more magnesium-rich foods to your meals, every choice adds up. Give yourself permission to slow down, nourish your body, and enjoy the simple joys of life—because you deserve it!
Laurel Parins, Health & Well Being Educator for Oneida County
