Stress has become a part of the fabric of our busy lives, but it wreaks havoc on our health - and our lives. Read on to learn some measures that you can take to become stress-free.
 
The Impact of Stress
All that epinephrine or adrenaline is produced during the stressful bouts of fight-flight, survival mode that gets turned on all too often these days.

The adrenaline is released from the adrenal gland when you are under mental pressure, and it tells the body to convert stored sugar from the liver to glucose because the energy needs of the body will increase substantially during the supposed fight-or-run-for-your-life scenario.

The bad news is that this scenario almost never plays out and the excess blood sugar that never got used up ends up being stored as fat.

One of two things can happen from a prolonged survival mode. One: Your body will keep storing up excess sugar as fat and asking for more energy from more sugar. This equals weight gain (an unpleasant side-effect of stress).

Two: All of this stress and Herculean effort continually depletes your body of its energy resources until it inevitably crumples under the overload. This can either lead to adrenal exhaustion, nervous breakdown, or a broken down immune system - thereby exposing a person to disease. The vicious circle repeats itself over and over again and people never seem to be able to get out of the rat race.

Release Your Stress
Here are some healthy habits you can integrate into your daily grind to free yourself from stress forever.

1. Cut the Caffeine: Caffeine stimulates the adrenaline release. Give up the cup of coffee and opt for the therapeutic benefits of caffeine-free herbal teas.

Or you can cut down on your caffeine intake by substituting green tea for coffee, which usually has 1/3 of the caffeine of a cup of coffee, but with the benefits of the antioxidant polyphenols.

2. Meditation: A daily meditation program is can be your number one method to decompress at the end of a busy day and release tension.

3. Take a Breather: Exhale the stress away. Specific exercises can detoxify your body and revitalize your being. Try this exercise, adapted from Chinese qigong and make your goal to slow down, smooth out, and deepen each breath.

With every exhalation, utter the word calm in your mind and breathe out the tension from a part of your body, starting from the top of your head and working your way down through each part of your body until you get to your feet. Release the remaining tension through your toes and the bottoms of your feet.

4. Cleanse the Clutter: Have you ever heard the saying that what you own soon owns you? Not only do these unnecessary items consume much of your energy for cleaning and maintenance, they also add to the clutter, making you disorganized and increasing your stress level. Cut back and let go. A good rule of thumb is that anything you haven’t used in six months can be given away to charity.

5. Lighten Your Schedule: Cut back on the commitments in your calendar of events. If you are really scrambling for some free time, try writing in a day a week to just spend alone and relax…and stick to it!

6. Reframe Your Perspective: As you move through your day, pay attention to what causes you feelings of stress. Our response has much to do with how it will affect us; by reframing our perspective on stressful situations, we can often see that the danger is largely an illusion and maintain a calm frame of mind.

I hope you take some healthy steps toward reducing daily stress. I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

Popularity: 4% [?]

If you enjoyed this post, make sure you subscribe to my RSS feed!

Feeling anxious? We all worry, but sometimes it can overwhelm us. In addition to proper medical treatment there are vitamins, herbs and supplements that can help ease the stress anxiety places on the body. The Wellness Advisor spoke to Sandra Marin, M.P.H. and R.D., about possible solutions to the many problems anxiety can cause.

I constantly feel anxious. What can I do about it?

Sandra Marin: First, you should schedule an appointment with your doctor in order to find out if you are just feeling a little blue or if there isn`t some other more serious type of depression going on. In some cases what may appear to be anxiety may actually be related to a thyroid problem or other medical condition. In either case you need to be assessed by a professional. If your doctor rules out clinical depression then here are some suggestions that may help you feel better. For starters you can also start doing things at home to reduce anxiety levels. For example, try to exercise at least three times a week. You can also try cognitive therapy, and try addressing the specific issues that causes you anxiety. For instance, if you’re constantly stressed about money, plan a budget or open a savings account. For additional help, I would recommend trying SAM-e. SAM-e is a naturally occurring substance that decreases as we age. Studies have shown that it is as effective as anti-depressants, so if your anxiety is linked to depression, it may bring some relief. In addition you try a B-complex supplement and Valerian to help with sleeping problems.

Does anxiety have a physical affect on the body?

Marin: Yes, unfortunately anxiety can often lead to physical symptoms such as trembling, a feeling of fullness, rapid heart beats, dizziness, fatigue, sleep disorders or unsatisfying sleep. Some people have also stated that they feel their body reacts to anxiety very directly. Some people with sensitive skin state they often feel rashes coming on right after a stressful event which heightened their anxiety levels.

Are there any nutrients I should supplement while I am having anxiety?

Marin: SAM-e and a B-complex supplement may help. Valerian is an herb which has been used for years to achieve a good night’s sleep and it may also be something to try if you are having trouble sleeping. In addition, avoid caffeine, nicotine, and chocolate which have been shown to increase anxiety levels.

Are there any natural treatments which can help me?

Marin: Besides supplements I would recommend learning relaxation techniques and cognitive therapy. You can also contact your local health department to find out if there are services in your area to address your needs. You should try to get out of the house and do something fun and try to join social activities and volunteer events. Often times we feel worse when we are alone. Sometimes volunteering to help others can be what can best help you feel better. Try to recognize negative thought patterns. For instance, if you keep having negative thoughts, try to recognize the pattern early on and make a conscious effort to break it. Another thing you can do is plan your day. Many people experience anxiety when they have too much or too little to do so plan a balanced schedule allowing for exercise and social interaction.

Popularity: 4% [?]

If you enjoyed this post, make sure you subscribe to my RSS feed!

If you are among the millions of Americans who are stressed out, here are some tips to help you manage stress:

Try to eat healthy, well-balanced meals. We know nutrition is important for good health and well-being, but it is also important to help manage stress. Limit caffeine and alcohol consumption, and cut back on sugar intake as well. Increase intake of fruits and vegetables at each meal and drink lots of water. Because it may be difficult to achieve good nutrition from diet alone, nutritional supplements are also important to help meet our nutritional requirements that may be compromised from the demands of stress.

Get adequate rest. Your body needs ample time to recover from stressful events, and proper rest and sleep is important to recharge your body. You need to rest as hard as you work.

Learn time management techniques. Learning to manage your time more effectively can help reduce stress. Create a daily plan that works with your schedule.

Exercise regularly. Exercise is a stress-reliever and one of the best approaches to managing stress. Aerobic exercise, such as walking, jogging or biking, increases heart rate and can help fight the effects of stress on our body. Stretching is also effective to relieve muscle tension.

Learn and practice relaxation techniques. Taking yoga, practicing meditation and even taking some deep breaths throughout the day can make a difference and help relax you.

Talk about your feelings. Express your feelings to others in a positive, respectful way. This may help you understand your feelings and cope with them better.

Learn to accept that there are things that are beyond your control. Learn to accept that you cannot make everything happen. Also, learn to say “no.” Laugh often. It is important to keep a sense of humor.

Keep a positive attitude. A little optimism goes a long way.

Popularity: 3% [?]

If you enjoyed this post, make sure you subscribe to my RSS feed!

You may have heard the term while watching home decorating shows or walking through a furniture gallery, but what is feng shui? And how do you use it? Here are some descriptions of feng shui that may help.

This style of decorating is an ancient Chinese art form that supports that principle that color and furniture placement determine the energy of a space. These principles guide the architectural and construction planning of many of the buildings in China even today and you can use these techniques in your home to achieve balance and harmony.

Colors and elements are used when decorating for feng shui, so knowing the properties for both these factors is important. The elements include: wind/air, water, fire, wood and earth. There are colors that correspond with these elements and this is the way you choose the chi, or spiritual energy that you want invited into each room in your home. Each of the elements and colors carry qualities with them as well, which will serve as a feng shui guide when you’re decorating. For instance, if you want a room with a calm yet serious feel, such as a study or library, you may want to choose ‘wood’ colors, such as green or brown, as well as using actual wood furniture in the room.

Chi is also represented by color separations or shakras. It is said that when the shakras are aligned, there is perfect harmony or balance in a room or space. In order to make sure that all colors or shades are represented in your room, you may want to include things like mirrors or crystals in your room. When light is reflected off of them you can see all the colors in the spectrum. Many people use feng shui crystals in rooms that are communal, such as the living room, since many different personalities and energies will be present there.

If you’re still asking ‘what is feng shui?’ you may want to start with a little furniture rearranging. This way, you won’t have to spend any money initially and you can determine how peaceful or aggressive you feel when certain pieces of furniture are moved around in your home. Energy placement is important in a home and simple moves like scooting the sofa further from the entrance, or sliding the bed away from the corner of the wall could make a big difference. For more great tips, you can visit several ‘what is feng shui’ websites, such as www.fengshuitimes.com and www.fastfengshui.com.

Popularity: 8% [?]

If you enjoyed this post, make sure you subscribe to my RSS feed!

What is a panic attack?

A panic attack is one of the most uncomfortable experiences a human being can have. Panic attacks seem to come out of the blue and they can include heart palpitations, tightening in the chest or shortness of breath (which is why they are sometimes confused with heart attacks), choking sensations (which is why you may think you’re going to suffocate) dizziness (which is why you may fear you’re going to pass out), faintness, sweating, trembling, shaking, and/or tingling in the hands and feet. These physiological effects are often accompanied by feelings of unreality, an intense desire to run away, and fears of going crazy, dying or fear of doing something uncontrollable.

Agoraphobia is fear of panic attacks, of going out and being unable to escape if you have a sudden panic attack.

What causes the reactions of a panic attack?

*Although these fears are real at the time, they are primarily the result of adrenaline and other physiological responses that are useful to you when you are really under threat, but are frightening when your mind tricks you into thinking you are.

*Because you start breathing more quickly in the upper portion of your chest, your brain gets less oxygen. As a result, you can have feelings of unreality and disorientation. These reactions can make you think you’re going crazy, but you’re not. No one goes crazy in a sudden or spontaneous way, mental illness develops slowly over time. This kind of breathing can also bring on lightheadedness and fear you’ll lose your balance of faint; just breathe more deeply in the lower part of your abdomen and this feeling will pass.

*Adrenaline dilates the blood vessels in your legs that can make them feel like jelly and you start to tremble and fear you might fall. These sensations will pass if you don’t fight them.

* The tension you feel can affect your inner ear and make you feel dizzy or that things around you are spinning; this is not dangerous and will pass.

* Stress and tension can cause the muscles in your neck and chest to tighten and reduce your ability to breathe. You won’t suffocate. Your brain has a built-in reflex that will eventually force you to breathe.

* A panic attack cannot cause you to have a heart attack even though your heart may beat very fast. A healthy heart is built to beat as many as 200 times a minute for weeks and still keep going. There is a big difference between a racing heart and a heart attack.

* You won’t lose control of yourself. If anything, you’ll be highly focused on one goal, escaping. So, you may try to run away or escape, but losing total control of yourself is a myth, not a reality.

Because of their intensity, they can leave you feeling helpless, terrified and anticipating another attack. While some people have several panic attacks a week, others have one and never have one again or have one every few years.

What can you do to cope with panic attacks so they no longer have the power to frighten you?

* Engage in the regular practice of deep relaxation.

* Exercise every day. Exercise can reduce stress responses such as panic attacks.

* Eliminate stimulants. Stop using caffeine, chocolate, sugar, nicotine, and all stimulant drugs.

* Learn to acknowledge and express your feelings, especially anger and sadness; when you deny these feelings, they can come back to haunt you in the form of panic attacks.

* Learn to challenge your negative thinking patterns and use self-talk that promote a calmer and more accepting attitude toward life.

If you make these 5 lifestyle changes, over time your problem with panic attacks will diminish or vanish entirely. For more specifics on how to change your lifestyle to reduce panic attacks, go to carolynchambersclark.com and find a sample chapter and how to obtain LIVING WELL WITH ANXIETY, WHAT YOUR DOCTOR DOESN’T TELL YOU THAT YOU NEED TO KNOW.

Carolyn Chambers Clark has a masters degree in psychiatric/mental health nursing from Rutgers University, and a doctorate in education from Columbia University. She is author of LIVING WELL WITH ANXIETY and LIVING WELL WITH MENOPAUSE. You can find free articles and newsletters on her web site at carolynchambersclark.com

… and another 5 top tips for battling panic attacks …

6. Plan a weekend adventure. Make it something BIG, something exciting and something you’ve never done before. Some ideas for you to consider: A hot air balloon ride, white water rafting, a survival course, a cattle drive, climb a mountain, scuba diving, whatever you can think of. What’s great about this is the feeling of accomplishment. You’ll bring rich experience into your life and have a lot of fun too!

7. Are you a lonely heart? Maybe you’re still looking for “the right one” or maybe you’ve just come out of a relationship. Either way, it’s time to go and get them! Have a good think about what you want from a relationship. Do you want a serious relationship or just fun? Once you know what you want, try some of these ideas to get a sexy new partner: speed dating, Internet dating, dating agencies, singles nights - there’s lots of ways to meet someone new, make sure you use as many as possible to give yourself a winning advantage. Abandon your prejudices and fears and go and get what you want! NO FEAR!

8. Treat yourself to a pamper day. This is a day where you escape from the hustle and bustle of everyday living and enjoy some stress-free time. You’ll also feel great and give your well being a huge boost. On this day, have a light workout, a swim, a sauna, a Jacuzzi, a steam room. A massage would be nice and if you have access to one, a Turkish baths will give you an invigorating experience. Try to do this at least once a month, it is an excellent stress-buster.

9. Out with the old and in with the new! Clear out all of your old junk, especially anything that reminds you of painful or sad events from your past. A couple of good ideas here would be to have a garage sale or to donate it all to a charity. In this way, you don’t just throw stuff out, you make a contribution for others to benefit from. Once you’ve had a good clear out, give your living space a makeover with new furnishings and accessories. You’ll get plenty of ideas from the myriad of lifestyle magazines now available.

10. Finally, three books that will help you continue your regeneration, They’ve had an amazing impact on my life and I’m sure they’ll do the same for you.

Awaken The Giant Within by Anthony Robbins

Psycho-Cybernetics by Maxwell Maltz

Wishcraft by Barbara Sher

Popularity: 4% [?]

If you enjoyed this post, make sure you subscribe to my RSS feed!