HEALTH PAGE 2

From Buddy, the "Stress Doctor" ... All About Stress


IN GENERAL ... Stress causes your body to release adrenaline and cortisol, hormones associated with the "fight or flight" response. These hormones kick your body into high gear by dilating your pupils, diverting blood flow to your muscles, and increasing your heart rate, blood pressure, and respiration. So although some stress is good, chronic stress is associated with increased rates of depression and anxiety and may aggravate other medical conditions. Keep stress at bay by getting regular exercise, practicing some form of relaxation or meditation technique, eating a healthful diet, and spending time with family and friends.
Stressful situations cannot always be avoided, however, nothing is better than the right attitude in life in mitigating the negative consequences when having to face those situations. We cannot always change the circumstances that surround us, but we can, with a proper attitude, lessen the effect they have on us. Now for some specific suggestions. And you might ... recommend ... this page to a friend.


A NEW ATTITUDE

A sunny disposition may help protect you against age-related physical decline. Positive thinking may help older people remain physically active and strong, whereas a negative mental attitude may quickly lead to cognitive deterioration, a new study concluded. To see the glass as half full, spend time contemplating the good things in your life and try to avoid repeatedly mulling over negative experiences.

Positive thinking appears to boost health by enhancing immune system function. A positive disposition also may help people avoid mental conditions that have been associated with poor health choices, such as depression and anxiety. If you find yourself struggling to remain positive, consider writing your worries down and then promising to forget about them for the rest of the day. Return to your list when you have time to work on positive solutions to your problems. Also, finding enjoyable ways to pass your free time could give you less time to fret and more positive experiences to remember later on.


AVOID FEELINGS OF SHAME

Shame is a feeling that has no redeeming features and can add to whatever stress one already has. Correctly defined, shame is not the same as guilt. Guilt is for what I do, shame is for what I am.
Guilt can be constructive if it it�s the result of having done something wrong. Healthy guilt leads us to make amends for what we have done wrong, to ask for forgiveness and to avoid doing the same thing again.
Shame is when we feel there is something inherently bad about us, regardless of what we do. Shame destroys self-esteem, and discourages a person from trying to accomplish things and to improve himself.
Just as we want to be spared from disease, injury, and other harmful things, we also want to be spared from shame. This should also put us on the alert that we should never do anything that will arouse feelings of shame in others.


BELIEVE THAT YOU WILL LIVE A LONG LIFE

Aging truly is a self-fulfilling prophecy. How long you live is a direct result of your expectations. If you think you're going to be dead at 60, or 70, or 80, then that is likely to be the case.

Each day you behave in such a way as to guarantee the accuracy of your own prediction. Now, pretend you believe, "I'm going to live to be 100 because that is what I am programmed for." If you can stop pretending and truly believe that statement, then it is likely to come true. Attitude can affect health outcomes. The mind and the body are no longer separate. You cannot make 100 without a healthy partnership between the two.


BRIGHTEN THE ENVIRONMENT

Stress, depression, and insomnia are all related. Related to this is the environment in which you live and work. We know that turning up the lights may help you focus. People who work in brightly lit environments, such as near a sunny window, are more productive and less distracted than people who work in darker interior spaces, a recent study suggests. Maximize your output by working on tough tasks near a sunny window if you can, or bring in some extra lamps and overhead lighting.

A lack of light can affect your mood by upsetting your circadian rhythms. Seasonal affective disorder (SAD) is a type of depression related to this disruption in a person's biological internal clock. Circadian rhythms set the pace for many body processes using a 24-hour cycle. Sleep and mood are just a couple of the processes governed by circadian rhythms. When these rhythms are altered, symptoms of insomnia and depression can result. Evidence suggests light therapy benefits people with SAD, as well as people with non-seasonal depression. If you suffer from depression or a blue mood that lasts for more than a few weeks, see your healthcare provider.

Note: If you suffer from insomnia, don't use your computer in the late evening, because it worsens your inability to sleep. When you look at the computer screen for extended periods, you're essentially looking straight at light. This light tricks your brain into adjusting to a daytime pattern because it suppresses your pineal gland's ability to secrete melatonin, which is needed to be able to go to sleep.


CALMING AN AGING ELDER

A catastrophic reaction is a sudden fit of rage that usually comes in response to stress or an over stimulating environment. Once the out-of-control older person starts cursing, shouting, threatening violence, hitting, biting, or kicking his caregiver, it's hard to stop him. Avoid catastrophic reactions by following these suggestions:
  • Give one direction at a time. Multiple directions such as, "Finish your sandwich, wipe your face, put the dishes in the sink, and wait for me in the living room," delivered in a staccato voice, can initiate a rage reaction.

  • Never rush your elder. Words like "Hurry up, we'll be late" create anxiety and can tip the confused elder into an emotional frenzy. Allow plenty of extra time to get ready for appointments.

  • Don't force your elder to participate in an activity that he's resisting.

  • Protect your confused loved one from fatigue, which puts him at high risk for losing control.

Restraining or criticizing his behavior only makes a catastrophic reaction worse. Try backing off, speaking in a soothing empathic voice, and using distraction. In the midst of a catastrophic reaction, be careful not to further upset the elder with any sudden movements he may consider threatening and that may escalate the episode.

CELEBRATING YOUR WORK ROLE

Think about your job and how it relates to the overall stress in your life. If you're starting to feel that your job is bringing you down, try these strategies to take out some of the stress and put back in some of the fun at work:
  • Take time to think about all that you've accomplished. If you think you've accomplished nothing, you'll feel discouraged. Remind yourself of your successes by creating a chart that highlights your progress and depicts how far you've come on a particular project.

  • Work with your manager to break large projects into smaller pieces. A multi-layer assignment can feel overwhelming. Sit down with your manager and divide the project into smaller manageable goals with specific deadlines. Celebrate each of those smaller goals when you achieve them.

  • Take off a little early on unexpected days. Find some time to take off early when you aren't already committed to a doctor's appointment, meeting at the kids' schools, or tending to personal banking business. Those extra free hours in the afternoon will help remind you that you are a person with a life outside of work.

COMPROMISE AND NEGOTIATE

In a successful marriage, both partners must be able to compromise and negotiate. So often you have to look for ways to bend without breaking. Sometimes, the two of you can find a middle ground. If, for example, you want to spend your two-week summer vacation at the shore and he wants to spend it at a resort with a golf course, you can work it out in several different ways:
  • You can both spend a week at the shore, then a week at the golf resort.
  • You can each spend a portion of your vacation time apart.
  • You can agree to go to the shore this summer, and to the golf resort next summer.

Figure out what's at stake for each of you...and defer to the partner whose needs are stronger. For example, if your wife has had a particularly stressful year, and you know that she finds spending time near the ocean relaxing, consider taking the kind of vacation she wants this summer.
In the long run, it's most important that the outcome of your disagreement doesn't leave one of you feeling like a loser. If you yield on an issue that's important to your partner, it's likely that your partner will do the same for you on another occasion.

Now if ONLY I took my own advice !!! (Three exclamation marks for that one).


DAILY ENCOUNTERS

Here is an instruction from the ancient yoga scholar (and distant uncle of mine), Patanjali, with great advice on how to respond toward the different kinds of people you encounter:
  • Be friendly with those who are happy.
  • Have compassion towards those who are suffering.
  • Have satisfaction towards those who are virtuous.
  • Be indifferent towards those who are wicked.

DEATH RISK RAISED BY STRESS
~~ primarily from tension and anxioty ~~

Just a warning ... men's and women's health needs differ in many important respects, but a nationwide study found that they align in at least one. According to research conducted as part of the Framingham Offspring Study, constant tension and anxiety significantly increase the risk of early death for both men and women. The study's authors tracked nearly 4,000 participants over the course of a decade, finding that those who reported feeling higher degrees of anxiety and tension on a daily basis were 25% more likely to develop heart disease, 24% more likely to experience abnormal heart rhythm, and 23% more likely overall to die earlier than their less-stressed peers. The study recommended counseling for those who experience frequent tension and anxiety.


DE-STRESS WITH GARDEN SCENTS

Aromatherapy offers gentle assistance to help you rebuild your emotional equilibrium after a stress-filled day. Just inhaling the scents of lavender and sandalwood increases the alpha waves in your brain. These waves decrease all the miscellaneous, idle chatter that runs through your mind and encourages you to relax.

These two aromas have a long history of creating meditative states. Other alpha wave essential oils are eucalyptus, pine, and fir, which are stimulants, so they offer an extra element of increased attention when you sniff them. Blood pressure rates jump when you're nervous, but just sniffing the scents of marjoram, orange, or geranium drops your pressure two to five points (both the systolic and diastolic rates). That's not significant enough of a drop if you suffer from high blood pressure, but it does indicate a lowered level.

DON'T FORGET THE CHAIR

You may not think of your chair as a distressing tool, but it may play a surprisingly large role not only in the efficiency of your daily work routine, but also in making living less stressful. When setting up a home office, after you select your work surface, you need to find the right chair to go with it because you'll likely be sitting in that chair for hours at a time. Sitting for long periods in an uncomfortable chair can cause health problems...especially backaches...that can translate into lost productivity. If you're suffering from backaches and/or your legs are going to sleep, you may be the victim of a poorly designed chair.
A well-designed chair adjusts to the shape of your body and allows you to find comfortable positions while you're working. Once it's properly adjusted, it not only supports your back but also reduces the strain on your shoulders, neck, arms, and hands. Look for a chair with these adjustable features:
  • Seat height: When sitting at your computer, your elbows should be at the same height as the keyboard. If necessary, use a footrest to support your feet.

  • Backrest: The backrest should adjust up and down and fit the curve of your lower back. You want your back to be fully supported so that you can sit up straight, with your head positioned directly over your shoulders.

  • Seat cushion: The seat cushion should have a slight forward slope and shouldn't dig into the back of your legs. This takes the pressure off your spine and transfers it to your thighs and feet. You should be able to select the degree of slope that's most comfortable for you.

  • Seat depth: The seat depth adjustment enables you to move the seat cushion forward or backward, depending on the length of your legs.
  • Arms: You should be able to change the height and angle of each arm to conform to the shape of your body.

If the chair can also swivel left and right, tilt forward and backward, and roll on casters, you've got a winner with real mobility, making the task of reaching for things much easier.


DUMP THE DOWNERS

Spirit crushers are those people who try to zap your positive energy. Many times on the surface they seem to be friends or people who care. Everybody has felt the sting of a backhanded compliment. "Gee, Buddy, you look great since you started working out. You spend so much time at the gym, I bet your wife is looking elsewhere."

Comments like this may be said with a smile, but they can hurt. Spirit crushers usually have other issues going on. Perhaps they are jealous of you or feel inadequate with themselves. That doesn't matter so much, though, because the "why" is out of your control. What matters is how you react to situations involving an unsupportive person.

Start becoming aware of spirit crushers in your life and recognize the way you feel around these people. Then, make moves to surround yourself with a sincere support system.


EASY ON A MONDAY

If you choose one day this week to make an extra effort to relax, make it Monday. For certain people, the risk of stroke may be greater on Monday than on other days of the week, a recent study suggested. Researchers are not sure why. However, increased stress levels due to switching from easy Sundays to workday Mondays could be part of the picture. Make time on Mondays for deep breathing exercises and relaxing stretches.

EXERCISE PROGRAM

An extraordinarily simple way to reduce stress, burn calories, and build strength (all at the same time) while in the house, is to keep a pair of hand weights (three pounds, five pounds, or ten pounds, depending on your strength and experience) or resistance bands by the TV. If you don't own hand weights, consider using soup cans, old milk jugs filled with sand, and other homemade weights. If you think that lifting weights will be too distracting during your favorite show, try lifting only during commercials. Doing this gives you starting and stopping points (start lifting when the commercials begin; stop when your show comes back on), lets you rest between sets (while your show is on), and doesn't distract you or anyone else in the room from the program you're watching.


WAYS TO EXERCISE YOU HADN'T THOUGHT OF

As long as we're mentioning exercise, here are several non-sport activities that may contribute to your effort to stay fit, trim, and reduce your stress level.
  • Clasp your hands behind your back and stretch your shoulders and chest as you wait in line at the supermarket checkout counter.

  • Find your kids' jump rope in the back of the closet and jump rope for 10 minutes.

  • Pack casual shoes for work and walk around the perimeter of the company property or around the city block during your break.

  • Take stairs two at a time, especially at work.

  • The next time you check out that big sale at your favorite fashion store, park at the outer edge of the parking lot and use the stairs to walk to each floor.

  • Walk to a nearby convenience store for a low-calorie treat, such as a diet Snapple.

  • When you come home from work, attack those weeds in your garden.

  • While driving home with your spouse some weekend day, ask him or her to drop you off a mile from home. Then walk.

  • While riding up an escalator, let your heels hang over the end of the step. Then lower the heels of your feet, which stretches your calves.

  • While waiting for water to boil to cook pasta, use heavy cans of tomato sauce as dumbbells.

  • While walking through the airport to catch your plane (provided you're not late), walk alongside the moving walkways; see if you can keep pace with the walkway riders.


FAMILIAR FACES

Gazing at familiar faces, even in pictures, may help you feel less stressed. The look of a familiar face appears to soothe nerves and dampen the stress response, according to a new study. And finding the familiar face in a photograph produces the same effect. Spend time with friends and family when you're feeling stressed and keep photos on hand for times when they can't be near. This helps "yours truly" only seeing certain members of the family; some members only cause more stress.


FIDGITY COULD BE GOOD

If you are feeling fidgety, there could be some benefits to that moving around (sitting still never does anyone too much good and exercise and being active can always relieve some stress). In addition, people who fidget or stay active throughout the day burn more calories and tend to be leaner than people who don't, a recent study suggests. Make time for at least 30 minutes of exercise on most days of the week, but remember any additional daytime activities will help you burn more calories.

Exercising for at least 30 minutes on most days of the week will help you burn calories while toning and strengthening muscles and improving your heart and lung function. We know that energy expenditure from all activities except sleeping, eating, account for significant calorie expenditure in some people. Some examples would be maintaining posture, fidgeting, and performing household activities such as cooking, doing laundry, working at the computer, and watering the lawn. Although these activities burn few calories by themselves, they can add up if you stay active throughout the day.


FORGET THE BLUES

Research suggests people prone to blue moods may have an increased health risk. In a study, depressed men experienced an increased risk of dying from stroke compared to their more emotionally vital peers. Seek help from a professional for chronic depression, and find appropriate self-help methods for minor cases of the blues.

The risk of stroke increases with the level of depression. Even mild depressive symptoms may affect overall health Researchers aren't sure of the reason for the connection, but we know that depressed people may have a greater risk of numerous health ills, including cardiovascular disease and stroke. Treating symptoms of depression may be one way to help counter the increased risk. And a return to emotional stability also may help people focus on their overall health and make smart choices related to diet, exercise, and social support.

FORGET THE STRESS

Stress hormones can hamper your brain activity. High levels of stress hormones muddle memory in people of all ages by impairing brain areas involved in cognitive processing. Keep your memory sharp by fighting stress with regular exercise including deep-breathing exercises. Social interactions with supportive people is also important.

Glucocorticoids are steroid hormones your adrenal glands release in response to stress. Although these hormones help regulate metabolism, blood pressure, and cardiovascular function, they can depress immunity. Both long and short-term exposure to elevated levels of these stress hormones impairs memory and cognitive processing in children and adults. Chronically high levels of stress hormones in older adults can also shrink the hippocampus, a brain area involved in emotion and memory, by up to 14 percent.

FORGET YOUR WORRIES

I'm not saying to ignore matters in your life that need some correcting; that would be foolhardy, but a more carefree attitude may help keep your mind free of stress.

Chronic worry (resulting in anxiety and stress), has been linked to an increased risk of cognitive decline. Obsessive worriers had more than double the risk of decline compared to their more carefree peers. Kick worries to the curb by writing them down in a journal or talking them out with people you love. Also, work on decisive plans of action for worries that won't go away.

Anxiety and stress cause wear and tear on your blood vessels by producing a fight-or-flight response in your body. This response includes a racing heart, shallow breathing, dilated pupils, and increased blood flow to muscles in your extremities. Over time, these chronically heightened physiological states could cause needless aging of blood vessels. Research has shown that chronic stress and worry increase the risk of mood disorders, high blood pressure, headaches, and many other conditions. Effective strategies for managing worry include yoga, journaling, deep-breathing exercises, and meditation. Moderate physical activity, such as walking, running, cycling, and swimming, also can help produce feelings of calm and well-being.

GETTING HIGH ON EXERCISE

Exercise releases pleasure hormones which certainly can be a temporary placebo for stress. You'll feel great even on minimal amounts of any types of physical activity, from yoga and deep breathing to running and football, and any vigorous exercise can leave you feeling happy and exhilarated after even a short time. But to experience what is known as an aerobic high, where the brain is awash in feel-good endorphins, studies indicate that you must do intense exercise for an extended period. If you've reached this point, you could suddenly feel as if you're running on air and exerting no effort at all. If you're fit enough to do so, consider pushing yourself to reach this high.


GRACE UNDER PRESSURE

If you can stay calm during stressful situations, it may mean a lower risk of developing high blood pressure later in life. In a study, researchers measured the participants' blood pressure while they completed stressful tasks. Years later, researchers monitored the study participants' blood pressure. Those whose blood pressure had increased most during the initial, stressful-task phase of the study were most likely to have high blood pressure years later. Keeping your blood pressure around 110/70 will add years to your life.

HOME IS WHERE THE SOUP IS

You've been on your feet all day. The temperature outside registers as "nothing but nasty." The laundry is piling up. Your neighbors won't stop playing that awful music. All you want to do is curl up on the couch and relieve the weight of your world. But something's missing. Oh, yeah...comfort food. Winter would be nothing more than summer with a shiver if you couldn't come home and unwind over a steaming bowl of homemade chicken noodle soup. Follow this simple recipe... http://www.bettycrocker.com/recipes/recipe.asp?rid=13221 ... next time you have a little extra energy, then freeze your leftovers, and you can have a soothing bowl of soup whenever you want.


HUMOR FOR RELIEVING STRESS

Humor is a more serious stress-reducer than you may think. Here are some of the ways it can lower your stress level:
  • It relaxes your body. We know that the physical act of laughing can result in an overall lowering of your physiological stress level. After rising briefly while you are laughing, your blood pressure drops and your heart rate slows. The brain may also release endorphins, which can induce a more calming physical state.

  • It can enhance your immunity. Researchers are beginning to discover that humor may have even more important health-enhancing effects. Laughter reduces your body's production of stress hormones while increasing production of disease-resisting T-cells and the chemical interferon, all of which can result in a stronger immune system.

  • It gives you perspective. Humor creates distance and objectivity. If you can find some way to see a potentially stressful situation in a humorous way, you reduce the stress potential of that experience.

  • It can get you to take yourself less seriously. Much of your stress comes from giving too much importance to how you see yourself or how others see you. If you can learn how to laugh at yourself, you rob other people...and circumstances themselves...of their ability to trigger your stress.


KIDS INFLICTING SELF-INJURY

As we see, stress can wreak havoc on every aspect of an otherwise healthy adult's life. A new study of children's emotional health finds that stress can also play a powerful and previously undetected role in self-injury among middle-schoolers. Studies find that those children who report feeling frequently stressed out or upset about their lives are more likely to inflict injuries ranging from cutting to pinching themselves and slamming extremities against walls. Top sources of stress in kids' lives included grades, bullying and family troubles. Some good news is that those kids who confess self-injury express interest in getting help if their parents would approach them.


LAUGH A LITTLE

The physical act of laughing can result in an overall lowering of your physiological stress level. After rising briefly while you are laughing, your blood pressure drops and your heart rate slows. The brain may also release endorphins, which can induce a more calming state. Order some tickets to a comedy club or go visit your humorous best friend next time you need a stress reliever.


LET GO OF MY EGO

The ultimate source of stress is the ego, or what the Yoga masters call the "I-maker." From the perspective of Yoga, the ego is a mistaken notion in which we identify with our particular body rather than the universe as a whole. Consequently, we experience fear of death and attachment to the body and the mind. This attachment, which is the survival instinct, in turn gives rise to all those many emotions and intentions that make up the game of life. Keeping this artificial center...the ego...going is inherently stressful. The Yoga masters all agree that by relaxing the grip of the ego, you can experience greater peace and happiness.

LIFT YOUR SPIRIT

If you're struggling to get to the gym, consider this: workouts are a good way to beat the blues. In a study of adults with mild to moderate depression, researchers noted that burning a certain number of calories each week through aerobic exercise resulted in significantly lower depression scores over time. The workouts in the study were equivalent to a 150-pound person burning about 1,200 calories per week.


MANAGING YOUR INTERRUPTERS...NOT NOW

Most people have trouble letting others know when they're encroaching on space and time, but if you are serious about managing the hours in your day, making it less stressful, and becoming as productive as possible, then you need to become effective. Here are a few tips for communicating effectively with interruptions and the people who create them:
  • As soon as you face your interrupter, ask what you can do for him today. The greeting will remind him of the reason he's there and be a gentle prod to get to the point. Quickly.

  • Whenever you need to keep a call short or stop someone who's constantly interrupting, do it with a smile.

  • Practice using verbal clues that you need to sign off. "You must have important things to do" or "I've taken up enough of your time" are considerate ways to let your caller or visitor know it's time to get back to work.

  • If you truly cannot deal with that person, tell her. Saying, "I really can't help you right now, but I'll spend a minute pointing you in the right direction," is better than promising that you'll help her later.

MASSAGE FOR RELIEVING STRESS

Need a way to massage tension away? Look at your hands and try this.
Hold your left palm in front of you, fingers together. The fleshy spot between your thumb and index finger is a key acupressure point that should spread a sensation of relaxation when messaged. Using your right thumb, massage this sport in a circular motion for a slow count of 15. Switch hands, repeat, and relax.


MEDITATION FOR RELIEVING STRESS

Meditation is also a mental process involving focused attention, or calm awareness, which is called mindfulness. A good first step is to try meditation with a specific focus. This list contains categories of objects that are suitable for a mindfulness exercise.

* A bodily sensation, such as breathing.

* A process or action, such as eating, walking, or washing dishes.

* An external physical object, such as the flame of a candle.

* A mantra, be it a sound, a phrase, or a chant.

Where you meditate should be your very own secret Picking a special place to meditate is important. (Plan to sit down for your mind-taming session.) You want to select a spot with these qualities:
  • Off the beaten track: Settle down somewhere where you aren't likely to get a lot of visitors just as you're getting deep into your mind's eye.
    Away from work: If you work at home or have a desk devoted to personal business, keep it out of sight...and mind...when you're meditating. If possible, remember to shut off the phone, too.

  • Relatively quiet: You can't shut out every sound, but try to find someplace where you can avoid overhearing conversations, TV, radio, and other distractions.


MUSCLE UP

Stress can make your blood pressure spike. What to do? Build up your biceps, triceps, maximus glutinous, and whatever other muscles one enjoys looking at. Fact is that lean body mass helps your blood pressure return to normal after a stressful event, a recent study revealed. Muscle tissue improves your body's ability to regulate sodium, a key for blood pressure control. Tone your muscles by lifting weights a minimum of 10 minutes, 3 times per week.

Up to 1 in 3 people in the United States. have high blood pressure, many of whom do not know they have it. High blood pressure is a silent killer and puts you at increased risk for heart attack, stroke, heart failure, and kidney problems. Uncontrolled high blood pressure can affect your heart, arteries, brain, eyes, and kidneys. Blood pressure fluctuates throughout the day in response to physical and mental stress.

Now, a new study revealed that people who have the greatest proportion of lean body mass exhibit better regulation of blood pressure than people with less muscle mass. Keeping your weight down and exercising regularly can help reduce chronically high blood pressure. Your fitness program should incorporate exercises that build strength, stamina, and flexibility.


OVERCOME SUNDAY NIGHT STRESS

As your weekend winds to an end, you may find yourselves dreading Monday morning. The real culprit is Sunday night. Your stress level lowers only after you get to the office and spend a couple of hours on the job Monday morning. The trick is figuring out how to cope with the night before. Try these tips.
  • Get to bed a little bit earlier Sunday night.
  • Avoid eating that late-night heartburn special.
  • Plan something relaxing on Sunday night...rent a movie or take a bubble bath.
  • Try not to schedule something you dislike as the first thing to do on Monday.
  • Plan something you can look forward to on Monday ... lunch with a friend?

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