stress reduction-related stories
Stay Young with Yoga
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| Upside Down Pigeon Photo: Dorit Thies |
Certain postures specifically promote youthfulness. Ask your yoga teacher if she can integrate these moves into her practice or do them on your own. I was introduced to them during a yoga retreat hosted by expert Beth Shaw, who's trained over 75,000 instructors around the world. (That's her in the pictures.)
Upside Down Pigeon (or Dead Pigeon)
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Physical benefit: Walking, running and cycling can't be beat, but they also tighten up hips, making them more susceptible to injury, says Shaw. This hip opener will keep them loose and improve your flexibility.
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Emotional benefit: Hips house emotions, acting as a storage depot. This move helps release a lot of pent-up -- and often negative -- feelings.
Daily Fit Tip: You don't need a professional to get a great pedicure
Getting a pedicure is one of the best ways to relax after a hard day, but hitting the salon every time you feel stressed can get expensive. But no worries!
5 new ways to journal
Healthy Habits, Stress Reduction, Diet & Weight Loss, Motivation
Journaling, or keeping a diary, has been shown to have amazing benefits. It can lower your stress level, help you let go of what's bothering you, raise self esteem, and assist you in clarifying your wants and needs in life. It's cheap, and it's easy, but a lot of people still have a really hard time with it.
It's not hard for me to sit down and write a couple pages on my thoughts of the day (or, even just a particular episode). But then again, I'm a writer -- that's what I do.
The thing that seems to throw the people I've talked to for a loop is trying to write something to and for themselves -- they're able to write letters to other people, and they can write a paper if you give them a topic, but they have a hard time just sitting down and writing whatever comes to mind, just for the heck of it. I've got some suggestions (some are courtesy of RedBook) that might make it a little easier to get started. Leave a comment if any of these, or something else, has worked for you!
It's not hard for me to sit down and write a couple pages on my thoughts of the day (or, even just a particular episode). But then again, I'm a writer -- that's what I do.
The thing that seems to throw the people I've talked to for a loop is trying to write something to and for themselves -- they're able to write letters to other people, and they can write a paper if you give them a topic, but they have a hard time just sitting down and writing whatever comes to mind, just for the heck of it. I've got some suggestions (some are courtesy of RedBook) that might make it a little easier to get started. Leave a comment if any of these, or something else, has worked for you!
Ask Laura! He needs to take a "chill pill" to lose weight
Life Fitness is a process of continuous growth: physically, mentally, emotionally and spiritually. Need motivation and guidance to facilitate positive changes in your life? Ask Life Fit Expert Laura Lewis!Recently I have been really stressed. I'm in sales and with the economy the way it is I am making a lot less money than I usually do. Not a good thing. Since I am fairly health conscious I have been working out regularly and trying to eat right. But get this. I have gained about 12 pounds in the last three months. The only thing that changed is my stress went up. What gives?
Best,
Rick M., Clearwater, FL
Dear Rick,
Ah, one of my favorite subjects! Why? I consider myself an "expert" in this area from first hand experience...hey, I am a type "A" personality who, at times, has to really think about taking my stress down a few notches. With about two thirds of our American population to be considered in the "overweight" category many experts attribute this statistic to our high levels of stress as well as poor eating habits and sedentary lifestyles.
So Rick, here's the deal: Being stressed out all the time may make you gain weight simply for the reason that your cortisol levels are higher than normal. "Messaging" to your brain says, wait a minute, survival is in order, let's store more calories as fat. Hmmm, also blood sugar levels get a bit whacky too. The roller coaster ride your blood sugar is on can cause higher levels of insulin to float around in your body too, in an attempt to level it out. Your brain tells your body via your liver to store more calories as fat, "just because". See, keeping your stress level down will level out your biochemistry, making things work a bit more "normally, so you'll burn more fat calories as fuel. At least in theory.
Here are a few tips on how you can take a "chill pill" which may, in turn, tell your body to ramp it up in the fat burning arena:
Jumpstart Your Fitness: By identifying what stresses you out
Stress is a part of life, but it seems like lately with the economy in the state it's in (and gas prices skyrocketing to record high after record high), it's getting to be more than just a part of life -- for some of us, stress has downright taken over our lives. Stress is bad, there's no doubt about that. Sure, in the case of meeting a bear in the woods, stress might help you run faster (or are you supposed stand still?) but in a civilized society, stress doesn't do much more than make us sick. Chronic mental illnesses like depression and anxiety are often directly linked to stress, as are physical conditions like high blood pressure, heart attack, stroke, insomnia, and obesity, to name just a few from an ever growing list.
52 ways to reduce stress
Deadlines, work, overbooked schedules ... we all have stress in our lives. Finding ways to cope with and release stress is essential to a pleasant and happy life. Goodness knows the things that are creating stress probably aren't going away anytime soon.Good Housekeeping has a list of 52 ways to reduce stress. What I love about these ideas is that they're reasonable and easy to accomplish. After all, you don't want to add more stress in your effort to release stress. Some of my favorite ideas from their list include:
- Uncork a Bottle of Whine. Call up a friend or get together just to vent. Be sure to listen to your friend's issues as well.
- Bless Their Hearts. My maternal grandmother always said this, so maybe that's why I love this tip so much. Whenever someone annoys you -- a driver cutting you off in traffic, a rude sales clerk -- just think or say "Bless their hearts." Three simple words to remind you to be compassionate even in the face of annoyance.
- Demi De-Clutter. Instead of trying to declutter your whole home, just pick one small area at a time... a drawer, a desk, the top shelf of your closet. When you break the job down to small portions, it's more manageable.
Check out the full list for more doable stress relievers. Also, visit AOL Health to check your stress level.
Life Fit Chat with Laura Lewis: Stress and Your Blood Sugar
Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday! You never get stressed right? Ah, if only that were true. But to live is to be stressed at some level, and stress causes your blood sugar to rise. If blood sugar is high and your cells are insulin resistant, the elevation of sugar in your blood can cause all sorts of problems including weight gain and diabetes. Our bodies are designed to biochemically deal with stress based upon survival. To those who don't know how stress impacts the body or even to those who are "in the know" let this information serve as a huge reminder as to why you need to keep your stress level down.
Centuries ago, when primitive man walked the planet, threats to survival were around every corner. If one was faced with a saber-toothed tiger in their path, they would have three choices: to fight, to run, or die. During this "fight or flight response," the body is being prepared to expend energy. Adrenaline is released, blood sugar is elevated, digestion slows as most of the blood is in the muscles preparing for action all with the primary purpose of surviving a threat! Either way, energy is expended. Running or fighting, excess blood sugar is used, stress hormones are decreased and all returns to normal.
In modern day, stress looks like: Sitting in traffic and steaming that it isn't moving; being uptight about deadlines; worrying about money; aggravation relating to situations that are not going your way.; and _________. (You fill in the blank with your "stressors") To prevent blood sugar from rising due to stress, practice stress management. Stress reduction techniques can be as simple as focusing upon deep breathing for a minute or two, listening to calming music, "romantic" time with your sweetie, exercising and of course meditating and practicing yoga. As brushing your teeth is included as part of your daily routine, stress reduction techniques should also be on your list each day. What ways do you decrease your stress levels?
Centuries ago, when primitive man walked the planet, threats to survival were around every corner. If one was faced with a saber-toothed tiger in their path, they would have three choices: to fight, to run, or die. During this "fight or flight response," the body is being prepared to expend energy. Adrenaline is released, blood sugar is elevated, digestion slows as most of the blood is in the muscles preparing for action all with the primary purpose of surviving a threat! Either way, energy is expended. Running or fighting, excess blood sugar is used, stress hormones are decreased and all returns to normal.
In modern day, stress looks like: Sitting in traffic and steaming that it isn't moving; being uptight about deadlines; worrying about money; aggravation relating to situations that are not going your way.; and _________. (You fill in the blank with your "stressors") To prevent blood sugar from rising due to stress, practice stress management. Stress reduction techniques can be as simple as focusing upon deep breathing for a minute or two, listening to calming music, "romantic" time with your sweetie, exercising and of course meditating and practicing yoga. As brushing your teeth is included as part of your daily routine, stress reduction techniques should also be on your list each day. What ways do you decrease your stress levels?
Workplace Fitness: Slow down and de-stress
Diet & Weight Loss, Motivation
We're all stressed way too much -- I don't think anybody disputes that. Our schedules are too busy, our jobs too demanding, our family times too rushed. And although it seems like we're always talking about how we need to take it easy and relax,how often do we really make good on that? One bubble bath once every six months just isn't going to cut it! The best stress relief happens when it's built right into your life, and the trick is to form a set of habits that you do on a regular basis without really thinking about it. You don't have to think "this action is meant to decrease my stress" in order to reap the relaxing and re-energizing benefits from it. Here are 5 ways to build stress-relief into your life:
Jumpstart Your Fitness: By easing stress, pain, and bad moods
Swimsuit season is fast approaching! It's just around the corner so now is the time to uncover that beautiful beach body you've been keeping under wraps all winter. Is yours hidden beneath an extra layer of winter flab? Have a great exercise plan in mind but having a hard time getting motivated because of stress, pain, anxiety or even depression? Relaxation is one of your body's best healing mechanisms, but it's not always easy to do. Natural techniques like breathing exercises, muscle relaxation, and guided imagery can help, plus you don't need any special equipment or training to reap the benefits.Workplace Fitness: How to make the most of your lunch hour
Oh the good 'ol days when lunchtime was for nothing but eating, visiting with friends, and relaxing. When is the last time you did nothing but eat on your lunch break? We're a society of stressed-out, always-busy, multi-tasking maniacs most of the time, which of course sets us up for snarfing down fattening convenience foods from fast food joints and vending machines in an effort to save time. Not good. Not good at all. Life is about more than just how much you accomplish each day and although being as productive as possible is not a bad thing, there's definitely something to be said for slowing down to smell the roses. Here's some good advice on how to make the most of your lunch break:
Get outside Depending on where you work, you're probably cooped up indoors in the same place for most of the day, so get outside and breath some fresh air to recharge your body and your mind.
The "do nothing" yoga
Stress Reduction, Fitness, Motivation
Yoga is well-known for the flexibility it promotes, but the meditative and relaxation qualities are also beneficial. If the twists and turns of traditional yoga methods don't appeal to you, you could try yoga nidra -- a style that focuses solely on the meditative side. Also known as yogic sleep, yoga nidra involves lying very still and listening to meditative instructions. Fans of yoga nidra report better stress management and sounder sleep. So what exactly does it involve? Yoga nidra classes are usually 20-45 minutes long. Participants lie comfortably on their back and listen to a series of instructions including focusing on a goal, and focusing on awareness of each part of the body. Participants are also encouraged to think of a situation or emotion that is difficult and then think of its opposite.
While yoga nidra obviously doesn't have the physical benefits of more traditional yoga, the mind-body connection and stress-relieving aspects can be so beneficial for the body and spirit.
Stress Less: Grow your own tranquility
Diet & Weight Loss, Motivation
Medicinal herbs can be welcome relief for stress and it's side effects, including nervousness, anxiety and loss of sleep. Thus the market for consumption via herbal teas and supplements in pill or liquid form. Last week I wrote about the benefits of getting out in the garden to relieve stress. Then I got to thinking, why not include some stress-relieving medicinal herbs while you're at it?
Planting lavender, chamomile, lemon balm, passionflower, California poppy, and others in the relatively long list of herbs known for their calming effects would provide a constant supply of remedies and the peace of caring for them. Herbs that provide stress relief are often classified into various categories for treating related ailments, including anxiety, insomnia, nervousness and restlessness. There's also a breakdown of which herbs to use according to potency according to David Hoffmann's book Medical Herbalism. The same article describes such herbs as nervines: a plant remedy with some kind of beneficial effect upon the nervous system. Nervine relaxants are most important in times of stress and confusion, as they can alleviate many of the accompanying symptoms.
If you can't find appropriate plants or seeds at your local nursery, you can buy many of them online. There are also plenty of tips for growing herbs as well as ideas for growing indoors.
Planting lavender, chamomile, lemon balm, passionflower, California poppy, and others in the relatively long list of herbs known for their calming effects would provide a constant supply of remedies and the peace of caring for them. Herbs that provide stress relief are often classified into various categories for treating related ailments, including anxiety, insomnia, nervousness and restlessness. There's also a breakdown of which herbs to use according to potency according to David Hoffmann's book Medical Herbalism. The same article describes such herbs as nervines: a plant remedy with some kind of beneficial effect upon the nervous system. Nervine relaxants are most important in times of stress and confusion, as they can alleviate many of the accompanying symptoms.
If you can't find appropriate plants or seeds at your local nursery, you can buy many of them online. There are also plenty of tips for growing herbs as well as ideas for growing indoors.
Feeling stressed? Head to the Garden
Spring is here and that means flowers, nature in bloom everywhere, and as I just recently learned while working on an article for
What are the health benefits? The Horticultural Therapy Institute says this unique brand of therapy:
Music therapy
Stress Reduction, Motivation, Alternative & Green Health
For me, turning up the soundtrack to Rent and singing (questionably well) along can just wipe all my stress away. Finding relaxation through music is a wonderful thing, but it's not the same as true music therapy. So what is music therapy exactly? Music therapy involves a trained therapist who uses music as a medium to promote physical, psychological, and social well-being. Music therapy can be used to help reduce stress for hospital patients -- reducing pain and improving mood. It has helped Alzheimer's patients remain calm and improve memory. It can help new parents calm infants and reduce anxiety in kids of all ages. Even the Cancer Treatment Center of America keeps a library of music and holds music therapy sessions to help its patients.
Bring yourself to deal with irrational fears about issues that aren't going away
Diet & Weight Loss, Motivation
All too often, you worry about work, your love life, your bills, taxes -- all issues that you know aren't going to go away. So, to turn around those irrational fears, you need to reprogram the way you react to the triggers that bring on your unwanted anxiety. First: Make a plan. What helps me is to write down how I feel about certain triggers, why I react the way I do, and how I'd like to react instead. By breaking down my fears it helps me discover why they scared me in the first place.
The next step is to reprogram: When you're faced with a fearful situation, you freeze (like I do) because you've programmed yourself to freeze. Instead, concentrate on your breathing and try to visualize a place you associate with calm and serenity -- the beach, the mountains, or your hometown.
Lastly: Practice and improve. Once you recognize the onset of your irrational fears, you'll eventually reprogram yourself to react more pro-actively and that should reduce your stress.
