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Americans are literally running out of time. Achieving a work-life balance, which is still a luxury for tens of millions of working parents, has been overtaken by an even greater demand: a work-life-nutrition balance. Unfortunately, this increasing demand for nutrition has not been accompanied by a useful strategy that enables people to reclaim time from their harried lives.
The result of this dilemma has been an additional layer of stress applied on top of an already stressful life. This has further highlighted stress as America’s top health problem something that was first brought to public attention in the early 1980s, and has since more obvious in the 2 decades since then[i].
Once the link between time mismanagement and stress is made – and it is virtually axiomatic at this point that this link exists[ii] -- a range of adverse health and nutrition consequences often result. The vicious cycle that ensues is harrowing and known to most people through direct experience, or via painfully seeing it manifest in the life of a family member, friend, or colleague.
Stress can -- and often does -- lead to unhealthy eating[iii], which in turn, leads to even more stress because the body is not receiving the essential micronutrients and vitamins that it requires. While this is happening, since poor eating is often associated with undesirable weight gain, another level of psychological stress – this one associated with body image problems – is unleashed.
Although if the cycle ended here this would be enough to solidify this as a major problem, it continues beyond this point and becomes worse.
This psychological stress due to body image problems/weight gain often leads to “emotional eating”. It is estimated that 75% of all overeating is the result of emotional eating[iv]. This, in turn, leads to yet more nutritional deficiency, since the emotional eating is typically of unhealthy comfort foods that are rich in saturated fat. This – as can be inferred -- leads to yet more stress, and the cycle continues, unabated, often resulting in malnutrition, obesity, and in more cases than most average people realize, even suicide.
The almost clinical description of this negative cycle in the preceding paragraphs does not remotely capture the indescribable pain and suffering that tens of millions of Americans experience each day due to the collision of stress, lack of time, and poor eating habits. While no description could accurately capture the devastation that this negative loop causes, it is enough in the context of this article to firmly declare that it is a profoundly significant crisis.
No quick-fix solution to a problem of this magnitude is possible, and any attempt for an overnight solution should be met with the most aggressive skepticism. The key to addressing a situation of this immense complexity is to identify the root cause, and then provide remedies that mitigate or in some cases, avoid the negative loop from beginning in the first place.
One of the root causes of this problem has been noted already: a lack of time. If more Americans had more time, or felt that they had more time, the stress associated with not having enough time would not be able to pull them under and into a negative nutrition spiral. Therefore, a solution that works on this level – the level of time – is going to be help solve this problem to some extent.
It is within this awareness that time is of the essence that a number of nutritional supplements have been created. Unfortunately, while many of these supplements take mere seconds to ingest, an array of them are not providing the body’s requirement for micronutrients and vitamins.
Furthermore, and quite irresponsibly, many so-called “energy bars” are very high in calories and carbohydrates, and as such can lead to emotional eating and trigger weight gain. It is even more unfortunate than this to observe that the race to market many nutritional supplement products has been more about making money through clever advertising and slogans, than it has been about helping people save time, eat healthy, and avoid potentially life-altering negative stress cycles. This is evidenced by the number of so-called nutritional supplements that are little more than expensive and pretentious candy bars.
However, there are some products that have risen to this ethical challenge – products that have been truly inspired by actual nutritional scientists who see a dire need in society, and have engineered a useful product to help meet that need.
The easiest way to identify such products is to find those that deliver a complete, balanced source of nutrition for time-starved individuals, including: adults, kids, athletes, sedentary individuals, and all those in between. At the same time, these elite products should provide a range of essential nutrients so that, in effect, the nutrition source can be relied upon as a complete meal when time is severely limited.
Solving America’s time-starved dilemma is bigger than any one product, or series of products, to solve. However, though the perfect solution to this complex problem remains elusive, it is clear that part of that eventual solution will depend on resolving causes, and not chasing symptoms. Nutritional products that offer scientifically developed meal and supplement solutions will be a major ally in this resolution.
Showing posts with label Stress. Show all posts
Showing posts with label Stress. Show all posts
Thursday, February 11, 2010
All about smoking and how to quit
Why do we smoke?
Why do we smoke, when we all know that it is not good for health? There are very many reasons to it but in this article we will ponder over the biggest reason in today’s times and that is to release STRESS. What is stress, can we remove it through smoking, if not then how can we remove it, lets talk a little in the light of these questions.
What is Stress?
What is Stress? Stress is the situation when we feel helpless, incapable to perform, not able to meet the deadlines and pressurized. Stress could be due to any reason, be it work pressure, differences at personal front, may be due to financial crisis, or it could be due to anything.
Can we remove it through smoking?
Can we remove it through smoking? Can we smoke away our blues in the air and relax? Perhaps the answer is in the negative. If I have to submit a report to my boss in an hour, which I know, is just impossible and I am thus nervous, will smoking a complete cigarette down my lungs make me build a ginnee of that smoke that will do some miracle for me. Perhaps that could have happened, but alas it is not so. Then why am I smoking, if it is doing no good to me?
Then what to do?
Then what should I do in a stressful situation? The answer is confront it. Face the problem and find a solution to it. As for in my case above I would have talked to my boss, for some more time to prepare the report or if that could not have been possible to, provide me with some helping hand. Thus in a nutshell it is only positive attitude and logical thinking that helps you come out of a crisis situation. That’s why it is rightly said that it’s your attitude and not your aptitude that decides your altitude.
Dangers of smoking
Smoking not only does no good to us but it is bad for us, it thus does double harm to us. Smoking increases the chances of death due to lungs and breast cancer by a number of times. It wrecks the lungs during sports.
Tobacco the chemical contained in the cigar narrows the blood vessels and strains our heart. The biggest harm of tobacco is that it makes a person addictive to its use. So one should watch out, so as not to become addictive to its use in his plight to get rid of his worries and frustration.
Why do we smoke, when we all know that it is not good for health? There are very many reasons to it but in this article we will ponder over the biggest reason in today’s times and that is to release STRESS. What is stress, can we remove it through smoking, if not then how can we remove it, lets talk a little in the light of these questions.
What is Stress?
What is Stress? Stress is the situation when we feel helpless, incapable to perform, not able to meet the deadlines and pressurized. Stress could be due to any reason, be it work pressure, differences at personal front, may be due to financial crisis, or it could be due to anything.
Can we remove it through smoking?
Can we remove it through smoking? Can we smoke away our blues in the air and relax? Perhaps the answer is in the negative. If I have to submit a report to my boss in an hour, which I know, is just impossible and I am thus nervous, will smoking a complete cigarette down my lungs make me build a ginnee of that smoke that will do some miracle for me. Perhaps that could have happened, but alas it is not so. Then why am I smoking, if it is doing no good to me?
Then what to do?
Then what should I do in a stressful situation? The answer is confront it. Face the problem and find a solution to it. As for in my case above I would have talked to my boss, for some more time to prepare the report or if that could not have been possible to, provide me with some helping hand. Thus in a nutshell it is only positive attitude and logical thinking that helps you come out of a crisis situation. That’s why it is rightly said that it’s your attitude and not your aptitude that decides your altitude.
Dangers of smoking
Smoking not only does no good to us but it is bad for us, it thus does double harm to us. Smoking increases the chances of death due to lungs and breast cancer by a number of times. It wrecks the lungs during sports.
Tobacco the chemical contained in the cigar narrows the blood vessels and strains our heart. The biggest harm of tobacco is that it makes a person addictive to its use. So one should watch out, so as not to become addictive to its use in his plight to get rid of his worries and frustration.
Exercise And Stress
Exercise may not be the most exciting word in your vocabulary, but it sure has a lot of benefits. Participating in daily exercise not only makes us healthier in general, it can diminish the effects of stress on our bodies as well.
How many times have you heard someone proclaim, “The doctor says it’s stress.” ? We occasionally laugh it off, concluding that’s just what doctors say when they don’t know the real answer or diagnosis. But the truth of the matter is that too much stress plays a role in many diseases.
To increase your immune system and decrease your stress levels, try some daily exercise. Movement is the key word here. Bend, stretch, reach, walk. And there’s no need necessarily to buy expensive equipment. You can implement more movement into your daily routine and reap the benefits.
If you’re keen on aerobic exercise, grab a partner and have a blast with one of the basic aerobic videos. Or simply go out for a walk and enjoy spending time together. You’ve heard it dozens of times –walking really is the best overall excise for your health. As long as you have a decent pair of walking shoes, you’re in business!
Also, as you’re going throughout your daily activities, make it a point to walk a little further, bend down and pick something up instead of using some sort of pick up stick or knocking the item toward you with your foot. While you’re sitting, do some simple stretches for your neck and shoulders.
If you enjoy watching television, buy a jogging board. These padded boards make running, jumping or walking in place less stressful on your knees and joints. They’re easy to store and portable. In my opinion, jogging boards are the best piece of exercise equipment you can buy. And they’re far cheaper than bulky treadmills and stationary bikes, too!
By making it a point to move more throughout the day, you boost your body’s immunity and stay healthier in general. There’s no reason to allow stressful situations to take a toll on your health.
How many times have you heard someone proclaim, “The doctor says it’s stress.” ? We occasionally laugh it off, concluding that’s just what doctors say when they don’t know the real answer or diagnosis. But the truth of the matter is that too much stress plays a role in many diseases.
To increase your immune system and decrease your stress levels, try some daily exercise. Movement is the key word here. Bend, stretch, reach, walk. And there’s no need necessarily to buy expensive equipment. You can implement more movement into your daily routine and reap the benefits.
If you’re keen on aerobic exercise, grab a partner and have a blast with one of the basic aerobic videos. Or simply go out for a walk and enjoy spending time together. You’ve heard it dozens of times –walking really is the best overall excise for your health. As long as you have a decent pair of walking shoes, you’re in business!
Also, as you’re going throughout your daily activities, make it a point to walk a little further, bend down and pick something up instead of using some sort of pick up stick or knocking the item toward you with your foot. While you’re sitting, do some simple stretches for your neck and shoulders.
If you enjoy watching television, buy a jogging board. These padded boards make running, jumping or walking in place less stressful on your knees and joints. They’re easy to store and portable. In my opinion, jogging boards are the best piece of exercise equipment you can buy. And they’re far cheaper than bulky treadmills and stationary bikes, too!
By making it a point to move more throughout the day, you boost your body’s immunity and stay healthier in general. There’s no reason to allow stressful situations to take a toll on your health.
Ten Easy Relaxation Techniques
Stress is more than just unpleasant. It's dangerous. Try these relaxation techniques today, and use them whenever you feel that tension coming on.
1. Leave the room. This really helps if the things stressing you out are in the room or related to it. Just get out for a little while.
2. Take five deep breaths through your nose. Close your eyes and pay attention only to your breathing while doing this. This is like a mini-meditation.
3. Take a hot shower. The hot water relaxes your muscles, and the break from more stressful activities helps too.
4. Drink chamomile tea. It seems to have a calming effect on the nerves.
5. Stop and watch your mind. Often if you can spot the stressors lurking just below the surface (hunger, worry, a phone call you need to make), you can resolve them and feel more relaxed.
6. Laugh. You know from experience that this helps you relax, right? Find the guy that knows all the best jokes, or just find something funny in front of you.
7. Listen to relaxing music. Keep your favorite relaxation CD at the office, or wherever you'll need it most.
8. Take a walk. This is one of the best relaxation techniques if you have at least ten minutes to spare. Find a pretty place to walk while you're at it.
9. Get a hug. As long as it's from somebody you don't mind hugging you, this really can be relaxing.
10. Break your routine. Talk to that guy sleeping on the bench, or eat lunch on the roof. Anything that breaks you out of your habitual patterns can relieve stress.
Why Easy Relaxation Techniques?
You can change yourself over time, so you're naturally more relaxed. But if the thought of the work involved just stresses you more, you might have to take it slow. In the meantime, the relaxation techniques above really aren't difficult, so why not try one or two today?
1. Leave the room. This really helps if the things stressing you out are in the room or related to it. Just get out for a little while.
2. Take five deep breaths through your nose. Close your eyes and pay attention only to your breathing while doing this. This is like a mini-meditation.
3. Take a hot shower. The hot water relaxes your muscles, and the break from more stressful activities helps too.
4. Drink chamomile tea. It seems to have a calming effect on the nerves.
5. Stop and watch your mind. Often if you can spot the stressors lurking just below the surface (hunger, worry, a phone call you need to make), you can resolve them and feel more relaxed.
6. Laugh. You know from experience that this helps you relax, right? Find the guy that knows all the best jokes, or just find something funny in front of you.
7. Listen to relaxing music. Keep your favorite relaxation CD at the office, or wherever you'll need it most.
8. Take a walk. This is one of the best relaxation techniques if you have at least ten minutes to spare. Find a pretty place to walk while you're at it.
9. Get a hug. As long as it's from somebody you don't mind hugging you, this really can be relaxing.
10. Break your routine. Talk to that guy sleeping on the bench, or eat lunch on the roof. Anything that breaks you out of your habitual patterns can relieve stress.
Why Easy Relaxation Techniques?
You can change yourself over time, so you're naturally more relaxed. But if the thought of the work involved just stresses you more, you might have to take it slow. In the meantime, the relaxation techniques above really aren't difficult, so why not try one or two today?
Stress Research the Fight-or-Flight Response
In 1932, Walter Cannon offered some of the earliest research on stress and established the theory of the "fight-or-flight" response. His work proved that when an organism experiences a shock or perceives a threat, it reacts instantly by releasing hormones that help it to survive.
In human beings and other animals, these hormones allow for greater speed and strength. Heart rate and blood pressure increases, delivering more oxygen and blood sugar to support major muscles.
Sweating increases to better cool the muscles and allowing them to remain efficient. Blood is regulated to reduce blood loss if there is any damaged. Hormones focus our attention on the threat, to the exclusion of everything else. All of this commands a heightened ability to survive life-threatening events.
We can also trigger this same reaction when faced with something unexpected or something that frustrates our goals. If the threat is small, our response will be likewise, we may not notice the stressor among the many other distractions of a stressful day.
This mobilization of the body to spring into survival mode also has negative consequences. We become excitable, anxious, jumpy and irritable. This state can reduce our ability to be most effective. With shakiness and a pounding heart, we can find it difficult to carry out controlled skills.
The intensity of our focus on survival takes from our ability to draw information from many sources. We can find that we are more accident-prone and less able to make good decisions.
To be most productive, our day-by-day lives require a calm, rational, controlled and socially sensitive approach.
We need to be able to control our fight-or-flight response; otherwise, we can have problems later on such as poor health and burnout.
In human beings and other animals, these hormones allow for greater speed and strength. Heart rate and blood pressure increases, delivering more oxygen and blood sugar to support major muscles.
Sweating increases to better cool the muscles and allowing them to remain efficient. Blood is regulated to reduce blood loss if there is any damaged. Hormones focus our attention on the threat, to the exclusion of everything else. All of this commands a heightened ability to survive life-threatening events.
We can also trigger this same reaction when faced with something unexpected or something that frustrates our goals. If the threat is small, our response will be likewise, we may not notice the stressor among the many other distractions of a stressful day.
This mobilization of the body to spring into survival mode also has negative consequences. We become excitable, anxious, jumpy and irritable. This state can reduce our ability to be most effective. With shakiness and a pounding heart, we can find it difficult to carry out controlled skills.
The intensity of our focus on survival takes from our ability to draw information from many sources. We can find that we are more accident-prone and less able to make good decisions.
To be most productive, our day-by-day lives require a calm, rational, controlled and socially sensitive approach.
We need to be able to control our fight-or-flight response; otherwise, we can have problems later on such as poor health and burnout.
Stress & Spirituality, Part 1
Take a moment to close your eyes and think about what a ‘spiritual’ person looks like. Whether you see them as sitting lotus-style in saffron robes or speaking emphatically from a pulpit, I’d bet one thing you won’t see them as is ‘stressed’. Relaxed… serene… beatific. These are all adjectives we associate with the super-spiritual. But stressed? Kind of defeats the purpose of all that spirituality, doesn’t it?
I’m going to take a moment here to make the all-important distinction between religion and spirituality. Different people have different definitions of each, but for the purposes of this article, it’s important to be clear about what I mean by each term. A religion is a codified set of beliefs and practices shared by adherents. Spirituality, by contrast, is about an individual’s relationship with Spirit (however they might see it) and their connection with their own spiritual aspect. Please note that the two concepts can co-exist, but that religion doesn’t have to be spiritual, and equally, spirituality doesn’t need to be religious.
In this article, I want to focus on spirituality, rather than religion. If you do follow an organised religion, feel free to apply the information to your own spiritual path. If not, I invite you to keep in mind the difference between religion and spirituality as you read. This is because there’s a great deal of evidence that a healthy spiritual belief system can both help lessen the impact some of our stressors have on us, and deal with the consequences of our stress responses. The first half of this article covers some of the suggested reasons for this, while the second (which will appear in the next issue of Optimum Stress News) explores how we can use this link to help with our stress management.
SUPPORT NETWORKS
Most stressors seem bigger and more difficult to deal with if we’re feeling isolated and as though we’re dealing with them alone. Knowing that we belong to and can connect with a group of people who care, and who can offer solace, strength and possibly even solutions, can do much to offset that feeling. And interestingly enough, that sense of belonging doesn’t necessarily have to be to a group of people. If we see the natural world as something we can interact with, or Spirit or our Higher Selves as beings with whom we can talk, then they can become part of our support just as much as actual people could.
PERSPECTIVE
In the thousand and one things we all have to do to keep up with the demands work, study, family, and friends; problems that would seem fairly minor if they attacked us one-by-one can seem unbearably huge. At such times, believing in something bigger than ourselves (or bigger than the day-to-day self who has to deal with all of these problems) can sometimes help to shrink our stressors back down to something approaching a manageable size.
MEANING
It’s a hard thing to accept when we’re going through tough periods, but it’s not the things that happen to us that upset us. What upsets us is the meanings we give those events. For example, if I’ve just failed a job interview, it’s not actually failing the interview that’s upset me – it’s all the things I’ve made it mean. Perhaps, in my mind, it means I’ll never get a job, that I’m just no good at interviews, that I’ll always be broke, or even that I’m a useless person in all areas of my life. Whatever it might be, unless I had my heart set on that specific job, it’s unlike to just be the interview results. When this happens, a sense of spirituality can help me to look for positive meanings in seemingly negative events – enabling me to ask what I can learn, or how I can grow stronger, instead of asking why it’s always me that gets dumped on.
SPACE & STILLNESS
Something most spiritual systems emphasise is the need for time spent by ourselves in quiet and stillness. In this still space, our minds - weary of thoughts rushing around at breakneck speed – can find rest. The time alone can be spent meditating, praying, or just listening and appreciating what is there around and within us in that given moment. The form doesn’t matter – whatever is right for you is what’s right for you. It’s the peace and respite we’re accessing – the simple ‘time out’ that makes this so helpful for stress management.
These are just four of the possible suggested ways that developing a personal spirituality can help in keeping our stress at optimum levels. In Part 2, we’ll look at how we can start to develop the kind of spirituality that’s true to our own individual values, and how to make use of it as a tool for managing stress. If you have any questions or comments on the first half of the article, please don’t hesitate to contact me. Otherwise, until the next issue, may every day bring you closer to your optimum life.
I’m going to take a moment here to make the all-important distinction between religion and spirituality. Different people have different definitions of each, but for the purposes of this article, it’s important to be clear about what I mean by each term. A religion is a codified set of beliefs and practices shared by adherents. Spirituality, by contrast, is about an individual’s relationship with Spirit (however they might see it) and their connection with their own spiritual aspect. Please note that the two concepts can co-exist, but that religion doesn’t have to be spiritual, and equally, spirituality doesn’t need to be religious.
In this article, I want to focus on spirituality, rather than religion. If you do follow an organised religion, feel free to apply the information to your own spiritual path. If not, I invite you to keep in mind the difference between religion and spirituality as you read. This is because there’s a great deal of evidence that a healthy spiritual belief system can both help lessen the impact some of our stressors have on us, and deal with the consequences of our stress responses. The first half of this article covers some of the suggested reasons for this, while the second (which will appear in the next issue of Optimum Stress News) explores how we can use this link to help with our stress management.
SUPPORT NETWORKS
Most stressors seem bigger and more difficult to deal with if we’re feeling isolated and as though we’re dealing with them alone. Knowing that we belong to and can connect with a group of people who care, and who can offer solace, strength and possibly even solutions, can do much to offset that feeling. And interestingly enough, that sense of belonging doesn’t necessarily have to be to a group of people. If we see the natural world as something we can interact with, or Spirit or our Higher Selves as beings with whom we can talk, then they can become part of our support just as much as actual people could.
PERSPECTIVE
In the thousand and one things we all have to do to keep up with the demands work, study, family, and friends; problems that would seem fairly minor if they attacked us one-by-one can seem unbearably huge. At such times, believing in something bigger than ourselves (or bigger than the day-to-day self who has to deal with all of these problems) can sometimes help to shrink our stressors back down to something approaching a manageable size.
MEANING
It’s a hard thing to accept when we’re going through tough periods, but it’s not the things that happen to us that upset us. What upsets us is the meanings we give those events. For example, if I’ve just failed a job interview, it’s not actually failing the interview that’s upset me – it’s all the things I’ve made it mean. Perhaps, in my mind, it means I’ll never get a job, that I’m just no good at interviews, that I’ll always be broke, or even that I’m a useless person in all areas of my life. Whatever it might be, unless I had my heart set on that specific job, it’s unlike to just be the interview results. When this happens, a sense of spirituality can help me to look for positive meanings in seemingly negative events – enabling me to ask what I can learn, or how I can grow stronger, instead of asking why it’s always me that gets dumped on.
SPACE & STILLNESS
Something most spiritual systems emphasise is the need for time spent by ourselves in quiet and stillness. In this still space, our minds - weary of thoughts rushing around at breakneck speed – can find rest. The time alone can be spent meditating, praying, or just listening and appreciating what is there around and within us in that given moment. The form doesn’t matter – whatever is right for you is what’s right for you. It’s the peace and respite we’re accessing – the simple ‘time out’ that makes this so helpful for stress management.
These are just four of the possible suggested ways that developing a personal spirituality can help in keeping our stress at optimum levels. In Part 2, we’ll look at how we can start to develop the kind of spirituality that’s true to our own individual values, and how to make use of it as a tool for managing stress. If you have any questions or comments on the first half of the article, please don’t hesitate to contact me. Otherwise, until the next issue, may every day bring you closer to your optimum life.
Are You Fit?
Fitness refers to ability of the body to function with vigor and alertness. Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes. But do we know if we are really fit? How do we tell?
First, you might want to look at your exercise habits, if there are any. If there aren’t any exercise routines to examine, no fitness. Everyone, no matter what their age, benefits from exercise. It keeps our bodies conditioned, our mental sharpness working at top speed, and thanks to the physical aspect, we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!
Do you take in more calories than your body needs? Are you supplementing your vitamins and minerals to make sure you are getting your recommended daily allowances? If you’re not making the most basic of efforts to take care of your nutritional needs, you aren’t a fit individual. You may not look sick, you may not have any noticeable symptoms of ill-health, but you’re not the fit and toned individual you could be.
What about the stress levels in your life? Do work in an environment with high levels of stress? Is your personal life a source of comfort or does it add to your stress levels? Do you engage in some form of stress-relieving activity? Stress is the number on contributor to heart attacks and strokes, since they manage to speed up the affect of the real culprits. Stress is basically an out of control situation for most adults today. We manage to schedule every moment of our free time, and leave ourselves with no time for quiet reflection, or time to deal with life’s unexpected emergencies.
Fitness requires us to examine more than just our exercise routine. The mere definition of fitness refers to the body’s ability to meet physical stresses. That includes coping with our day to day life, getting from the beginning of the day to the end, without being worn completely out. In order to be truly fit, we find ways to rid ourselves of built up stress, the kind that begins to affect our muscles, muscle tone, and composition. Massages are the best cure for ridding our bodies of the stress buildup that can occur, even with exercise regimens and detract from our overall fitness.
Exercises that demand total body involvement are the best for maintaining and improving your level of fitness most effectively. Running, swimming, jogging, dancing, cycling, and very brisk walking are some of the more popular total body involvement exercises.
There are so many occasions to stop and question our efforts at maintaining optimal health, that we usually don’t even take the time to begin the examination. But it is beneficial to our overall health, the quality and quantity of our life, to make every effort to be fit, healthy, individuals. Read more health and fitness articles at http://www.dietpost.info http://www.fitnesspost.info http://www.takingsteroids.com http://anabolic.ca
First, you might want to look at your exercise habits, if there are any. If there aren’t any exercise routines to examine, no fitness. Everyone, no matter what their age, benefits from exercise. It keeps our bodies conditioned, our mental sharpness working at top speed, and thanks to the physical aspect, we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!
Do you take in more calories than your body needs? Are you supplementing your vitamins and minerals to make sure you are getting your recommended daily allowances? If you’re not making the most basic of efforts to take care of your nutritional needs, you aren’t a fit individual. You may not look sick, you may not have any noticeable symptoms of ill-health, but you’re not the fit and toned individual you could be.
What about the stress levels in your life? Do work in an environment with high levels of stress? Is your personal life a source of comfort or does it add to your stress levels? Do you engage in some form of stress-relieving activity? Stress is the number on contributor to heart attacks and strokes, since they manage to speed up the affect of the real culprits. Stress is basically an out of control situation for most adults today. We manage to schedule every moment of our free time, and leave ourselves with no time for quiet reflection, or time to deal with life’s unexpected emergencies.
Fitness requires us to examine more than just our exercise routine. The mere definition of fitness refers to the body’s ability to meet physical stresses. That includes coping with our day to day life, getting from the beginning of the day to the end, without being worn completely out. In order to be truly fit, we find ways to rid ourselves of built up stress, the kind that begins to affect our muscles, muscle tone, and composition. Massages are the best cure for ridding our bodies of the stress buildup that can occur, even with exercise regimens and detract from our overall fitness.
Exercises that demand total body involvement are the best for maintaining and improving your level of fitness most effectively. Running, swimming, jogging, dancing, cycling, and very brisk walking are some of the more popular total body involvement exercises.
There are so many occasions to stop and question our efforts at maintaining optimal health, that we usually don’t even take the time to begin the examination. But it is beneficial to our overall health, the quality and quantity of our life, to make every effort to be fit, healthy, individuals. Read more health and fitness articles at http://www.dietpost.info http://www.fitnesspost.info http://www.takingsteroids.com http://anabolic.ca
Cortisol, Stress And Body Fat
It seems that every time science uncovers some type of association between body fat and anything, opportunistic entrepreneurs are waiting in the shadows to create a product and a marketing campaign around it. They ride the wave into the multi millions, until the buzz dies down or until the Federal Trade Commission (FTC) sues and slaps a padlock on their warehouse doors. Then, it’s on to the “next big thing in weight loss,” because they know there will always be a gullible crowd eagerly waiting for the next quick fix. The most recent example is when researchers discovered a correlation between cortisol and abdominal body fat. Cortisol was then blamed as the latest culprit in the obesity problem, and cortisol-suppressing pills were touted as the “miracle solution.”
Big Claims, Little Proof
After a web search on the subject of cortisol, here are some of the claims you may find:
* Stress makes you fat
* Cortisol is what makes you fat
* Cortisol reducing supplements control stress
* Cortisol reducing supplements reduce belly fat
* Cortisol reducing supplements get rid of “stress fat”
* Cortisol reducing supplements balance hormone levels that cause stress
* Cortisol reducing supplements increase muscle growth
* Cortisol supplements suppress appetite
* Cortisol supplements speed up metabolism
The advertising claims include just enough scientific fact to make even the savviest consumers say, “That makes sense, I think I’ll try that.” They also hit home emotionally by focusing on common hot buttons such as stress (who isn’t at least a little stressed in this day and age?) Brilliant marketing. Convincing. Unfortunately, most of the claims being made are completely false, with only a tiny thread of truth woven in.
Cortisol is a very important hormone that you must understand if you want to get maximum results from your training and nutrition programs, but if you don’t educate yourself, you may become one of the millions of victims to fall for this latest fad. The answers to the frequently asked questions in this article will arm you with the science-based facts, while helping you steer clear of the hype-based scams.
What is cortisol?
Cortisol is a hormone produced by your adrenal glands. It falls into a category of hormones known as “glucocorticoids”, referring to their ability to increase blood glucose levels. Cortisol is the primary glucocorticoid.
Why does your body produce cortisol?
Cortisol is a stress hormone. Your body produces cortisol in response to stress, physical, mental or emotional. This can include extremely low calorie diets, intense training, high volume training, lack of quality sleep as well as common daily stresses such as job pressures, fights with your spouse or being caught in a traffic jam. Trauma, injury and surgery are also major stressors to the body (Note: much of the research done on cortisol and stress has been done on recovering patients, and such findings may not carry over to healthy, athletic populations).
What does cortisol do?
Cortisol is part of the fight or flight response. Faced with a “life or death” situation, cortisol increases the flow of glucose (as well as protein and fat) out of your tissues and into the bloodstream in order to increase energy and physical readiness to handle the stressful situation or threat.
How do you know whether your cortisol levels are high?
You can get your cortisol levels tested if you choose to. The most common method of testing is a blood test (blood cortisol levels). Saliva and 24 hour urine tests are also available.
What is a normal level of cortisol?
Cortisol levels are higher in adults than children and levels fluctuate throughout each 24 hour period, so tests must account for the time of day. Cortisol concentrations are highest in the early morning around 6 – 8 a.m. and they are also elevated after exercise (a normal part of your body’s response to exercise). The lowest levels are usually around midnight. According to the Medline Encyclopedia, normal levels of cortisol in the bloodstream at 8:00 a.m. are 6-23 mcg/dl.
Should you get your cortisol levels tested?
For serious competitive athletes, it may be worth the time, expense and inconvenience to have cortisol tests done on a regular basis. Some strength and conditioning coaches insist on it. For the average trainee, as long as you are aware of the factors that produce excessive cortisol and take steps to keep it in the normal, healthy range, then testing is probably not necessary.
Is cortisol related to abdominal obesity?
Yes. There is a link between high cortisol levels and storage of body fat, particularly “visceral” abdominal body fat (also known as intra-abdominal fat). Visceral fat is stored deeper in the abdominal cavity and around the internal organs, whereas “regular” fat is stored below the skin (known as subcutaneous fat). Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes.
Does Cortisol Make you fat?
No, cortisol is not “the thing” that makes you fat. In fact, one of the effects of cortisol is to increase the breakdown of stored adipose tissue into glycerol and fatty acids where it can enter the bloodstream and then be used as energy. High levels of cortisol are merely one contributing factor to storage of abdominal fat, not the primary cause. An excess of calories from too much food and not enough exercise is what makes you fat.
If cortisol is related to abdominal obesity, then will taking a cortisol suppressing pill get rid of abdominal (belly) fat?
No. Just because there is an association between high cortisol levels and abdominal body fat doesn’t mean that a taking a cortisol-suppressing pill will remove abdominal body fat. The studies which showed a relationship between cortisol and body fat did not test whether suppressing cortisol removes fat that is already deposited on your body.
Does stress make you fat?
No. If it did, then everyone who is stressed would be gaining fat. Many people lose weight while under stress. In some studies, test subjects with the highest cortisol levels lost the most weight. Stress, by itself, does not increase body fat. However, if stress stimulates appetite and leads to overeating, then the excess calories from “stress eating” can make you fatter.
Is cortisol is bad for you?
Cortisol is not “bad for you,” it is a hormone that is essential for life as part of our natural stress response. There are many hormones in our bodies, which in the proper amounts, maintain good health, but in excess or in deficiency, have negative effects or even contribute to health problems or diseases. Cortisol is no different. For example, Cushing’s syndrome is a disease of high cortisol levels, while Addison’s is a disease of low cortisol levels. You want to maintain a healthy, normal level of cortisol, not suppress your cortisol to nothing or allow it to remain elevated.
Chronically elevated cortisol levels may have a variety of negative effects. Cortisol is catabolic and elevated cortisol levels can cause the loss of muscle tissue by facilitating the process of converting lean tissue into glucose. An excess of cortisol can also lead to a decrease in insulin sensitivity, increased insulin resistance, reduced kidney function, hypertension, suppressed immune function, reduced growth hormone levels, and reduced connective tissue strength. Chronically elevated levels of cortisol can also decrease strength and performance in athletes.
Can suppressing cortisol improve your muscle growth and strength?
High cortisol levels can increase muscle protein breakdown and inhibit protein synthesis (building up muscle proteins), so a chronically elevated cortisol level is clearly counterproductive to building muscle. Bringing elevated cortisol levels back to normal may improve recovery, strength, hypertrophy and performance. However, there is no scientific evidence that reducing your cortisol levels below normal will have any effect on
increasing strength or muscle growth.
Should you take a cortisol-suppressing supplement to help you lose weight?
In my opinion, no, absolutely not. Cortisol suppressing supplements are not a valid solution for losing weight. The FTC has filed lawsuits against the makers of Cortislim and Cortistress, charging them with making false and unsubstantiated claims that their products can cause weight loss. Lydia Parnes, acting director of the FTC’s bureau of consumer protection says, “The defendant’s claims fly in the face of reality. No pill can replace a healthy program of diet and exercise.” Reducing excessively high cortisol levels through supplement use may prove beneficial in some ways for hard training athletes. However, pills do not make you lose fat. Body fat is lost by creating a caloric deficit through exercise and nutrition.
Should you take a cortisol-suppressing supplement to help control your stress levels?
There are quite a few supplements, mostly herbs, which are reputed to have “calming,” “relaxing,” “tranquilizing,” “stress-relieving” or “anti-anxiety” effects. These include Magnolia bark, kava kava, valerian, L-theanine and too many others to mention. However, very few studies exist which have directly tested the effects of these herbs on cortisol levels. Although some people may find value in these types of products, the ideal solution is to reduce the stress or change your perception of the stress to lessen its physical effects. Treating symptoms does not remove causes. It can be dangerous to “band-aid” the effects of stress while the stress remains in place.
What should you do if you have a lot of stress in your life?
It makes sense to take steps to reduce stress in your life and lessen the impact of stressors that cannot be avoided. Trying to avoid stress completely is not possible, nor is it desirable. Stress is an important part of life because you can’t achieve positive adaptations and growth without stress to trigger them. It’s continuous stress that you want to avoid. It’s okay to expose yourself to stress, provided there is a sufficient period of rest afterwards so you can fully recover.
One of the best ways to keep cortisol in the normal range is to reduce stress and allow time for recovery and renewal. There are effective and natural means of reducing stress that don’t cost a penny, including getting out in nature, deep breathing, enhancing sleep quality, relaxation exercises, meditation and visualization-guided imagery. It's important to develop a calm mind and sense of tranquility.
What’s in those cortisol pills anyway?
The ingredients can vary in type and quantity from one brand to the next. Some ingredients are included in the formulations to have a relaxing or stress reducing effect, some are included to reduce cortisol levels, while others are aimed at insulin and blood sugar stabilization. Cortislim, for example, contains Magnolia bark, beta sitosoterol, theanine, green tea extract, bitter orange peel extract (source of synephrine), banaba leaf extract, vanadium, vitamin C, calcium and Chromium.
Other ingredients that are often used in the various product formulations include Epidemium, phytosterols, tyrosine, Branched chain amino acids, ginseng, ashwaganda, astragalus, kava kava, St. John’s wort, Melatonin, SAM-e, Valerian, Gingko Biloba, Phosphatidyl Serine (PS), Acetyl L-carnitine and Glutamine. Reviewing all of these is beyond the scope of this article.
If you decide to take a cortisol suppressing supplement what should you look for? Before you even think about supplements (or drugs), keep in mind that unnatural suppression of cortisol may not be wise or necessary, especially if you haven’t used all the natural cortisol and stress management strategies at your disposal first. Once your nutrition, training and recovery bases are covered, there is some solid research showing that certain supplements may be beneficial, especially for athletes engaged in extremely hard training.
Carbohydrate consumed with lean protein immediately after training has a cortisol suppressing effect. High glycemic index (GI) carbs in particular, cause an insulin spike, which not only helps restore muscle glycogen, stimulates protein synthesis and kick starts the recovery process, it also helps lower the exercise-induced rise in cortisol. The research supporting this practice is substantial. (This should serve as a warning to people on low carb diets that are so strict that they don’t even allow small amounts of carbs after workouts). Rather than solid food, many athletes prefer a liquid “meal” using a commercial post workout drink containing whey protein and maltodextrin plus dextrose or glucose (fast acting protein and high GI carbs) because the rapid absorption time may speed recovery.
Vitamin C, known mainly for cold or flu protection and antioxidant properties, may decrease cortisol levels. A study by Marsit, et al showed a reduction in cortisol levels in elite weightlifters taking 1000 mg. of vitamin C per day. Other studies have reported similar findings.
Phosphatidyl serine (PS) is a phospholipid, which appears to have cortisol suppressing properties. Studies by Fahey and Monteleone have shown that daily doses of 800 mg can reduce cortisol. These studies did not conclude that PS would help you lose weight or gain more muscle.
Glutamine is an amino acid, which in some studies, has been shown to decrease cortisol and prevent a decrease in protein synthesis. Many strength athletes swear by glutamine for improved recovery, but the research is still not conclusive about efficacy or dosages for athletes or bodybuilders. Much of the research on Glutamine was performed on patients recovering from surgery, burns or traumas (severe stresses to the body).
Acetyl-L Carnitine (ALC) has been studied in Alzheimers patients as a method of improving cognitive function. One study showed that long term use of Acetyl L Carnitine lowered cortisol in the Alzheimers patients. Research on rats and mice has shown that ALC increases luteinizing hormone, which may in turn elevate testosterone. Whether these findings carry over to healthy athletes has yet to be proven, but some coaches and athletes believe that ALC lowers cortisol and elevates testosterone.
It’s important to note that the research on some of these substances is often conflicting and inconclusive. It's also important to note that many of the cortisol suppressing supplements which are marketed to athletes or to people seeking weight loss do not contain doses anywhere near the amounts that were used in the research. (Yet another way that
supplement companies deceive consumers).
How can you lower your cortisol levels naturally?
You can lower cortisol naturally. In fact, if you are overtrained, unnatural cortisol suppression may be nothing more than a “band aid,” and continued overtraining can lead to adrenal exhaustion, which could take months to remedy. Sometimes the best thing you can do is take a rest or decrease your training volume and intensity rather than artificially attempt to suppress cortisol. Symptoms of overtraining include elevated resting pulse, sleep disturbances, fatigue, decreased strength and decreased performance.
* Avoid very low calorie diets, especially for prolonged periods of time. Low calorie dieting is a major stress to the body. Low calorie diets increase cortisol while decreasing testosterone.
* Use stress reduction techniques (stress, anger, anxiety, and fear can raise cortisol)
* Avoid continuous stress. Stress is an important part of growth. It’s when you remain under constant stress without periods of recovery that you begin breaking down.
* Avoid overtraining by keeping workouts intense, but brief (cortisol rises sharply after 45-60 min of strength training)
* Avoid overtraining by matching your intensity, volume and duration to your recovery ability. Decrease your training frequency, and or take a layoff if necessary.
* Suppress cortisol and maximize recovery after workouts with proper nutrition: Consume a carb-protein meal or drink immediately after your workout.
* Get plenty of quality sleep (sleep deprivation, as a stressor, can raise cortisol).
* Avoid or minimize use of stimulants; caffeine, ephedrine, synephrine, etc.
* Limit alcohol (large doses of alcohol elevate cortisol).
* Stay well hydrated (at least one study has suggested that dehydration may raise cortisol).
How do you spot a weight loss pill scam?
The cortisol pill is just one in a long string of bogus weight loss products, and it won’t be the last! Why? Because weight loss supplements are big business! Eight or nine figure fortunes have been made from the sales of a single product, which was later proven to be a total farce.
How do you protect yourself? Do your homework! Don’t take anything unless you know exactly what’s in the product, why it’s in the product and how much is in the product. Review the scientific research. Don’t buy a weight loss product just because a radio personality says it works! Don’t jump on the phone with your credit card in hand after watching a thirty-minute infomercial! In this day and age, you have to be smarter than that!
Conclusions
Excessive cortisol is not good. But cortisol is not inherently bad; it’s a vitally important hormone and part of your body’s natural stress response. Cortisol does not make you fat. Stress does not make you fat. Stress may lead to increased appetite… Increased appetite may lead to eating too much… Eating too much makes you gain fat. Make sense?
Cortisol suppressing agents may have some practical uses. But rather than thinking of cortisol supplements as a weight loss miracle (which they most surely are not), get yourself on a solid exercise and nutrition program and seek natural ways enhance recovery and reduce stress. By doing this first, you may be pleasantly surprised to find that you’re losing fat and gaining muscle and there isn’t even a need to take a supplement at all.
Big Claims, Little Proof
After a web search on the subject of cortisol, here are some of the claims you may find:
* Stress makes you fat
* Cortisol is what makes you fat
* Cortisol reducing supplements control stress
* Cortisol reducing supplements reduce belly fat
* Cortisol reducing supplements get rid of “stress fat”
* Cortisol reducing supplements balance hormone levels that cause stress
* Cortisol reducing supplements increase muscle growth
* Cortisol supplements suppress appetite
* Cortisol supplements speed up metabolism
The advertising claims include just enough scientific fact to make even the savviest consumers say, “That makes sense, I think I’ll try that.” They also hit home emotionally by focusing on common hot buttons such as stress (who isn’t at least a little stressed in this day and age?) Brilliant marketing. Convincing. Unfortunately, most of the claims being made are completely false, with only a tiny thread of truth woven in.
Cortisol is a very important hormone that you must understand if you want to get maximum results from your training and nutrition programs, but if you don’t educate yourself, you may become one of the millions of victims to fall for this latest fad. The answers to the frequently asked questions in this article will arm you with the science-based facts, while helping you steer clear of the hype-based scams.
What is cortisol?
Cortisol is a hormone produced by your adrenal glands. It falls into a category of hormones known as “glucocorticoids”, referring to their ability to increase blood glucose levels. Cortisol is the primary glucocorticoid.
Why does your body produce cortisol?
Cortisol is a stress hormone. Your body produces cortisol in response to stress, physical, mental or emotional. This can include extremely low calorie diets, intense training, high volume training, lack of quality sleep as well as common daily stresses such as job pressures, fights with your spouse or being caught in a traffic jam. Trauma, injury and surgery are also major stressors to the body (Note: much of the research done on cortisol and stress has been done on recovering patients, and such findings may not carry over to healthy, athletic populations).
What does cortisol do?
Cortisol is part of the fight or flight response. Faced with a “life or death” situation, cortisol increases the flow of glucose (as well as protein and fat) out of your tissues and into the bloodstream in order to increase energy and physical readiness to handle the stressful situation or threat.
How do you know whether your cortisol levels are high?
You can get your cortisol levels tested if you choose to. The most common method of testing is a blood test (blood cortisol levels). Saliva and 24 hour urine tests are also available.
What is a normal level of cortisol?
Cortisol levels are higher in adults than children and levels fluctuate throughout each 24 hour period, so tests must account for the time of day. Cortisol concentrations are highest in the early morning around 6 – 8 a.m. and they are also elevated after exercise (a normal part of your body’s response to exercise). The lowest levels are usually around midnight. According to the Medline Encyclopedia, normal levels of cortisol in the bloodstream at 8:00 a.m. are 6-23 mcg/dl.
Should you get your cortisol levels tested?
For serious competitive athletes, it may be worth the time, expense and inconvenience to have cortisol tests done on a regular basis. Some strength and conditioning coaches insist on it. For the average trainee, as long as you are aware of the factors that produce excessive cortisol and take steps to keep it in the normal, healthy range, then testing is probably not necessary.
Is cortisol related to abdominal obesity?
Yes. There is a link between high cortisol levels and storage of body fat, particularly “visceral” abdominal body fat (also known as intra-abdominal fat). Visceral fat is stored deeper in the abdominal cavity and around the internal organs, whereas “regular” fat is stored below the skin (known as subcutaneous fat). Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes.
Does Cortisol Make you fat?
No, cortisol is not “the thing” that makes you fat. In fact, one of the effects of cortisol is to increase the breakdown of stored adipose tissue into glycerol and fatty acids where it can enter the bloodstream and then be used as energy. High levels of cortisol are merely one contributing factor to storage of abdominal fat, not the primary cause. An excess of calories from too much food and not enough exercise is what makes you fat.
If cortisol is related to abdominal obesity, then will taking a cortisol suppressing pill get rid of abdominal (belly) fat?
No. Just because there is an association between high cortisol levels and abdominal body fat doesn’t mean that a taking a cortisol-suppressing pill will remove abdominal body fat. The studies which showed a relationship between cortisol and body fat did not test whether suppressing cortisol removes fat that is already deposited on your body.
Does stress make you fat?
No. If it did, then everyone who is stressed would be gaining fat. Many people lose weight while under stress. In some studies, test subjects with the highest cortisol levels lost the most weight. Stress, by itself, does not increase body fat. However, if stress stimulates appetite and leads to overeating, then the excess calories from “stress eating” can make you fatter.
Is cortisol is bad for you?
Cortisol is not “bad for you,” it is a hormone that is essential for life as part of our natural stress response. There are many hormones in our bodies, which in the proper amounts, maintain good health, but in excess or in deficiency, have negative effects or even contribute to health problems or diseases. Cortisol is no different. For example, Cushing’s syndrome is a disease of high cortisol levels, while Addison’s is a disease of low cortisol levels. You want to maintain a healthy, normal level of cortisol, not suppress your cortisol to nothing or allow it to remain elevated.
Chronically elevated cortisol levels may have a variety of negative effects. Cortisol is catabolic and elevated cortisol levels can cause the loss of muscle tissue by facilitating the process of converting lean tissue into glucose. An excess of cortisol can also lead to a decrease in insulin sensitivity, increased insulin resistance, reduced kidney function, hypertension, suppressed immune function, reduced growth hormone levels, and reduced connective tissue strength. Chronically elevated levels of cortisol can also decrease strength and performance in athletes.
Can suppressing cortisol improve your muscle growth and strength?
High cortisol levels can increase muscle protein breakdown and inhibit protein synthesis (building up muscle proteins), so a chronically elevated cortisol level is clearly counterproductive to building muscle. Bringing elevated cortisol levels back to normal may improve recovery, strength, hypertrophy and performance. However, there is no scientific evidence that reducing your cortisol levels below normal will have any effect on
increasing strength or muscle growth.
Should you take a cortisol-suppressing supplement to help you lose weight?
In my opinion, no, absolutely not. Cortisol suppressing supplements are not a valid solution for losing weight. The FTC has filed lawsuits against the makers of Cortislim and Cortistress, charging them with making false and unsubstantiated claims that their products can cause weight loss. Lydia Parnes, acting director of the FTC’s bureau of consumer protection says, “The defendant’s claims fly in the face of reality. No pill can replace a healthy program of diet and exercise.” Reducing excessively high cortisol levels through supplement use may prove beneficial in some ways for hard training athletes. However, pills do not make you lose fat. Body fat is lost by creating a caloric deficit through exercise and nutrition.
Should you take a cortisol-suppressing supplement to help control your stress levels?
There are quite a few supplements, mostly herbs, which are reputed to have “calming,” “relaxing,” “tranquilizing,” “stress-relieving” or “anti-anxiety” effects. These include Magnolia bark, kava kava, valerian, L-theanine and too many others to mention. However, very few studies exist which have directly tested the effects of these herbs on cortisol levels. Although some people may find value in these types of products, the ideal solution is to reduce the stress or change your perception of the stress to lessen its physical effects. Treating symptoms does not remove causes. It can be dangerous to “band-aid” the effects of stress while the stress remains in place.
What should you do if you have a lot of stress in your life?
It makes sense to take steps to reduce stress in your life and lessen the impact of stressors that cannot be avoided. Trying to avoid stress completely is not possible, nor is it desirable. Stress is an important part of life because you can’t achieve positive adaptations and growth without stress to trigger them. It’s continuous stress that you want to avoid. It’s okay to expose yourself to stress, provided there is a sufficient period of rest afterwards so you can fully recover.
One of the best ways to keep cortisol in the normal range is to reduce stress and allow time for recovery and renewal. There are effective and natural means of reducing stress that don’t cost a penny, including getting out in nature, deep breathing, enhancing sleep quality, relaxation exercises, meditation and visualization-guided imagery. It's important to develop a calm mind and sense of tranquility.
What’s in those cortisol pills anyway?
The ingredients can vary in type and quantity from one brand to the next. Some ingredients are included in the formulations to have a relaxing or stress reducing effect, some are included to reduce cortisol levels, while others are aimed at insulin and blood sugar stabilization. Cortislim, for example, contains Magnolia bark, beta sitosoterol, theanine, green tea extract, bitter orange peel extract (source of synephrine), banaba leaf extract, vanadium, vitamin C, calcium and Chromium.
Other ingredients that are often used in the various product formulations include Epidemium, phytosterols, tyrosine, Branched chain amino acids, ginseng, ashwaganda, astragalus, kava kava, St. John’s wort, Melatonin, SAM-e, Valerian, Gingko Biloba, Phosphatidyl Serine (PS), Acetyl L-carnitine and Glutamine. Reviewing all of these is beyond the scope of this article.
If you decide to take a cortisol suppressing supplement what should you look for? Before you even think about supplements (or drugs), keep in mind that unnatural suppression of cortisol may not be wise or necessary, especially if you haven’t used all the natural cortisol and stress management strategies at your disposal first. Once your nutrition, training and recovery bases are covered, there is some solid research showing that certain supplements may be beneficial, especially for athletes engaged in extremely hard training.
Carbohydrate consumed with lean protein immediately after training has a cortisol suppressing effect. High glycemic index (GI) carbs in particular, cause an insulin spike, which not only helps restore muscle glycogen, stimulates protein synthesis and kick starts the recovery process, it also helps lower the exercise-induced rise in cortisol. The research supporting this practice is substantial. (This should serve as a warning to people on low carb diets that are so strict that they don’t even allow small amounts of carbs after workouts). Rather than solid food, many athletes prefer a liquid “meal” using a commercial post workout drink containing whey protein and maltodextrin plus dextrose or glucose (fast acting protein and high GI carbs) because the rapid absorption time may speed recovery.
Vitamin C, known mainly for cold or flu protection and antioxidant properties, may decrease cortisol levels. A study by Marsit, et al showed a reduction in cortisol levels in elite weightlifters taking 1000 mg. of vitamin C per day. Other studies have reported similar findings.
Phosphatidyl serine (PS) is a phospholipid, which appears to have cortisol suppressing properties. Studies by Fahey and Monteleone have shown that daily doses of 800 mg can reduce cortisol. These studies did not conclude that PS would help you lose weight or gain more muscle.
Glutamine is an amino acid, which in some studies, has been shown to decrease cortisol and prevent a decrease in protein synthesis. Many strength athletes swear by glutamine for improved recovery, but the research is still not conclusive about efficacy or dosages for athletes or bodybuilders. Much of the research on Glutamine was performed on patients recovering from surgery, burns or traumas (severe stresses to the body).
Acetyl-L Carnitine (ALC) has been studied in Alzheimers patients as a method of improving cognitive function. One study showed that long term use of Acetyl L Carnitine lowered cortisol in the Alzheimers patients. Research on rats and mice has shown that ALC increases luteinizing hormone, which may in turn elevate testosterone. Whether these findings carry over to healthy athletes has yet to be proven, but some coaches and athletes believe that ALC lowers cortisol and elevates testosterone.
It’s important to note that the research on some of these substances is often conflicting and inconclusive. It's also important to note that many of the cortisol suppressing supplements which are marketed to athletes or to people seeking weight loss do not contain doses anywhere near the amounts that were used in the research. (Yet another way that
supplement companies deceive consumers).
How can you lower your cortisol levels naturally?
You can lower cortisol naturally. In fact, if you are overtrained, unnatural cortisol suppression may be nothing more than a “band aid,” and continued overtraining can lead to adrenal exhaustion, which could take months to remedy. Sometimes the best thing you can do is take a rest or decrease your training volume and intensity rather than artificially attempt to suppress cortisol. Symptoms of overtraining include elevated resting pulse, sleep disturbances, fatigue, decreased strength and decreased performance.
* Avoid very low calorie diets, especially for prolonged periods of time. Low calorie dieting is a major stress to the body. Low calorie diets increase cortisol while decreasing testosterone.
* Use stress reduction techniques (stress, anger, anxiety, and fear can raise cortisol)
* Avoid continuous stress. Stress is an important part of growth. It’s when you remain under constant stress without periods of recovery that you begin breaking down.
* Avoid overtraining by keeping workouts intense, but brief (cortisol rises sharply after 45-60 min of strength training)
* Avoid overtraining by matching your intensity, volume and duration to your recovery ability. Decrease your training frequency, and or take a layoff if necessary.
* Suppress cortisol and maximize recovery after workouts with proper nutrition: Consume a carb-protein meal or drink immediately after your workout.
* Get plenty of quality sleep (sleep deprivation, as a stressor, can raise cortisol).
* Avoid or minimize use of stimulants; caffeine, ephedrine, synephrine, etc.
* Limit alcohol (large doses of alcohol elevate cortisol).
* Stay well hydrated (at least one study has suggested that dehydration may raise cortisol).
How do you spot a weight loss pill scam?
The cortisol pill is just one in a long string of bogus weight loss products, and it won’t be the last! Why? Because weight loss supplements are big business! Eight or nine figure fortunes have been made from the sales of a single product, which was later proven to be a total farce.
How do you protect yourself? Do your homework! Don’t take anything unless you know exactly what’s in the product, why it’s in the product and how much is in the product. Review the scientific research. Don’t buy a weight loss product just because a radio personality says it works! Don’t jump on the phone with your credit card in hand after watching a thirty-minute infomercial! In this day and age, you have to be smarter than that!
Conclusions
Excessive cortisol is not good. But cortisol is not inherently bad; it’s a vitally important hormone and part of your body’s natural stress response. Cortisol does not make you fat. Stress does not make you fat. Stress may lead to increased appetite… Increased appetite may lead to eating too much… Eating too much makes you gain fat. Make sense?
Cortisol suppressing agents may have some practical uses. But rather than thinking of cortisol supplements as a weight loss miracle (which they most surely are not), get yourself on a solid exercise and nutrition program and seek natural ways enhance recovery and reduce stress. By doing this first, you may be pleasantly surprised to find that you’re losing fat and gaining muscle and there isn’t even a need to take a supplement at all.
Tips for Busy Moms On Stress Managment
Moms are some of the busiest people on the planet. From working a 9-5 job to getting the kids off the school or from attending soccer games to chaperoning a slumber party, a mom's feet never seem to stay still. Some moms are responsible for taking care of their aging parents as well.
With this almost frantic pace, increased stress levels can be a natural result. Stress can impact many areas of life such as work, family, and other relationships. Stress can cause one to experience irritability, impatience, and distractibility. For busy moms, stress management is a necessity. Here are eight tips to assist in living a more stress free life.
1. Determine, no matter what, to create time for self. For some busy moms, maybe it's a soothing bubble bath at the end of the day. For others, it could be a quick trip to the local Nail Salon. The activity really doesn't matter as long as busy moms take some time for themselves.
2. Listen to calm, sooting music on the way to work, while at work, and while going to sleep. Music has a way of calming and soothing the mind body.
3. Practice deep abdominal breathing periodically throughout the day. Breath in deeply through the nose pulling the belly button toward the spine, hold for a few seconds, and then slowly release. Busy moms will be pleasantly surprised at how this simple technique can result in a more relaxed body and mind. This can be done in any environment.
4. Take time to exercise. Exercise helps to increase self-esteem, decrease depression, increase concentration and energy, and gives one a greater sense of control over stress. Hitting the local gym is not always necessary. Taking a 15-minute walk around the neighborhood, taking walks on lunch breaks, taking the steps instead of an elevator, and parking farther away when shopping are examples of how busy moms can squeeze in exercise during the day.
5. Eat Healthy. There are foods that promote calmness and foods that increase stress levels. Busy moms can ask themselves if they are eating too much sugar and caffeine, and if they are getting enough protein. They can also evaluate if they are eating plenty of fresh fruits and vegetables and staying away from refined and processed foods. Healthy eating is very important for any busy mom. Taking a look at diets and making the necessary changes can result in increased optimal health.
6. Call a friend. For any busy mom, it is always important in life to have at least one relationship where they can just vent and know that a listening ear and unconditional acceptance will be given.
7. Practice Thinking Calmly. Everyone has a favorite place that is peaceful, soothing, and calm. When stress levels increase, busy moms can take a mental break and visualize that special place. They can take note of the sights, sounds, and smells. It is important to continue to do this until relaxation is felt. Busy moms will notice that the stress they are experiencing will be less and more manageable.
8. Have a sense of humor. We all are familiar with the saying, "Laughter is the best medicine." This is so true. Be willing to laugh at personal mistakes. Watch a funny movie. Share a joke with a friend. In other words, lighten up. It will make such a difference.
Busy moms can follow the above eight tips for a more stress free life!
With this almost frantic pace, increased stress levels can be a natural result. Stress can impact many areas of life such as work, family, and other relationships. Stress can cause one to experience irritability, impatience, and distractibility. For busy moms, stress management is a necessity. Here are eight tips to assist in living a more stress free life.
1. Determine, no matter what, to create time for self. For some busy moms, maybe it's a soothing bubble bath at the end of the day. For others, it could be a quick trip to the local Nail Salon. The activity really doesn't matter as long as busy moms take some time for themselves.
2. Listen to calm, sooting music on the way to work, while at work, and while going to sleep. Music has a way of calming and soothing the mind body.
3. Practice deep abdominal breathing periodically throughout the day. Breath in deeply through the nose pulling the belly button toward the spine, hold for a few seconds, and then slowly release. Busy moms will be pleasantly surprised at how this simple technique can result in a more relaxed body and mind. This can be done in any environment.
4. Take time to exercise. Exercise helps to increase self-esteem, decrease depression, increase concentration and energy, and gives one a greater sense of control over stress. Hitting the local gym is not always necessary. Taking a 15-minute walk around the neighborhood, taking walks on lunch breaks, taking the steps instead of an elevator, and parking farther away when shopping are examples of how busy moms can squeeze in exercise during the day.
5. Eat Healthy. There are foods that promote calmness and foods that increase stress levels. Busy moms can ask themselves if they are eating too much sugar and caffeine, and if they are getting enough protein. They can also evaluate if they are eating plenty of fresh fruits and vegetables and staying away from refined and processed foods. Healthy eating is very important for any busy mom. Taking a look at diets and making the necessary changes can result in increased optimal health.
6. Call a friend. For any busy mom, it is always important in life to have at least one relationship where they can just vent and know that a listening ear and unconditional acceptance will be given.
7. Practice Thinking Calmly. Everyone has a favorite place that is peaceful, soothing, and calm. When stress levels increase, busy moms can take a mental break and visualize that special place. They can take note of the sights, sounds, and smells. It is important to continue to do this until relaxation is felt. Busy moms will notice that the stress they are experiencing will be less and more manageable.
8. Have a sense of humor. We all are familiar with the saying, "Laughter is the best medicine." This is so true. Be willing to laugh at personal mistakes. Watch a funny movie. Share a joke with a friend. In other words, lighten up. It will make such a difference.
Busy moms can follow the above eight tips for a more stress free life!
Exercise Can Help Relieve Stress
Exercise may not be the most exciting word in your vocabulary, but it sure has a lot of benefits. Participating in daily exercise not only makes us healthier in general, it can diminish the effects of stress on our bodies as well.
How many times have you heard someone proclaim, “The doctor says it’s stress.” ? We occasionally laugh it off, concluding that’s just what doctors say when they don’t know the real answer or diagnosis. But the truth of the matter is that too much stress plays a role in many diseases.
To increase your immune system and decrease your stress levels, try some daily exercise. Movement is the key word here. Bend, stretch, reach, walk. And there’s no need necessarily to buy expensive equipment. You can implement more movement into your daily routine and reap the benefits.
If you’re keen on aerobic exercise, grab a partner and have a blast with one of the basic aerobic videos. Or simply go out for a walk and enjoy spending time together. You’ve heard it dozens of times –walking really is the best overall excise for your health. As long as you have a decent pair of walking shoes, you’re in business!
Also, as you’re going throughout your daily activities, make it a point to walk a little further, bend down and pick something up instead of using some sort of pick up stick or knocking the item toward you with your foot. While you’re sitting, do some simple stretches for your neck and shoulders.
If you enjoy watching television, buy a jogging board. These padded boards make running, jumping or walking in place less stressful on your knees and joints. They’re easy to store and portable. In my opinion, jogging boards are the best piece of exercise equipment you can buy. And they’re far cheaper than bulky treadmills and stationary bikes, too!
By making it a point to move more throughout the day, you boost your body’s immunity and stay healthier in general. There’s no reason to allow stressful situations to take a toll on your health.
How many times have you heard someone proclaim, “The doctor says it’s stress.” ? We occasionally laugh it off, concluding that’s just what doctors say when they don’t know the real answer or diagnosis. But the truth of the matter is that too much stress plays a role in many diseases.
To increase your immune system and decrease your stress levels, try some daily exercise. Movement is the key word here. Bend, stretch, reach, walk. And there’s no need necessarily to buy expensive equipment. You can implement more movement into your daily routine and reap the benefits.
If you’re keen on aerobic exercise, grab a partner and have a blast with one of the basic aerobic videos. Or simply go out for a walk and enjoy spending time together. You’ve heard it dozens of times –walking really is the best overall excise for your health. As long as you have a decent pair of walking shoes, you’re in business!
Also, as you’re going throughout your daily activities, make it a point to walk a little further, bend down and pick something up instead of using some sort of pick up stick or knocking the item toward you with your foot. While you’re sitting, do some simple stretches for your neck and shoulders.
If you enjoy watching television, buy a jogging board. These padded boards make running, jumping or walking in place less stressful on your knees and joints. They’re easy to store and portable. In my opinion, jogging boards are the best piece of exercise equipment you can buy. And they’re far cheaper than bulky treadmills and stationary bikes, too!
By making it a point to move more throughout the day, you boost your body’s immunity and stay healthier in general. There’s no reason to allow stressful situations to take a toll on your health.
Is Exercise Making You Feel Worse?
You're right, the headline is a very strange one! Exercise
is vital to maintain good health and most of the time, the
benefits of exercise far out-weigh the drawbacks. But if you
suffer from a stressful or a depressive illness, exercise
can actually make you feel worse. But how can this be?
I'm sure you've heard the following statement over and over
again: exercise can help you to beat stress, or alleviate
anxiety or boost a depressed mind. This is only true in
part. Because many exercises can actually worsen these
illnesses. And even if you perform exercises that can help,
these exercises will only help temporarily.
The reason many people believe exercise to be helpful in
combating stressful and depressive illnesses is because when
you exercise vigorously for longer than 20 minutes, your
body floods with endorphins. These chemicals give us a buzz,
and this is why it is widely believed that exercise can cure
stress, depression or anxiety.
If you're suffering a stressful or depressive episode,
you'll know that no matter how regularly you exercise, the
bad feelings return. The only way to beat these illnesses is
to treat the root cause: flawed modes of thinking.
Exercise, though great for our bodies, simply doesn't do
anything to address modes of thinking.
When my anxiety was at it's worst back in 2000, I exercised
4 times a week. For 2 days, I'd perform weight-training
exercises. These exercises are the type of exercise that can
actually make you feel worse because you have time to think
about all of the issues and problems you have in your life
at the time. I'd also warm up and warm down on bike machines
or cross-trainers. Again, you can perform these exercises
easily so you can think about your problems.
For my other workouts, I'd perform instructor-led circuit
training sessions. As you're listening out for instructions
and performing sequences of exercises at a high tempo, you
don't have time to dwell on your troubles and worries. The
problem is that once you stop exercising, you return to the
modes of thinking which lead to stress, depression or
anxiety.
As soon as my workout had finished, I'd perform the flawed
modes of thinking, modes that made me anxious and depressed.
Exercising did very little û if anything û to stop me
performing these flawed thought processes.
Do be aware of what's happening when you exercise. Exercises
that don't require much concentration may have you brooding
over your troubles as you perform them. Jogging, walking,
exercise machines, weight-training are all examples of such
exercises. Instead, try ones that are more intensive or
competitive so your whole concentration is required.
Circuit-training worked for me, so did sports like soccer
and badminton.
The idea is to give yourself a period of time where you're
not thinking about your problems and worries. And of course,
you'll do your body a whole heap of good too!
The point here is to understand that exercise can only
provide temporary relief. The only way to find permanent
relief from your suffering is to understand and address
flawed modes of thinking. And, just as physical exercise
benefits our bodies, mental skills leading to better modes
of thinking will bring enormous benefits to our minds.
is vital to maintain good health and most of the time, the
benefits of exercise far out-weigh the drawbacks. But if you
suffer from a stressful or a depressive illness, exercise
can actually make you feel worse. But how can this be?
I'm sure you've heard the following statement over and over
again: exercise can help you to beat stress, or alleviate
anxiety or boost a depressed mind. This is only true in
part. Because many exercises can actually worsen these
illnesses. And even if you perform exercises that can help,
these exercises will only help temporarily.
The reason many people believe exercise to be helpful in
combating stressful and depressive illnesses is because when
you exercise vigorously for longer than 20 minutes, your
body floods with endorphins. These chemicals give us a buzz,
and this is why it is widely believed that exercise can cure
stress, depression or anxiety.
If you're suffering a stressful or depressive episode,
you'll know that no matter how regularly you exercise, the
bad feelings return. The only way to beat these illnesses is
to treat the root cause: flawed modes of thinking.
Exercise, though great for our bodies, simply doesn't do
anything to address modes of thinking.
When my anxiety was at it's worst back in 2000, I exercised
4 times a week. For 2 days, I'd perform weight-training
exercises. These exercises are the type of exercise that can
actually make you feel worse because you have time to think
about all of the issues and problems you have in your life
at the time. I'd also warm up and warm down on bike machines
or cross-trainers. Again, you can perform these exercises
easily so you can think about your problems.
For my other workouts, I'd perform instructor-led circuit
training sessions. As you're listening out for instructions
and performing sequences of exercises at a high tempo, you
don't have time to dwell on your troubles and worries. The
problem is that once you stop exercising, you return to the
modes of thinking which lead to stress, depression or
anxiety.
As soon as my workout had finished, I'd perform the flawed
modes of thinking, modes that made me anxious and depressed.
Exercising did very little û if anything û to stop me
performing these flawed thought processes.
Do be aware of what's happening when you exercise. Exercises
that don't require much concentration may have you brooding
over your troubles as you perform them. Jogging, walking,
exercise machines, weight-training are all examples of such
exercises. Instead, try ones that are more intensive or
competitive so your whole concentration is required.
Circuit-training worked for me, so did sports like soccer
and badminton.
The idea is to give yourself a period of time where you're
not thinking about your problems and worries. And of course,
you'll do your body a whole heap of good too!
The point here is to understand that exercise can only
provide temporary relief. The only way to find permanent
relief from your suffering is to understand and address
flawed modes of thinking. And, just as physical exercise
benefits our bodies, mental skills leading to better modes
of thinking will bring enormous benefits to our minds.
How Stressed Out Are YOU?
How Stressed-Out Are YOU?
Are you feeling stressed out? Too many things to do, too little time? One more thing added to the To-Do list and you feel like you’ll explode?
Whoa there, no exploding allowed! You can handle it—just listen in.
Listen? To what?
To your self-talk. Not yourself talk, but your SELF-TALK. Listen in to the demands you’re making of your time, but more importantly listen in to how you’re saying them and what you’re saying.
Many of us don’t pay particular attention to what we’re saying to ourselves. We’ve never been taught the importance of how damaging it can be to us nor have we been shown that we can use it to feel much better. You can literally un-stress yourself by using your own self-talk.
Listen in for –need-, -have-to-, -must-, type statements that you make to yourself.
“First I need to drop the kids off, then I have-to go to the grocery store, then I need to stop at the bank, then I have-to get home and work on those taxes before having to go back out and pick up the kids.”
You’ve just created a lot of demands on yourself. And yes, in order for your life to continue like you want, you would prefer to do all those things just like that. But you don’t NEED to, HAVE-TO or MUST.
By using demanding statements on yourself, you open up a lot of opportunities to say irrational things to yourself that create stress.
When you use demanding statements, you then create a scenario of “what-if” in your head. And when the “what-if’s” back-up, then watch out stress level!
“What if I don’t get it done, what if I don’t get there in time to get the kids, what if this, what if that.” This is when you really go into stress mode!
Asking such open-ended questions is the origin much of your stress. You often answer with “that would be awful, that would be terrible” which compounds the stressful feelings even more.
Since awful and terrible are labels way beyond bad, (actually labels that are beyond definition) you’ve created a situation in your head that ends up with you saying to yourself “…and I couldn’t stand it if that happened,” or “…I couldn’t stand feeling that way!”
It’s indeed a vicious cycle of thinking that is common to all of us. Fortunately, once you know how, you can think your way out of these situations as quickly as you got in.
So where do you start?
First, flag such have-to, must, need-to statements in your head. Then replace the needs, musts and have-tos with preferences, desires, and wants.
Then when something doesn’t go according to your desires, reduce the awfuls and terribles to simply, bad. Then rest-assure yourself that you can stand it.
What if you don’t make it to the bank? What if you’re late picking up the kids?? Well, it’s not what you wanted, it may indeed even have consequences which may be bad, but in the overall scheme of things it isn’t awful and you CAN stand it.
A great deal of stress is caused from within by this “I-can’t-stand-it-it is.”
Remember: whenever you hear yourself saying “need-to, have-to, got-to, etc” replace it with want-to or would like to. Substitute needs with desires; musts with preferences.
And remind yourself that awful things will not happen if your desires are not met. You may not like the results if things don’t go your way, but you can indeed stand the feelings. It may not be good if things don’t fall into place like you want, but the world will continue to spin and you will be able to handle it.
It takes some practice. Don’t expect it to happen for you like magic. Pay attention to your self-talk, listen for the what-if statements, flag the must and need statements. Dispute them with wants and desires. Do it vigorously. With time it will become second nature, and you’ll notice the lack of stress in your life.
Are you feeling stressed out? Too many things to do, too little time? One more thing added to the To-Do list and you feel like you’ll explode?
Whoa there, no exploding allowed! You can handle it—just listen in.
Listen? To what?
To your self-talk. Not yourself talk, but your SELF-TALK. Listen in to the demands you’re making of your time, but more importantly listen in to how you’re saying them and what you’re saying.
Many of us don’t pay particular attention to what we’re saying to ourselves. We’ve never been taught the importance of how damaging it can be to us nor have we been shown that we can use it to feel much better. You can literally un-stress yourself by using your own self-talk.
Listen in for –need-, -have-to-, -must-, type statements that you make to yourself.
“First I need to drop the kids off, then I have-to go to the grocery store, then I need to stop at the bank, then I have-to get home and work on those taxes before having to go back out and pick up the kids.”
You’ve just created a lot of demands on yourself. And yes, in order for your life to continue like you want, you would prefer to do all those things just like that. But you don’t NEED to, HAVE-TO or MUST.
By using demanding statements on yourself, you open up a lot of opportunities to say irrational things to yourself that create stress.
When you use demanding statements, you then create a scenario of “what-if” in your head. And when the “what-if’s” back-up, then watch out stress level!
“What if I don’t get it done, what if I don’t get there in time to get the kids, what if this, what if that.” This is when you really go into stress mode!
Asking such open-ended questions is the origin much of your stress. You often answer with “that would be awful, that would be terrible” which compounds the stressful feelings even more.
Since awful and terrible are labels way beyond bad, (actually labels that are beyond definition) you’ve created a situation in your head that ends up with you saying to yourself “…and I couldn’t stand it if that happened,” or “…I couldn’t stand feeling that way!”
It’s indeed a vicious cycle of thinking that is common to all of us. Fortunately, once you know how, you can think your way out of these situations as quickly as you got in.
So where do you start?
First, flag such have-to, must, need-to statements in your head. Then replace the needs, musts and have-tos with preferences, desires, and wants.
Then when something doesn’t go according to your desires, reduce the awfuls and terribles to simply, bad. Then rest-assure yourself that you can stand it.
What if you don’t make it to the bank? What if you’re late picking up the kids?? Well, it’s not what you wanted, it may indeed even have consequences which may be bad, but in the overall scheme of things it isn’t awful and you CAN stand it.
A great deal of stress is caused from within by this “I-can’t-stand-it-it is.”
Remember: whenever you hear yourself saying “need-to, have-to, got-to, etc” replace it with want-to or would like to. Substitute needs with desires; musts with preferences.
And remind yourself that awful things will not happen if your desires are not met. You may not like the results if things don’t go your way, but you can indeed stand the feelings. It may not be good if things don’t fall into place like you want, but the world will continue to spin and you will be able to handle it.
It takes some practice. Don’t expect it to happen for you like magic. Pay attention to your self-talk, listen for the what-if statements, flag the must and need statements. Dispute them with wants and desires. Do it vigorously. With time it will become second nature, and you’ll notice the lack of stress in your life.
Stress Management: Find Your Own Relief!
Would you believe that one of the biggest contributors to your state of health is how stress free your home environment is? Those who live in stressful conditions in home or at work are much more likely to have accidents or become ill when compared to those who consider themselves to be in a non-stressful work or home environment.
Unfortunately, the modern world has created situations in both home and work that are at a higher level of stress than those of past generations. The world today runs at a much faster pace then the world even ten or twenty years ago. And it is speeding up if anything. The demands we make on ourselves are increasing, as are the expectations we have of our relationships and ourselves. Is it any surprise that Heart Attacks are a leading cause of death in the United States? What can be done to fix this?
First consider that you will actually spend more working hours at work than you will at home. Given that consider how stressful your job is and what about it makes it stressful. Once you pinpoint the causes see if you can find a way to reduce the stress level or delegate the responsibility of certain tasks that are particularly troublesome.
Stressful activities are not the only employee problem though. The fact is many feel stress simply because they do not like the job as a whole. If you do not like your job then you owe it to yourself to go about seeking other employment rather than staying at the risk of long-term health problems. Sometimes the simple act of even exploring other opportunities lessens the stress in your life. So even if you only look it is probably more beneficial to you than continuing to endure a job that you do not enjoy.
Second, consider the town or city that you live in. Is this the ideal place for you? Life is too short to live in a where you are unhappy. Yet, we all know many people who complain day in and day out about the place they live and yet they don't do anything about it. Often we make compromises about living preferences to be close to family and these are not bad decisions. The support and foundation that extended family provides is very important for our overall health and well being. However, if that is not a consideration then there is no reason one should not make a move to a happier and healthier environment.
The perfect environment for one person is not necessarily the perfect environment for another though. For some, being beside the ocean is the ultimate in tranquility while for others it is a stressful nightmare because of the hurricane risk. Make a decision that is right for you in terms of where you choose to live.
Third, consider your actual home in terms of the actual physical environment itself and also the emotional environment created by the members living within the home. Ideally both of these should be healing, peaceful and stress free.
It is always easier to fix the physical environment first. Decide to build a sanctuary in your home. A sanctuary is a place you can retreat to that resonates with positive energy. What is needed in that place depends on your own personal taste. Some may want to make it a religious sanctuary or sacred space while for others it may simply be a quiet place in nature. And do not underestimate the effect of plants and landscaping on your own individual health. Healthy plants reflect a healthy life.
Lastly, think about the emotional environment created by those who live in your home. Is it healthy, peaceful and supportive? What underlying conflicts disrupt the harmony in the home? Go about seeing that these are settled for the best interest of all.
Create an environment that you are happy with both in your personal life and in your professional life and you will appreciate the long-term benefits that result.
Unfortunately, the modern world has created situations in both home and work that are at a higher level of stress than those of past generations. The world today runs at a much faster pace then the world even ten or twenty years ago. And it is speeding up if anything. The demands we make on ourselves are increasing, as are the expectations we have of our relationships and ourselves. Is it any surprise that Heart Attacks are a leading cause of death in the United States? What can be done to fix this?
First consider that you will actually spend more working hours at work than you will at home. Given that consider how stressful your job is and what about it makes it stressful. Once you pinpoint the causes see if you can find a way to reduce the stress level or delegate the responsibility of certain tasks that are particularly troublesome.
Stressful activities are not the only employee problem though. The fact is many feel stress simply because they do not like the job as a whole. If you do not like your job then you owe it to yourself to go about seeking other employment rather than staying at the risk of long-term health problems. Sometimes the simple act of even exploring other opportunities lessens the stress in your life. So even if you only look it is probably more beneficial to you than continuing to endure a job that you do not enjoy.
Second, consider the town or city that you live in. Is this the ideal place for you? Life is too short to live in a where you are unhappy. Yet, we all know many people who complain day in and day out about the place they live and yet they don't do anything about it. Often we make compromises about living preferences to be close to family and these are not bad decisions. The support and foundation that extended family provides is very important for our overall health and well being. However, if that is not a consideration then there is no reason one should not make a move to a happier and healthier environment.
The perfect environment for one person is not necessarily the perfect environment for another though. For some, being beside the ocean is the ultimate in tranquility while for others it is a stressful nightmare because of the hurricane risk. Make a decision that is right for you in terms of where you choose to live.
Third, consider your actual home in terms of the actual physical environment itself and also the emotional environment created by the members living within the home. Ideally both of these should be healing, peaceful and stress free.
It is always easier to fix the physical environment first. Decide to build a sanctuary in your home. A sanctuary is a place you can retreat to that resonates with positive energy. What is needed in that place depends on your own personal taste. Some may want to make it a religious sanctuary or sacred space while for others it may simply be a quiet place in nature. And do not underestimate the effect of plants and landscaping on your own individual health. Healthy plants reflect a healthy life.
Lastly, think about the emotional environment created by those who live in your home. Is it healthy, peaceful and supportive? What underlying conflicts disrupt the harmony in the home? Go about seeing that these are settled for the best interest of all.
Create an environment that you are happy with both in your personal life and in your professional life and you will appreciate the long-term benefits that result.
Stress: Guilty As Charged
Do you ever find yourself feeling overwhelmed? Do you sometimes feel like you just have too much to think about? Does it make you tired, irritable, or even depressed? What can you do about it?
People rarely go to the doctor to say "I think I have stress," and yet the National Institutes of Health say that 80% of illnesses are caused by stress, directly or indirectly. Hormones, such as adrenalin, are released into your blood when you're stressed. This causes a rise in blood pressure, a faster heart and breathing rate, and faster conversion of glycogen into glucose. These are good things if you need to escape a charging grizzly bear, but when these effects are prolonged, the immune system is depressed, and your body suffers other negative changes.
Common effects of prolonged stress include fatigue, pain in the muscles and joints, headache, mental confusion, depression, anxiety, and irritability. Stress reactions cause your body to use too much energy, which can result in physical and mental weakness.
Managing Stress With Meditation
Years ago at Stanford University, an analysis of 146 meditation studies was done. The conclusion was that meditation not only was beneficial at the time of practice, but that it significantly reduced anxiety as a character trait. The studies focused on transcendental meditation, but it's probable most methods have similar results. (Reported in the Journal of Clinical Psychology 45: 957974, 1989.)
The bottom line is that stress is a killer, and that meditation really can help you defend yourself. Traditional meditation may have the most beneficial effects, but maybe you're short on time, or uncertain about learning to meditate. In that case, there are two simple techniques you can learn in a few minutes, and start using today.
The first is a breathing meditation. Close your eyes, let the tension drain from your muscles, let go of your thoughts (to the extent possible), and breath deeply through your nose, paying attention to your breath. As thoughts or sensations arise, just acknowledge them and return your attention to your breath as it goes in and out. Do this for five or ten minutes.
To use the second technique, stop whatever you're doing when you feel stressed, and take three deep breaths. Watch yourself until you identify what is bothering you. Are you worried about something? Is there a letter you need to write? Maybe your neck is sore. Note everything you find.
Now deal with these stressors. Write the letter that's on your mind, take an aspirin, put things on tomorrow's list. If the best you can do is recognise there's nothing you can do right now - then do that. With practice, you'll get better at finding what's just below the surface of consciousness, irritating you. After you address these things, close your eyes, take three deep breaths, and you'll feel more relaxed and able to think clearly. Try it now.
People rarely go to the doctor to say "I think I have stress," and yet the National Institutes of Health say that 80% of illnesses are caused by stress, directly or indirectly. Hormones, such as adrenalin, are released into your blood when you're stressed. This causes a rise in blood pressure, a faster heart and breathing rate, and faster conversion of glycogen into glucose. These are good things if you need to escape a charging grizzly bear, but when these effects are prolonged, the immune system is depressed, and your body suffers other negative changes.
Common effects of prolonged stress include fatigue, pain in the muscles and joints, headache, mental confusion, depression, anxiety, and irritability. Stress reactions cause your body to use too much energy, which can result in physical and mental weakness.
Managing Stress With Meditation
Years ago at Stanford University, an analysis of 146 meditation studies was done. The conclusion was that meditation not only was beneficial at the time of practice, but that it significantly reduced anxiety as a character trait. The studies focused on transcendental meditation, but it's probable most methods have similar results. (Reported in the Journal of Clinical Psychology 45: 957974, 1989.)
The bottom line is that stress is a killer, and that meditation really can help you defend yourself. Traditional meditation may have the most beneficial effects, but maybe you're short on time, or uncertain about learning to meditate. In that case, there are two simple techniques you can learn in a few minutes, and start using today.
The first is a breathing meditation. Close your eyes, let the tension drain from your muscles, let go of your thoughts (to the extent possible), and breath deeply through your nose, paying attention to your breath. As thoughts or sensations arise, just acknowledge them and return your attention to your breath as it goes in and out. Do this for five or ten minutes.
To use the second technique, stop whatever you're doing when you feel stressed, and take three deep breaths. Watch yourself until you identify what is bothering you. Are you worried about something? Is there a letter you need to write? Maybe your neck is sore. Note everything you find.
Now deal with these stressors. Write the letter that's on your mind, take an aspirin, put things on tomorrow's list. If the best you can do is recognise there's nothing you can do right now - then do that. With practice, you'll get better at finding what's just below the surface of consciousness, irritating you. After you address these things, close your eyes, take three deep breaths, and you'll feel more relaxed and able to think clearly. Try it now.
Five Ways to Reduce Environmental Stress - Part 1
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Five Ways to Reduce Environmental Stress By Ed Sykes © 2004
Life is stressful enough without allowing the physical environment - air quality, lighting, noise, and other controllable factors - to intensify day-to-day stress. Especially in the Fall and Winter is where you experience less daylight and more mood swings.
The great thing about environmental stress is that in most cases we can control what is in our environment that is causing the stress. Take these five steps to eliminate environmental stressors that might cause stress and tension in your work and home life.
1. Increase your activities during natural light. Natural light elevates the mood and helps maintain a regular internal body "clock". Especially during the fall and winter we experience a substantial decrease in natural daylight. If you're indoors, try working next to a window and allow as much sunlight as possible to enter your space. If you work in an office without windows try buying a natural sunlight lamp (http://www.wackyplanet.com/natsunlam.html). These lamps can help with Seasonal Affective Disorders as they provide a natural sunlight spectrum for health and well being. Prolonged exposure to artificial lighting in any setting can be an environmental stressor.
2. Ban tobacco smoke. Constant exposure to tobacco smoke and its toxins can be a persistent environmental stressor and lead to respiratory problems and other symptoms.
3. Evaluate your furniture arrangement. Arrange your furniture so that you don't feel cramped. Remember you are more productive in a relaxed environment. Also, is your furniture arranged so that you inviting constant interruptions from visitors? If you can, move your furniture from the line of sight of potential visitors so that you can focus better, accomplish your goals, and decrease stress.
4. Frequently Change Your Ventilation or Air Filters. Your office or home is full of ingredients found in cleaning supplies, upholstery, carpeting, adhesives, and in chemicals. Devices such as copy machines, printers and computers all contribute to poor air quality. Combine that with working in an office building where you can't open windows it makes the situation ten times worst for the occupants. In extreme cases, individuals may become physically ill from these pollutants, and even moderate doses can cause coughing, a scratchy, burning throat, and other symptoms.
If you are concerned about poor air quality in the office speak with the building maintenance crew and see how often they change the air filters. In most cases, if you explain in a friendly why you are concerned they will make an extra effort to change at least the filter in your area. Also you can buy a personal air filtration kit at any appliance store to make your life easier. Open windows At home to allow air circulation. Also frequently change your home air filter.
5. "Bring the Green In." This is a term my wife, Joy Fisher-Sykes, uses to say that natural colors make us more relaxed. Color has effect on your mood and energy level. It is generally agreed that blue and green are very relaxing colors. On a personal basis these might not be the colors that relax you. You decide on the amount of color you're comfortable with and the shades that most appeal to you. For example, bright yellow would tend to irritate me it may work just fine for others because of its brightness. Experiment with colors that will work to minimize stress for you.
Remember, these are all environmental factor that you can change to work for you. Just recognize what works for you and take the first steps to decrease stress.
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Five Ways to Reduce Environmental Stress By Ed Sykes © 2004
Life is stressful enough without allowing the physical environment - air quality, lighting, noise, and other controllable factors - to intensify day-to-day stress. Especially in the Fall and Winter is where you experience less daylight and more mood swings.
The great thing about environmental stress is that in most cases we can control what is in our environment that is causing the stress. Take these five steps to eliminate environmental stressors that might cause stress and tension in your work and home life.
1. Increase your activities during natural light. Natural light elevates the mood and helps maintain a regular internal body "clock". Especially during the fall and winter we experience a substantial decrease in natural daylight. If you're indoors, try working next to a window and allow as much sunlight as possible to enter your space. If you work in an office without windows try buying a natural sunlight lamp (http://www.wackyplanet.com/natsunlam.html). These lamps can help with Seasonal Affective Disorders as they provide a natural sunlight spectrum for health and well being. Prolonged exposure to artificial lighting in any setting can be an environmental stressor.
2. Ban tobacco smoke. Constant exposure to tobacco smoke and its toxins can be a persistent environmental stressor and lead to respiratory problems and other symptoms.
3. Evaluate your furniture arrangement. Arrange your furniture so that you don't feel cramped. Remember you are more productive in a relaxed environment. Also, is your furniture arranged so that you inviting constant interruptions from visitors? If you can, move your furniture from the line of sight of potential visitors so that you can focus better, accomplish your goals, and decrease stress.
4. Frequently Change Your Ventilation or Air Filters. Your office or home is full of ingredients found in cleaning supplies, upholstery, carpeting, adhesives, and in chemicals. Devices such as copy machines, printers and computers all contribute to poor air quality. Combine that with working in an office building where you can't open windows it makes the situation ten times worst for the occupants. In extreme cases, individuals may become physically ill from these pollutants, and even moderate doses can cause coughing, a scratchy, burning throat, and other symptoms.
If you are concerned about poor air quality in the office speak with the building maintenance crew and see how often they change the air filters. In most cases, if you explain in a friendly why you are concerned they will make an extra effort to change at least the filter in your area. Also you can buy a personal air filtration kit at any appliance store to make your life easier. Open windows At home to allow air circulation. Also frequently change your home air filter.
5. "Bring the Green In." This is a term my wife, Joy Fisher-Sykes, uses to say that natural colors make us more relaxed. Color has effect on your mood and energy level. It is generally agreed that blue and green are very relaxing colors. On a personal basis these might not be the colors that relax you. You decide on the amount of color you're comfortable with and the shades that most appeal to you. For example, bright yellow would tend to irritate me it may work just fine for others because of its brightness. Experiment with colors that will work to minimize stress for you.
Remember, these are all environmental factor that you can change to work for you. Just recognize what works for you and take the first steps to decrease stress.
The Main Cause of Insomnia?
Well in my opinion the main thing that keeps us tossing and turning at night is worrying about not going to sleep.
Sure there might be other reasons for sleeplessness; chronic pain, restless legs syndrome, partner disturbance, too much coffee....
But at the end of the day you're lying there worrying about how you're going to get through the next day if you don't get to sleep *right now!*
Worry and the stress it causes, are by far the main causes of sleeplessness, and the sad part is, the more we worry, the more wide awake we feel. But what can we do about it?
We have to empty our conscious minds of worrying and stressful thoughts (yeah right! Easier said than done!)
Stress and worry can affect your sleep quite dramatically. It can be an isolated stressful incident which keeps you awake for a few nights, or the stress and worry may be chronic. Once they becomes a habit, certain situations will then always cause you to become stressed.
Worry in particular can become a habit and like any habit, is very difficult to break (just ask us smokers, um... ex smokers out there!) But it can be done. You have to train your mind to either let go of a thought, or replace one thought with another.
If you suffer from insomnia, whether you're having trouble going to sleep or staying asleep, stress could be the cause. Your sleeping problems can then cause more stress which in turn makes it even harder to sleep. How can you stop worrying and stop this vicious cycle?
The most important thing is to try and work out what you are telling yourself when you are worrying about something. We talk to ourselves all the time whether we are aware of it or not. What thoughts are going through your mind that are causing your bad feelings?
For example, you may be sitting in a traffic jam thinking, "I'm going to be late for work if this stupid traffic doesn't start moving soon. Then I'll be rushing around all day trying to get everything done! Which means I probably won't have time to buy a proper lunch and I'll have to grab something quick and greasy! Well there goes the diet ........"
Enough! Why torture yourself with this rubbish? Make it a habit to stop these thoughts as soon as they start. How? Just substitute them with better thoughts! Have a list of thoughts that make you feel good and think about them instead! This will reduce stress significantly and with practice, it will get easier and easier.
If you're having trouble doing this, try doing in in two steps. When you catch yourself worrying, say "STOP!" Picture a big red stop sign right in front of you. Concentrate on this until it breaks you train of worrying thoughts.
Then you can start thinking your pleasant thoughts, a movie you enjoyed, a present from your children, whatever makes you happy!
Your mind is extremely powerful - put it to work for you and not against you!
Sure there might be other reasons for sleeplessness; chronic pain, restless legs syndrome, partner disturbance, too much coffee....
But at the end of the day you're lying there worrying about how you're going to get through the next day if you don't get to sleep *right now!*
Worry and the stress it causes, are by far the main causes of sleeplessness, and the sad part is, the more we worry, the more wide awake we feel. But what can we do about it?
We have to empty our conscious minds of worrying and stressful thoughts (yeah right! Easier said than done!)
Stress and worry can affect your sleep quite dramatically. It can be an isolated stressful incident which keeps you awake for a few nights, or the stress and worry may be chronic. Once they becomes a habit, certain situations will then always cause you to become stressed.
Worry in particular can become a habit and like any habit, is very difficult to break (just ask us smokers, um... ex smokers out there!) But it can be done. You have to train your mind to either let go of a thought, or replace one thought with another.
If you suffer from insomnia, whether you're having trouble going to sleep or staying asleep, stress could be the cause. Your sleeping problems can then cause more stress which in turn makes it even harder to sleep. How can you stop worrying and stop this vicious cycle?
The most important thing is to try and work out what you are telling yourself when you are worrying about something. We talk to ourselves all the time whether we are aware of it or not. What thoughts are going through your mind that are causing your bad feelings?
For example, you may be sitting in a traffic jam thinking, "I'm going to be late for work if this stupid traffic doesn't start moving soon. Then I'll be rushing around all day trying to get everything done! Which means I probably won't have time to buy a proper lunch and I'll have to grab something quick and greasy! Well there goes the diet ........"
Enough! Why torture yourself with this rubbish? Make it a habit to stop these thoughts as soon as they start. How? Just substitute them with better thoughts! Have a list of thoughts that make you feel good and think about them instead! This will reduce stress significantly and with practice, it will get easier and easier.
If you're having trouble doing this, try doing in in two steps. When you catch yourself worrying, say "STOP!" Picture a big red stop sign right in front of you. Concentrate on this until it breaks you train of worrying thoughts.
Then you can start thinking your pleasant thoughts, a movie you enjoyed, a present from your children, whatever makes you happy!
Your mind is extremely powerful - put it to work for you and not against you!
Teenage Stress
It has often been said that the teenage years are the "best years of your life". However, anyone who says that does not remember what it is like being a teenager. Between school, life, parents, friends, and the fact that all of them want all of your time, there is no way to get away from the petty concerns and strains that can lead to serious stress. However, nobody seems willing to give up any of the time they demand from you, so you find yourself torn in a thousand different directions with nowhere to turn to for help. Fortunately, you do not need to deal with stress all on your own. Rather, you can find plenty of help, just as long as you look for it. Unfortunately, teenagers rarely look for help and many of the assets available to them are simply ignored. Thus, your teen stress keeps getting worse.
The first place to look for relief from teen stress is at school. There is a certain class of people who desperately want to help teens get through their problems and find solutions, but they usually sit in their offices waiting in vain for someone to talk to them. These people are guidance counselors and they are there to help you. However, it is very rare for someone to avail themselves of this prime opportunity for assistance, so actually sitting down with somebody is a treat for them and they will do all they can to help. True, most people think that guidance counselors are really just lost souls who can't seem to get out of school, but that is not the case. Guidance counselors decided on their career because they want to help others. Which means that they want to help you.
As well, you can get help for teen stress through your teachers. True, most of the help you get will probably be for your work in the classroom but, strange as it may seem, teachers are actually human beings. They want to connect with their students so that, when you go to see them, they will be happy to help you. If you go to them in order to get help with your schoolwork, they will happily give you assistance. They can help you through any issues or difficulties that you may be having and you will can learn more from them after class than you will during class. Such one-on-one sessions can help them narrow down issues in a way that they cannot while they are lecturing to a room full of students.
Additionally, once you sit down with your teachers, you may actually discover that you enjoy talking to them. After all, to repeat a point, they are people. And because they spend so much time in the company of teenagers, they understand teen stress. However, they also understand it from a philosophical perspective that can breathe some fresh air into the problems that you are confronting. Though you may not always enjoy the answers they can provide, they will be worth thinking about and, in the fullness of time, you will probably discover that they provided a very good insight into your problems.
Another excellent source for teen stress is with your parents. This is because of a simple fact that you may not want to accept. This is the simple fact that parents tend to have children who are very similar to them. No, it's really not pleasant to think about, since that means that you may turn out to be like your parents. But, let us put that aside for now.
Your parents were once your age (strange as that may seem) and teens often have to go through very similar problems. Thus, your parents have felt teen stress and they know what it is like. Sure, they may not want to admit that it was anything special, but they will, hopefully, remember that it was not easy at the time. So if you really need to get some sort of advice or help, sit down and talk to your parents. Not only will you get some sort of help, but you will also make their day. After all, how many parents get the chance to really connect with their teenage children?
Teen stress is one of the hardest things to get through, but you can rest assured that it has been done. Billions of people in the world have all had to go through the travails of the teenage years and they have through to the other side. So prepare yourself, get help when you need it, and look for help when you can. By relying on people who have "been there, done that" you can see your way clear to the other side. Then, you can safely look back on your teen stress and say stupid things like, "the teenage years are the best years of your life!"
The first place to look for relief from teen stress is at school. There is a certain class of people who desperately want to help teens get through their problems and find solutions, but they usually sit in their offices waiting in vain for someone to talk to them. These people are guidance counselors and they are there to help you. However, it is very rare for someone to avail themselves of this prime opportunity for assistance, so actually sitting down with somebody is a treat for them and they will do all they can to help. True, most people think that guidance counselors are really just lost souls who can't seem to get out of school, but that is not the case. Guidance counselors decided on their career because they want to help others. Which means that they want to help you.
As well, you can get help for teen stress through your teachers. True, most of the help you get will probably be for your work in the classroom but, strange as it may seem, teachers are actually human beings. They want to connect with their students so that, when you go to see them, they will be happy to help you. If you go to them in order to get help with your schoolwork, they will happily give you assistance. They can help you through any issues or difficulties that you may be having and you will can learn more from them after class than you will during class. Such one-on-one sessions can help them narrow down issues in a way that they cannot while they are lecturing to a room full of students.
Additionally, once you sit down with your teachers, you may actually discover that you enjoy talking to them. After all, to repeat a point, they are people. And because they spend so much time in the company of teenagers, they understand teen stress. However, they also understand it from a philosophical perspective that can breathe some fresh air into the problems that you are confronting. Though you may not always enjoy the answers they can provide, they will be worth thinking about and, in the fullness of time, you will probably discover that they provided a very good insight into your problems.
Another excellent source for teen stress is with your parents. This is because of a simple fact that you may not want to accept. This is the simple fact that parents tend to have children who are very similar to them. No, it's really not pleasant to think about, since that means that you may turn out to be like your parents. But, let us put that aside for now.
Your parents were once your age (strange as that may seem) and teens often have to go through very similar problems. Thus, your parents have felt teen stress and they know what it is like. Sure, they may not want to admit that it was anything special, but they will, hopefully, remember that it was not easy at the time. So if you really need to get some sort of advice or help, sit down and talk to your parents. Not only will you get some sort of help, but you will also make their day. After all, how many parents get the chance to really connect with their teenage children?
Teen stress is one of the hardest things to get through, but you can rest assured that it has been done. Billions of people in the world have all had to go through the travails of the teenage years and they have through to the other side. So prepare yourself, get help when you need it, and look for help when you can. By relying on people who have "been there, done that" you can see your way clear to the other side. Then, you can safely look back on your teen stress and say stupid things like, "the teenage years are the best years of your life!"
Record Inflation and Added Life Stress
You've seen the latest reports. The news says "inflation hit a record high, due to rises in gas prices from the hurricanes." It can be very stressful when we start thinking about the "ripple" effect this may cause in the economy and maybe a rise in prices of all the things we buy.
Keep reading, as I'm going to show you how you can benefit from inflation and reduce your stress.
First of all, don't worry. Althought, it's easier to say than to do. However, it's absolutely vital to your success that you not worry. If you worry excessively, it's not going to change anything in the economy, but it will be harder for you to concentrate on your goals and achieve success.
Studies show that the most devastating stress is psychological and emotional stress. There are many sources of emotional stress: family problems, social obligations, life changes, work problems, making decisions, fears, etc. Worries about inflation will add to those stresses.
Emotional stress has been found to be powerful and debilitating because it takes away the sense of control we have over our own lives. And this feeling of control over our environment and ourself is one of our most basic of human needs. If this need isn’t met, emotional or physical illness can be a result. For example, a number of studies directly link stress and heart disease.
But there is something you can do in the next five minutes to change all of this.
Just take everything in stride and learn to laugh "no matter what happens." Read a humorous book, watch a funny show, do something that is entertaining. Don't let social pressures get to you. Even say to yourself, "ok, what's the worse thing that can happen if I have to pay more for everything?"
Well... the answer is that you may have to pay more for a little while... maybe you'll even have to do without a few things. History has shown that when this happens, people find a way to make more money too.
Imagine with the amount of money you make right now, what if your house payment was only $150 per month, your food costs were only $100 per month and insurance was only $50 a month. How many things could you buy at those prices? You could buy a lot and still have money left over. Well... thirty years ago, that's what things did cost but people only made $400-$500 per month on a good wage. Inflation happened then... and prices rose.
Thirty years ago could someone make a car payment of $600 per month? It would have been unheard of, but people do that everyday now. Over time, everything worked out ok, as people's income kept up with the rise of prices and even now we have an amazing standard of living the rest of the world envies.
I can assure you that if you believe "that everything will be ok," then it will be ok. It's just our nature that if we think positively, then positive things happen.
Not only that, here's another consideration. I believe the news that says that the inflation was caused by high gas prices. The news also reports that consumers are still driving this economy with all their spending. Experts believe that the economy will keep moving well and there's talk that gas prices will go down somewhat.
So what happens if you get a pay raise, and then prices go down a little afterward? That's just as likely as anything else to happen (and that's the kind of problem to have).
My advice to you... don't stress, go have some fun. Exercise, eat right, get enough sleep, read a book, have time just for you, read the scriptures and go to Church, talk with friends, listen to relaxing music... these will go a long ways towards a "stress-free" life.
Keep reading, as I'm going to show you how you can benefit from inflation and reduce your stress.
First of all, don't worry. Althought, it's easier to say than to do. However, it's absolutely vital to your success that you not worry. If you worry excessively, it's not going to change anything in the economy, but it will be harder for you to concentrate on your goals and achieve success.
Studies show that the most devastating stress is psychological and emotional stress. There are many sources of emotional stress: family problems, social obligations, life changes, work problems, making decisions, fears, etc. Worries about inflation will add to those stresses.
Emotional stress has been found to be powerful and debilitating because it takes away the sense of control we have over our own lives. And this feeling of control over our environment and ourself is one of our most basic of human needs. If this need isn’t met, emotional or physical illness can be a result. For example, a number of studies directly link stress and heart disease.
But there is something you can do in the next five minutes to change all of this.
Just take everything in stride and learn to laugh "no matter what happens." Read a humorous book, watch a funny show, do something that is entertaining. Don't let social pressures get to you. Even say to yourself, "ok, what's the worse thing that can happen if I have to pay more for everything?"
Well... the answer is that you may have to pay more for a little while... maybe you'll even have to do without a few things. History has shown that when this happens, people find a way to make more money too.
Imagine with the amount of money you make right now, what if your house payment was only $150 per month, your food costs were only $100 per month and insurance was only $50 a month. How many things could you buy at those prices? You could buy a lot and still have money left over. Well... thirty years ago, that's what things did cost but people only made $400-$500 per month on a good wage. Inflation happened then... and prices rose.
Thirty years ago could someone make a car payment of $600 per month? It would have been unheard of, but people do that everyday now. Over time, everything worked out ok, as people's income kept up with the rise of prices and even now we have an amazing standard of living the rest of the world envies.
I can assure you that if you believe "that everything will be ok," then it will be ok. It's just our nature that if we think positively, then positive things happen.
Not only that, here's another consideration. I believe the news that says that the inflation was caused by high gas prices. The news also reports that consumers are still driving this economy with all their spending. Experts believe that the economy will keep moving well and there's talk that gas prices will go down somewhat.
So what happens if you get a pay raise, and then prices go down a little afterward? That's just as likely as anything else to happen (and that's the kind of problem to have).
My advice to you... don't stress, go have some fun. Exercise, eat right, get enough sleep, read a book, have time just for you, read the scriptures and go to Church, talk with friends, listen to relaxing music... these will go a long ways towards a "stress-free" life.
Abs: How to Get a Sexy Six Pack?
There are many factors responsible for abdominal fat like processed food, refined sugar, lack of exercise etc.
But the following two invisible factors are mainly responsible for abdominal fat deposits.
1)STRESS
2)ALCOHOL
1)STRESS:
Stress has become part of daily life. Job pressure, financial insecurity, problems in personal relations, traffic & pollution all take a heavy toll of our mental well being.
All the above factors combined with continuous negative thinking and not living in the present moment lead to a pressure-cooker environment of the mind
All of us lead a life either in the past or in the future.Your mind either thinks about the past or fantasizes and worries about the past. Nobody lives in the present moment living every moment and enjoying it as it is!
This constant oscillation of the mind from past to present and present to past like a pendulum takes a heavy toll of your mind and body.Stress builds up and ageing becomes accelerated.The efficiency of the body’s various fat burning organs becomes very low.
Stress is the main cause of stored toxins in the body. These toxins impair the normal functioning of the various fat burning and excretory organs like thyroid gland, lever, kidney etc.
This results in the body not being able to cope up with even normal pressures exerted at various levels due to heavy work or faulty diet and the net result is obesity and weight gain.
Accumulated stress and anxiety from daily stress full modern living releases a hormone known as cortisole.
Research indicates that Cortisole is the hormone responsible for preferential deposition of fat in the abdominal area.
So if you want a sexy six pack, getting rid of stress is very important.
There are thousands of books on relieving stress and positive thinking. But no book has the exact answer for the varied stressful states of mind.
Your breath has a vital connection with your mind. By concentrating on your breath you can control your wandering mind and bring it to the present moment.
Various breathing techniques, Yogasanas and Pranayamas have the power to expel toxins and stress out of your mind and body and make you more and more centered.
My e-book "Proven weightloss secrets revealed" shows various ways to easily overcome stress and to burn abdominal fat without working for hours in a gym.
2)ALCOHOL:
Alcohol consumption leads to abdominal fat.
Stanford university school of medicine has reported a link between drinking alcohol and abdominal fat.
Recent findings report that alcohol drinkers have atleast twice the hip-waist ratios as compared to non-alcoholics.
Alcohol also seems to make the body burn less fat and favours fat storage and subsequent weight gain.
The main problem with alcohol drinking is that the stomach walls directly absorb alcohol. Since it never reaches intestine, the intestine doesn’t give "full" signal to the brain. This causes the person to eat more. It has been observed that you tend to eat atleast 400 calories more when you are drunk.
So, to reduce abdominal fat you need to reduce alcohol consumption or atleast reduce fat consumption whenever you drink.
Spot reduction of abdominal fat is very difficult because fat melts evenly throughout the body. As such to reduce abdominal fat you must strive to reduce fat all over the body.
Expelling the toxins out of your system and correcting the body’s fat burning mechanism can achieve this. Detailed explanation of how to do this has been explained in my e-book.
Alcohol also seems to make the body burn less fat and favours fat storage and subsequent weight gain.
Additionally, doing crunches regularly will help you a great deal in overcoming excess abdominal fat.
You can learn more about the various fat burning secrets in my 5day free e-mail ecourse by subscribing at:
http://www.eweightlosstips.com/weightlossltr.htm"
But the following two invisible factors are mainly responsible for abdominal fat deposits.
1)STRESS
2)ALCOHOL
1)STRESS:
Stress has become part of daily life. Job pressure, financial insecurity, problems in personal relations, traffic & pollution all take a heavy toll of our mental well being.
All the above factors combined with continuous negative thinking and not living in the present moment lead to a pressure-cooker environment of the mind
All of us lead a life either in the past or in the future.Your mind either thinks about the past or fantasizes and worries about the past. Nobody lives in the present moment living every moment and enjoying it as it is!
This constant oscillation of the mind from past to present and present to past like a pendulum takes a heavy toll of your mind and body.Stress builds up and ageing becomes accelerated.The efficiency of the body’s various fat burning organs becomes very low.
Stress is the main cause of stored toxins in the body. These toxins impair the normal functioning of the various fat burning and excretory organs like thyroid gland, lever, kidney etc.
This results in the body not being able to cope up with even normal pressures exerted at various levels due to heavy work or faulty diet and the net result is obesity and weight gain.
Accumulated stress and anxiety from daily stress full modern living releases a hormone known as cortisole.
Research indicates that Cortisole is the hormone responsible for preferential deposition of fat in the abdominal area.
So if you want a sexy six pack, getting rid of stress is very important.
There are thousands of books on relieving stress and positive thinking. But no book has the exact answer for the varied stressful states of mind.
Your breath has a vital connection with your mind. By concentrating on your breath you can control your wandering mind and bring it to the present moment.
Various breathing techniques, Yogasanas and Pranayamas have the power to expel toxins and stress out of your mind and body and make you more and more centered.
My e-book "Proven weightloss secrets revealed" shows various ways to easily overcome stress and to burn abdominal fat without working for hours in a gym.
2)ALCOHOL:
Alcohol consumption leads to abdominal fat.
Stanford university school of medicine has reported a link between drinking alcohol and abdominal fat.
Recent findings report that alcohol drinkers have atleast twice the hip-waist ratios as compared to non-alcoholics.
Alcohol also seems to make the body burn less fat and favours fat storage and subsequent weight gain.
The main problem with alcohol drinking is that the stomach walls directly absorb alcohol. Since it never reaches intestine, the intestine doesn’t give "full" signal to the brain. This causes the person to eat more. It has been observed that you tend to eat atleast 400 calories more when you are drunk.
So, to reduce abdominal fat you need to reduce alcohol consumption or atleast reduce fat consumption whenever you drink.
Spot reduction of abdominal fat is very difficult because fat melts evenly throughout the body. As such to reduce abdominal fat you must strive to reduce fat all over the body.
Expelling the toxins out of your system and correcting the body’s fat burning mechanism can achieve this. Detailed explanation of how to do this has been explained in my e-book.
Alcohol also seems to make the body burn less fat and favours fat storage and subsequent weight gain.
Additionally, doing crunches regularly will help you a great deal in overcoming excess abdominal fat.
You can learn more about the various fat burning secrets in my 5day free e-mail ecourse by subscribing at:
http://www.eweightlosstips.com/weightlossltr.htm"
Break a Sweat to Break Your Stress
Are you swamped at work? Do you always feel one step behind trying to catch up on all the chores on your "to-do" list each day? Do you toss and turn in bed at night thinking about all the things you should have accomplished that day, but didn't? All of us have experienced a hectic set of circumstances in our lives at one point or another. Maybe you experience stress every day of your life. This stress can lead to sickness, depression, and make you feel overwhelmed. Therefore, how can you combat this nagging daily stress? One answer is exercise.
Stress comes in both physical and mental forms. The severity of stress placed upon your body depends on your job, family, and life obligations. Exercise will benefit nearly everyone from a mother of five to a single on-the-go professional. You can find a form of exercise to suit your needs whether you have just ten minutes of free time a day or can hit the gym regularly. Exercise has the potential to be a highly effective stress reducer. Following are common questions, excuses, and solutions regarding exercise in our daily lives.
How does exercise affect the body? Won't it make me feel tired? On the contrary, exercise has been shown to increase "endorphins". Endorphins are the "feel good" chemicals that are linked to an elevation in mood. This endorphin kick can be akin to eating a chocolate bar. Chocolate has caffeine and hits the pleasure center in our brain. Exercise is similar in that blood pumps faster in our bodies increasing the oxygen supply to our brain. This endorphin rush is why many exercisers become addicted to exercise.
Exercise has long been an antidote to stress. Exercise takes your mind away from the stresses of daily life while you run, lift weights, or engage in any activity that raises your heart rate. An added benefit to exercise is that it will help you sleep better at night. For many people stress wreaks havoc on their lives by causing insomnia. Make sure, however, that you don't exercise too close to bed time. The rise in activity and heart rate that exercise brings should be completed at least three hours before bed time. Each person reacts differently to exercise so test out different exercise times and see which time works best for you.
How am I supposed to find time to exercise when my day is already filled to the brim with chores, kids, work, etc.? Before you brush off exercise time, take a closer examination of your day. Do you have down time? Do you spend time watching television? Many people watch television during the course of the day. This television time could be exercise time instead. Record your favorite TV shows and watch them later after you have exercised. Time exists for exercise; it is just a matter of making time and placing value on your exercise program and overall health.
What type of exercise should I do to relieve stress? I don't want to be a gym rat and purchase an expensive health club membership. Good news. You don't need to sign an expensive gym contract to get your exercise in for the day. You can exercise from the comfort of your own living room or head outside and enjoy the fresh air.
For example, break a sweat with exercise videos/DVDs. There are a bevy of exercise videos/DVDs available for home use that range for calming Yoga to boot camp kick boxing. Some videos/DVDs come with extras such as free weights, aerobic steps, exercise balls, and strengthening bands. It is like you have a personal mini-gym all to yourself. You can create your own exercise video library and rotate the different workouts to keep your exercise program varied and interesting.
Strap on your walking shoes and head outside to enjoy the sights of your neighborhood. Walking is a low impact form of exercise. It is fun to walk with your spouse, children, and friends. Many neighborhoods have jumped on the walking bandwagon by starting walking clubs. They meet twice a week in the morning for an hour long walk. It is a great way to get to know your neighbors and exercising with a partner will help you to keep on track. This accountability is a great defense against skipping your workout.
Many people want to get away from the stress of others. They want to walk and exercise by themselves. If this applies to you then you can listen to a tape or CD on your walk. It is a great way to catch up on books you have been meaning to read by listen to the audio version. Or you can listen to soothing music. Either way you can reduce stress from your daily life by placing your focus on other things besides all the errands you need to get done that day.
Reduce your stress with exercise. It is a natural way to energize your body and calm your mind. Make exercise an integral part of your daily living. You will be glad you did as you enjoy each day, stress free.
Stress comes in both physical and mental forms. The severity of stress placed upon your body depends on your job, family, and life obligations. Exercise will benefit nearly everyone from a mother of five to a single on-the-go professional. You can find a form of exercise to suit your needs whether you have just ten minutes of free time a day or can hit the gym regularly. Exercise has the potential to be a highly effective stress reducer. Following are common questions, excuses, and solutions regarding exercise in our daily lives.
How does exercise affect the body? Won't it make me feel tired? On the contrary, exercise has been shown to increase "endorphins". Endorphins are the "feel good" chemicals that are linked to an elevation in mood. This endorphin kick can be akin to eating a chocolate bar. Chocolate has caffeine and hits the pleasure center in our brain. Exercise is similar in that blood pumps faster in our bodies increasing the oxygen supply to our brain. This endorphin rush is why many exercisers become addicted to exercise.
Exercise has long been an antidote to stress. Exercise takes your mind away from the stresses of daily life while you run, lift weights, or engage in any activity that raises your heart rate. An added benefit to exercise is that it will help you sleep better at night. For many people stress wreaks havoc on their lives by causing insomnia. Make sure, however, that you don't exercise too close to bed time. The rise in activity and heart rate that exercise brings should be completed at least three hours before bed time. Each person reacts differently to exercise so test out different exercise times and see which time works best for you.
How am I supposed to find time to exercise when my day is already filled to the brim with chores, kids, work, etc.? Before you brush off exercise time, take a closer examination of your day. Do you have down time? Do you spend time watching television? Many people watch television during the course of the day. This television time could be exercise time instead. Record your favorite TV shows and watch them later after you have exercised. Time exists for exercise; it is just a matter of making time and placing value on your exercise program and overall health.
What type of exercise should I do to relieve stress? I don't want to be a gym rat and purchase an expensive health club membership. Good news. You don't need to sign an expensive gym contract to get your exercise in for the day. You can exercise from the comfort of your own living room or head outside and enjoy the fresh air.
For example, break a sweat with exercise videos/DVDs. There are a bevy of exercise videos/DVDs available for home use that range for calming Yoga to boot camp kick boxing. Some videos/DVDs come with extras such as free weights, aerobic steps, exercise balls, and strengthening bands. It is like you have a personal mini-gym all to yourself. You can create your own exercise video library and rotate the different workouts to keep your exercise program varied and interesting.
Strap on your walking shoes and head outside to enjoy the sights of your neighborhood. Walking is a low impact form of exercise. It is fun to walk with your spouse, children, and friends. Many neighborhoods have jumped on the walking bandwagon by starting walking clubs. They meet twice a week in the morning for an hour long walk. It is a great way to get to know your neighbors and exercising with a partner will help you to keep on track. This accountability is a great defense against skipping your workout.
Many people want to get away from the stress of others. They want to walk and exercise by themselves. If this applies to you then you can listen to a tape or CD on your walk. It is a great way to catch up on books you have been meaning to read by listen to the audio version. Or you can listen to soothing music. Either way you can reduce stress from your daily life by placing your focus on other things besides all the errands you need to get done that day.
Reduce your stress with exercise. It is a natural way to energize your body and calm your mind. Make exercise an integral part of your daily living. You will be glad you did as you enjoy each day, stress free.
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