FitSugar

Relax Already: Get Out of Your Brain

FitSugar — Wed, 12 Aug 2009 12:30:25 -0700

Sometimes stress brings with it a never-ending tape loop of worries. Once the litany begins, it's hard to quiet it down. I find the best way to battle my tireless tape loop is to get out of my brain or change my focus. It is said that depression-prone women tend to ruminate over their problems, mentally picking them apart repeatedly. The best defense against rehashing the situation is to stimulate another part of your brain. Challenging exercises, be they multitasking moves or short and speedy interval workouts, are a great way to distract a busy brain and release some much-needed endorphins. Stop the worrying by saddling your brain with a creative project or try a new recipe. Engaging other parts of your gray matter is a great way to stop obsessing, and maybe you will even be able to solve your problem by letting it go for a bit.

Have You Ever Taken Antidepressants?

FitSugar — Wed, 05 Aug 2009 04:30:57 -0700

Yesterday, I read that the number of Americans taking antidepressants doubled over the past decade, totaling 27 million. But interestingly enough, fewer of us are being treated for depression.

According to a study published in the Archives of General Psychiatry, half of the folks taking antidepressants are using them to treat issues other than depression, like back and nerve pain, as well as fatigue and sleeping issues. Physicians, not psychiatrists, are prescribing 80 percent of the drugs, and this could be for a variety of reasons. One reason is that insurance doesn't cover therapy, so patients are seeking help from their regular doc. A second is that the newer drugs create fewer side effects and are safer than previous antidepressants, so doctors are more comfortable issuing prescriptions. I am curious about you . . .

Yoga Therapy Is More Than Deep Breathing

FitSugar — Thu, 30 Apr 2009 12:00:00 -0700

The mind-body connection is being taken to a whole new level with the growing practice of yoga therapy. People who practice yoga have been known to report emotional breakthroughs during class, and some psychotherapists are introducing elements of yoga into their private sessions.

Dr. Elizabeth Visceglia, a NYC-based psychiatrist and yoga therapist, explains, "Emotional memories are stored in your body. A group yoga class, is not structured to enable you to process that. Ideally one would want to work with someone who is paying attention to both the physical and emotional experiences." To learn how yoga is incorporated into therapy sessions, read more.

Dr. Visceglia typically begins her sessions with breath work determined by her clients' needs. For example, she'll guide depressed patients through energizing breaths and her patients dealing with anxiety would perform balancing breaths. She then introduces yoga poses using the same type of rationale; a client suffering from post-traumatic stress disorder would go through a series of grounding poses (like warrior or chair) before moving into the talking portion of the session.

The health of our minds and bodies is so deeply intertwined, so yoga therapy seems like a natural development in the world of healing. Critics of the practice aren't opposed to the logic behind it; they're concerned about the safety of psychotherapists instructing yoga. There are nearly 50 yoga schools offering yoga-therapy training, but in the world of psychotherapy there aren't any official licensing requirements. This seems like the necessary next step as yoga therapy becomes increasingly popular.

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The Geography of Stress in the USA

FitSugar — Thu, 16 Apr 2009 03:00:00 -0700

The state that created the concept of hanging loose is unsurprisingly the least stressed-out state in the union. According to a CDC phone survey, involving 2.4 million Americans, fewer Hawaiians experience "frequent mental distress" than anywhere else in the US.

Participants were asked the total days, out of the previous 30, they would describe their mental health as being "not good." The term mental health includes stress, depression, and emotional problems. If they answered 14 days, participants were classified as having "frequent mental distress." According to the survey, only 6.6 percent of the folks living in the island state were considered frequently stressed, followed closely by South Dakotans - where only 6.7 percent of respondents reported experiencing two weeks of not-so-good mental health days.

Learn how stressed your state is when you read more.

Here's the ranking of states according to the percentage of adults experiencing frequent mental distress, and states that "tied" with the same percentage are listed together.

1. Hawaii: 6.6%
2. South Dakota: 6.7%
3. Washington DC: 7.4%
4. Kansas, Nebraska, and North Dakota: 7.5%
5. Arizona: 7.6%
6. Iowa and Montana: 7.7%
7. Illinois: 7.9%
8. Connecticut: 8%
9. Wisconsin: 8.1%
10. Minnesota: 8.2%
11. North Carolina: 8.4%
12. Alaska, Maryland, Vermont: 8.5%
13. Ohio, Wyoming: 8.6%
14. New Jersey: 8.7%
15. New Hampshire, Oklahoma: 8.8%
16. Maine, Virginia: 9%
17. Washington: 9.2%
18. Colorado, Louisiana, Pennsylvania, South Carolina: 9.3%
19. Idaho, Tennessee: 9.4%
20. Massachusetts, Georgia, Utah: 9.5%
21. New York: 9.6%
22. New Mexico, Rhode Island, Texas: 9.7%
23. Delaware: 9.8%
24. Missouri: 9.9%
25. Oregon: 10%
26. Arkansas, Florida, California: 10.1%
27. Indiana: 10.3%
28. Michigan: 10.5%
29. Alabama, Mississippi: 10.8%
30. Nevada: 10.9%
31. West Virginia: 11.2%
32. Kentucky: 14.4%

I find it sad to see that so many of the residents of my golden state are frequently stressed. How did your state fare in the survey?

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When the Economy Is Down, Keep Your Health Up

FitSugar — Wed, 08 Oct 2008 16:00:00 -0700

With the way things have been going in the economy, more and more folks are starting to let the stress of the news get to their health and mental health facilities are getting more calls than ever.

Don't let it be you. Instead of getting consumed with the media reports, make sure to create a balance between watching the economy and watching your health. When the news gets rough, take a walk or hike, go for a jog, ride your bike, or play with your kids outside. Find free or inexpensive activities to do that will not only help clear your mind, but will also keep you moving forward on your health goals. Above all, relax. If you need some tips I've got a lot of ideas for relaxation.

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Top 10 Most Stressful Cities

FitSugar — Wed, 24 Sep 2008 14:30:00 -0700

Feeling stressed? It could be a sign of the times or it could also be a sign of where you live. Some cities are more stressful than others, and Forbes has outlined the top 10 most stressful cities in the US. They are:

Chicago, IL
New York, NY
Detroit, MI
Los Angeles, CA
San Francisco, CA
San Diego, CA
Cleveland, OH
Salt Lake City, UT
Providence, RI
Philadelphia, PA

Unfortunately, my beloved city by the bay is number five, and at times I can feel the pressures in the air. Do you live in one of the top 10 most stressful cities? If so, you may want to check out a few of my relaxation techniques to keep yourself cool under pressure.

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5 Things About Massage

FitSugar — Tue, 09 Sep 2008 10:00:00 -0700

Often times massages can seem like the ultimate splurge, but in the end it's just as good for you as it feels.

Newsweek recently outlined a few things about massage that you may not have known, and here are five highlights:

It provides all over pain relief. Massage creates chemical changes that reduce pain and stress throughout the body. One way it does this is by reducing a brain chemical called substance P that is related to pain.
It may boost immunity. Several studies have found dramatic decreases in cortisol, which is produced when you are stressed. Cortisol kills cells important for immunity, so when massage reduces your stress levels and the cortisol in your body, it may help you avoid getting a cold or another illness while under stress.

There are more surprising discoveries about massage so read more.

Massage reduces hypertension. This may be because it stimulates pressure receptors that prompt action from the vagus nerve, one of the nerves that regulates blood pressure, as well as other functions.
Any technique does the trick. There's little evidence to support one kind of massage over another, says Tiffany Field, a professor of pediatrics. The key is pressure firm enough to make a temporary indentation in the skin.
You can massage yourself. Although you don't have to massage the part of the body that hurts to relieve pain, targeting that area does tend to help more.

So why not book yourself an appointment for a massage? I know I am going to, especially since cold and flu season is on the horizon.

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5 Ways to Walk For Stress Relief

FitSugar — Fri, 29 Aug 2008 03:00:00 -0700

When life gives you stress, take a walk. Walking is not only an easy way to burn a few extra calories, but you can also burn off some steam in just a few minutes. Next time stress makes its way into your life, throw on a pair of sneakers and walk. AOL Health has even outlined a few great tips for turning your walks into the ultimate stress reducers. They are:

Adopt the right attitude. Tell yourself that taking a walk will help you accomplish more on your to-do list. Exercise makes you feel better and think more clearly, so you become more productive.
Aim for the a.m. Walking first thing in the morning, before anyone else is out and about, gives you an opportunity to focus on yourself, says Suki Munsell, PhD, director of the Dynamic Health and Fitness Institute in Corte Madera, CA. "When my day looks hectic, with lots of decisions ahead, an early-morning walk brings answers and clarity," she notes.

There's more, so read more.

Seek out new scenery. Choose a walking route that takes you down quiet streets or through a beautiful park. The more appealing your surroundings, the calmer you'll feel. Walking on busy streets, in unsafe neighborhoods, or after dark only adds to your stress.
Slow your pace. Pushing yourself to go faster or farther only adds to your stress. During tense times, keep your walks leisurely.
Break up your workout. If your schedule is so busy that you can't find one chunk of time for your walk, take advantage of spare minutes throughout the day. Head outdoors for a stroll before or after lunch, or between appointments. Even five minutes of walking is enough to recharge your batteries.

Do you walk your stress off? Tell me in the comments section below.

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Another Reason to Exercise: It's Keeps You Sharp

FitSugar — Tue, 26 Aug 2008 11:00:00 -0700

A daily dose of aerobic exercise is good for your mind just as much as it is for your heart and waistline.

One of the many downfalls of aging is that our brains become not as sharp as they used to be resulting in forgetting things easily along with the reduced ability to pay attention. Recent research out of the Netherlands has found that aerobics can boost cognitive processing speed, motor function, and visual and auditory attention in older adults. In other words: regular aerobic exercise may actually help keep that brain of yours sharp as a needle well into your golden years.

Looking for ideas? Check out some of my own cardio ideas, sign up for a fun new class, or try out an exercise DVD.

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T.G.I.F. – Now Clean Your Desk

FitSugar — Fri, 30 May 2008 16:00:00 -0700

It is Friday and we are all happy about that, for sure. Here's a simple suggestion to clear your mind for the weekend and leave work behind: tidy up your desk before you head home. Nothing puts a period at the end of a run-on sentence of a week like cleaning up your desk.

Take a little time right now to stack your papers into tidy piles. Organize them while you are at it, too. Clean around your keyboard with some compressed air. Put all your pens in a cup. Throw away any little bits of refuse and wipe down your desk -experts claim that around 10 million bacteria make their home on your desk. Not all of those bacteria are dangerous, but if you eat at your desk things could become especially nasty.

I truly believe leaving a tidy desk behind me at the office gives me peace of mind over the weekend. I'm going to start stacking my papers right now. How about you?

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