FitSugar

5 Easy Ways to Manage Cortisol, the Stress Hormone

FitSugar — Fri, 09 Jan 2009 10:00:00 -0800

Cortisol is a hormone that's recruited to regulate blood pressure and the immune system when the body is experiencing physical or emotional stress. Constant stress can cause our bodies to overproduce the hormone, and instead of helping to balance our bodies, cortisol can cause sleep problems, leave us vulnerable to infection, induce blood sugar abnormalities, and lead to abdominal weight gain.

In its February issue, Prevention magazine describes solutions for managing cortisol, and these options are all doable with little effort (so you don't become even more stressed about having time to manage your stress hormone!).

Sip some black tea: "When volunteers were given a stressful task, the cortisol levels of those who were regular black-tea drinkers fell by 47 percent within an hour of completing the assignment, while others who drank fake tea experienced only a 27 percent drop."
Hang out with a funny friend: "Simply anticipating laughter is enough to reduce cortisol levels by nearly half." Prevention notes that a funny DVD could do the trick, too.
Make a great iPod mix: "Music can have a calming effect on the brain, especially while you're facing a major stressor." Prevention suggests playing background music when hosting a stressful dinner for your in-laws and listening to something soothing at bedtime.

To see two more ways to manage cortisol, read more.

Say "om": "Subjects who practiced Buddhist meditation significantly decreased both cortisol and blood pressure in a 6-week Thai study."
Hit the sack early - or take a nap: According to Shawn Talbott, author of The Cortisol Connection, the difference between getting six hours and eight hours of sleep is 50 percent more cortisol in the bloodstream. Prevention offers a reassuring tidbit: "When you fall short of the mark, take a nap the next day [to cut cortisol levels]."

Source

The 10 Most Popular Ways to Destress

FitSugar — Fri, 14 Nov 2008 16:00:00 -0800

Exercise is my go-to destress strategy, and if my primary goal is reducing tension, I prefer to work out without a buddy. While being active works wonders for me, there are times when all I want to do is pour a glass of red wine and escape with a good book. You shared some excellent ideas when I asked how you tend to get rid of stress; here are the 10 most popular ways to find release.

Massage
Sleep
Watch a favorite TV show
Clean or organize
Take a bath (glass of wine or champagne optional)

To see five more destress solutions, read more.

Write in a journal
Drink a cup of tea
Do something active: Take a walk, do yoga, go for a swim, or do high-impact cardio.
Cook or bake something
Hug someone

Source

Speak Up: How Do You Destress?

FitSugar — Mon, 10 Nov 2008 16:00:00 -0800

It's a wonderful time of year, with the Fall leaves changing and multiple holiday gatherings with family and friends in the pipeline. Unfortunately, the busy season can make our already thinly spread lives more stressful than usual, which can lead to overeating and restless nights.

Exercise is always an effective way to destress, but some women find solace in things like cooking, reading, watching an episode of their favorite TV show, talking it out with their partner or friends, taking a leisurely shower or bath, and even cleaning can be a productive way to work through built-up tension. What's your go-to destress tactic?

Source

Relax Already: Give Your Shoulders a Squeeze

FitSugar — Thu, 10 Jan 2008 16:30:00 -0800

Holiday stress has been replaced by new-year stress. All those projects, both personal and professional, that had been put on the back burner before Christmas, are now coming to a full boil. Stress has many physical manifestations, and its main targets are the neck and shoulders. This build up of muscles tension seems to create a barrier between the brain and the body, making it hard to concentrate and causing pain. If you are feeling stressed, or even just stiff in the neck and shoulders, it pays to move, stretch, and massage those areas.

To see five easy ways to release your neck and shoulders just read more

Inhale lifting your shoulders toward your ears, taking three slow counts to raise them. Exhale and just let your shoulders fall. It is ever so nice to just give into gravity once and awhile. Repeat five times.
Gently lower your right ear toward your right shoulder then slowly switch sides. Don't hang in any one position for too long, this isn't really a stretch - super-tense neck muscles don't like to be stretched. Just try to get your stiff and tense neck moving around. Repeat five times on each side.
Exhale and squeeze your shoulder blades together by pulling bent elbows toward each other behind your back. This might feel like you are doing the funky chicken, but it is a great move for opening your chest.
Nod your chin toward your chest, taking three slow counts to do so. Really isolate the movement so just the neck is moving; don't round the upper back. This move provides a stretch for the muscles in the back of the neck. Repeat three to five times.
Take your left hand to your right, really tighten the muscle between your neck and shoulder joint (the upper trapezius) and squeeze the muscle like a sponge. Squeeze all the tension out. Repeat five times.

Still feeling stressed? Check out these other tips on how to relax.

Source

Avoid The Monday Blues with Positive Thinking

FitSugar — Mon, 04 Jun 2007 03:30:00 -0700

I know it might seem cliché to admit this but rainy days and Mondays always get me down. They just do. I came across this article recently on the Power of Positive thinking and I thought this might just be the tool I need to help me power through my Monday blues.

While Positive Thinking may sound corny, optimism has been proven to be a healthful mindset. The Mayo Clinic lists the following side effects as some benefits of looking at the glass as half full: decreased negative stress, greater resistance to catching the common cold, a sense of well-being and improved health, reduced risk of coronary artery disease, improved coping ability for women with high-risk pregnancies, and (obviously) better coping skills during hardships. Don't know if Mondays count as hardships, but sometimes it sure feels like they should.

We have all gone through bouts of negative self talk (so many personal sports moments come to mind), and the best way to stop the slow build of pessimism is to practice positive thinking. Sounds easy, but it takes practice to turn lemons into lemonade. The best guideline for eliminating the stream of negative thought is to not say anything to yourself mentally that you wouldn't say out loud to anyone else. Periodically check in with the stream of your thoughts and if they are sour, give them a positive spin. Instead of saying "There is no WAY I have time to do this" try "I think it is time to reevaluate priorities." I am telling you it really does work - see I'm feeling optimistic already.

So tell me - is the glass half full or half empty?

Source

More Tips on Dealing with Stress After a Hardship

FitSugar — Wed, 18 Apr 2007 09:30:00 -0700

Unfortunately we can not always foresee what will happen in the future, good or bad. Typically the bad events can lead to major stress and bouncing back is not always easy. In light of the major disasters going on in the world, more specifically the recent tragedy we've all heard about at Virgina Tech, here are a few tips from The Mayo Clinic on becoming more resilient and figuring out how to cope with serious stress:

Work toward goals. Do something every day that gives you a sense of accomplishment. It doesn't have to be a major goal, such as getting the college degree you've been meaning to pursue. Even small, everyday goals are important, such as finishing a work project or making a difficult phone call. Having goals helps direct you toward the future.
Take action. Don't just wish your problems would go away or try to ignore them. Chances are, they won't disappear on their own. Instead, figure out what needs to be done, make a plan to do it, and then take action to resolve your problems.

There's more, so read more

Learn new things about yourself. Look back on past experiences and think about how you've changed as a result. You may be stronger than you thought. You may have gained a new appreciation for life. If you feel worse as a result of your experiences, think about what changes could help. Also explore new interests, such as taking a cooking class or visiting a museum.
Think better of yourself. Congratulate yourself for enduring hard times, loss or stress. Be proud of yourself. Trust yourself to solve problems and make sound decisions. Think positive thoughts about yourself. Nurture your self-confidence and self-esteem so that you feel you're a strong, capable and self-reliant person who can withstand hardships and criticism. This will give you a sense of control over events and situations in your life and confidence in your ability to manage them well.
Maintain perspective. This doesn't mean comparing your situation to that of somebody you think may be worse off. Comparing yourself to someone else may only make you feel worse or feel guilty. Rather, look at your situation in the larger context of your own life, and of the world. Keep a long-term perspective and know that your situation can improve if you actively work to make it better.

To read even more tips check out this post I did earlier in the week.

Tips on Dealing with Stress After a Hardship

FitSugar — Tue, 17 Apr 2007 03:30:00 -0700

Unfortunately we cannot always foresee what will happen in the future, good or bad. Typically the bad events can lead to major stress and bouncing back is not always easy. In light of the major disasters going on in the world, more specifically the recent tragedy we've all heard about at Virgina Tech, here are a few tips from The Mayo Clinic on becoming more resilient and figuring out how to cope with serious stress:

Get connected. Build strong, positive relationships with family and friends, who can listen to your concerns and offer support. Get involved in civic groups, faith groups or volunteer organizations that give you an opportunity to help others. Relationships like these can also fulfill your need for a sense of belonging and help banish loneliness. "A sense of connectedness can sustain you in dark times," Dr. Creagan notes.
Use humor and laughter. Remaining positive or finding humor in distressing or stressful situations doesn't mean you're in denial. Humor is a helpful coping mechanism. If you simply can't find humor in your situation, turn to other sources for a laugh, such as a funny book or movie.

There are more tips, so read more

Learn from your experiences. Recall how you've coped with hardships in the past, either in healthy or unhealthy ways. Build on what helped you through those rough times and don't repeat actions that didn't help. Figure out what lessons you learned and how you'll apply them when faced with similar situations.
Remain hopeful and optimistic. When you're in the middle of a crisis, it may seem as though things will never get better. While you can't change the events, look toward the future, even if it's just a glimmer of how things might improve. Find something in each day that signals a change for the better. Expect good results. Believing things happen for a reason may help sustain you.
Take care of yourself. Tend to your own needs and feelings, both physically and emotionally. This includes participating in activities and hobbies you enjoy, exercising regularly, getting plenty of sleep, and eating a well-balanced diet.
Accept and anticipate change. Be flexible. Change and uncertainty are part of life. Try not to be so rigid that even minor changes upset you or that you become anxious in the face of uncertainty. Expecting changes to occur makes it easier to adapt to them, tolerate them, and even welcome them.

Fit's Note: My heart goes out to everyone involved in the shootings as well as their families and friends.

Stressed Out? Get Out

FitSugar — Mon, 13 Nov 2006 14:30:00 -0800

When I am feeling overwhelmed and anxious, I find that it is best to get away from what is causing the stress. I like to get out. It seems simple. It seems like common sense but it can be really challenging to do. Next time you are feeling stressed, I urge you to walk away from your computer and head outside. Or to the lobby of the office building. Or at least to the bathroom. Just walk away from it all for a little bit. Clear your mind and come back to those darn issues with a new attitude.

If you can get outside, talk a walk around the block. Focus on your breath to help calm your mind. A little fresh air always helps the body and the mind.

Another Reason to Head to the Spa

FitSugar — Sat, 04 Nov 2006 04:00:00 -0800

Stress can lead to the tensing of muscles, especially in the neck and shoulders. If this sounds like something you can relate to then you must need a massage.

To give yourself another reason (as if you needed one) to head to the spa, read more

Treating yourself to a massage every once in a while will not only give you a few minutes for yourself but will also increase blood flow and give your muscles a chance to relax.

Fit's Tip: Most spas have unique massages catered to those who are on-the-go and treatments can be done during your lunch hour.

Why the Simple Act of Breathing Helps Fight Stress

FitSugar — Thu, 25 Jan 2007 11:30:01 -0800

Even Time Magazine knows that breathing can help stress. Want to know why? When you exhale your heart rate slows down. OK so when you inhale it speeds back up again, but that is why in various breathing and stress management techniques you let the air out of your lungs slowly.

Stress can whack out your immune system and age you prematurely. So it is important to figure out how to deal with it. Slowing your heart rate down helps to calm you down. So remember to breathe. Air is free so why not take advantage of it.

Take a moment to practice, right now. Inhale a generous amount of air and slowly release it for 8 counts. Repeat as needed.