If you are feeling stressed out lately, join the crowd. With today's hectic lifestyles it seems to become harder and harder to stay calm and relaxed. Not only do our everyday activities stress us out but many of us are dealing with other peripheral factors such as illnesses and family problems. If you happen to be a woman, well then - how many hats do you wear? Spouse, mother, friend, caregiver, co-worker, cook, housekeeper, household business manager, soccer mom, single mom; not to mention the other activities and organizations that you may be a part of ~~~ and the list goes on!
With all that we have going on in our lives, finding ways to 'de-stress' may seem impossible. However, it is very important to find ways to relax ~ your health depends on it.
Women's Reactions to Stress
While we all deal with stressful things like job issues, disagreements with spouses, traffic and other issues, there has been research to show that women handle stress in a very unique way ~ women 'tend' and 'befriend'.
~ Tend: Women protect and care for their children and other loved ones.
~ Befriend: Women seek out and receive social and emotional support (you know the girlfriend that you can call and just bear your soul to..)
We have also learned that our bodies produce certain chemicals that are believed to promote these responses. Oxytocin which has a calming effect during stress and the hormone estrogen, which boosts the effects of oxytocin. Just a Note: Men on the other hand have high levels of testosterone during stress which blocks the effects of oxytocin and causes hostility, withdrawal and anger (that explains it ladies).
How Stress Affects Your Entire Body
Understand that we all have stress at times. We may have short term stress with everyday events such as making time for errands, planning meals, dealing with homework, running late for work; this kind of stress generally makes us feel worried or anxious.
And then there are other times where we may be facing long-term stress such as chronic disease, life-threatening illness, disability and even divorce. These very stressful events may affect our health on many different levels.
Both short-term and long-term stress is very real and can also increase your risk of other health problems such as depression. Research continues to identify the serious effects of stress on our bodies. Stress tends to trigger changes in our bodies and is very likely to make us sick or make the problems we already have much worse.
Look at These Problems that may be Triggered by Stress ~~
- Depression
- Anxiety
- Weight gain or loss
- Problems sleeping
- Lack of energy
- Headaches
- Less sexual desire
- Heart problems/High Blood Pressure
- Stomach Problems
The list goes on....
Stressful Life Events
Any change in our lives can be stressful, even some of happiest events (like having a baby or getting a new job) can be stressful. According to Holmes and Rahe Scale of Life Events 1967, listed below are some of life's most stressful events. You have probably experienced one or more of them in your lifetime.
- Marriage
- Birth of a child
- Death of a spouse
- Divorce
- Spending time in jail
- Death of a close family member
- Marital separation
- Personal illness or injury
- Retirement
Stress Will Make You Sick if You Let It
As women we tend to carry more than our share of stress. Most of the time we are not even aware of our stress levels. We must learn to listen to our bodies so that we can know when stress is affecting our health. Here are some tips to help you manage and handle your stress.
RELAX (easy said, right?) It's important to unwind. Find 'your' best way to relax. You might try deep breathing, meditation, getting or getting a massage. Other ways include listening to soothing music or reading a book; just find whatever works for you.
MAKE TIME FOR YOURSELF (Some 'ME' Time)It's important to take care of yourself. Regardless of how busy you are or think you may be try to set aside at least 15-30 minutes each day (schedule it in your PDA or Daytimer); take a bubble bath, take a walk, call a friend ~ just sit with you eyes closed and meditate; talk to your Heavenly Father.
SLEEP
Sleeping is a great way to help both your body and your mind.
EAT HEALTHY
Fueling up on fruits, vegetables and whole grains is the way to go.
GET MOVING
Physical activity not only help relieve your tense muscles, but helps your mood as well.
TALK TO FRIENDS
Friends are good listeners. Having someone that will allow you to talk freely about your problems without being judgmental really does a world of good. True friends will also remind you that you are not alone.
GET PROFESSIONAL HELP IF YOU NEED IT
Believe me, it's OK. Talking to a therapist can help you work through stress and also help you find better ways to deal with problems. Many times there may be underlying issues that you are not aware of.
WRITE DOWN YOUR THOUGHTS
Have you ever sent an email to a friend about the terrible day that you had or how the kids are driving you crazy or you just can't get your spouse to understand why you need a new dining room table? Did you feel better afterward? OK then, get a pen and paper and start writing down what's going on in your life. Many people find that keeping a journal is a great way to get thinks off their chest and to help them work through everyday issues.
HELP OTHERS
Helping others can help you. Volunteer with church and community activities.
AVOID UNHEALTHY WAYS OF DEALING WITH STRESS
This includes using drugs, drinking too much, smoking or overeating.
DON'T BE AFRAID TO SAY NO
When it comes to things like work and family, decide what you can really do. Set limits for yourself and others. Don't be afraid to say 'NO' to requests for your time and energy.
Step Back, Relax, Refresh ~ Maintain a Healthy Balance~Don't Let Stress Control Your Life.
To Your Continued Health and Success!
Miss Julia
JuliaGrayOnLine.com
Showing posts with label stress. Show all posts
Showing posts with label stress. Show all posts
Wednesday, November 11, 2009
Thursday, June 19, 2008
WHY SLEEP MATTERS ~~ Are You Getting Enough?
If you are not getting enough sleep (and many millions of us are not), you need to zero in on why this is happening and what you can do about it.
WHY SLEEP MATTERS
Some nights you feel like you never close your eyes. Or you fall asleep just fine, but then you wake up and watch the clock. If this sounds familiar, a good night's sleep regularly escapes you. This can mean more than just some next-day grogginess. Too little sleep that results in 'tossing and turning' can affect your health, relationships, and job, and can even put your safety (and those around you at risk).
Tossing and Turning
Not getting enough sleep doesn't just make you tired. It also:
BENEFITS OF SLEEP
While you may think of sleep as merely a time of rest, researchers have found it is actually an action-packed period when many processes vital to your health and well-being occur. New evidence, for instance shows that sleep is critical for helping you strengthen your memory and ability to think clearly. Sleep also affects mood and plays a pivotal role in the normal functioning of your body's endocrine and immune systems, which regulate the release of key hormones and help protect your body from disease.
IMPACT OF SLEEP LOSS
Too little sleep is found to be associated with a variety of serious health problems, including hypertension (high blood pressure), obesity, diabetes, heart disease, alcohol use, and depression. Being sleep-deprived can also result in difficulty concentrating and making decisions, as well as forming new memories.
Lack of sleep can damage your health in other ways as well. Drowsy driving is likely the cause of more than 100,000 police-reported car crashes and more than 1,500 deaths every year. Sleeping poorly costs employers in lost productivity and also increases the risk of workplace accidents.
LATE AT NIGHT AND 'EYES WIDE OPEN'?
Some Causes of Insomnia...
SO, HOW MUCH SLEEP DO YOU NEED?
While sleep needs vary from person to person, to be fully alert the next day sleep experts recommend adults get 7 to 9 hours of sleep a night. However, the 'quality' of your sleep also counts. To be refreshing, your slumber needs to be continuous, not disrupted by repeated awakenings. You also need enough sleep to avoid sleep dept - this is the collective effect of not getting adequate sleep over time.
If sleepiness is interfering with your ability to carry out your daily activities, you probably need more shut-eye!
STATES AND STAGES OF SLEEP
While you are asleep, you usually pass through a repeating cycle of five phases of sleep: Stages 1,2,3,4 and REM (rapid eye movement-also know as 'dream sleep'). It takes 70-90 minutes to move through one cycle of sleep. Typically, you will have four to six cycles a night. At the end of each cycle you are nearly awake before beginning the cycles again.
Stage 1:
Light sleep, drifting in and out
Stage 2:
Helps refresh your body
Stage 3:
entering deep sleep; stages 3 and 4 are the most restorative cycles
Stage 4:
deep sleep, your body produces more cells and breaks down proteins; if awakened, you may feel groggy or disoriented
Stage 5:
REM (Dream Sleep) stimulates the parts of your brain used for learning; breathing is more rapid, irregular, and shallow; heart rate and blood pressure rise, males may develop erections.
IDENTIFYING A SLEEP PROBLEM
While everyone has occasional sleepless nights, you need to tell your doctor about it if you are having difficulty falling or staying asleep at least three times a week. Your sleeplessness may be a type of insomnia, but it could also be a symptom of an underlying medical condition or other types of Sleep Disorders
A GOOD NIGHT'S SLEEP -Ten Tips to Help You Sleep Better
To Your Health & Success!
Miss Julia, Licensed Professional Nurse
Visit me online @ JuliaGrayonLine.com
Information from: National Sleep Foundation Health Monitor (Guide to Better Sleep)
Healthy Advice - Taking Care of Yourself (Trouble Sleeping)
Market Health - Oxy-Sleep Natural Sleep Aid
WHY SLEEP MATTERS
Some nights you feel like you never close your eyes. Or you fall asleep just fine, but then you wake up and watch the clock. If this sounds familiar, a good night's sleep regularly escapes you. This can mean more than just some next-day grogginess. Too little sleep that results in 'tossing and turning' can affect your health, relationships, and job, and can even put your safety (and those around you at risk).
Tossing and Turning
Not getting enough sleep doesn't just make you tired. It also:
- decreases your ability to concentrate
- decreases your reaction time
- increases your memory lapses and forgetfulness
- increases your likelihood of accidents and injuries
- increases moodiness
- increases your susceptibility to illnesses
BENEFITS OF SLEEP
While you may think of sleep as merely a time of rest, researchers have found it is actually an action-packed period when many processes vital to your health and well-being occur. New evidence, for instance shows that sleep is critical for helping you strengthen your memory and ability to think clearly. Sleep also affects mood and plays a pivotal role in the normal functioning of your body's endocrine and immune systems, which regulate the release of key hormones and help protect your body from disease.
IMPACT OF SLEEP LOSS
Too little sleep is found to be associated with a variety of serious health problems, including hypertension (high blood pressure), obesity, diabetes, heart disease, alcohol use, and depression. Being sleep-deprived can also result in difficulty concentrating and making decisions, as well as forming new memories.
Lack of sleep can damage your health in other ways as well. Drowsy driving is likely the cause of more than 100,000 police-reported car crashes and more than 1,500 deaths every year. Sleeping poorly costs employers in lost productivity and also increases the risk of workplace accidents.
LATE AT NIGHT AND 'EYES WIDE OPEN'?
Some Causes of Insomnia...
- Stress and Anxiety
- Depression
- Using Stimulants (including over-the-counter and prescription medications)
- Grieving over the loss of a loved one
- Chronic Pain (caused by a medical condition)
- A change in your environment
- Sleep/Wake schedule interruptions
- Medication side effects
- Menstruation, pregnancy or menopause (in women)
- A Change in your Schedule
- Environmental noise
- Extreme temperatures
SO, HOW MUCH SLEEP DO YOU NEED?
While sleep needs vary from person to person, to be fully alert the next day sleep experts recommend adults get 7 to 9 hours of sleep a night. However, the 'quality' of your sleep also counts. To be refreshing, your slumber needs to be continuous, not disrupted by repeated awakenings. You also need enough sleep to avoid sleep dept - this is the collective effect of not getting adequate sleep over time.
If sleepiness is interfering with your ability to carry out your daily activities, you probably need more shut-eye!
STATES AND STAGES OF SLEEP
While you are asleep, you usually pass through a repeating cycle of five phases of sleep: Stages 1,2,3,4 and REM (rapid eye movement-also know as 'dream sleep'). It takes 70-90 minutes to move through one cycle of sleep. Typically, you will have four to six cycles a night. At the end of each cycle you are nearly awake before beginning the cycles again.
Stage 1:
Light sleep, drifting in and out
Stage 2:
Helps refresh your body
Stage 3:
entering deep sleep; stages 3 and 4 are the most restorative cycles
Stage 4:
deep sleep, your body produces more cells and breaks down proteins; if awakened, you may feel groggy or disoriented
Stage 5:
REM (Dream Sleep) stimulates the parts of your brain used for learning; breathing is more rapid, irregular, and shallow; heart rate and blood pressure rise, males may develop erections.
IDENTIFYING A SLEEP PROBLEM
While everyone has occasional sleepless nights, you need to tell your doctor about it if you are having difficulty falling or staying asleep at least three times a week. Your sleeplessness may be a type of insomnia, but it could also be a symptom of an underlying medical condition or other types of Sleep Disorders
A GOOD NIGHT'S SLEEP -Ten Tips to Help You Sleep Better
- Relax Before Bedtime. Train yourself to associate restful activities with sleep and make them a part of your bedtime ritual. Try a warm bath, deep breathing, guided imagery or reading.
- Get Regular Exercise. Exercise 30 (or more) minutes every day. Be sure to exercise at least five t six hours before going to bed
- Steer Clear of Caffeine. Caffeine is a stimulant. Don't consume caffeine in the evening, including: coffee, chocolate, soft drinks, teas, diet drugs and pain relievers which contain caffeine.
- Make It Dark and Cozy. Have soft, comfortable bed linens and curtains to block out outside lights.
- Limit Alcohol. Alcohol can rob you of deep sleep and keep you stuck in the lighter, less restful stages of sleep.
- Keep the Room Temperature Pleasant. Feeling too hot or too cold can disrupt your sleep or prevent your from falling asleep.
- Don't Just Lie There. The anxiety of not being able to fall asleep can actually contribute to insomnia. If you cannot sleep, get out of bed and calmly do something else until you feel tired.
- Get Up With the Sun. Sunlight helps your body's internal clock reset itself each day.
- Set A Sleep Schedule. Go to bed at the same time each night and get up at the same time each morning.
- Natural Sleep Aids. If all else fails, Mother Nature is in your corner. You do not have to resort to narcotics or other sleep meds. See how a natural product can help you get to sleep safely and naturally.
To Your Health & Success!
Miss Julia, Licensed Professional Nurse
Visit me online @ JuliaGrayonLine.com
Information from: National Sleep Foundation Health Monitor (Guide to Better Sleep)
Healthy Advice - Taking Care of Yourself (Trouble Sleeping)
Market Health - Oxy-Sleep Natural Sleep Aid
Tuesday, May 27, 2008
10 Tips to help You Stay Young and Live a Fuller, Happier, Healthier Life ~~
While eating healthy and exercising are proven ways for living a healthier life; there are other things that you can do to help you live a longer, fuller more fun-filled life. And remember no matter what your age you are still 'aging'...
Consider incorporating these 10 tips or at least some of them into your daily lifestyle - share with family and friends; you may even want to pass these along to fellow co-workers.
Here's to a Fuller, Longer Life for You ...
1. GET A FURRY FRIEND
Owning a pet can help reduce blood pressure, lower stress and lessen how often you go to the doctor... as well as provide a loving companion.
2. TRY GARDENING
You can lower your stress level and blood pressure simply by being around plants. So take a stroll around a beautiful garden, or spruce up your home or office with some plants.
3. LAUGH MORE
Laughter is a great way to relieve stress and relax blood vessels. Plus, laughing makes you feel good (how simple is that?).
4. DO SOMETHING NICE
People who are active in their community and give more than they receive feel healthier than those who don't. Clean up your local park or help your neighbor..or maybe just listen to a friend.
These are called --> Random Acts of Kindness... Give One -- Get One.
5. SING YOUR FAVORITE SONG (Out Loud!)
Music is more than something you can enjoy---it can also improve your immune system. So don't be afraid to sing your favorite song...your body will thank you for it.
6. RELAX A LITTLE
Some stress if fine--- and unavoidable---but too much can increase your blood pressure and damage your immune system. Plus, stress for long periods of time can prevent injuries from healing and even affect our brain functions ( like learning, memory and mood).
7. GET ENOUGH SLEEP
Sleeping too little or too much can increase your chances of heart problems, diabetes and obesity so make sure you get the right amount ---about seven to eight hours.
8. THINK POSITIVELY
People who have a positive attitude generally have a longer life than those who don't. So try to look on the bright side... you might live longer because of it.
9. HAVE SOME DARK CHOCOLATE
Not only is dark chocolate a tasty treat, it is also good for you. That's because it is high in antioxidants that are good for your heart.
10. GET A MASSAGE
A nice message is a great way to relax and just make yourself feel better. It also helps with circulation and muscle tone. So lay down, relax and enjoy!
You have probably seen these tips before and many others like them ---have you implemented any yet? If not, just regroup and start now with these--- remember "a journey of a thousand miles begins with one step".
If you have already started your 'thousand' mile journey then stay on course and visit Miss Julia's Guide to Healthy Living for more information and tips to help you along the way.
~~~ If you have any tips on how to live longer or any advice on what has helped you live a fuller life please feel free to leave a comment and we will pass it on~~~
HEALTHY LIVING - TIPS - FACTS & INFO
HEALTH TIP: ---> Eating fruits and dark red, green and yellow vegetables increases the vitamins in your body which help you build a healthy immune system. This helps fight viruses and infections. A cup of yogurt a day is also beneficial. It can reduce your susceptibility to colds by 24 percent.
DID YOU KNOW?
Cranberries, raspberries and strawberries all contain antioxidants to help prevent against diseases and premature aging. Plus, you get valuable doses of fiber from their skins and seeds.
To Your Health & Success!
Miss Julia, Licensed Professional Nurse
Proud Member of MyVMTeam
Visit me online @ JuliaGrayonLine.com
or
Google Me --> Julia Gray
Information from :
"Prevention's Anti-Aging Guide: How to take off 10 years or more--and look and feel better than ever" by Andreas von Bubnoff and Joanna Lloyd, www.prevention.com
Consider incorporating these 10 tips or at least some of them into your daily lifestyle - share with family and friends; you may even want to pass these along to fellow co-workers.
Here's to a Fuller, Longer Life for You ...
1. GET A FURRY FRIEND
Owning a pet can help reduce blood pressure, lower stress and lessen how often you go to the doctor... as well as provide a loving companion.
2. TRY GARDENING
You can lower your stress level and blood pressure simply by being around plants. So take a stroll around a beautiful garden, or spruce up your home or office with some plants.
3. LAUGH MORE
Laughter is a great way to relieve stress and relax blood vessels. Plus, laughing makes you feel good (how simple is that?).
4. DO SOMETHING NICE
People who are active in their community and give more than they receive feel healthier than those who don't. Clean up your local park or help your neighbor..or maybe just listen to a friend.
These are called --> Random Acts of Kindness... Give One -- Get One.
5. SING YOUR FAVORITE SONG (Out Loud!)
Music is more than something you can enjoy---it can also improve your immune system. So don't be afraid to sing your favorite song...your body will thank you for it.
6. RELAX A LITTLE
Some stress if fine--- and unavoidable---but too much can increase your blood pressure and damage your immune system. Plus, stress for long periods of time can prevent injuries from healing and even affect our brain functions ( like learning, memory and mood).
7. GET ENOUGH SLEEP
Sleeping too little or too much can increase your chances of heart problems, diabetes and obesity so make sure you get the right amount ---about seven to eight hours.
8. THINK POSITIVELY
People who have a positive attitude generally have a longer life than those who don't. So try to look on the bright side... you might live longer because of it.
9. HAVE SOME DARK CHOCOLATE
Not only is dark chocolate a tasty treat, it is also good for you. That's because it is high in antioxidants that are good for your heart.
10. GET A MASSAGE
A nice message is a great way to relax and just make yourself feel better. It also helps with circulation and muscle tone. So lay down, relax and enjoy!
You have probably seen these tips before and many others like them ---have you implemented any yet? If not, just regroup and start now with these--- remember "a journey of a thousand miles begins with one step".
If you have already started your 'thousand' mile journey then stay on course and visit Miss Julia's Guide to Healthy Living for more information and tips to help you along the way.
~~~ If you have any tips on how to live longer or any advice on what has helped you live a fuller life please feel free to leave a comment and we will pass it on~~~
HEALTHY LIVING - TIPS - FACTS & INFO
HEALTH TIP: ---> Eating fruits and dark red, green and yellow vegetables increases the vitamins in your body which help you build a healthy immune system. This helps fight viruses and infections. A cup of yogurt a day is also beneficial. It can reduce your susceptibility to colds by 24 percent.
DID YOU KNOW?
Cranberries, raspberries and strawberries all contain antioxidants to help prevent against diseases and premature aging. Plus, you get valuable doses of fiber from their skins and seeds.
To Your Health & Success!
Miss Julia, Licensed Professional Nurse
Proud Member of MyVMTeam
Visit me online @ JuliaGrayonLine.com
or
Google Me --> Julia Gray
Information from :
"Prevention's Anti-Aging Guide: How to take off 10 years or more--and look and feel better than ever" by Andreas von Bubnoff and Joanna Lloyd, www.prevention.com
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