CNNEWSLETTER
IN THIS
ISSUE
Managing Stress
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GENERAL HEALTH
anaging
W
Stress
You listen to the sound of the waves crashing the beach while you lay on a soft lounger. You feel the warmth of the sun on your skin. There is a cool breeze that comfortably brushes your whole body as you sip on your favorite cold beverage. THEN YOU WAKE UP! Now for the real world! Drag yourself out of bed to do things you didn’t do the night before, because you were too exhausted. Get the kids ready, work all day, pick the kids up after work, grocery shopping, meetings, kids schedules, fix dinner and get the kids ready for bed. Do you have time to fit in exercise? Everyday life can be pretty stressful, even on just a normal day. Everyone experiences stress. Depending on how you deal with stress, it may motivate you to work harder and have positive effects. In many cases though, long-term stress can be harmful and cause adverse health effects. When a person is under stress, the brain activates two physiologic systems; the autonomic nervous
and endocrine system. The result is an increased heart rate, blood pressure, elevated levels of oxygen and glucose in the blood. These responses prepare us for what is known as “fight” or “flight”. If you have coping skills in place when stressors occur, you will be better prepared to ward them off and deal with reality in a positive way.
Suggestions to anage Stress Levels:
W
GET MOVING
MAKE HEALTHY DIET CHOICES
• Physical activity is one of the best ways to relieve stress
• Healthy diet of fresh fruits, vegetables, whole grains and lean proteins will help to maintain proper weight
• Staying active helps release “feel-good” neurotransmitters called endorphins, and also can distract you from your daily worries • Staying active can help improve your mood. Focus on activities that you enjoy doing. Gardening, walking, or simply playing with your kids are great examples • Change your routine. If you get bored easily, try mixing in different activities or find a friend to join you and add a new level of motivation to your routine • Yoga, meditation and breathing techniques are all ways of staying active while helping you to relieve stress at the same time
FOCUS ON QUALITY SLEEP • At least 8 hours of sleep is recommended, but the quality of sleep is more important than the quantity • Make your bedroom a relaxing environment – no mentally demanding work in the hours before bed • Follow a regular bedtime routine • Try to avoid caffeine and alcohol before bedtime • If you’re worried about things you have to do the next day, write it down to take it off your mind while you sleep
• Supplements help with treating and relieving stress because essential nutrients are depleted when the body is under stress • Blood sugar fluctuates from not eating enough or frequently which leads to mood swings, fatigue and poor concentration • Avoid emotional eating—when you see these triggers, drink water and try a relaxation technique to avoid excess snacking on junk food
Stress is a normal part of living and everyone faces it to some degree. The causes of stress can be good or bad, desirable or undesirable. Having a variety of coping techniques ready will give you the upper hand in managing stress when it occurs.
Yours in Health, Deb Gray
BS Exercise Science, IFPA Pro Masters and Open Figure, PNBA Pro Figure and Fitness Model, Mrs. America Fitness 2001, Mrs. Nebraska 2001
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