Helpful Healthy Hints
The “S” Word (Not That One)
Since we’re all adults, we need to be honest and face the fact that at some point or another, we have dealt with and will deal with some form of stress. The stressors in our daily lives are due to professional, family, financial, and personal responsibilities. The obligations that an average working adult has are not going to disappear anytime soon, and with that being said, we need to understand that varying levels of stress will come into play as one tries to navigate work / life balance as well as interpersonal relationships.
According to the Cleveland Clinic, stress is the body’s reaction to any change that requires a response or a reaction. Your body may respond to this change or stimulus mentally, physically, and emotionally. Elevated stress levels result in people panicking, feeling overwhelmed, and experiencing bouts of anxiety. From a physical standpoint, an individual may experience an elevated heart rate, cold sweats, and tremors. Looking at stress from an emotional vantage point, some people may experience anger, sadness, confusion, and slight disorientation.
Many individuals have grown accustomed stress and have adopted the “ I will just deal with it,” or “This is just the way it is,” mentality. Those statements might work here and there as a motivator, but what coping technique or strategy has been used to address and or manage the stress that one is feeling? Not recognizing and managing stress, can lead to a host negative outcomes such as high blood pressure (hypertension and other physical responses), declining work performance, and strained interpersonal relationships with friends and family. During times of high stress, some individuals become withdrawn, distracted, and less affectionate.
Many individuals dwell on being “stressed out” or being in a state of distress. But how many of us think about or ponder the ways that we can decrease distress and increase eustress (the good stress)? Listed below are ways that stress can be recognized, managed, and reduced so that one may lead a more productive and healthier life.
1. Prioritize Workload – Many times at work or on the job, a lot of responsibilities and duties are thrown at you at once. Stop, take a deep breath and figure out what are the most important tasks that need to be accomplished first. What are the due dates, what deadlines are coming up, who do you need to meet with and when. Invest in a planner and or calendar. If you fail to plan, you plan to fail.
2. Exercise – Research shows that exercise helps your body release endorphins that serve as natural painkillers and also improve the ability to sleep (rest and relaxation are also key activities that help to reduce stress).
3. Communicate - Vent your feelings to friends, family, colleagues or a professional (counselor). Now is not the time to down talk anyone or state feelings about an individual. This is a chance for you to simply state how a situation or stressor is making you feel. Hopefully you can get tips from individuals who have your best interest in mind and can help you cope. Sometimes a shoulder to lean /cry on or listening hear might do the trick.
4. Rome Wasn’t Built In A Day – You are a human being, not a machine. There are only 7 days in a week and 24 hours in a day. Do you honestly think you can do everything you need to do in one day…LOL Remember what happens to your phone when it runs out of power…..same thing might happen to you. Forced to be set aside and place on a charger. Your body is going to get its rest one way or another. Often times high levels of unmanaged stress compromise our immunity. You think it’s the germy kids making you sick…nope…! It’s your stress, you’re exhausted, and that’s why you might not be able to fight off the germs.
5. Get up And Go – Don’t feel guilty for taking a vacation or even a “Stay-cation.” Shake things up a little bit! Go take a walk on the beach, go pick strawberries, go buy some ice cream and take a walk in the park. Get on a plane, take a bus trip, go on a cruise. Sometimes it’s ok to break up the monotony of day to day activities and a mundane routine.
6. Sleep
7. Meditate or Practice Deep Breathing / Yoga
8. Watch What You Eat – This may seem cliché, but is actually very important in managing stress. Some foods such as dark chocolate, avocados, nuts, milk, fresh water fish, fruits and vegetable may help your body combat stress and reduce cortisol levels in the body. Some foods are not only immune boosters but also mood boosters as well. While other foods high in fat, sugar and sodium content may contribute to increased inflammation, acidity, and increased production of the stress hormone. That caffeine might be making you cranky.
9. Did we mention Sleep? – According to the CDC (Centers for Disease Control) 1 in 3 Americans are not receiving adequate amounts of sleep. The average for an adult between the ages of 18-60 is 7 hours per night. The national average for American adults according to the National Sleep Foundation is between 5 hrs and 45 minutes to 6 hours and 55 minutes. Keep in mind, this might be the time in bed, not actual sleep.
Plate power – 10 tips for healthy eating
1. Choose good carbs, not no carbs. Whole grains are your best bet.
2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.
3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources.
4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.
5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.
6. Calcium is important. But milk isn’t the only, or even best, source.
7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.
8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods.
9. Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks.
10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.
Free Fitness around the City
Monday
- City Centre Running Club at City Centre, 6pm
Tuesday
- West End Running Club at The West End, 5:30pm
- Yoga at Levy Park, 6pm
- Square Fit at Memorial City Mall, 6pm
- BON Running Club at Little Woodrow’s, 6:15pm
- Zumba at Midtown Park, 6:30pm
- H.I.I.T at Levy Park, 7pm
- Friends & Family Workout at Tomball Community Center, 7:30pm
Wednesday
- Bootcamp at Memorial City Mall, 5:30pm
- Body Barr at Levy Park, 6pm
- Zumba at Discovery Green, 6:30pm
Thursday
- Tai Chi at Rothko Chapel, 5pm
- Yoga at Levy Park, 6pm
- Bollywood & Bhangra at Levy Park, 7pm
Friday
Capoeria at Midtown Park, 7pm
Saturday
- Mindful Meditation at Memorial Park 8am
- Farmer’s Market Bike Ride at Onion Creek Café 8am
- Bootcamp at Levy Park, 8:30am
- Joy Yoga at Levy Park, 10am
Sunday
- Yoga at Memorial Park, 8am
- Zumba at Levy Park, 11am
Back Stretches
Regular movement and stretching can help alleviate back pain by relaxing tight muscles and improving circulation to help nourish the spine.
Trunk Rotation Stretch
Stretch: Begin lying on the mat with knees bent. While maintaining upper back flat on the ground, rotate legs towards the floor until a stretch is felt. Repeat the stretch on the opposite side. Hold each stretch for 5 seconds, repeat 10 times.
Why it works: “This stretch helps improve mobility of the spine while relaxing the muscles on the sides of the trunk,” says Jiang.
Child's Pose
Stretch: Begin on all fours. Sit your hips back while reaching out your arms forward until a mild stretch is felt in the back. Hold the stretch for 10 seconds, repeat 5 times.
Why it works: “This stretch helps improve mobility of the spine while relaxing the muscles of the lower back,” says Jiang.
Hip Flexor Stretch
Why it works: “[When you spend a large portion of your time sitting], the front of the hips get tight. This would cause the hip muscles to pull the lower back forward in standing, thereby increasing stress in the lower back. Increased flexibility in hip flexors will help with decreased back pain in upright activities,” says Jiang.
We have prevention tips!
Diabetes and High Blood Pressure can be hard on many communities. According to the Centers for Disease Control roughly 75 million American adults or 1 in 3 have high blood pressure. High blood pressure is also a leading cause of death.When it comes to maintaining a healthy blood pressure, consistency is the key. Making lasting changes is the surefire way to stay healthy. Avoid quick gimmicks and fad diets. They don’t offer lasting results. The Centers for Disease Control also reports that over 100 million adults in the US have diabetes or prediabetes(precursor to diabetes). Diabetes can damage several parts of the body and can double heart attack and stroke risks according to Health.com. Both heath issues can greatly reduce quality of life. The good news is prevention is key. There are several steps that we can take to reduce both diabetes and high blood pressure.
Ways to prevent diabetes:
- Practice good nutrition (not too much sugar and salt in diet). Eat plenty of fruits, lean protein, and leafy green vegetables. Make it a point to read nutrition labels to remain informed about what you’re eating.
- Exercise regularly. Exercise relieves stress, strengthens the cardiovascular system and can help shed excess pounds when combined with a healthy nutrition plan.
Here are some lifestyle changes to help lower blood pressure:
- Losing weight comes with exercising regularly. According to Mayo Clinic, for overweight individuals, losing even 5 pounds can drop your blood pressure. A lower weight on the scale could even mean lowering blood pressure medication doses or even stopping them entirely. So slim down to drop blood pressure.
- Reduce stress and caffeine. Refine your schedule. Giving yourself a few extra minutes during your daily routine could be the trick you need to stop being rushed. Taking deep breaths can help you relax and regroup. Exercise also helps your unwind from your day. Yoga and meditation can work wonders for blood pressure. Caffeine can spike blood pressure. Limiting your caffeine intake can help lower your overall blood pressure. Some scientists theorize that caffeine interferes with a hormone that keeps arteries opened.