Laughter is good medicine, and that is no joke! Studies show that laughter helps boost the body's immunity, eases pain, relives stress and lowers blood pressure. And think of this, laughter is free, it is without side effects and generally makes one feel better. If you have trouble being a happy person who laughs easily, make it a point to spend time with people who make you laugh and smile. It's good for your health!
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A study out of North Carolina State University a couple of years ago, found that bird-watching lead to less psychological distress and thus, enhanced well-being. When bird-watching was compared to nature walks, the bird-watching for 30 minutes led to the most significand improvement in stress and happiness. This might be worth trying the next time you feel stressed and set out to relax.
I think almost all of us have dealt with stress eating from time to time. But for some, stress eating is a big problem that can lead to being overweight and to poor health. If you fall into the latter category, don't blame yourself or let others tell you, "You just need more self-control". That statement to you will probably just increase your stress. Psychologist Laurel Mellin, Ph.D. says there is a physical reason for stress eating. This is her statement, "There are eight brain chemicals that get activated when we're stressed, and they drive us to eat."
Dr. Mellin suggest retraining your brain. She advises that when you stress eat, your emotional brain is in control--it's very difficult to deny that need, so don't try. Instead, she advises doing an "emotional debriefing" the next day. "Take a moment to vent or complain that you overate." She goes on to explain this opens up the neural pathway to what causes you to stress eat. "Then try to express four key emotions: anger, sadness, fear and guilt," she says. the mini catharsis can gradually rewire your brain so you're less likely to turn to food in moments of emotional stress.
Everyone knows there are healthful benefits to eating oranges, but did you know they can also help relieve stress? According to a German study a few years ago in Psychopharmacology the vitamin C found in oranges boosts the immune system and helps regulate blood pressure after a stressful incident. Now you have another reason to reach for an orange.
Continuing my posts on 'Eating to Control Stress' we get into another category of foods and that is whole-grains. Yes, whole-grain cereals such as oatmeal, whole-grain breads and pasta can help you reduce stress. Dr. Judith J. Wurtman, co-author of The Serotonin Power Diet has stated that serotonin can only be made when we have certain building blocks in our bloodstream. In order for tryptophan, vitamin B and omega-3 fatty acids to assist in the production of serotonin, you need carbohydrates. Carbs slow down the digestion process, giving the body time to release that feel-good chemical known as serotonin. Note: Be sure you are choosy healthy whole-grain carbs to avoid that big stressor - weight gain!
Today I am continuing to write about eating to control stress. Our society seems to be stressed to the max and some of that may be due to the fact that we grab quick meals, often fast food and we may not be eating properly in our stressed out state. Have you ever noticed that everyone feels rather lazy after the Thanksgiving meal? We usually blame it on eating too much, which we usually have to admit we actually did. But that may not the be reason we feel so relaxed. Turkey has an abundance of tryptophan, discussed in the previous articles, so after consuming a good amount of turkey most people find their mood has improved, they have less anxiety, and a reduced craving for carbs. This is due to a surge in serotonin and not only does it make us less stressed, eating turkey helps to build muscles. So don't save turkey just for the holidays. Enjoy it on a year-round basis especially if you need to destress.
In yesterday's post I started discussing how what we eat can help us to control stress by supporting our serotonin levels. In that post we discussed eating spinach, avocado, brown rice, green peas, and collard greens. Today's post turns to fish oil and omega-3s. Nutritionists and many doctors recommend eating fish instead of taking supplements to get your fish oil and omega-3 fatty acids. Fish that are high on the list include tuna, salmon, sardines, and shellfish. In addition to being proven serotonin boosters, omega-3 fatty acids help us combat stress by increasing memory and cognitive performance as well.
Yes, what you eat can have an effect on your level of stress. Medical research has shown that low serotonin, the chemical in our brains that regulates emotion, may be the main cause of anxiety and depression. Nutritionist DeAnna D. Irving has said that the serototin levels in the body can be depleted by stress and poor health if one isn't eating right. Serotonin is not found in food but is released into the bloodstream after the digestion of tryptophan, Vitamin B or Omega-3 fatty acids. Feeling a little stressed out? Try adding some of the foods that have large amounts of the previously mentioned nutrients to raise your serotonin levels without medication. One such food is Spinach. Spinach has high levels of vitamin B6 which helps to increase both energy and serotin levels. When you increase your energy and serotonin levels that can lead to better moods and overall better health. Don't like spinach? Avocado, brown rice, green peas, and collard greens are also rich in vitamin B6.
Did you know you have a 45% chance of developing diabetes if you lead a stressful life? Not only can stress kill you, it can cause chronic disease. Learn to relax and don't let others add stress to your life! Accomplishing this will be different for everyone but do your best to cut way back on stress in your daily life.
Are you feeling a lot of stress during this holiday season? Try eating a banana.
Stress is a major contributor to health problems. If you suffer from stress, eat more fruits and vegetables. That may sound too simple, but it is a proven stress reliever. Eat at least two servings of fruit and three of vegetables a day to help your body deal with stress. Would you believe a banana, for instance, can help alleviate stress? A banana is loaded with vitamin B6 and vitamin B6 can help the body create mood-boosting serotonin. Having a stressful day? Grab a banana.
We always seem to hear how good green tea is for us and I have no intention of taking away from that. One of the best things we can do for our health is to drink green tea daily. But let's not forget about black tea. Studies, one from the University College in London particularly, have found that black tea lowers the levels of the stress hormone cortisol. People in the study who included black tea in their diets were more relaxed and able to complete difficult tasks. Feeling stressed, relax with a good cup of black tea.
Travis Stork, MD of the TV show The Doctors had the following to say about the connection between stress and food: "When you feel stressed, your body produces a hormone called cortisol - a powerful hunger inducer, leading you to eat. Worse yet, that same hormone causes your body to store fat. A Tufts University study found that eating carbs could increase levels of anxiety, so the cookies and sweet drinks you think will help you through the stress might actually be having the opposite effect."
When you feel stressed grab a glass of water with a slice of citrus or chew some sugar-free chewing gum.
Unfortunately, stress is a natural part of life. Every day we are faced with obligations, responsibilities, and pressures. The body's response to these daily strains is increased blood pressure, heart rate, respirations, metabolism and blood flow to muscles. In other words, STRESS. While this is a natural response, when prolonged it can threaten our health. For the sake of our health, we must learn to manage these daily stresses. Following are some tips to help you control the stress in your life:
