De-Stress Your Life & Live Happier!

 

I want to discuss stress and stress management; a topic that I feel does not get enough attention. I'm taking a great course in Stress Management, and I thought I would share some crucial information that will help you manage the stressors in your life. This is so important for your total health and wellbeing!

Stress is at epidemic levels in the world today. Ninety percent of all visits to health-care providers in the U.S. are considered to be stress related. Stress affects every aspect of the body, mind, and spirit. That results in a wide range of symptoms from headaches or stomach ailments to heart disease or death. Ten Stress Related Health Problems: http://www.webmd.com/balance/stress-management/features/10-fixable-stress-related-health-problems?  

 

Stress varies from individual to individual. What one person finds stressful may not bother another person at all. There are many types of stress  that can result in many different physiological effects on the body. Even very young children have worries and experience stress to some degree. To read more about Childhood Stress go here: http://kidshealth.org/parent/emotions/feelings/stress.html 

We can all find something that we enjoy doing that helps to de-stress us. My de-stressor is going to the lake, smelling the fresh air, enjoying nature, and riding the boat (or jet ski's) on the wide open water. It's so freeing All my worries just seem to disappear. But, always, my #1 De-Stressor and mental therapy is spending a productive hour in the GYM! Nothing beats it. There are a few things you can do to de-stress your life. Here are some suggestions:

 

 

1. Get Moving

Just about any form of physical activity can relieve stress and burn away anger, tension, and frustration. Exercise releases endorphins which boost your mood and make you feel good. It also serves as a valuable distraction to your daily worries. Be sure to pick an activity you enjoy, so you will stick with it.

 

2. Engage Socially

There is nothing more calming to your nervous system than communicating with another human being who makes you feel safe and understood. Reach out to family and friends and connect regularly in person.

 

3.  Avoid Unnecessary Stress

When handling predictable stressors, such as commuting to work or a meeting with your boss, you can either change the situation or change your reaction to it. Learn how to say no, avoid people who stress you out, and take control of your environment.

 

4. Alter the Situation

Express your feelings instead of bottling them up. Be willing to compromise. Manage your time better.

 

5. Adapt to the Stressor

Regain your sense of control by changing your expectations and attitude to stressful situations. Reframe problems. That is, view a stressful situation from a more positive perspective. Look at the big picture. How important is this in the long run? Adjust your standards. Stop setting yourself up for failure by demanding perfection.

 

6. Accept the Things You Can't Change

Many sources of stress are unavoidable like the death of a loved one. Accept things as they are. Don't try to control the uncontrollable. Look for the upside. Most importantly, learn to forgive.

 

7. Make Time for Fun & Relaxation

Nurture yourself. When you make time for fun and relaxation, you're in a better place for managing life's stressors.

 

Look here for stress relief foods:http://www.foodnetwork.com/healthy/photos/top-10-foods-for-stress-relief.html

and the "Road to Resilience." http://www.apa.org/helpcenter/road-resilience.aspx

 

Macronutrients: Carbohydrates, Proteins, Fats, Water, & Fiber

 



 

Macronutrients,(carbs, proteins, fat, water, and fiber), are absolutely essential for human life, as are the micronutrients(vitamins and minerals). A lack of nutrients can result in deficiency disorders or malnutrition. On the other hand, an excessive intake of nutrients can lead to obesity and related disorders.

 

Macronutrients make up the majority of our diets and they supply energy and many essential nutrients. An excessive amount of micronutrients can be toxic, so be careful if you take vitamin and mineral supplements. The balance of various nutrients, such as saturated fat versus unsaturated fats consumed, can also effect the development of disorders.

 

The macronutrients are comprised of carbohydrates, proteins(including essential amino acids), fats(including essential fatty acids), and the macrominerals, fiber and water.  Let's look more closely at these.

 

Carbohydrates

Provide the blood with glucose and allow the body to use protein for regeneration and repair. Carbs also provide energy and have 4 calories per gram. 

There are 2 classes of carbohydrates: simple and complex. Complex carbohydrates (fruits, vegetables, and whole grains) contain starches and fiber. They are metabolized more slowly than simple sugars. Simple carbohydrates include white table sugar (sucrose), the sugar in fruit (fructose), and the sugar in milk (lactose). Simple carbs have fewer nutrients and should be avoided. In 1922, the average American consumed about 5 pounds of sugar per person per year. By 1990 that figure had skyrocketed to 135 pounds. Foods that are canned, frozen, cured, and processed are likely to be high in sugar. I will discuss "The Truth About Sugar" in my next blog.

 

To find out what happens to the body when you give up carbs click here: https://www.yahoo.com/health/6-amazing-ways-your-body-changes-when-you-give-up-125849572033.html?

Click here to find great grain substitutes for reducing carbs in your diet: http://childhoodnutrition.about.com/od/Vegetables/fl/Great-Grain-Substitutes.htm? 





 

Proteins





These are the bodies secondary energy source and have 4 calories per gram. Proteins must be present for the body to grow, repair damaged or injured tissue, create new tissue, and regulate water balance. It is a foundational element for the major organs, blood and blood clotting, muscles, skin, hair, nails, hormones, enzymes, and antibodies. It helps maintain proper balance of blood acidity and alkalinity. Proteins consist of peptides and amino acids. Amino acids are the building blocks of protein, and there are 20 of them. Humans can produce 10 of these and the others must be obtained in food(essential amino acids). Foods that consist of essential amino acids are considered complete proteins. These include meats, dairy, fish, fowl, and eggs as well as plant based foods like soy, quinoa, tofu, miso, and edamame. Incomplete proteins are found in grains, beans, nuts, seeds, and leafy green vegetables. The body cannot store proteins for future use so we must eat them everyday. Click here for more facts on proteins: http://www.webmd.com/food-recipes/rm-quiz-protein-myths-facts

Fats

This is the third energy source for the body, also known as lipids. Fat is the most concentrated form of energy and accounts for more than 10% of the body weight of most adults. Fats supply more energy (9 calories per gram) than carbs or proteins. They also supply the essential fatty acids. Fats supply energy for prolonged, moderately intense activity, and they provide cell membranes with the component necessary to regulate the membrane transport system. Fats help maintain healthy skin, regulate cholesterol metabolism, support tissue growth, support hormone production, carry fat-soluble vitamins, act as a cushion and stabilizer for internal organs, and provide a protective layer that helps regulate body temperature and maintain heat. Babies and children need fats for brain development.

 

Essential fatty acids  are saturated (beef and dairy), monounsaturated (omega-9 fats such as olive, peanut, avocado, and canola oils), and polyunsaturated (omega-6 and omega-3 fatty acids. Saturated fats should be limited in a healthy diet. Click here for more fat facts: http://www.webmd.com/diet/rm-quiz-best-worst-foods-belly-fat?

Click here to learn more about carbs, proteins, and fats and how much you should eat of each:

http://healthyeating.sfgate.com/much-carbs-fat-protein-should-eat-daily-lose-weight-6278.html

 

Water

It is fundamental to life and critical for every bodily function and chemical reaction! The human body can survive for up to 5 weeks without food but only a few days without water. Water makes up two thirds of the body, maintains body temperature, transports nutrients to cells and toxins from them, lubricates joints, and transports oxygen through the blood and lymph tissues. A minimum of eight, 8 oz. of water per day for optimal health. Needs can vary with physical activity, changes in climate, medical conditions, or a fever. Go here to read "The 7 Wonders of Water:" http://www.medicinenet.com/nutritional_health_water_pictures_slideshow/article.htm

 



Fiber

It is crucial to a healthy diet! Fiber is found mainly in fruits, vegetables, and grains. It is essential for normal digestion, controlling blood glucose, blood pressure, and cholesterol levels. It also protects against heart disease and cancer. The recommended daily intake is 30 to 50 grams per day.

Go here to see slideshows about carbs, proteins & fats:

http://www.webmd.com/diet/ss/slideshow-your-guide-to-eating-healthy-carbs?

Here's information on healthy snacks for kids:

http://kidshealth.org/parent/nutrition_center/healthy_eating/afterschool_snacks.html

 

The first wealth is health!