| Tips for Reducing Stress |
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Friday, December 28, 2007
With the hectic life that most people lead in today's world, reducing stress has become a vital skill. With work stress, school stress, family stress, teen stress, parent stress, and a whole host of other kinds of stress continually knocking on the door, it has become vital to manage stress in order to keep up with everything needs to be done. Though reducing stress is difficult, it can be done with a little effort and a little dedication to improving yourself. The first thing to do when reducing stress is to get enough sleep at night. Yes, there is always something that needs to be done and there are projects that need to be taken care of and there is always something that should get done before you go to bed and there is still one more television show to watch, but that is exactly the problem. By spending too much of the evening worrying about everything that needs doing and trying too hard to get it all done right now, you are not helping yourself. Rather, you are increasing your stress to an alarming level. If you need to get things done, then do yourself a favor and just get them out of the way before you sit down in front of the television. When they are done, then you can relax and not worry about everything that needs to get done after the show is over. The next things you need to do are to eat right and exercise. No, it doesn't seem like taking care of physical needs with help with a mental issue such as reducing stress, but there is a connection. After all, the brain is part of the body and when the body is working right, the brain will be more effective. By putting the right nutrients into your body, you will be feeding the brain as well as the muscles and you will be able to think clearly and concentrate more effectively. As well, when you are getting all your fruits and vegetables and whole grains, you will have more energy and be less susceptible to fatigue. After all, fatigue clouds the mind and a cloudy mind is a mind that tends to wander. And, when you mind wanders, you will not be getting things done. Thus, projects and tasks will pile up, giving you even more to be stressed about. Additionally, exercising routinely will help you keep stress at bay. When you exercise routinely, you are more aware when you are awake and you sleep better at night, both of which are very good for reducing stress. This is because exercise helps you release hormones into your body that make you feel better, both mentally and physically. And this effect is not limited to the time when you are exercising. In fact, these hormones stay in your body even after you are done exercising, so that you will feel better all day. If you can, try to work out in the morning to get that hormonal burst before you begin your day. Or, if you cannot work out in the morning, at least exercise in the early evening so that you will at least have a body that will be ready for a good night's sleep and ready for the following day. Another great technique for reducing stress is through proper time management. Let's face it, most people spend most of their day spinning their wheels as they move from one project or task to another, making them incapable of focusing on what they are doing. However, with a time management system in place, your day can be mapped out in the morning so that you are able to complete tasks one at a time. Then, with each little success, you will be able to feel the relief of knowing that there is one less thing to worry about. Finally, you can help lower your stress levels by taking regular vacations. The best advice is to take one week off every year so that you can recharge your batteries and face the world again. By getting away and traveling, you can feel the relief of simply leaving it all behind. Getting out of the house, the city, or even the country is an excellent way of reducing stress and, when you get back, you will come back refreshed, rejuvenated, and ready to get back to the tasks of daily life. By reducing stress, you can feel better, work better, be more sociable, and improve your health. Stress is very hard on the body and the mind, so managing it should be a priority. Thus, with a little effort, a little time, and the dedication to do the right things for yourself, you can keep your mind clear and keep yourself moving forward. Then, once you have mastered the art of reducing stress, you will also have the pleasure of not having to worry about stress. ------ LowerYourStress.com: for everything to do with stress. Get a free ebook to help with your stress levels: http://www.loweryourstress.com/stress-book.html Diet changes involved with Celiac Disease Copyright 2005 Andy Casasanta Celiac Disease or Gluten Intolerance As discussed in my previous article, I cover the basics of Celiac Disease, which include the effects of Celiac Disease, symptoms and possible treatments. In this article, I will go into more detail of the life of a Celiac sufferer. When I was diagnosed with Celiac Disease, I was told that a major lifestyle change was in order. Fast foods were out, pizza, breads, pastas, most alcohols, especially beer, were excluded from my diet. I became a label reader. You would be surprised at what your are eating once you start reading labels. Here is a little tutorial in label reading. The list starts with the item that takes up the most weight, and continues in order of content down to the smallest part of the food. I stumbled across a great Website on foods to avoid and foods that are allowed, www.celiac.ca/egfdiet2.html#avoid. Even family and friends have made adjustments to their meals, to accommodate my allergy, when I am invited to dinner. I am on first name basis with the health food guy at my supermarket(Claudio). I now see this as a positive thing in my life, because it has forced me to eat healthier. Diagnosing Celiac Disease: Recognizing Celiac Disease is difficult because some of its symptoms are similar to those of other diseases. If a doctor suspects a person has Celiac Disease, he or she will probably order a blood test as a first step in diagnosing the disease. Perhaps the best way to diagnose Celiac Disease is by taking a biopsy, or a sample of tissue and sending it to a lab. This is done through a procedure called an Endoscopy. If you decide to stay awake through this procedure, like I did, you will get to see your stomach, stomach acids, and interesting things like that. Feeling tired and lethargic all the time: Celiac's will experience fatigue, more than someone without the disease. Celiacs have a hard time digesting certain vitamins due to the resulting damage of the small intestine. When the villi are damaged, (villi are the tiny hair-like projections in the small intestine) the body is unable to absorb certain vitamins and fatigue sets in. Talk to your Doctor about a supplemental vitamin program. Symptoms of celiac disease: Extreme fatigue Abdominal bloating and pain Gas Chronic diarrhea Weight loss Foul-smelling stool Anemia or low count of red blood cells How Common Is Celiac Disease? This number varies as expected but generally in the U.S. 1 out of 250 people have Celiac Disease. Celiac Disease is also quite common in Italy, Ireland, Sweden and Austria. In closing and some final advice: If you have just been diagnosed with Celiac Disease and you fear that you will not be able to live on a gluten free diet, it is not as difficult as you think. Most major grocery stores have a good range of gluten free products found mostly in the Organic Food section. Sticking to the regimen below, has been a big help to me, and I think you will agree. No fast foods. Certain fast food chains use bread crumbs in their burgers and usually, the clerk cannot tell you what is in the burger itself. Do not pick up the phone for take-out, do not drink grain based alcohols, and be careful of certain sauces and gravies. Wheat flour is used to thicken them and rarely is there a substitute available. Do not try unmarked foods to casually eat such as candy in a dish. Pack your own lunch if you have to. Even salad dressings may contain wheat or wheat products. These simple guidelines have helped me tremendously. For a complete list and diet advice talk to your doctor, and listen to what they say! What is the alternative? You may experience Iron deficiency, Anemia, Vitamin deficiencies, and other food sensitivities. This, in a nutshell has been my experience with Celiac Disease. I might have left out some details, as I am not a doctor. However, I am a Celiac sufferer and I know what Celiac's go through. The information in this article is for information purposes only. If you are experiencing any or all of the symptoms mentioned please see your doctor. The author cannot be held responsible if you do not seek the advice from your health care professional. ------ Mr. Andy Casasanta Has devoted a portion of his life to health and well being for himself and others. All the subjects of his articles has effected his life in one way or another. Which has inspired him to create a tremendous health and pharmacy website. In this site you will find up to 70 health articles and growing. Please visit: his site http://www.medheadquarters.net Beating the Freshman 15 Copyright 2005 Adam Waxler It's a fairly accepted 'fact' among college age women that they will gain weight their first year away from home. It's so well accepted, in fact, that nearly anyone will know immediately what you mean when you refer to the 'Freshman 15'. However, the research doesn't quite agree. One study conducted 15 years ago found that incoming freshman did gain weight at higher rates than their peers who did not attend college, but the average weight gain for the stressful freshman year was 7 pounds, less than half the mythical 15 pounds they'd been told to expect. Even more encouraging is that a more recent study of college weight gain monitored the weight and body fat of freshman women. More than half the students put on weight, but for most it was less than five pounds. One third of the students actually lost weight. Interestingly, those students who most worried about gaining weight believed that they had gained weight even when the scales showed that they hadn't. If you're concerned about gaining weight in that first year away from home, here are some concrete suggestions that can help you avoid the dreaded Freshman 15. Adopt a Healthy Attitude Toward Food. Researchers place part of the blame for the Freshman 15 on the tendency to turn to food for comfort. In an unfamiliar setting, with new stresses and new worries, students may turn to the familiar foods that make them feel good to help them get through. Train yourself to eat when hungry - and deal with stress through other means. De-stress. The corollary to the statement above is that the less you allow changes and worries to affect you, the less stress you'll have to deal with. One of the best ways to stress-proof your body is by eating a healthy diet. Regular exercise and making sure you get enough sleep play a big part, too. When you're body is well-nourished and well-rested, you'll find it much easier to deal with stress without resorting to major snacking. Watch out for the parties. Away from parental supervision for the first time, many college age students give in to the urge to party. Try to keep in mind that beer, even light beer, has 100 calories per every 12 ounces that you drink. You're also a whole lot more likely to snack on high fat junk food like chips when you're drinking. As for other drugs - there are all sorts of reasons not to smoke. Add the fact that it's fattening to the list. Exercise. Take advantage of the gym facilities and any student privileges you might have by getting regular workouts. Swimming, tennis, aerobics - any sport that you play, any activity that you do will both burn calories, and help reduce the stress of your first year at school. Socialize. Find a group of friends and be a part of it. The more you feel like you belong, the less you'll be missing home, and the less you'll be snacking to make up for it. The Freshman 15 isn't inevitable. Just remember to eat healthy, exercise, sleep well and have fun. The weight loss will take care of itself. ------ Adam Waxler publishes the Weight-Loss-Power-Package...a collection of six weight loss ebooks guaranteed to help you lose weight. Check out the complete package here: http://www.weight-loss-power-package.com |
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