Simple Ways To Destress Your LIfe

 

1. Exercise

Exercise is one of the most important things you can do to combat stress.

It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.

The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.

There are a few reasons behind this:

• • Stress hormones: Exercise lowers your body’s stress hormones — such as cortisol — in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
• • Sleep: Exercise can also improve your sleep, which can be negatively affected by stress and anxiety.
• • Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
• • Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.

Activities — such as walking or jogging — that involve repetitive movements of large muscle groups can be particularly stress relieving.

2. Consider supplements

Several supplements promote stress and anxiety reduction. Here is a brief overview of some of the most common ones:

• • Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects.
• • Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms.
• • Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it’s effective.
• • Green tea: Green tea contains many polyphenol antioxidants which provide health benefits. It may lower stress and anxiety by increasing serotonin levels.
• • Valerian: Valerian root is a popular sleep aid due to its tranquilizing effect. It contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.
• • Kava kava: Kava kava is a psychoactive member of the pepper family. Long used as a sedative in the South Pacific, it is increasingly used in Europe and the US to treat mild stress and anxiety.

Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.

3. Light a candle

Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety.

Some scents are especially soothing. Here are some of the most calming scents:

• • Lavender
• • Rose
• • Vetiver
• • Bergamot
• • Roman chamomile
• • Neroli
• • Frankincense
• • Sandalwood
• • Ylang ylang
• • Orange or orange blossom
• • Geranium

Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep.

4. Reduce your caffeine intake

Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety.

People have different thresholds for how much caffeine they can tolerate.

If you notice that caffeine makes you jittery or anxious, consider cutting back.

Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.

5. Write it down

One way to handle stress is to write things down.

While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for.

Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.

6. Chew gum

For a super easy and quick stress reliever, try chewing a stick of gum. 

One study showed that people who chewed gum had a greater sense of wellbeing and lower stress.

One possible explanation is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to your brain.

Additionally, one recent study found that stress relief was greatest when people chewed more strongly.

7. Spend time with friends and family

Social support from friends and family can help you get through stressful times.

Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times. 

One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response.

Keep in mind that both men and women benefit from friendship.

Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety.

8. Laugh

It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress:

• • Relieving your stress response.
• • Relieving tension by relaxing your muscles.

In the long term, laughter can also help improve your immune system and mood.

A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted.

Try watching a funny TV show or hanging out with friends who make you laugh.

9. Learn to say no

Not all stressors are within your control, but some are.

Take control over the parts of your life that you can change and are causing you stress.

One way to do this may be to say “no” more often.

This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed.

Being selective about what you take on — and saying no to things that will unnecessarily add to your load — can reduce your stress levels.

10. Learn to avoid procrastination

Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.

Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality.

Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.

11. Take a yoga class

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind.

Yoga primarily does this by increasing body and breath awareness.

Some studies have examined yoga’s effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety.

However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.

In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.

It may help lower cortisol levels, blood pressure and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.

12. Practice mindfulness

Mindfulness describes practices that anchor you to the present moment.

It can help combat the anxiety-inducing effects of negative thinking.

There are several methods for increasing mindfulness, including mindfulness-based cognitive therapy, mindfulness-based stress reduction, yoga and meditation.

A recent study in college students suggested that mindfulness may help increase self-esteem, which in turn lessens symptoms of anxiety and depression.

13. Cuddle

Cuddling, kissing, hugging and sex can all help relieve stress.

Positive physical contact can help release oxytocin and lower cortisol. This can help lower blood pressure and heart rate, both of which are physical symptoms of stress.

Interestingly, humans aren’t the only animals who cuddle for stress relief. Chimpanzees also cuddle friends who are stressed.

14. Listen to soothing music

Listening to music can have a very relaxing effect on the body.

Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too.

Nature sounds can also be very calming. This is why they’re often incorporated into relaxation and meditation music.

15. Deep breathing

Mental stress activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode.

During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels.

Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.

There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration.

The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises.

This helps slow your heart rate, allowing you to feel more peaceful.

16. Spend time with your pet

Having a pet may help reduce stress and improve your mood.

Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood.

Having a pet may also help relieve stress by giving you purpose, keeping you active and providing companionship — all qualities that help reduce anxiety.

Hydration Packets: Helpful or Hype?

 

Hydration packets tout benefits from recovery after workouts to relieving a hangover. It’s true — you need to stay hydrated, but do these packets make a difference?

You’re more than half water, and without enough water in your body, people may experience headaches, dizziness, and generally feel low energy.

Adequate hydration yields health benefits including:

• • Alertness
• • Balance
• • Joint health
• • Temperature regulation
• • Waste removal
• • Feelings of overall well-being

HOW CAN I GET ENOUGH WATER?

You might believe drinking water is the best way to get enough water … and that’s generally true. But if you have an extraordinary need for hydration — like if you’re working long periods outside in the heat or if you’ve been suffering from diarrhea — you might need a little extra boost.

Fats, sugars, and minerals in water can cause it to linger in your stomach where you can absorb more of it. But there’s a limit to this benefit. Super-sweet drinks, like soda, pull water into your small intestine to help deal with the inrush of sugar — thus lessening the amount of hydration they provide overall.

DO HYDRATION PACKETS HELP?

Most hydration packets contain some mix of electrolytes, such as calcium, chloride, magnesium, phosphate, potassium, and sodium. These minerals help regulate the water in your body, so you can effectively get nutrients into your cells and waste out of your body. Too few or too many electrolytes can become a problem.

“Most of the time, unless you drink only distilled water or exercise heavily, you probably get enough electrolytes from your diet and your usual tap water or bottled water,” Dr. Claiborne says.

However, in some cases, you may need to boost your electrolytes. The American College of Sports Medicine recommends that people working or exercising in the heat for more than an hour drink beverages containing electrolytes for fluid replacement. Both sports drinks and electrolyte packs can fulfill this need.

ARE HYDRATION PACKETS EVER HARMFUL?

No evidence of specific harm has been found tied to hydration powders, but it is certainly possible to develop an electrolyte imbalance. For instance, too much calcium has been tied to kidney stones, while excess sodium can raise blood pressure and, paradoxically, cause dehydration.

A good rule of thumb is to only use hydration powders when you’ll be working out heavily or in the heat for more than an hour.  Otherwise, drinking water should be all you need to rehydrate. And for those pesky hangovers … the best prevention is to drink alcohol moderately, if at all.

What Happens To Your Body When You Walk 10,000 Steps A Day

 

Walking 10,000 steps a day has become a popular fitness goal. Though it’s certainly not the be all and end all of fitness, research has shown that the more steps you take in a day, the better.

Aiming to walk 10,000 steps a day (or any number that presents a challenge based on your current activity level), is a great way to motivate yourself to move more and to interrupt the time you spend sitting. As a result, it can have a tremendous impact on almost every part of your body. Here are 10 of the biggest health benefits you can expect from walking 10,000 steps a day.

Walking 10,000 steps a day will boost your heart health

Regular physical activity helps increase the amount of oxygenated blood being sent to your muscles—the fitter you are, the more easily this happens, and the harder you will be able to work out. Find out more easy.

It will strengthen your lungs

Moving each day helps strengthen your lungs and surrounding muscles. As the rate and volume of oxygen you inhale goes up, so does your body’s ability to use it efficiently (a measurement referred to as your “VO2 max”). The fitter you get, the higher your VO2 max.

It improves your concentration

Physical activity boosts the release of feel-good hormones (like endorphins) and also increases blood flow to the brain, which results in improved cognitive function. Not only do you feel less stressed and anxious when you regularly move, but you are also working toward improving your creativity, productivity, and concentration.

It strengthens your bones

Physical activity (particularly weight-bearing exercises) places extra stress on your bones, which helps improve their density and lowers your risk for osteoporosis later in life. Walking, and better yet running, are great places to start.

Walking 10,000 steps a day builds muscle

Daily physical activity causes tiny tears in your muscles, which in turn, leads to increased muscle growth and strength.

It helps stabilize your blood sugar

When you’re physically active, your muscles use more of the glucose in your bloodstream. Activity also helps the insulin in your body work more efficiently.

It can help lower blood pressure

Physical activity is important for preventing and managing high blood pressure. Getting in your daily steps can help reduce the stiffness of your vessels, allowing blood to flow more freely.

It improves flexibility

Physical activity helps improve your flexibility, which in turn, helps improve posture, reduces risk for injury, and also decreases the number of aches and pains you feel during the day.

It boosts your energy levels

Physical activity is a great way to boost energy levels and fight fatigue as it strengthens the heart and improves circulation.

It improves your mood

Physical activity triggers the release of key neurotransmitters like endorphins, serotonin and dopamine, all of which play key roles in mood control.

What You Need To Know About Muscle Strains

What are muscle strains?

A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn. This usually occurs as a result of fatigue, overuse, or improper use of a muscle. Strains can happen in any muscle, but they’re most common in your lower back, neck, shoulder, and hamstring, which is the muscle behind your thigh.

These strains can cause pain and may limit movement within the affected muscle group. Mild to moderate strains can be successfully treated at home with ice, heat, and anti-inflammatory medications. Severe strains or tears may require medical treatment.

Symptoms of muscle strains

You’ll usually feel a muscle strain as it occurs. Symptoms include:

• • sudden onset of pain
• • soreness
• • limited range of movement
• • bruising or discoloration
• • swelling
• • a “knotted-up” feeling
• • muscle spasms
• • stiffness
• • weakness

In a mild strain, a torn muscle may feel slightly stiff, but still flexible enough for use. A severe muscle strain is when the muscle is severely torn. This results in pain and very limited movement.

The symptoms of mild to moderate muscle strains usually go away within a few weeks. More severe strains may take months to heal.

Causes of muscle strains

An acute muscle strain is when your muscle tears suddenly and unexpectedly. Such tears can occur either from injuries or trauma. This can be due to:

• • not warming up properly before physical activity
• • poor flexibility
• • poor conditioning
• • overexertion and fatigue

There’s a misconception that only rigorous exercises and workouts of high intensity cause muscle strains. According to Johns Hopkins Medicine, muscle strains can even occur from walking.

An acute strain can happen when you:

• • slip or lose your footing
• • jump
• • run
• • throw something
• • lift something heavy
• • lift something while in you’re in an awkward position

Acute muscle strains are also more common in cold weather. This is because muscles are stiffer in lower temperatures. It’s important to take extra time to warm up in these conditions to prevent strains.

Chronic muscle strains are the result of repetitive movement. This can be due to:

• • sports like rowing, tennis, golf, or baseball
• • holding your back or neck in an awkward position for long periods of time, such as when you work at a desk
• • poor posture

First aid for muscle strains

Most muscle strains can be successfully treated at home. According to the Mayo Clinic, minor muscle strains can be treated with rest, ice, compression, and elevation (RICE).

Rest

Avoid using your muscle for a few days, especially if movement causes an increase in pain. But too much rest can cause muscles to become weak. This can prolong the healing process. After two days, slowly begin using the affected muscle group, taking care not to overdo it.

Ice

Apply ice immediately after injuring your muscle. This will minimize swelling. Don’t put ice directly on your skin. Use an ice pack or wrap ice in a towel. Keep the ice on your muscle for about 20 minutes. Repeat every hour on the first day. For the next several days, apply ice every four hours.

Compression

To reduce swelling, wrap the affected area with an elastic bandage until swelling comes down. Be careful not to wrap the area too tightly. Doing so can reduce your blood circulation.

Elevation

Whenever possible, keep the injured muscle raised above the level of your heart.

Other self-care methods include the following:

• • Use an over-the-counter anti-inflammatory medication, such as ibuprofen (Advil). This will help keep pain and swelling down. Acetaminophen (Tylenol) can also help with pain.
• • After three days, apply heat to the muscle several times a day. This will help bring blood circulation to the area for healing.
• • Don’t rest your muscle for too long. This can cause stiffness and weakness. Begin light stretching as soon as possible. Slowly increase your level of activity.
• • Make sure to stretch and warm up before exercising when you return to normal activity. This will help increase blood flow to your muscles and decrease your risk of injury.
• • Make an effort to stay in shape. You’re less likely to develop a strain if your muscles are strong and healthy.

If your muscle strain is severe, you may need medical attention. Physical therapy may also be recommended.

When to see a doctor

For mild to moderate strains, home treatment should be enough. Seek medical attention if any of the following happens:

• • The pain doesn’t subside after a week.
• • The injured area is numb.
• • There’s blood coming from your injury.
• • You can’t walk.
• • You can’t move your arms or legs.

A physical examination and imaging tests, such as X-rays and MRI scans, can help your doctor determine the extent of your injury. Treatment may include anti-inflammatory medications and pain relievers to reduce pain and swelling. Your doctor may also prescribe physical therapy to help strengthen the muscle and restore movement.

In very severe cases, surgery may be required to repair the muscle.

How to prevent muscle strains

You can decrease your chances of straining a muscle if you take some basic precautions:

• • Try not to sit in one position for too long. Take frequent breaks to move and change position. Use a chair that provides good support for your lower back, or use a pillow for support. Try to keep your knees level with your hips.
• • Maintain good posture when standing and sitting. If you spend a long time in one position, try to alternate putting one foot and then the other on a low footstool. This can help decrease stress on your back muscles.
• • Lift objects carefully. Keep your back straight, bend at the knees, and always lift with your legs. Hold the weight close to your body. Don’t lift and twist at the same time.
• • Take precautions to prevent falls, such as holding handrails on stairways, avoiding slippery surfaces, and keeping your floors uncluttered.
• • Lose weight if you’re overweight.
• • Wear shoes that fit properly.

Regular exercise can keep your muscles healthy and strong, but proper techniques are also crucial in preventing muscle strains. Always stretch and warm up before engaging in physical activity.

Similarly, take the time to stretch after each workout or session of physical activity to prevent muscle stiffness. If you’re new to exercising, start slowly. Build up your activity a little at a time.

It’s vital that you understand your body’s limitations. If something doesn’t feel right during an activity, stop immediately.

What’s the outlook for someone with muscle strain?

Recovery time depends on the severity of the injury. For a mild strain, you may be able to return to normal activities within three to six weeks with basic home care. For more severe strains, recovery can take several months. In severe cases, surgical repair and physical therapy may be necessary.

With proper treatment, most people recover completely. You can improve your chances of recovery by taking steps to avoid getting the same injury again. Follow your doctor’s instructions, and don’t engage in strenuous physical activity until your muscles have healed.