Health News # 22: Anti-Stress Protocol, Daily Movement, Sugar and its effect on Stress

Anti-Stress Protocol, Daily Movement, Sugar and its effect on Stress

10 Actions for an Anti-Stress Protocol

Stress is at an all-time high. Most people address stress in one of two ways. Either you build up your resistance to stress or  dealing with it when it occurs.

Get the basics down. Good sleep, good food, regular exercise, and steady exposure to nature.

Here are the 10 Anti-Stress Protocol

1. Seek Meaning, Not Happiness
If your goal is to get back in shape, happiness happens along the way—when you hit a squat PR, plop down on the couch with a good book and a bowl of meat and sweet potatoes after a tough sprint workout. You don’t hit a specific point of fitness, attain happiness, and remain there in a state of bliss. Happiness emerges from the pursuit of meaning. Find meaning, find purpose and that existential stress will melt away.

2. Stay Uninformed
The 24/7 news cycle means the news (bad or good) never stops. Being informed is a full-time job. In a recent survey of people who reported feeling stressed out on a regular basis, one of the most common triggers for their stress was consuming the news.

3. Rethink Stress
Stress is your nervous system impressing upon you the monumental nature of the task at hand. It wants you to step up, and it’s increasing the heart rate to promote better blood flow so your tissues can perform. In people who don’t see stress as a health threat, stress does not appear to increase mortality.

4. Take a Relaxing Lunch
According to a new study, taking an actual lunch break outdoors that includes a short walk or a 15-minute relaxation exercise session reduces workplace stress, improves fatigue, and increases well-being.

5. Stop Taking Everything for Granted
Force yourself to take in the good. You can call this showing gratitude. Or being thankful. Or maybe just opening your eyes and taking stock of your life as objectively as possible. Life isn’t so bad. In fact, it’s great in many respects. Start acknowledging that!

6. Live a Life That Embodies Your Full Personality (as well as Potential)
Be honest with yourself about what you really need from life, or risk fragmentation. There’s nothing more stressful than a civil war inside one’s identity each day.

7. Drop Everything and Get out into Nature
If the proverbial stress typhoon has touched down, grab what/whom you need, and go to the nearest green/blue space: a park, a forest, the beach, etc.

8. Work It out on Paper (or Keyboard)
Sit down with a pad of paper and figure out what’s vexing you. Ask why you are so stressed out. Get specific. Once you discover the culprit, determine why those stressors are affecting you.

9. Introduce an Acute Stressor
Step outside into the bracing cold. Splash cold water on your face or hop in the cold shower. These acts shock you into focusing on the present moment. Having that break can give you a foothold back in reality.

10. Take an Anti-Stress Supplement or Herb
Create your mix. You can use the following ingredients:

L-theanine reduces anxiety and attenuates the rise in blood pressure in adults subjected to psychological and physical stress.

Magnolia bark enhances the activity of soothing GABA receptors in the brain.

Phosphatadylserine works on both mental and physical stress, improving mood and blunting cortisol after physical exercise. T

Rhodiola rosea lowers cortisol, increases mental performance, and lowers fatigue in stress-related fatigue.

You can find any of the constituent ingredients as separate supplements. Keep something on hand you can immediately administer.

It’s through overcoming stress that we improve and get stronger. READ MORE

Does Daily Movement Make You Happier, More Energetic and Less Stressed?

The upsides to getting ourselves up and moving around throughout the day are so numerous, they’re almost overwhelming. We might understand the physical imperative for frequent movement – the role it plays in chronic disease and mortality risk, but we might not give it all the credit its due for its role in everyday satisfaction and concentration.

The impact of moving reduces anxiety by growing the prefrontal cortex and promoting its communication with the brain’s fear center, in effect calming us.

Less than an hour of walking can significantly reduce our physical experiences of worry – as well as anger and cynicism.

Getting up and moving frequently is a boon to our executive functioning – the very capacity associated with goal attainment.

We can gain all of these advantages in a single day by putting in less time with our work when we simply commit a couple hours a day to exercise.

Make yourself a guinea pig for the sake of your health and curiosity.

Use the first week as a control week. That means don’t do anything differently. Literally go to work, sit at your computer or work station. Live the sedentary life you’re probably used to at work

Rate the following items from 1-10 (10 being the best) for a full week:

1. Energy
2. Motivation
3. Health
4. Mood
5. Stress
6. Productivity

For our second week perform a set of some type of exercise movement (10 pushups, 10 air squats, 10 burpees, etc.) every hour from 9:00 a.m. to 5:00 p.m. Choose a movement that is moderately difficult for you and based on your fitness level. Scale the number of reps up or down according to your fitness level as well.. The key thing here is to feel slightly out of breath after each set. Rate the six metrics on a scale from 1-10.

Were you able to get through a staff meeting without nodding off like you normally do? Did you have more ideas or initiative for a project than the first week? Did work get done more efficiently? Did you experience fewer or less noticeable slumps in energy or mood at certain times of day?

Start your self-experiment today. No time like the present after all! Start noticing what the effects of your “normal” sedentary/minimal movement are during the day, and be prepared for what you’ll observe in your life and work when you take on a mactful change the following week. READ MORE

Sugar for Stress Relief, and Weight Loss Releasing Toxins

A new study is out to show that acute sugar consumption can reduce the normal cortisol increase we experience in times of stress.

Sugar cravings are among the most commonly reported symptoms of high stress. The article discusses a study showing that sugar consumption acutely reduces the cortisol response to a stress test in women. The control arm used aspartame-sweetened beverages, which did not lower cortisol.

Using sugar intelligently as a stop gap solution can help in certain situations.

The problem is that we use sugar for chronic stress, where it should be used for acute stress.

Acute stress like deaths in the family, the breakups, the lay offs are few and far between. Using something sweet to help us through those situations isn’t a big deal.

It’s the chronic stress – traffic, annoying boss, minor sleep — that opens us up to excessive sugar abuse

The key is to target the stress that’s compelling us to eat the sugar. Embrace the acute stressors and figure out how to overcome the chronic stressors.

If those sugar cravings truly are a “sometimes” kinda thing, try indulging them next time you stress out. Keep things as healthy as possible. Fruit instead of candy. Honey and yogurt instead of ice cream. READ MORE

 

Looking Forward!

Yours in health,

Dr.Campise : )

559 930 1034

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