Foods and Tips that Relieve Stress

Strawberies calm stress and reduce anxiety.

Strawberries can calm stress and reduce anxiety.

Good foods to help relieve stress:

Avocados
Nuts
Bananas
Oranges
Soy
Spinach
Strawberries
Turkey

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Stress hormones:

trigger back pain
weaken the immune system.
make blood sugar rise and can promote diabetes.
increases your chances of developing gum disease.
Can cause depression.

80% of fatigue is from stress. Get a 20-30 minute cat nap before 4 pm.

Stress can be produced by drugs, chemicals, infection, surgery, noise, excessive fatigue, psychological upsets, resentments, hatred and hundreds of other factors.

Job Stress Fuels Disease

Studies have shown that workplace stress can lead to serious ailments such as an increase in rates of heart disease, flu virus, metabolic syndrome and high blood pressure.

Some studies have found stress can cause unhealthy behaviors, such as eating poorly or drinking more alcohol, which can then lead to health problems. In the new study, the researchers suggest stress can have a more direct effect, disrupting the body’s ability to process glucose, leading to diabetes. Those who are chronically stressed are more likely to develop Type 2 diabetes. The results held even when factors like age, sex, exercise and obesity were taken into account.

Stress leads to emotional exhaustion, physical fatigue or exhaustion and cognitive weariness (slow thinking).

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Affection signals the brain to release oxytocin, a hormone that boosts feelings of affection and is a buffer against stress–and has even been used to treat depression.

We all need to be touched several times a day. Hug family and friends to raises level of Oxytocin that slows the body’s response to stress. Smooching signals the brain to release oxytocin, a hormone that boots feelings of affection and is a buffer against stress–and has even been used to treat depression.*This is why we al need to be touched several times a day.

One of the best weapons against tension is laughter which lowers levels of the damaging stress hormone cortisol. (Cortisol will cause us to crave comfort foods like chocolate cake.) Laughter reverses the constriction of blood vessels, helps protect brain cells and helps us get rid of the fat stomach that cortisol gives us in times of stress.

Stress is detrimental to the immune system and laughter has the ability to strengthen the immune system. Laughter helps boost the immune function by raising levels of infection fighting T-cells, produces a general sense of well being. It works as a prescription drug but is entirely natural and has no negative side effects.

People who get enough sleep feel significantly more cheerful the next day (plus it helps get rid of the damaging stress hormone cortisol in your stomach which makes you look fat). Lack of sleep can lead to strokes, heart attacks, high blood pressure, psychiatric problems, weight gain, decreased alertness, impaired memory and cognitive ability and along with the increased stress.
Get plenty of sleep.

Go to bed early (at 9:00, if you have to) and try to wake naturally without an alarm clock. Unplug the phone in your bedroom so you can’t be bothered. Drink milk at bedtime to sleep better and be significantly more alert the next day. Any variety even lactose-reduced, skim, full-fat or flavored will work.

Siberian Eleuthero (aka Siberian ginseng) helps keep you sharp and alert. It helps support the adrenal glands which become depleted during stress. 200 mg capsule twice daily (health food stores)

Vitamin C helps reduce the physical and psychological toll of stress, and even lowered stress-induced high blood pressure as much as 10% when taken regularly. Orange juice is proven to lower levels of cortisol, 1000 mg Vitamin C- completely wipes out elevated levels of stress hormone cortisol.

Grapefruit and oranges and whey protein contain a stress busting ingredient and will help you stay calm tension free. Whey contains alpha lactalbumin that boosts the body’s level of tryptophan, a building block of the feel-good hormone serotonin by as much as 43%. (Serotonin is a brain chemical that reduces hunger and boosts our sense of well being. When serotonin is low (which happens when you go “low carb”) you become increasingly dissatisfied with both food and life, making it harder to stick to a diet. Low serotonin levels make us much more prone to nighttime munchies but when serotonin levels are high we just don’t crave sweets. We need the right cards to get thin.

Foods that are considered sources of tryptophan (a natural sedative) are dairy products, beef, turkey meat poultry, barley, brown rice, fish, soybeans, and peanuts.

600 mg. of Valerian daily for a week. Valerian is a natural muscle relaxant, so it also is an excellent remedy for stress induced insomnia.

Lemon balm- Drink lemon balm tea or take an 80 mg. capsule three times a day (health food store)

10 minutes of sun

Orange scent- a drop calms people and puts them in a more positive mood.

Relaxing also helps you *to unlock fat stores caused by the stress**hormone cortisol.*

Read something fun*instead of stress-inducing “thrillers”.

Chew gum to relieve muscle tension (preferably Big Red, which contains cinnamon which naturally kills bacteria in our mouths for up to 30 minutes after*wards)

5-10 min walk to help reduce stress by boosting feel good endorphins in your body. Stress constricts blood vessels and lowers our immune system and ability to fight off disease.*Just 30 minutes, three to four times a week will keep your stress hormones down. Anything that gets your heart rate up–even heavy cleaning–will work.*

Deep breathing calms the nervous system, lowers blood pressure and heart rate and reduces the level of cortisol.*

Nuts, rich in magnesium , a mineral proven to instantly help people feel calm and content or a cheese plate– the protein boosts serotonin levels in the brain, putting you in a happier, more relaxed mood. Serotonin is a brain chemical that reduces hunger and boosts our sense of well being. When serotonin is low (which happens when you go “low carb”) you become increasingly dissatisfied with both food and life, making it harder to stick to a diet. Low serotonin levels make us much more prone to nighttime munchies but when serotonin levels are high we just don’t crave sweets. We need the right cards to get thin. V-8 stops the munchies Protein helps prevent high levels of the stress cortisol. (Good sources eggs, fish, chicken tofu and beans.

Magnesium rich foods- tofu, cashews, almonds, turkey, spinach, avocados and Brazil nuts-*
strawberries
apples

Wear the calming color of blue (the color red can actually make you feel stressed.)

Listen to 25 minutes of relaxing music daily can lower stress hormone by 25%.

Make sure you are taking a multi-vitamin daily.

Avoid alcohol as it depletes your body of B-Vitamins and magnesium.
B vitamins are very important and should be taken in a complex with all of the other B vitamins. (B-150 at Wal-Mart is a good one.)*Molasses, Brewer’s Yeast and wheat germ are rich in “B” vitamins

Fact: If you exercise to lose weight chances are you won’t stick with it. But if you walk or do other exercise to lower stress, chances are that you will.*

The easiest way to solve any problem is to simply let it go. Let go of the struggle and you will be released.*

Stress increases your chances of developing gum disease.

Lavender, rose and jasmine oil are all natural stress relievers.*

Before entering a stressful situation take a moment to reflect on what’s most important you–ex: your faith. It will tame your body’s production of the stress hormone cortisol.

FACT: There is a link between everyday stress, tension and excess stubborn belly fat. High levels of the stress hormone, cortisol can cause lots of excess body fat to accumulate around your waist and tummy…(that weight gain that gives us a big basket-ball like stomach) creating a bulging midsection and destroying your figure. It is a health threat to an estimated 47 million Americans. The harmful combination of everyday stess, overeating, and excess cortisol…all conspires to keep us overweight, tired, and thick around the middle.*

Cortisol, which has also been linked to Alzheimers, causes us to crave comfort foods like chocolate cake.

* Ok….stress–> cortisol –> Alzheimer’s and now they are showing Alzheimer’s has a link to diabetes! .

Chronic stress triggers major biochemical changes that practically give our bodies no choice but to gain weight. When Cortisol is consistently released into the blood stream the digestive system becomes weak and unable to alert the liver that the stomach is full. Cortisol causes a blood sugar flux that sparks carb cravings so intense that sticking to a diet is nearly impossible.

A tongue that is red and bumpy it is a sign of cortisol overload.

Protein (beans, chicken, eggs and fish are foods that counterattack the cortisol.) and helps prevent high levels of the stress cortisol. (Stress slows down metabolism which causes weight gain.)

To ease stress, try this acupuncture trick: Hold out your right arm, wrist straight and fingers relaxed. Measure two fingerwidths down from your wrist; press that point for 10 seconds, then release for 10 seconds. Repeat nine times. Pressing this point sends a calming energy flow to the heart and triggers a 22 percent drop in cortisol almost instantly.

Stress can slow down your metabolism. When the body is faces with stress of any kind–a traffic jam, an illness, an over-wrought boss or even the stress of dieting –it releases anti-stress (adrenal) hormones, particularly norepinephrine. In a well-nourished, fit person, the body recovers quickly from the stress and goes on as before. Most average Americans are existing on what can be termed a “fast food” that depletes their reserves of micro-nutrients. When this happens, the body’s fat-burning ability is impaired.*

To reduce the effect of stress on your body and get your metabolism in high gear you need anti-stress vitamins and minerals (which can also help you control hunger and cravings and help you control stress) and you need to be active. (You may not even feel like being active now but once you get your metabolism corrected you will start losing weight and feel so good about it you will want to be more active to burn more calories.)

The Department of Health lists caffeine along with nicotine and heroin as an addictive substance. Caffeine is also a real stress on the body–one that has a negative effect on your metabolism. The anti-stress hormones are the substances that prepare your body for an appropriate reaction to stress.*

Caffeine causes the release of these anti-stress hormones. Eventually the body’s supply of these hormones is depleted. When that happens you begin to notice symptoms: fatigue, headaches, irritability and a general run-down feeling. What you aren’t noticing is that due to the depletion of the anti-stress hormones, your metabolism is slowing down and your ability to burn calories has been compromised. You simply can’t lose weight effectively.

Anti-stress formula vitamin will help you lose weight because stress slows your metabolism. Get a good quality multiple vitamin and mineral compound containing 10,000 IUs of beta-carotene and approximately 50 mg of each of the B vitamins plus 1,000 mg of Vitamin C, 400 IUs of Vitamin E and 50 mcg of selenium.*

When we eat a candy bar–which contains more sugar than a body can use in a week– blood-sugar levels goes up and the pancreas overreacts, producing an excess of insulin. This flood of insulin depresses your blood sugar severely. In response the adrenal glands release anti-stress hormones, which in turn release the sugar that is stored in the liver for emergencies.

The ultimate result is that you get a brief burst of energy from the candy. Then your insulin level goes up and your spirits fall. Suddenly you feel tired, irritable, moody, depressed–and you don’t know why. But finally your adrenal gland kicks in and you experience feelings of anxiety, including nervousness and sometimes even palpitations. The extreme rise and fall of insulin levels makes you hungry. Sugar is causing symptoms of energy followed by depression followed by anxiety and a constant feeling of hunger.

*Make sure to talk to your doctor about the foods that you eat and the level of stress that you have. I am not a doctor

Happy Merry Everything!

happy-holidays-webcopy1

Happy Merry Everything!

Happy holidays, incredible people!

No matter how you choose to celebrate the season, I hope you’re staying warm and feeling loved and remembering to honor your own sweet and shining self.  I am going to try to increase my blog posts where I can have more reader inflow.  If you like my blog, I encourage you to subscribe, comment, and even tell others about this blog so that you can share the optimism throughout this wonderful holiday season.

Thank You!

Jacob

The Key

buffalo2007_page_25_image_0001The Key

Jacob Vinson

I feel as though I am in a room of mirrors, yet instead of my own image being in them, I see several different people- several different aspects of my personality. I see the happy, the sad, the downright evil, and even the unrelenting kindness that I try to portray- as well as my many other moods and personality traits. I wonder how all of these attributes could possibly come together into one human being. Behind my grin, my frown, my smirk, and my warming smile, I see locked doors, all with compelling decorations adorning them. My smirk is the most noticeable mirror, taunting me to just give up and fail, fall into the darkness, and disappear.

I have the key to one of these doors- unfortunately, I don’t know where it fits, but I am certain it is for a door that will open and leave me facing in awe at the radiant beauty inside- a passageway that will finally set me in my place. When I pass through it, I’m sure that I will be totally and forever content with my life. When I do find this door, I will shun the bad things that my past has wrought, hold on to the good things and glide freely into the abysmal yet radiant gateway.

It sounds so nice, but realistically to accomplish a path to my correct setting, I must go through my life, morally face all of my emotions, and continue on my worldly journey for happiness. They say the journey creates the man, as does the man create the journey, and every journey begins and ends. It has its ups and downs, from seeing loved ones thrive, and others tragically perish. A journey also includes seeing nations fall and rise like the seasons, seeing the flowers blossom, grow and die, seeing the sun, feeling the rain, breathing the cold winter air, but never in vain– all in a seemingly magical and wondrous cycle.

The vanity of vanities would be to live one’s entire life without purpose, and I will fight to make sure that my own life does not end up this way. I have the key- that much is certain- and I pray that along the journey I may pick up clues that will eventually guide me to the end of my voyage- to a door in which my key fits.

As I said, every journey ends- some unfortunately end badly, but others end well. I have the power to control my destiny. I have the power to defeat the pessimism that is in my heart and soul- to destroy that demeaning smirk behind my hazel eyes and change it into a warm and calm smile- a smile that is content- for then I will no longer need a key- I will have found the place to which I belong, and in that moment, with relief, everything will be clear.

With life being so unpredictable, the two things that I would want most would to be able to live my life clearly and contently- to never have to worry if I’ve taken the wrong step, to never regret the choices that I have made, and to never doubt my next move. One day I will be free from the tangling grasp of anxiety and depression.

With the key held firmly to my heart, I press on.

Winter Warmth

Cold is invading my temperamental shell as I fade in and out of consciousness. Winter has arrived, for the night at least. I don’t really mind the cold, but there is an unmistakable lifeless feeling that encroaches me when I think of the foliage, trees- almost nature itself- dying. It’s still beautiful though, the cold is. It’s something that can inspire togetherness. One warm body can warm another in times of chilliness, and it’s that simple transaction- from cold to warm, from lost to found, from unwanted to loved- that throws a little spice into the dreary mix that winter portrays.

The sun is slowly churning its way away from us for the season as the winter solstice approaches. It’s leaving us temporarily, but we will continue to search for warmth, just as birds do as they migrate across the country towards the South.

Scientists can’t seem to make or find perpetual motion, but all they have to do is look around. The universe in itself is always moving, and will continue to move until the end of our time. It exists in nature as life cycles as well. Harnessing perpetual motion is an impossible ideology that we created to try to soothe our wanting minds. We cannot harness the universe or the complete cycle of life, but we can observe these things and use what we observe to benefit us to the greatest extent.