Tag: Healthy

RELAX! It Could Improve Your Health!

There are tremendous health benefits to be had when relaxation techniques are used to reduce the stress of responsibilities and tasks or the demands an illness can have on the body and mind.

Relaxation reduces stress by:

  • the heart rate.
  • Lowering blood pressure.
  • Slowing your breathing rate.
  • Increasing blood flow to major muscles.
  • Reducing muscle tension and chronic pain.
  • Improving concentration.
  • Reducing anger and frustration.
  • Boosting confidence to handle problems.

Relaxation techniques involve refocusing your attention on something calming and increasing awareness of your body.

Types of relaxation techniques:

  • Autogenic relaxation comes from within you and uses both visual imagery and body awareness. You repeat words or suggestions in your mind to relax and reduce muscle tension.
  • Progressive muscle relaxation focuses on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation.
  • Visualization is when you form mental images to take a visual journey to a peaceful, calming place or situation. Try to use as many senses as you can, including smell, sight, sound and touch.
  • Hypnosis
  • Massage
  • Meditation
  • Tai Chi
  • Yoga

Relaxation takes practice and as you perform these techniques you will become more aware of muscle tension and other physical sensations of stress.

Make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms.

AIM EXTRA
How to be happy: Tips for cultivating contentment

  • Devote time to family and friends.
  • Appreciate what you have.
  • Maintain an optimistic outlook.
  • Feel a sense of purpose.
  • Live in the moment.
  • Surround yourself with happy people.

STRESS: Constant stress can put your health at serious risk

Our bodies stress reaction was meant to protect us.

When this system is constantly on alert, our health can pay the price.

Our stress response system produces chemicals in our bodies that have effects to help us deal with the stress.

The long-term activation of this system (caused by chronic stressors) can disrupt almost all of our bodies normal functions leading to health problems.

Common effects of stress:

On our bodies:

  • Heart disease: chest pain.
  • Sleep problems: insomnia.
  • Digestive problems: stomach upset, ulcers.
  • Obesity.
  • Headache.
  • Fatigue.
  • Muscle tension or pain.
  • Change in sex drive.
  • Worsening of skin conditions, eczema.

On our mood:

  • Depression or sadness.
  • Anxiety and restlessness.
  • Memory impairment and lack of motivation or focus.
  • Irritability or anger.

On our behavior:

  • Overeating or under eating.
  • Angry outbursts.
  • Drug or alcohol abuse.
  • Tobacco use.
  • Social withdrawal.

Your reaction to stress is likely different than anyone else.
Factors that can determine your response include genetics as your genes are unique to you, and life experiences like environmental factors and early stressful events.
Evaluate how you react to stress by determining what reactions/actions you have to stress.

Here are some unhealthy reactions to stressors:

  • Pain from muscle tension, stomach upset, shortness of breath, back pain, headaches, insomnia.
  • Overeating, even when you are not hungry and even under eating.
  • Anger or a ‘short fuse’.
  • Crying spells or jags.
  • Depression, feelings of hopelessness and anxiety.
  • Negativity and expecting the worse in a negative situation.
  • Smoking, drinking alcohol or drugs thinking this to be a way to relax.

These are some healthy reactions to stressors you should learn to develop:

  • Eating a healthy diet.
  • Get regular exercise.
  • Get plenty of sleep.
  • Practice relaxation techniques.
  • Foster healthy friendships.
  • Having a sense of humor.
  • Seek professional counseling when needed.

Next week we will outline the numerous benefits and types of relaxation techniques.

WATER: Do You EAT Enough Water?

Water is the single most important nutrient we consume and a person cannot live more than a week without it.

The old way of thinking was “drink 8 glasses of 8 ounces of water daily”, 8 X 8=64 ounces.

The truth is you can get almost all the water you need from FOOD? Yes!

Myths and Truths About Water Consumption:

  • Myth: need to drink 8 glasses of 8 ounces of water daily.
  • Truth: most individuals can get all the water they need from their diet alone.
  • Myth: increasing water consumption can facilitate weight loss.
  • Truth: consuming more water through water rich foods can reduce hunger, lowers calorie intake by feeling satisfied from hunger.
  • Myth: you can not drink TOO MUCH water.
  • Truth: if you drink too much water you can cause some very serious health problems.
  • Myth: forcing yourself to drink more water during the day is healthy for you.
  • Truth: our own thirst mechanism adequately tells us when we need more water intake (with two exceptions).

The New Guidelines on Getting The Water You Need To Stay Hydrated:

  • Eat greater proportions of water rich foods, fruits and vegetables (most are 90% water!) and this will help you stay hydrated.
  • Replace caloric beverages, particularly those with a high sugar content, with water rich foods which is much healthier for you.
  • Consume more foods high in water content and have significant health benefits, and it will make you feel full faster.

So, EAT your water and stay healthy!