Stop the Stress!

Let’s face it, stress is inevitable. Whether it is work related, social or financial, symptoms of stress can arise and linger depending on how you manage your stressors. Stress may be unavoidable, but that doesn’t mean it is unmanageable. Check out these top ten evidence-based tips for managing and reducing stress.

1. Listen to music. Feeling overwhelmed? Turn on some calming music to help you relax and unwind. Calming music can help to lower blood pressure and positively affect our brain by reducing the production of cortisol, a stress-induced hormone. Don’t be afraid to try different genres of music to promote relaxation. While classical music may not be your first choice, it may be worth selecting when you need the most calming music.

2. Call a friend. In our tech-savvy world, we are more likely to shoot someone a text than call to have a conversation. Instead of typing out your worries, take a break and call a friend or family member to talk about the issue. Good relationships with friends or family are essential to cope with every day stress.

3. Talk yourself through it. Speaking the words out loud can put the issue into perspective. Tell yourself why you’re stressed out and talk yourself through how you are going to forge ahead and overcome the problem. You may find that the issue is not as big as it seems.

4. Eat right. Comfort foods get their name for a reason. When stressed, salty, sugary or fatty foods calm the sensory portion of our brain temporarily. However, this sense of calm is fleeting and will soon be replaced with whatever emotion you were truly feeling. If you’re hungry, grab a snack with high levels of omega-3s, such as almond butter with an apple or tuna with crackers. Foods with high levels of omega-3 fatty acids have been shown to reduce stress symptoms.

5. Laugh it off. Laughter releases endorphins that improve mood and decrease the stress-inducing hormones cortisol and adrenaline. Laughter tricks the nervous system into making you happy. When you’re feeling overwhelmed, make time to chat with your coworkers and have a laugh. Time to socialize is often last on the priority list during crunch time, but it may help promote a calmer, clearer mind.

6. Drink tea. Instead of coffee or energy drinks that contain high doses of caffeine, try green tea. We often reach for a second (or third) cup of joe in an effort to stay alert or focused, but too much caffeine can actually lead to feelings of nervousness, ruining your concentration. Green tea has less caffeine than coffee and black tea. It also contains antioxidants that may help reduce your stress levels.

7. Be mindful. We tend to seek immediate relief with stress, but to keep stress under control, it’s imperative to consider long-term methods. The concept of mindfulness is a part of meditative and somatic approaches to improve mental health. There are a wide variety of resources for practicing mindfulness available online and in bookstores.

8. Break a sweat. Exercise doesn’t have to be intense cardio or power lifting; a short walk will do the trick. With exercise, endorphins are released that improve your mood almost instantaneously.

9. Sleep more, sleep better. Sleep deprivation disrupts the balance of your brain and body. Improving your quality of sleep may be what you need to control your stress.

10. Breathe easy. “Take a deep breath” may be the best advice to ease up your stress. Deep breathing oxygenates your blood and helps center your body and mind.

The Bottom Line: Stress is a natural occurrence in life, but shouldn’t be ignored. The pressure of chronic stress can lead to serious physical and mental health problems -- so make stress-reduction a priority. Prioritize your mental and emotional health by focusing on small steps you can take to avoid chronic stress and the many health implications associated with it.

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De-stress for Your Health

Everyone experiences stress from time to time. In fact, stress is a fundamental part of life that we could not live without. The right amount of stress provides the stimulation to keep us moving forward and keeps us safe in certain situations.

In our fast-paced world, however, many people feel like they are in a constant state of stress, and this chronic stress can negatively impact our health. When you are in a stressful situation the nervous system sends a message to the amygdala, the part of your brain that handles decision-making and emotions. The nervous system will start to release adrenaline and cortisol. This is your body’s fight or flight response. 

While this stress can be beneficial in certain situations, experiencing this reaction multiple times per day can quickly burn up energy, leaving you feeling less focused and productive. Chronic stress can cause the body to constantly activate the stress response, leaving the body and brain unable to reset hormones and inflammatory chemicals to normal levels, which leads to a strain on your immune system. 

Figuring out ways to better manage stress is a very key piece of self-care. Try these techniques the next time you are dealing with a stressor.

For stressors that are uncontrollable, try to adapt your response to the situation:

1. Remind yourself that you have successfully handled a similar situation before. 
2. Reward yourself after the situation is over. 
3. Make a list of similar situations and how you successfully handled them in the past. 
4. Reassure yourself that you will be fine regardless of the outcome.
5. Use relaxation breathing to control your physical response.

Manage stressors with a problem-solving approach:

1. Keep a detailed stress journal to identify your daily stressors. 
2. Brainstorm solutions to your stressors. 
3. Make a plan to deal with one stressor at a time. 
4. Execute the plan. 
5. Reflect on the results and start over if necessary.

Bottom Line: You do not have to live with chronic stress and ignoring it can severely impact your health. Activities such as yoga, meditation, relaxation breathing and exercise have been proven to help manage stress. If you are having difficulty managing your stress, speak with your doctor.

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Executives Improve Health with Innovative Wellness Program

One of the six essential pillars of a successful, outcomes based wellness program is multi-level leadership support. As noted in the Harvard Business Review article, "What's the Hard Return on Employee Wellness Programs", employees won't buy into a program that's just about money. However, if executives make time for healthy behaviors, workers feel less self-conscious about taking a fitness break or signing up for a wellness seminar during working hours.

Wellness Workdays created an innovative program for senior leaders who wanted to make an investment in their own health and set an example for their employees.

The infographic below outlines their improved healthy behaviors and overall results within this 10-week program. Not only did the senior managers improve their health, they helped to shape and support their employees' wellness efforts.

Reduce Stress With Art: No Skill Required

Although many people report having very high stress levels, few have a stress management plan in place. Questions about stress management techniques are often met with shrugged shoulders or rolled eyes; everybody has stress, it’s just something we have to live with, right? Luckily, we do not have to get used to living with stress; there are many effective stress management strategies you can try. One recent study found that making art can significantly reduce stress levels -- and you don’t have to be Picasso to reap the benefits.

The study included 39 adults ranging from 18-59 years old. The participants were invited to participate in 45 minutes of art making. They were given paper, markers, clay and collage materials and were able to create freely with whichever materials they preferred. The researchers measured the participants’ levels of cortisol, a stress hormone, before and after the art-making period. The higher a person’s cortisol level, the more stressed they are likely to be.

The results of the study found that 75 percent of the participants’ cortisol levels lowered during the 45-minute art period. Although less than half of the participants reported very limited art experience, the benefit of reduced cortisol was observed in individuals of all artistic levels. Additionally, participants reported feeling “less anxious” just five minutes into the art-making experience.

Bottom Line: Chronic stress is not something we have to “just deal with.” In fact, high stress levels have been linked to an increased risk for many chronic diseases, making the case for adopting stress management strategies even stronger. While effective stress management techniques are very individualized, the results of this study serve as a reminder to try new activities to help manage stress, even if the activity is something you have little or no prior experience with. The key is to have fun!

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Is Stress Contagious?

Everyone knows you can catch someone’s cold, but did you also know that you can catch their stress? Mirror neurons in your brain allow emotions to spread and help us empathize with those around us. Understanding how others are feeling can be positive as it helps us build relationships with family, friends, coworkers and even strangers, however, we can also pick up the feelings of stress and negativity from those around us.

Stress is defined as any uncomfortable “emotional experience accompanied by predictable biochemical, physiological and behavioral changes.” Stress can be beneficial when it provides the extra boost of energy to meet a deadline or the adrenaline rush to get out of a dangerous situation, however, chronic stress can lead to emotional and physical disorders including depression, anxiety, hypertension and immune system disturbance. It is not just our own stress that can lead to these emotional and physical disorders; evidence shows that empathic stress can negatively impact our health as well.

In a recent study that included 362 participants, researchers investigated the impact of empathic stress on the observer. Participants were paired with a loved one or a stranger of the opposite sex. One individual in the pair was exposed to a psychosocial stressor while the observer watched through a one-way mirror or via live video transmission. Results showed that 26 percent of observers experienced elevated levels of cortisol from watching someone who was stressed. When the body is stressed, the brain sends signals to produce cortisol and epinephrine, the “stress hormones.” The empathic stress response was strongest among observers paired with a loved one and those observing the stressful situation through the two-way mirror.

In a world where we are constantly connected, we are able to spread happiness, love and joy, along with stress, uncertainty and anxiety. An article in the Harvard Business Review gives a few suggestions to help thwart the negative effects of secondhand stress:

• Change your response. Research shows that creating a positive mindset about stress rather than fighting it can result in a 23 percent drop in the negative effects of stress. Try to focus on the benefits of stress such as greater mental toughness, heightened awareness, new perspectives and strengthened priorities. 
• Create positivity. Instead of returning a friend or coworkers negative comment or nonverbal cues, return it with a positive message or a smile. Rather than starting a conversation with “I’m so busy” swap it with a positive greeting such as, “It’s great to talk to you.”
• Build your self-esteem. When you feel capable of taking on any situation, you are less impacted by others moods or worries.
• Prepare. Before going into work or a stressful environment, practice positivity. This may mean writing a positive email or hand written note, meditating for five minutes, practicing deep breathing, writing down three things you are grateful for or exercising.

Bottom Line: A negative or stressful environment can impact your mood and performance. Take steps each day to create a positive mindset to improve your life, as well as the lives of those around you. 

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Stress Less and Lose Weight

How do you tend to cope when you’re feeling on edge? Talk to a friend? Go to the gym? Eat? A lot of us choose the third option. And when you emotionally eat, it isn’t likely you’re chowing down on fruit salad. Emotional eating is often linked to overconsumption of carbohydrate-dense foods, sweets and empty calories. Stress eating often occurs in restrained eaters or those who are dieting. A recent study examined whether individuals would have more success with weight loss while participating in a stress management program.

High levels of stress have been shown to be associated with higher body mass index (BMI) and larger waist circumference. A team of researchers sought to determine whether stress management coupled with dietary intervention would promote greater weight loss than dietary intervention alone. Low calorie diet restrictions often initially result in weight loss, but without stress management and behavior change techniques results are often unsustainable. The researchers divided 34 obese, middle-aged women into two groups. The intervention group was instructed to consume a low calorie, balanced diet during the 8-week study, while also participating in a stress management program. The control group solely consumed the low calorie, balanced diet with no help in stress management or behavior change. The participants undergoing stress management were exposed to muscle relaxation techniques, breathing exercises and journal writing.

Prior to the study, researchers assessed the women’s weight, as well as their typical eating behaviors, attitudes towards food and perceived stress levels. Results showed that at the end of the study, the participants in the stress management group lost an average of four times as much weight as the participants in the control group.

Bottom Line: While it is impossible to completely get rid of stress, undergoing a quality stress management program can facilitate behavior change and help you develop lifelong healthy habits and a positive relationship with food. This study reiterates the fact that dietary restraint alone is often not successful or sustainable. To assist with your weight loss goals, try surrounding yourself with other people who have similar goals and can offer support. Focus on positive lifestyle habits that can reduce stress such as sleeping seven to nine hours each night, meditating, unplugging from electronics at least one hour before bed, attending a yoga class a few times per week and keeping a stress journal.

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Are Vegetarians Happier People?

With consumers being more health conscious these days, it’s no wonder that plant-based diets have become increasingly popular. Well-balanced vegetarian diets are typically rich in antioxidants, vitamins, minerals and phytonutrients and can provide many health benefits. A recent study investigated whether vegetarian diets can boost mental health along with physical health.

Evidence suggests consumption of fish may protect mental health due to its rich supply of polyunsaturated fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Because the vegetarian diet typically excludes fish, researchers examined whether this could negatively impact mental health. The study looked at associations between mood state and polyunsaturated fatty acid intake as a result of adherence to a vegetarian or omnivorous diet in 138 healthy Seventh Day Adventist men and women residing in Arizona and California. Participants in the vegetarian group excluded all flesh foods including fish. Participants completed a Depression Anxiety Stress Scale (DASS) and quantitative food frequency and Profile of Mood States (POMS) questionnaires.

The vegetarian participants did report a significantly lower intake of EPA and DHA but reported higher intakes of polyunsaturated fatty acids, including alpha-linolenic acid and linolenic acid, compared to the non-vegetarian group. Total Depression Anxiety Stress Scale scores of the vegetarian participants were significantly lower than non-vegetarian participants. Mean total Profile of Mood States scores of vegetarian participants were also significantly lower than non-vegetarian participant scores indicating better mood in vegetarian participants.

Bottom Line: Incorporating more plant-based foods such as fruits, vegetables and legumes into your diet suggests mental health benefits. The results of this study indicate vegetarians may have significantly less negative emotions and stress than non-vegetarians. To boost your mood and reap health benefits, try incorporating more plant-based foods into your snacks and meals. Small changes matter; going meat free for just one meal each day is a great start! 

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Can a Cluttered Kitchen Lead to Stress Eating?

Can you recall a time when you found yourself stress eating? Stress can lead to consuming too much food by impacting behavior and impairing one’s ability to execute self-control. A recent study examined whether a cluttered kitchen contributes to stress and leads to overeating.

Researchers assigned 98 college-aged women to either an organized kitchen or a messy one in which furniture and cookware were out of place. The women were then asked to complete one of three writing tasks about the following topics: a time when they felt out of control, a time when they felt in control or the last lecture they attended (a neutral condition).

After being exposed to either the standard or cluttered kitchen and completing the writing task, each woman was given three bowls that had been previously weighed and filled with one of three snacks: cookies, crackers or carrots. The women were asked to taste and rate each type of food and were told they could eat as much as they wanted. Each bowl was then reweighed to determine their intake.

Across the board, more participants consumed cookies and crackers than they did carrots. The analysis showed that the participants who ate the most cookies were those participants exposed to a messy environment and also those who wrote about a time when they felt out of control. These findings are consistent with the idea that people often turn to sweet foods for comfort during times of stress.

Bottom Line: The combination of a chaotic environment along with a stressed mindset may increase your chances of over indulging. Take a few minutes each day to put things away in your kitchen and unclutter your environment. Remember to think about your desk at work as well; a cluttered desk may contribute to stress and lead to overindulgence in sweets around the office. After a stressful day, practice mindfulness by recalling a time when you felt in control. 

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Yoga Relieves Arthritis Symptoms

Arthritis is a leading cause of disability. It is a debilitating disease that affects mobility, overall health and well-being, and quality of life. Although there is no cure for arthritis, remaining active has proven to be effective for management of the disease. In a recent study, researchers sought to examine the effect of yoga on physical and physiological health and quality of life among individuals with arthritis.

The study, conducted by John Hopkins researchers, found that weekly yoga can help improve both the physical and mental well-being of arthritic patients. While physical activity is very important for those with arthritis, 90 percent of people with arthritis do not meet the appropriate exercise recommendations -- often due to pain and stiffness.

The study included 75 participants with either knee osteoarthritis or rheumatoid arthritis. They were randomly assigned to either a wait list (control group) or an eight-week program consisting of biweekly yoga classes and a weekly yoga session at home. Participants’ physical and mental well-being were assessed before and after the yoga sessions by researchers who did not know which group the participants had been assigned to.

The research team reported a 20 percent improvement in pain, mood, energy level and physical function for those participants in the yoga group compared to the control group. Additionally, participants reported these improvements remained true nine months after the program. Yoga is likely beneficial because it serves as a form of both stress management and low intensity physical activity.

Bottom Line: Arthritis is a debilitating disease and although there is no cure, remaining active has proven to be beneficial to manage and improve symptoms of the disease. New to yoga? Try starting your day with just ten minutes of simple yoga poses. Remember to ask your doctor before starting any exercise program.

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Lengthen Your Lifespan with Lifestyle Changes

The lengthening of telomeres has been shown to alter the effects of health, stress management, longevity and social support. Telomeres protect the ends of chromosomes and directly affect aging. Normally, the length of telomeres shortens with age. However, the results of a study published in The Lancet Oncology validated the scientific discovery that telomeres have the ability to lengthen in accordance with positive lifestyle change. This is significant given that telomere shortening increases the risk of chronic disease, and lengthening of telomeres may prevent chronic disease and lengthen lifespan.

In a five-year study, researchers followed thirty-five men with end-stage prostate cancer to take a closer look at the relationship between the implementation of positive lifestyle changes and telomere length. Ten of the thirty-five patients adopted a plant-based diet (rich in fruits, vegetables, unrefined whole grains, and low in fat and refined carbohydrates); moderate exercise for thirty minutes per day, six days per week; and exercises in stress-reduction, such as yoga-based stretching, meditation and focused breathing. The twenty-five remaining patients were not asked to make lifestyle changes.

The study found that the ten men who made lifestyle changes experienced a ten percent increase in telomere length. The twenty-five men who did not make lifestyle changes had telomeres that were three percent shorter than the men who changed their lifestyles. The results of this study show that positive lifestyle changes are directly correlated to longer telomere length, which promotes health and longevity.

Bottom Line: Positive lifestyle changes that encompass physical activity, social support, healthy eating and stress management can result in longer telomeres -- the part of chromosomes that affect aging. These results were demonstrated when participants followed a plant-based, whole-foods diet, engaged in moderate aerobic exercise, practiced stress management techniques and received weekly support through group counseling. 

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Yoga’s Mindfulness Extends Beyond the Mat

One aspect that can be attributed to yoga’s appeal is the aspect of mindfulness that the practice can instill in each and every practitioner. Whether you’re there for the sweat, the stillness or the savasana, you’re bound to introspectively reflect on your experience in some way. The experts at Harvard University believe that this mindfulness can also be experienced off the mat. 

Yoga allows for the development of breath, awareness and mental strength, as well as physical strength. It encourages you to bring your body to its limits, acknowledge them, and move on. Mindfulness is focusing your attention, without judgment, on what you are experiencing in that particular moment, and then moving on.

Studies have shown that yoga practitioners typically have lower body mass indexes (BMIs) compared to those who do not practice yoga. This ability to manage weight may be related to the idea that yoga practitioners tend to be more in-tune with their bodies. This mindfulness skill can translate to better eating habits and an increased sensitivity to hunger and fullness cues.

Yoga has also been found to have a positive effect on cardiovascular health, which is likely due to the practice’s restoration of the body’s baroreceptor sensitivity. This is what guides the body to maintain balance and regulate blood pressure. Yoga has also been shown to positively influence lipid profiles in both healthy practitioners and in those with reported coronary artery disease. Additionally, the practice has been linked to lower blood sugar levels in people with non-insulin dependent diabetes.

Bottom Line: Overall, the benefits of yoga extend off the mat, elevating mindfulness and promoting health, increasing muscle strength and flexibility, and enhancing cardio-respiratory fitness. Interested in trying yoga? Many gyms offer yoga classes, but you can also practice yoga in the comfort of your own home with a yoga DVD.

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