Proven Stress Relief Tips – Part one
Managing stress can take a lot of weight off your shoulders and help you have more opportunities for restful sleep, ensuring that you wake up every day looking and feeling your best! Here are a few suggestions for keeping your stress levels in check!
Exercise. If you’ve got a stressful job, sign up for a kickboxing class, a basketball league or even a bowling team. Exercise helps raise endorphin levels (endorphins trigger the body’s opiate receptors and reduce the sensation of pain and play a big role in emotions) and helps you “work off” some of the stress! Plus, sometimes stress can trigger the human “fight or flight” instinct (and related hormones). Exercise can help the body clear these “fight or flight” hormones out of the body giving you a better state of mind.
Meditate. Meditation is so much easier than it sounds – all you need to do is to sit down and relax. Get comfortable. Find a sitting position that works best for you – some people like to sit cross-legged, others don’t. Just do whatever works for you! Once you’re comfortable, close your eyes and start relaxing. Once you start to feel relaxed, start thinking about your hands. Think about your feet. Think about your fingers and your toes. Different thoughts will undoubtedly pop up into your mind and then drift away. After 15-20 minutes, your head should feel clearer and you should be a much more positive, relaxed place.
Read. If you enjoy reading, it’s a great way to escape for a little bit. Just curl up in a comfortable environment with your favorite book and enjoy!
Take a bath. Remember the old commercials for Calgon? “Calgon, take me away!” Well, with or without Calgon, a relaxing bath can take you away. Find a comfortable temperature, then sit back and watch your worries float away. Even better: Light an aromatherapy candle suited for relaxation and use some relaxing bath salts.
Sing. Remember the tune everyone used to sing about singing on Sesame Street? Maybe it’s just that simple: “Sing. Sing a Song. Sing it loud.” Sing your favorite song, sing along to the radio – just sing. You’ll be pleasantly surprised at the uplifting results!
Putter. Yes, you read that right. Just putter. Take a stroll through the local second hand store, just hang out around the house or talk a leisurely walk…don’t focus on any one thing and just try to “be”… You’ll be surprised at where your mind ends up and at how relaxed you feel afterwards!
Find inspiration. Go to a mountain overlook, go to the beach, take a hike, go to the lake – anywhere you find inspiration. Nature is a miracle…ponder that for a few minutes and your state of mind is sure to change.
Enjoy classical music. Plug into your Ipod and listen to some classical music. Close your eyes, sit back and relax!
Listen to your music library. Clint Black once wrote a song that described how songs can take you do a different place and time (and “completely change your state of mind.”) We think he’s absolutely right. Listen to your favorite song from your youth, from your college days or even from last summer. We bet you’ll be instantly transported to a different place and time and that the song will change your state of mind.
Sleep. Go to bed early or take a nap. Sleep deprivation hurts our natural ability to fight stress. Think about it: How many times have you been in an awful mood only to fall asleep and wake up refreshed and in a better place the next morning? A new day gives you a new perspective on your situation!
Put a smile on your face. Yes, it’s that easy. Smiling can actually trick your brain into feeling happier. Give it a try right now! Did it work?
Put things into perspective. Are you too close to the situation to see the big picture? Look at it this way – say you’re watching your favorite TV show at home on your big screen TV. How well can you see the show if you’re sitting right in front of the TV with your nose touching the screen? You can see a little bit of the whole picture very clearly, but you’re missing all the rest. Sometimes that’s how life is. We look too closely at a couple small things and forget to look at the big picture. Will you remember this situation in a month? In a year? Chances are, you’ve probably been in a similar situation before…and things turned out just fine. So, sit back and put some perspective on your situation!
Go sailing. If you’re lucky enough to live near water, spend a couple of hours out on it – whether it’s a sailboat or a paddleboat, the motion of the water is sure to relax you and encourage your mind to give up its burden.
Get some sun. If you live in an “unsunny” climate, there’s a chance you just need some sun to help you forget your worries. Get some sun or talk with your doctor about how you can combat Seasonal Affective Disorder (yes, it even has a clinical name!)
Talk it out. Sometimes it’s good to just get it off your chest. If you’re the type of person who feels better after talking to a good friend or confidante, go for it! Get it off your chest and feel the stress melt away.
Leave it at work. We know that it’s not always possible, but it’s good to try and leave work stress at work – don’t bring your work home with you.
Get a hobby! Only you will know what will take your mind of the stress. Is there something you really enjoy doing? Maybe you like to collect baseball cards, maybe you like to knit – whatever it is, find a hobby. You’ll be able to focus your energy on something you enjoy and afterwards we bet your mind will clear up!
Volunteer. Spend time at the local hospital, the animal shelter or at your favorite community center. You’ll help the community, get your mind off things and probably feel better about yourself afterwards!
Think positive. There’s almost always a silver lining when things go bad. If you’re just stressed, there’s going to be a great big beautiful tomorrow – it’s all yours to make of it what you will! If something bad has happened, there’s probably a silver lining in it as well. Did a relationship end? It could be the beginning of the best relationship of your life! Did you lose your job? It’s tough to believe this right now, but there are thousands of people out there who WISH they would lose their jobs…either they’re sick of their boss or they just wish fate would give them the kick-start they need to do something different with their life. What about you? Remember, think positive and try to look at things from a different perspective.
Journal. Write about your feelings! This is another way of getting things off your chest and it can work great.
Indulge. What makes you happy? Keep an ongoing list of things that make you happy – maybe it’s a massage or getting your nails done. Now and then, you just need to indulge.
Get Your Beauty Sleep
Remember when mom told you to get your beauty sleep? She was on to something! Not getting enough sleep can cause big beauty problems -- seriously! Your body uses the time you're sleeping to refresh and renew your entire system...and not giving it enough time for its natural regenerative abilities to work can lead to premature aging.
Here are a few suggestions to help you get the sleep you need!
Keep a regular sleep schedule – go to bed and get up at the same times each day.
This helps your body become accustomed to when it should be awake and asleep – if you get up and go to bed at varying times every day, your body’s internal clock can become confused.
Don’t consume caffeine four to six hours before bed and minimize the amount you consume during the day.
Caffeine keeps your body alert which is exactly the opposite of what you want at bedtime.
Don’t smoke, especially near bedtime or if you wake overnight.
Smoking is, of course, unhealthy and can lead to many illnesses which cause sleep problems. The nicotine from smoking keeps your body alert which is the opposite of what you want at bedtime.
Avoid alcohol and heavy meals before bedtime.
Anyone who has passed out from drinking alcohol knows that alcohol doesn’t create restful sleep. Likewise, eating a heavy meal can create its own problems. For the best sleep possible, it’s recommended to avoid both alcohol and heavy meals for several hours before bedtime.
Workout regularly.
Getting regular exercise makes your body want to get sleep. Not only is exercise good for your health; it’s great for your sleep!
Make sure your bedroom is comfortable.
Minimize noise, light and extreme hot and cold temperatures in your bedroom – this will give you the best opportunity for restful sleep.
Try to wake up without an alarm clock.
This will help ensure that your body is getting as much sleep as it needs.
Conquer stress.
Stress is said to be the leading-cause of short-term sleeplessness. Conquer it and you'll find yourself in a better place!
Reduce Stress and Look Younger
Stress can really take a toll on you both mentally AND physically! If you feel stressed out, you probably look stressed out...and no one wants to look stressed out! Staying stressed out for too long can lead to long term ailments including premature aging! Here are some tips to help reduce stress so that you look more relaxed and comfortable!
The key to reducing stress is to prevent it. Getting enough sleep, eating right, avoiding excess caffeine and other stimulants and taking time out to relax might help you prevent the majority of it! Of course, there are times you won’t be able to avoid stress – bad things happen and they can’t all be avoided. When something happens that’s out of your control, remember that it’s out of your control and try to deal with it as best you can.
Did you know that many stress relievers work because of the power of the placebo effect that comes from having faith in the procedure or the therapist? Other unique approaches can achieve the same results because they reduce feelings of helplessness and provide a sense of control over the problem.
Just as stress is different for each of us there is no stress reduction strategy that is a cure all for everyone!
Jogging and other aerobic exercises, different types of meditation, prayer and yoga are great for many people but might be boring or stressful to others. Of course, there is no shortage of stress relievers and in addition to the above, various progressive muscular relaxation exercises, autogenic training, deep breathing, massage therapies, visual imagery and self hypnosis practices are popular.
There are also acupuncture, acupressure, biofeedback, and other similar techniques. Some people find that listening to music, hobbies, volunteer work, keeping a daily journal of events and how they feel, laughter, playing with pets, taking short breaks or shopping help them to relax. Others find relief for their stress related symptoms from aromatherapy, nutritional supplements or other unique methods.
If you’re really struggling with your stress, talk to your doctor or therapist.
Carbs, Protein and Fat: The facts
How Are Carbohydrates, Protein and Fat Absorbed and Stored?
Our body needs energy to power everything it does. This energy comes from the food we eat. Food is made of mostly water along with three types of nutrients: protein, fats and carbohydrates. Our gastrointestinal tract works very efficiently at breaking down (digesting) food and breaking it into its nutrients. These nutrients are then further processed by the body and absorbed by the body in different ways.
How are Extra Carbohydrates Used and Stored?
Carbohydrates provide most of the energy for our bodies. That’s because it converts most easily to glucose which the body prefers to use for food! When we eat carbohydrates, they are converted to glucose in the digestive tract and distributed via the liver to cells throughout the body for use as energy. Once our immediate energy needs are satisfied, the remaining carbohydrate glucose is handled in one of two ways. The first way it can be handled is to be converted to liquid glycogen (a temporary source of readily available energy) and stored in the liver or muscles. The second way it can be handled is to be converted into fatty acids by the liver and stored in fat-cells around the body.
How Is Surplus Protein Used and Stored?
Protein is broken down into amino acids in the stomach and small intestine, then distributed via the liver to cells throughout the body for a variety of uses including cell formation and repair. Some surplus protein amino acids are kept circulating in the bloodstream and the unused protein is either converted into a type of simple sugar and used as energy, or (like carbohydrate) gets converted to fatty acid and stored in fat cells.
How Is Surplus Dietary Fat Used and Stored?
Fat that we consume is broken down into fatty acids and glycerol by the stomach and small intestine. It is then distributed (in the form of triglycerides) via the lymphatic system and bloodstream to the cells for a variety of specialized uses or, if the body doesn’t have enough carbohydrates to provide the necessary energy, for energy. However, since dietary fat cannot be converted into protein and only about five percent (the glycerol part) can be changed into glucose, a significant amount ends up being stored as body fat.
How Body Fat Gets Converted to Energy
If energy is required suddenly, the body first uses up its glycogen reserves. Once those are used up, it converts the body fat in its fat cells into energy by a process called lipolysis. During lipolysis, triglycerides within the fat cells are acted upon by an enzyme called hormone sensitive lipase (HSL). This converts the triglyceride into fatty acids and glycerol. The fatty acids are then transported via the bloodstream to tissues for use as energy, or (along with the glycerol) taken to the liver for further processing.
Adipose Tissue (Fat Cells)
Adipose cells which make up adipose tissue are specialized cells which contain and can synthesize globules of fat. This fat either comes from the dietary fat we eat or is made by the body from surplus carbohydrate or protein in our diet. Adipose tissue is mainly located just under the skin, although fat deposits are also found between the muscles, in the abdomen, and around the heart and other organs. The location of fat deposits is largely determined by genetic inheritance. That means that it is not possible to determine where we store fat. It’s also impossible to influence which fat reserves in the body are used to burn fat for energy purposes.
Best Foods for Your Skin Part Two
What is the best food for your skin? There are many foods that if eaten regularly as part of a well-balanced diet will help your skin look great. However, certain foods stand out and can provide tremendous benefits to your skin and complexion. Here's part two in our series on the best foods for your skin!
Avocados
Avocados are high in fat, but most of the fat is monounsaturated and is considered a “good fat.” An avocado is a good food for skin because – just like omega-3’s – it keeps skin plump and youthful looking and helps prevent dry skin.
Avocados contain both vitamin C and vitamin E, which act well together as a powerful skin anti-aging combination.
Sunflower Seeds
Sunflower seeds provide quite a bit of vitamin E, a powerful antioxidant that helps slow down the skin’s aging processes. Sunflower seeds also provide essential fatty acids that help keep the skin lubricated and soft. Research shows that sunflower seeds may reduce the appearance of blackheads and acne and help prevent psoriasis and other skin problems.
Dairy Products
Dairy products are a good food for skin because they’re rich in vitamin A. Unlike foods containing beta carotene, which gets turned into vitamin A in the body, dairy products are a direct source of vitamin A.
Whole Grains
Whole grains, found in certain breads and cereals, are good for your skin because they are loaded with B vitamins. B vitamins are essential for normal skin functioning. They are necessary for the growth of new cells and help strengthen the skin against infections and stress. Specifically, whole grains help prevent the peeling and cracking of skin and rough skin on the feet and hands.
Additionally, replacing white flour products with whole grain products can have a tremendous effect on skin health. Research shows that white flour products can cause skin inflammation, making your skin look older than it is.
Green Tea
Green tea is a great food for skin health. It provides many benefits. First, it has anti-inflammatory properties and is thought to play a role in preventing certain types of skin cancers by reducing the risk of damage caused by the sun’s ultraviolet rays. Second, green tea is packed with a variety of antioxidants and is a great food for skin and overall good body health. Finally, green tea is high in vitamins C, D, and K, as well as riboflavin, zinc, calcium, magnesium, and iron – great nutrients for your whole body!
In addition to being a great food for skin, green tea extract is also used in skin creams in order for its potent antioxidant powers to work directly on the skin.
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