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Fight Stress with Lifestyle Alterations" - Your Health Success ezine July 25, 2017 |
I hope you enjoy the e-zine as much as I do writing it. Index: Optimum Health Tip: Quote of the Day: Health Report: Fight Stress with Lifestyle Alterations Recommendations & Sponsors Warren’s Notes Have a Laff! Inspirational Meme: Your ebook download "How to Live to 100" Thank you to my readers who refer other people to my ezine. If they want to subscribe for the next edition, they can just visit the website and subscribe here: SUBSCRIBE to eZine If you ever decide that you want to unsubscribe, you will find the link to do so at the bottom of this page. (But we will really miss you!) Optimum Health Tip:Find Activities that Don’t Focus on FoodIf you’re dieting, you’ve probably struggled with eating at times when you weren’t really hungry. One of the best ways to lose weight and improve your health is to find activities that will help to take the focus off of food. Food can be viewed as a source of fuel that is also enjoyed. But it doesn’t have to be the center of every activity and every celebration. It’s a good idea to keep a list of activities that you can do that will take your mind off of eating when you’re not really hungry. There are many to choose from, but here are some of the top ideas: · Knitting · Crocheting · Reading · Watching a favorite movie · Taking a hot bath · Enjoying a leisurely walk · Taking a drive · Calling a friend · Listening to music – recorded or live · Try a new hobby for the first time Getting involved in a club or team can help you to find outlets for your time and energy. A book club, cooking club, walking club, or photography club could be the answer to your desire to eat when alone or bored. If you tend to eat when you’re stressed, exercise can often provide an outlet for your feelings without ruining your diet progress. By taking the focus off of food, you can stick to your plan and still have fulfilling activities in your day. Changing your lifestyle means changing the focus that you’ve previously put on snacking and using food to celebrate or suppress every emotion. Keeping your hands busy and expanding your social outlets can help with this. Motivating Quotes:"I told the doctor I broke my leg in two places. He told me to quit going to those places." – Henny Youngman "I want to have children, but my friends scare me. One of my friends told me she was in labor for 36 hours. I don't even want to do anything that feels GOOD for 36 hours." "Strength is the capacity to break a chocolate bar into four pieces with your bare hands -- and then eat just one of the pieces." REPORT: "Fight Stress with Lifestyle Alterations"
Of course, if your stress is out of control to the point where you fear you'll hurt yourself - or someone else - then you should always seek the intervention of a professional first and foremost. There are five fundamental ways you can ease the stress in your life - and they're all based on simple modifications you can make in your own lifestyle. From better planning to diet and exercise - even better sleep - you can take control of the situation and feel better in an instant. Eliminate and Modify Your Plans Sometimes we put ourselves directly in the path of oncoming stress. The first thing you have to do is become aware. Awareness is key to managing stress loads, and sometimes we turn a blind eye to things that upset us the most. Get yourself a journal and jot down an entire week's worth of stress. Whenever you feel upset, even if it's only for 20 minutes, write down the root cause and how long it lasted. Once you become aware of constant factors in your stress load, you can work to eliminate or modify how you interact with them on a regular basis, if at all! Traffic is a good example of stress, and some people fight traffic day after day, during a morning commute and early evening rush hour. There are ways to improve the situation to some degree, such as leaving early for work or taking a different route. Romantic relationships can cause a great deal of stress when they become less romantic and more volatile. Instead of hanging onto something toxic in your life, address it head on - with couples counseling, or by breaking it off and opening your life up to something healthy for you. Familial relationships are sometimes toxic, too. Some people can't close the door on family, but you can learn how to construct safe boundaries by not allowing yourself to be used or abused. Friendships can be unhealthy and stressful. Know when to have a talk with a friend about the way you're being treated, and when to let go of these friendships that do more harm than good. Finances are a major source of stress, and many people think they're powerless to control them. But they're wrong. You can pursue a good debt management strategy and pay off what you owe, start saving and begin earning more if you plan for it. Control Stress By Controlling Your Diet There are many ways that stress affects our diets - and ways that stress is affected by our diets, too. Most people only grasp the unhealthy connection - comfort eating during periods of high stress. The first thing you need to do is stop emotionally soothing yourself with food. Then, look at ways that food can become your friend during times of stress. What we normally do when comfort eating is binge on high salt and high sugar foods. What you really need to do is look for foods that have an opposite effect on your body than stress does. For example, stress causes you to feel fatigued, so in the past, you might have turned to sugar to get a jolt of energy. Nuts are a great food that instantly goes to work in your body to keep cortisol levels down when they spike. Cortisol is the stress hormone that gives you that "fight or flight" feeling when anxiety hits. High potassium foods like bananas or avocados help combat stress. When you get stressed out, your blood pressure spikes. Foods rich in potassium help lower your blood pressure. Another thing that happens when your body feels stressed is your blood sugar can spike. There are some foods, such as oatmeal or whole grain breads (complex carbs) that stabilize your blood sugar and help keep you calm. They also boost your serotonin (feel good) hormones. There are certain foods filled with folic acid that help keep stress low. Any dark, leafy green like kale, collards, spinach and turnips will work. Citrus foods, beans and seeds will also do the job. One of the health side effects of chronic stress is constipation. If this affects you, then you want to turn to foods high in fiber. Beans, corn, whole wheat foods, oatmeal and berries are all high in fiber. Researchers have discovered that those who lack vitamin B have a propensity to develop feelings of anxiety. You might be lacking in this, so eat foods rich in B vitamins, such as shellfish, soy, low fat dairy and eggs. (continued below...) Recommendations & Sponsors:Our Sponsors and Affiliates are what keep this newsletter and our website self help books, articles and resources free to you, so we appreciate your support when purchasing from our sponsors.In 2012 I began co-writing a book about the CFS therapies that had worked for me and my clients. The book fully explains all the most popular and effective therapies and treatments that are most effective in beating chronic fatigue syndrome. There are many methods and processes that you can try out for yourself to discover the ones that resonate best with your lifestyle and personal philosophies.
I'm proud to announce that the first book in our series became a Bestseller on Amazon, ranking #1 in the chronic fatigue syndrome category! Since then, I have published Volume 2 about our CFS Diet, to fully explain how your digestive system, using cellular nutrition and superfoods, along with herbal based nutrition, can help you to recover your energy and wellbeing too!  Being asked for a Password to view a site page? Not a problem! Some of the site product pages are available only to Subscribers like you to view, that we have ongoing contact with, so they are password protected. Just enter WT (in capitals)to open the page.
REPORT: "Fight Stress with Lifestyle Alterations" continued:Let Your Endorphins Snuff Out Stress for GoodIt's a myth to think that if you exercise, all of your stress will simply disappear. It doesn't work like that. Stress will be around you no matter what - but what exercise does is help you be better able to handle stress so that it doesn't take the same toll on you that it is now. Endorphins are commonly called happy hormones because they create a "feel good" effect in your mind when they hit. They're actually neurotransmitters that get released in your body to fight the cortisol (negative hormone) that's bringing you down. Many people form a love of exercise because after a while of engaging in it, they become used to the release of the endorphins. Not only does it deliver physical stress relief, but it clears your mind, too - because it allows more oxygen to reach your bloodstream. At first, you might feel tired from exercising. But over time, exercise actually helps you feel less fatigued. You'll become stronger, have more energy, and your mental clarity will skyrocket. When you exercise regularly, you end up seeing long-term stress relief benefits. Not only will your mood improve, but you'll sleep better at night. Getting enough exercise is great, but even a quick 5-minute aerobic jolt to your system can pack a punch when it comes to endorphins. One way to get more exercise is to have fun with it. Don't make it a chore. If you hate going to the gym, then don't! Do something else instead, like rollerblading or another activity or sport that gets your heart rate up. It's not just aerobics that release endorphins. Even slower exercise has that effect, just at a different level. You can engage in meditation or yoga and feel the benefits of endorphins being released. When you exercise, we know that it delivers other health benefits to your body, like assisting you in managing your blood pressure, for example. So when stress does hit you and your blood pressure rises slightly, exercise will already have you at more manageable levels, so you won't be putting yourself in danger. If you have been sedentary for a long period of time, it's best not to jump right into a strenuous routine where you might possibly harm or injure your body from the rigorous movements. Start out slower and in small increments and build on your routine from there. As you increase your time and effort, you'll start to feel even more of the physical and mental boost that you get from engaging in this form of stress relief. Improve Your Sleep and Watch Stress Dissipate If there's one thing that creates a vicious cycle in the stress world, it's insomnia. The sleep and stress connection is brutal because if you don't get enough sleep, you get stressed the next day - and if you're stressed, you can't sleep. Where does it all end? It ends when you regain control of the situation. It's one thing to address the stress that you can deal with - but you also have to handle the sleep issue on its own. It's almost a chicken and the egg situation - nobody knows which came first - the insomnia or the stress - but you have to tackle it head on to make sure it gets sorted out. Start by making sure you have good sleep hygiene. That means get a comfortable bed with bedding, set your room temperature to a nice, cool level, and remove all technology from the room to help induce sleep. Develop a bedtime routine. This trains your subconscious mind to know when it's nearing bedtime, and it starts to shut down and feel drowsy. That might mean taking a nice, warm bath, reading a book, and having a light snack to stave off hunger until morning. If you're easily woken up during the night and then find it hard to fall back asleep, make sure you help yourself not get roused from your slumber. That might mean using a recording of relaxation music or a white noise machine so that you don't hear sounds easily. You can buy a specific white noise machine that's meant to drown out noise, or you can use things like a fan in your room, turned to a setting that hides outside noise from you. You might need something to help you drift off. In that case, try aromatherapy. It can be dispensed in the room with scents like lavender that have soothing aromas to relax and calm the mind. Sometimes it's nothing you're doing, but something your sleeping partner is doing that makes you unable to sleep. If you have a partner who has sleep apnea, for example, then he or she needs to get fitted for a sleep apnea mask so that they're not choking themselves awake and startling you in the middle of the night. You may need to use an over the counter helper like melatonin, which weakens as you age, to help you fall (and stay) asleep. You can start out with a low dose and increase it until you find one that works best for you. Indulge in Self Care to Tame Terrible Stress Sometimes our minds just won't quit. They relive the stress even when we're out of immediate danger. So if this happens to you, you'll need to work on specific nurturing to your body and mind to help alleviate the pressure your mind is putting on you. Everyone has a different idea of what self care means. For some, it includes a little much-needed "me time" away from everyone - time to just be alone with your thoughts and free of distractions. You might find that taking time for a nice, warm bath each night is plenty of relaxation for you. Or, maybe you need to get out of the house and engage in an activity like photography, sports, or socialization. Sometimes we need a little more specific self care. You might save up for a stress-relieving spa activity, like a manicure, pedicure, massage or facial that will relax you. You can also do all of those things yourself at home using organic skincare products and essential oil blends that promote relaxation in your home. There are many spa tools for at-home use that might help make it a wonderful experience. You may need to engage in some serious mental stress relief. For example, you can meditate or use guided meditation if you don't know how to do it on your own. You may also want to check out how EFT (Emotional Freedom Technique) works. This is a tool you can use anywhere discreetly to provide instant stress relief. There are many ways you can help control stress in your life. And for the stress that you're unable to avoid, you can always educate yourself about how to better manage your reaction to that stress. Sample the ideas and try combining those that work best for you. Sometimes, a specific stress relief tactic won't deliver any results for you - and that's okay. It just means your body and mind will react to a different strategy better! You can also learn more here about stress management if you have a serious challenge to overcome. We hope you found this report helpful to you and that you will put the content to good use for improving your health and wellbeing. Learn more about improving your general health by getting better Nutrition for your Cells We also have a free report that you can download when you are there about this subject! We wish you well in your search for healthy diet solutions and your movement towards better health in all areas. Contact Us if you would like a free private consultation with us about your health online. To open page linked to below just enter WT in the password box on the page.
Warren’s Notes :
Three weeks after that hip operation and things are beginning to return a bit to normal.I am doing the 300 Metre/Yard walk to the corner 2 or 3 times a day now and carrying one crutch, just in case I need it, but not using it at all. Walking independently after 3 weeks. That is pleasing. If things keep up like this then there is a fun run in 3 or 4 weeks that my wife is planning to go on. She thought I might like to look at. She is not going to run but to walk. There are 2 levels, one is 5 kliometers (3 miles) and the other is 15km (9 miles). She will do the long one and do it easy. I am thinking that I should be up to doing the shorter one, maybe. It is around a lake and is several circuit’s so starting out does not mean you are committed to getting to the end, even if you are crawling at the finish. There will be 3 circuits in the shorter course so there is the chance to bail out if it gets too tough. This should be the last article where I use my spot to bang on about this hip thing. I am now off all pain medication, able to walk my little walk without using any crutches, getting stronger each day, suffering less pain than before the operation. It is all going pretty well. The down sides are that if I sit for a while then getting started again is a challenge, the first few steps are difficult, but once I get a few steps into walking again the hip and muscles free up then things are fine. More and more I am doing things around the house without carrying even one crutch. Just for interest. I took photos when I was doing the follow-up doctor visit. They were of the x-rays he had up on his computer. I have added them for your interest. The first one is before. You can see the ball of the femur (leg bone) and the hip socket that it fits into. There should be a thin black line around the ball of the femur on the x-ray where the cartilage buffers it from the bone of the hip. You can see that there is no cartilage and the bone themselves appears to be breaking down. No wonder it was painful.
The second one shows the hip replacement in place. Titanium alloy with ceramic coating on both sides for maximum strength (in case I am foolish enough to continue weight training the surgeon says). It will be interesting going through the airport security x-rays from now on! No way to walk through them without setting them all off as carrying metal! Best wishes Warren Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime! I'm a real person, with a passion for helping people, so drop me a line! Have a Laff!Groaners1. Two vultures board an airplane, each carrying two dead raccoons. The stewardess looks at them and says, "I'm sorry, gentlemen, only one carrion allowed per passenger." 2. Did you hear that NASA recently put a bunch of Holsteins into low earth orbit? They called it the herd shot 'round the world. 3. Two boll weevils grew up in South Carolina. One went to Hollywood and became a famous actor. The other stayed behind in the cotton fields and never amounted to much. The second one, naturally, became known as the lesser of two weevils. 4. Two Eskimos sitting in a kayak were chilly, but when they lit a fire in the craft, it sank proving once again that you can't have your kayak and heat it, too. 5. A three legged dog walks into a saloon in the Old West. He slides up to the bar and announces: "I'm looking for the man who shot my paw." 6. Did you hear about the Buddhist who refused Novocain during a root canal? He wanted to transcend dental medication. 7. A group of chess enthusiasts checked into a hotel and were standing in the lobby discussing their recent tournament victories. After about an hour, the manager came out of the office and asked them to disperse. "But why?" they asked, as they moved off. "Because," he said, "I can't stand chess nuts boasting in an open foyer." 8. A woman has twins, and gives them up for adoption. One of them goes to a family in Egypt and is named "Amal." The other goes to a family in Spain; they name him "Juan." Years later, Juan sends a picture of himself to his birth mother. Upon receiving the picture, she tells her husband that she wishes she also had a picture of Amal. Her husband responds, "They're twins! If you've seen Juan, you've seen Amal." 9. These friars were behind on their belfry payments, so they opened up a small florist shop to raise funds. Since everyone liked to buy flowers from the men of God, a rival florist across town thought the competition was unfair. He asked the good fathers to close down, but they would not. He went back and begged the friars to close. They ignored him. So, the rival florist hired Hugh MacTaggart, the roughest and most vicious thug in town to "persuade" them to close. Hugh beat up the friars and trashed their store, saying he'd be back if they didn't close up shop. Terrified, they did so, thereby proving that: Hugh, and only Hugh, can prevent florist friars. 10. And finally, There was a man who sent ten different puns to friends, in the hope that at least one of the puns would make them laugh. Unfortunately, no pun in ten did. Let's end today with a fowl joke, shall we? Q. Why are chickens considered good employees? A. Because they work around the cluck. You didn't care much for that one? Well, how about this... There once was a lady, Ilene, Who lived on distilled kerosene, But she started absorbin' A new hydrocarbon and since then she'd never benzene.
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