The holidays can be stressful, so watch your health Options

[lpcw]

The holidays can be stressful, so watch your health

lpcw
Site Admin

Posted: 22 Dec 2006 08:24 pm
Post subject: The holidays can be stressful, so watch your health

PLEASE NOTE: The contents in this forum are strictly informational and should not be constructed as medical advice, and should not replace or substitute medical advice from your doctor or health care provider. We are not responsible for any lifestyle changes you make.


After Reading the article below, please click on the PreventiveCareWeekly Forum Index, then select a topic of your choice, e. g., Daily Balanced Diet, or just click on post reply to enter your personal comments about the article. Or, you can click on new topic and enter your comments to begin a new topic after reading the article.

Statistically, most people perceive this season as one of the most stressful times of the year, because of the issues that accompany the holidays: shopping, parties, gift giving, cleaning, preparing for visitors, cooking, etc. Stress is anything you perceive as overwhelming or above your ability to handle. Many of our daily habits, such as inadequate rest, eating an unbalanced diet, excessive worrying or planning, negative thinking, etc, are subtle examples of stressors or insults to our bodies.

Unfortunately, our bodies can not differentiate between physical stress such as illness and mental stress such as worrying. Both physical and mental/emotional stress will activate the same stress hormones, which will release destructive chemicals that can prevent the immune system from functioning optimally, hence leading to diseases such as type 2 diabetes, hypertension, depression, cancer, etc.

We can not entirely eliminate the stressors, but we can learn to manage them.
Most importantly, the good news is that we have some control over these stressors. And remember, the lifestyles we choose dictate whether or not we attain good health, stay well, and prevent diseases. Good health does not only mean that you are free of diseases or symptoms. Rather, your daily habits, such as engaging in regular exercise or physical activity, eating healthy foods, and managing stress are the keys to good health and preventing disease.

So what are some recommendations from research that can help you to manage stress and prevent diseases?

MANAGING STRESS VIA REGULAR EXERCISE OR PHYSICAL ACTIVITY- A Brief Reminder

Before we proceed, you may wonder, what is the difference between exercise and physical activity?

Physical activity is any activity, such as gardening or housework that causes muscles to contract and expends energy. On the other hand, exercise is planned or structured, such as walking for 30 minutes five days a week, with the intention of increasing fitness and flexibility. Both physical activity and exercise have health benefits depending on the level and intensity.

Today in the America, we are bombarded with all types of exercise programs and physical activities promising weight loss and improved muscle tone. If we had as many people exercising as we have commercials for exercise programs promising weight loss, we would have a healthier society. The reality is that, Americans just do not follow the surgeon general’s recommendation of moderate physical activity or exercise for at least 30 minutes most days of the week, in order to stay healthy and prevent diseases. This lack of exercise is contributing to the epidemic of chronic diseases, such as hypertension and type 2 diabetes.

Preparing for exercise: some helpful hints

• Make sure the exercise or physical activity is enjoyable

•Allow about 5-10 minutes of warm-up, e g., walking or cycling at low intensity to prepare the muscles, lung, and heart for progressive increase in the intensity of the exercise.

•After the short warm-up, gently stretch the muscles for about 5-10 minutes, especially the ones to be used for the exercise.

•After exercise, a cool-down period of about 5-10 minutes should follow to bring the heart rate down to the pre-exercise level

•Remember to see your health care provider and exercise expert before beginning any exercise program

MANAGING STRESS VIA SPIRITUAL PRACTICES - A Brief Reminder

We are all spiritual beings, and our spirituality is part of our existence and does affect our health. Research continues to show that spiritual practices, such as prayer, scripture reading, meditation, attending spiritual or religious gatherings, forgiveness, acceptance, gratitude, etc, can decrease the release of stress hormones and positively affect our health.

Spiritual Practices: Some helpful tips

• Be grateful

• Forgive someone

• Tell someone how much you care

• Connect to your spirit and meditate

• Relax and be hopeful

MANAGING STRESS VIA A BALANCED DIET–A Brief Reminder

Complex carbohydrates

Choose complex carbohydrates and avoid refined sugars. Whole grain products, such as wheat bread, wheat, rye, oats, and bran are good choices.

Proteins
Select from healthy plant-based sources, such as legumes (beans), nuts, soy milk, etc

Fats
Avoid saturated and hydrogenated or Trans fats, such as fried foods and limit cholesterol intake. Hydrogenated or Trans fats are similar to saturated fats in terms of raising your blood cholesterol and putting you at risk for chronic diseases. Limit animal products such as red meats or avoid them, if you can. Substitute animal fats with vegetable oils such as Canola or Olive oil.

Fibers
Select variety of foods containing fiber, e g., oats, beans, apples, berries, in order to increase many health benefits, such as lowering your cholesterol level, preventing constipation, maintaining normal blood sugar levels, etc.

Fruits & Vegetables
Always attempt to eat a variety of fruits and vegetables, at least five servings of fruits and five servings of vegetables daily, emphasizing on rich food sources of phytochemicals and antioxidants such as broccoli, sprouts, and cabbage. Research continues to build, showing that phytochemicals and antioxidants can help to prevent different types of cancers and improve overall health and prevent many chronic diseases.

Reading labels
Always attempt to read food labels; it will help you to make wiser food choices. It tells you the total calories, fats, proteins, carbohydrates, fibers, calories, cholesterol, sodium/salt per serving. Don’t forget to look at the list of ingredients for hidden hydrogenated/Trans fats and more.

MANAGING STRESS VIA POSITIVE EMOTIONS, HUMOR, AND ADEQUATE REST

Laugh more during stressful times and perceive your stressors as challenges; they will help you to grow. Numerous studies show that positive emotions and laughter can prevent stress hormones from damaging the cells in your body, hence preventing diseases and managing stress. Additionally, getting adequate sleep in order to rejuvenate the cells in your body will help you to function optimally, thus managing stress and preventing diseases.


Written By: Ruth Tanyi, RN, MSN, APRN-BC, FNP-C; HFI

Family Nurse Practitioner, Journalist, ACSM, Health Fitness Instructor

Producer & Host, Lifestyle & Preventive Care Weekly Television Show

Doctoral Student in Public Health, Preventive Care Program, Loma Linda University, CA, USA



References

American College of Sports Medicine (2006). Resource Manual for Guideline for Exercise Testing and Prescription 5th ed. Lippincott Williams & Wilkins: Philadelphia, USA

Berk, L. S., Tan, S. A., Nehlsen-Cannarella, S., Napier, B. J., Lewis, J. E., Lee, J. W., Lewis, J. W., Eby, W. C. (1988). Humor associated decreases cortisol and increases spontaneous lymphocyte blastogenesis. Clinical Research, 36, 435

Gibney, M., Margetts, B., Kearney, J., & Arab, L. (2006). Public Health Nutrition: Blackwell Publishing, Oxford, UK

Rakel, D. (2003). Integrative Medicine: Saunders. Philadelphia, USA

Watkins, A. (1997). Mind-body medicine: A clinician’s guide to psychoneuroimmunology. Churchill Livingstone: New York[/b]

[Kim]

The holidays can be stressful, so watch your health

lpcw
Site Admin

Posted: 22 Dec 2006 08:24 pm
Post subject: The holidays can be stressful, so watch your health

PLEASE NOTE: The contents in this forum are strictly informational and should not be constructed as medical advice, and should not replace or substitute medical advice from your doctor or health care provider. We are not responsible for any lifestyle changes you make.
After Reading the article below, please click on the PreventiveCareWeekly Forum Index, then select a topic of your choice, e. g., Daily Balanced Diet, or just click on post reply to enter your personal comments about the article. Or, you can click on new topic and enter your comments to begin a new topic after reading the article.

Statistically, most people perceive this season as one of the most stressful times of the year, because of the issues that accompany the holidays: shopping, parties, gift giving, cleaning, preparing for visitors, cooking, etc. Stress is anything you perceive as overwhelming or above your ability to handle. Many of our daily habits, such as inadequate rest, eating an unbalanced diet, excessive worrying or planning, negative thinking, etc, are subtle examples of stressors or insults to our bodies.

Unfortunately, our bodies can not differentiate between physical stress such as illness and mental stress such as worrying. Both physical and mental/emotional stress will activate the same stress hormones, which will release destructive chemicals that can prevent the immune system from functioning optimally, hence leading to diseases such as type 2 diabetes, hypertension, depression, cancer, etc.

We can not entirely eliminate the stressors, but we can learn to manage them.
Most importantly, the good news is that we have some control over these stressors. And remember, the lifestyles we choose dictate whether or not we attain good health, stay well, and prevent diseases. Good health does not only mean that you are free of diseases or symptoms. Rather, your daily habits, such as engaging in regular exercise or physical activity, eating healthy foods, and managing stress are the keys to good health and preventing disease.

So what are some recommendations from research that can help you to manage stress and prevent diseases?

MANAGING STRESS VIA REGULAR EXERCISE OR PHYSICAL ACTIVITY- A Brief Reminder

Before we proceed, you may wonder, what is the difference between exercise and physical activity?

Physical activity is any activity, such as gardening or housework that causes muscles to contract and expends energy. On the other hand, exercise is planned or structured, such as walking for 30 minutes five days a week, with the intention of increasing fitness and flexibility. Both physical activity and exercise have health benefits depending on the level and intensity.

Today in the America, we are bombarded with all types of exercise programs and physical activities promising weight loss and improved muscle tone. If we had as many people exercising as we have commercials for exercise programs promising weight loss, we would have a healthier society. The reality is that, Americans just do not follow the surgeon general’s recommendation of moderate physical activity or exercise for at least 30 minutes most days of the week, in order to stay healthy and prevent diseases. This lack of exercise is contributing to the epidemic of chronic diseases, such as hypertension and type 2 diabetes.

Preparing for exercise: some helpful hints

• Make sure the exercise or physical activity is enjoyable

•Allow about 5-10 minutes of warm-up, e g., walking or cycling at low intensity to prepare the muscles, lung, and heart for progressive increase in the intensity of the exercise.

•After the short warm-up, gently stretch the muscles for about 5-10 minutes, especially the ones to be used for the exercise.

•After exercise, a cool-down period of about 5-10 minutes should follow to bring the heart rate down to the pre-exercise level

•Remember to see your health care provider and exercise expert before beginning any exercise program

MANAGING STRESS VIA SPIRITUAL PRACTICES - A Brief Reminder

We are all spiritual beings, and our spirituality is part of our existence and does affect our health. Research continues to show that spiritual practices, such as prayer, scripture reading, meditation, attending spiritual or religious gatherings, forgiveness, acceptance, gratitude, etc, can decrease the release of stress hormones and positively affect our health.

Spiritual Practices: Some helpful tips

• Be grateful

• Forgive someone

• Tell someone how much you care

• Connect to your spirit and meditate

• Relax and be hopeful

MANAGING STRESS VIA A BALANCED DIET–A Brief Reminder

Complex carbohydrates

Choose complex carbohydrates and avoid refined sugars. Whole grain products, such as wheat bread, wheat, rye, oats, and bran are good choices.

Proteins
Select from healthy plant-based sources, such as legumes (beans), nuts, soy milk, etc

Fats
Avoid saturated and hydrogenated or Trans fats, such as fried foods and limit cholesterol intake. Hydrogenated or Trans fats are similar to saturated fats in terms of raising your blood cholesterol and putting you at risk for chronic diseases. Limit animal products such as red meats or avoid them, if you can. Substitute animal fats with vegetable oils such as Canola or Olive oil.

Fibers
Select variety of foods containing fiber, e g., oats, beans, apples, berries, in order to increase many health benefits, such as lowering your cholesterol level, preventing constipation, maintaining normal blood sugar levels, etc.

Fruits & Vegetables
Always attempt to eat a variety of fruits and vegetables, at least five servings of fruits and five servings of vegetables daily, emphasizing on rich food sources of phytochemicals and antioxidants such as broccoli, sprouts, and cabbage. Research continues to build, showing that phytochemicals and antioxidants can help to prevent different types of cancers and improve overall health and prevent many chronic diseases.

Reading labels
Always attempt to read food labels; it will help you to make wiser food choices. It tells you the total calories, fats, proteins, carbohydrates, fibers, calories, cholesterol, sodium/salt per serving. Don’t forget to look at the list of ingredients for hidden hydrogenated/Trans fats and more.

MANAGING STRESS VIA POSITIVE EMOTIONS, HUMOR, AND ADEQUATE REST

Laugh more during stressful times and perceive your stressors as challenges; they will help you to grow. Numerous studies show that positive emotions and laughter can prevent stress hormones from damaging the cells in your body, hence preventing diseases and managing stress. Additionally, getting adequate sleep in order to rejuvenate the cells in your body will help you to function optimally, thus managing stress and preventing diseases.
Written By: Ruth Tanyi, RN, MSN, APRN-BC, FNP-C; HFI

Family Nurse Practitioner, Journalist, ACSM, Health Fitness Instructor

Producer & Host, Lifestyle & Preventive Care Weekly Television Show

Doctoral Student in Public Health, Preventive Care Program, Loma Linda University, CA, USA
References

American College of Sports Medicine (2006). Resource Manual for Guideline for Exercise Testing and Prescription 5th ed. Lippincott Williams & Wilkins: Philadelphia, USA

Berk, L. S., Tan, S. A., Nehlsen-Cannarella, S., Napier, B. J., Lewis, J. E., Lee, J. W., Lewis, J. W., Eby, W. C. (1988). Humor associated decreases cortisol and increases spontaneous lymphocyte blastogenesis. Clinical Research, 36, 435

Gibney, M., Margetts, B., Kearney, J., & Arab, L. (2006). Public Health Nutrition: Blackwell Publishing, Oxford, UK

Rakel, D. (2003). Integrative Medicine: Saunders. Philadelphia, USA

Watkins, A. (1997). Mind-body medicine: A clinician’s guide to psychoneuroimmunology. Churchill Livingstone: New York[/b]

Great reminder for the holidays, although the information applies at all times, especially because we tackle with stressors on a constant basis

Thanks

Kim