| Believe it or not, some stress can be good for | | | | Wheat germ, soybeans, cantaloupe, cabbage, |
| you! There are two kinds of stress: good stress | | | | eggs, oats, peanuts, walnuts. |
| and bad stress. Good stress is any stress which is | | | | Pantothenic Acid |
| positive and motivating, but not a threat to your | | | | Meat, whole grains, wheat germ, green veggies, |
| existence. Think about the birth of your first child, | | | | nuts, chicken. |
| buying your first home, a new car or even | | | | Vitamin C |
| winning the lottery! Bad stress, or distress, is | | | | Citrus fruits, berries, green leafy veggies, |
| negative and anger or fear motivated. Sometimes | | | | tomatoes, cauliflower, peppers, potatoes. |
| too much 'good stress' can quickly turn into | | | | Vitamin B12 |
| distress if it goes beyond our threshold of | | | | Beef, pork, eggs, milk, cheese. |
| tolerance. For example, a job promotion can be | | | | Choline |
| considered good stress, but if the work-related | | | | Green leafy veggies, wheat germ, egg yolks |
| responsibilities associated with it are too taxing, | | | | Vitamin E |
| then it can become distress. The following | | | | Wheat germ, soybeans, vegetable oils, nuts, |
| strategies can help deal with stress, and are easy | | | | Brussels sprouts, leafy greens, eggs, whole grain. |
| to implement. | | | | Folic Acid |
| (1) The importance of private time. | | | | Deep green leafy veggies, carrots, egg yolk, |
| Something as simple as soaking in the tub can | | | | cantaloupe, apricots, pumpkin, avocados, beans, |
| renew your mind and body. For added relaxation, | | | | whole & dark rye flour. |
| turn down the lights and play some soft music. | | | | Zinc |
| Some individuals prefer to spend time with | | | | Meat, seafood, wheat germ, eggs, nonfat dry |
| friends, while others prefer some time alone as a | | | | milk. |
| form of stress release. | | | | Magnesium |
| (2) Learn relaxation techniques. | | | | Figs, almonds, nuts, seeds, dark green veggies, |
| Read a book on relaxation techniques, or take a | | | | bananas. |
| meditation or yoga class. Here's a simple technique | | | | Manganese |
| you can try at home. Find 15 minutes without | | | | Whole grain, nuts, green leafy veggies, peas, |
| distractions to meditate, visualize, etc. Sit in a | | | | beets. |
| comfortable chair, feet on the floor, arms at your | | | | Niacin |
| sides. Breathe in deeply, through your nose. Then | | | | Lean meat, wheat germ, fish, eggs, peanuts, |
| slowly release the air through your mouth and | | | | white meat poultry, avocados. |
| repeat an affirmation like "Relax... Relax... Relax". | | | | Calcium |
| Continue breathing in and out, focusing on your | | | | Milk and milk products, soybeans, sardines, salmon, |
| word or phrase for the 15 minutes. | | | | peanuts, walnuts, sunflower seeds, dried beans, |
| (3) Schedule 'worry sessions'. | | | | kale, broccoli, collard greens. |
| Set aside a specific 15 minutes each day when | | | | It is important not only to eat healthy, but to eat |
| you'll concentrate on everything that's bothering | | | | all your meals (no skipping any meal). Spreading |
| you. When worries enter your mind during the | | | | your calories out over 4-6 balanced meals a day |
| day, set them aside for your 'worry session'. | | | | gives you the carbohydrates, protein, fat, |
| Then picture yourself conquering a particular | | | | vitamins, minerals required to keep your energy |
| challenge. It's not easy, but it's simple and it | | | | high by keeping your blood sugar levels stable. |
| works. | | | | (15) Eat a "good mood" breakfast. |
| (4) Keep a journal. | | | | Combine a high-protein food, such as cottage |
| New studies suggest that people who are able to | | | | cheese, with a fiber-rich carbohydrate, like |
| write about their innermost feelings may enjoy | | | | strawberries. Protein not only boosts your brain |
| better mental and physical health. Writing is also a | | | | production of dopamine and norepinephrine - |
| powerful tool that helps you organize your | | | | chemicals that keep you alert - it also controls |
| thoughts and make life a little bit easier. | | | | levels of relaxation inducing serotonin. The |
| (5) Scents and sensibility. | | | | carbohydrates help you feel calm and focused. |
| When you need an energy boost, take a whiff of | | | | (16) Lunch should be low fat |
| peppermint oil or even your favorite perfume. | | | | Broiled fish, skinless chicken, tuna, deli turkey or |
| Studies suggest certain scents can promote | | | | chicken with a teaspoon of low-fat mayo on |
| alertness. | | | | whole-grain bread can give you energy for the |
| (6) Power naps. | | | | afternoon. |
| 15-20 minutes during the afternoon, if you can | | | | (17) Make dinner your lightest meal. |
| find the time, can be very energizing and | | | | If you have eaten a balanced, substantial lunch, |
| rejuvenating. However, more than 20 minutes and | | | | you'll feel surprisingly satisfied with a light dinner. |
| you might wake up feeling more tired than you | | | | Instead of a regular dinner plate, use a smaller |
| were to begin with. | | | | plate and fill it up with a healthy balance of |
| (7) Reduce your workload and delegate as much | | | | proteins, carbohydrates and fat |
| as possible. | | | | (18) Watch the caffeine. |
| On your weekly calendar, eliminate the least | | | | A little caffeine is okay for a little boost. Too |
| important tasks and activities. Delegate household | | | | much and you're making your adrenal glands work |
| chores. Have your family members help you with | | | | overtime. You'll need more caffeine for the |
| the grocery shopping. Even if things are not done | | | | desired effect, and the crash when it wears off |
| the way you would prefer, it's important for | | | | gets worse. |
| everyone to pitch in so you don't have to bear all | | | | (19) Minimize sugars and starches. |
| the burdens. | | | | The right amount of sugar is important for |
| (8) Reward yourself. | | | | energy, but too much can lower your energy |
| Engage in a just-for-you activity every single day, | | | | levels. In response to high sugar levels, the body |
| provided you accomplished something you set out | | | | releases insulin, which acts to quickly lower blood |
| to do for that day. For example, if you finish | | | | sugar. When it falls, you feel cranky, weak, and |
| paying your bills, then rent a movie, read, do | | | | unable to concentrate. Stick with balanced snacks |
| some gardening, etc. You'll not only boost your | | | | and meals to keep your blood sugars level. |
| self-esteem, you'll also enjoy the well-deserved | | | | (20) Increase aerobic exercise. |
| feelings of relaxation. | | | | Along with cardiovascular health, aerobic exercise |
| (9) Smiling - the easiest and best way to relieve | | | | boosts production of endorphins. 25-30 minutes |
| stress! | | | | can significantly reduce stress and increase |
| Some smiling pointers: Do something that makes | | | | energy. |
| you smile. We are constantly doing things to get | | | | (21) The importance of deep breathing. |
| something. It's easy to get caught up in doing | | | | Deep breathing is an effective way to boost |
| something for somebody/thing else. Take the | | | | energy. Try this simple technique - Sit in a quiet |
| time, even if for a few minutes, to do something | | | | place, feet flat on the floor, arms at your sides. |
| you genuinely enjoy. Project what you want to | | | | Breathe in deeply through your nose, filling your |
| get. Smile at others, you get a smile back. | | | | diaphragm (your stomach should protrude if |
| Everyone loves giving and receiving smiles! | | | | you're doing it right). Breathe out slowly through |
| (10) Laugh. | | | | your mouth. Do this for just 60 seconds. |
| Laughter really is good medicine. Laughing raises | | | | (22) Reduce tension in the shoulders and neck. |
| your heart rate, stimulates circulation, exercises | | | | Whenever you notice you're tense around your |
| your diaphragm, abs, and other muscles, and | | | | neck area and shoulders, shrug your shoulders |
| increases production of certain 'feel good' | | | | gently ten times. Touch your chin to your chest |
| hormones. You can watch funny tv shows, join a | | | | and hold for 2 seconds. Try to touch your left |
| laughter club or spend more time with friends | | | | ear to your left shoulder (keep it relaxed - no |
| who have a good sense of humor. You can also | | | | reaching up!) and hold for 2 seconds. Repeat for |
| subscribe to some funny online newsletters. | | | | the right ear/shoulder for 2 seconds. Repeat |
| (11) The power of tears. | | | | entire cycle if necessary. |
| Studies show that the tears you produce when | | | | (23) Take a break to stretch. |
| you're anxious, upset, sad, or angry contain | | | | Alternating arms, reach upward, stretching toward |
| stress-relieving hormones. | | | | the ceiling. Five times each side. |
| (12) Forgive and forget. | | | | (24) The positive effect of exercise. |
| Do you carry a grudge? This can be very | | | | Exercise is a mood elevator. As you start to burn |
| emotionally depleting. Forgiveness is something | | | | some fat and tighten some muscle, your energy |
| you do for yourself, not for another individual or | | | | levels will improve. Exercise increases the level of |
| circumstance. Forgiving actually takes you out of | | | | positive, "feel-good" hormones, known as |
| the role of victim, protecting you and helping you | | | | endorphins. Feeling good improves perceptions and |
| to overcome any anger or frustration. | | | | personality, which allows you to make better and |
| (13) Get a massage. | | | | more positive choices. Studies show time and |
| Various massage techniques reduce stress, loosen | | | | again that people who work out are more |
| tight muscles, and increase energy. Massage also | | | | optimistic, and better able to handle stress. |
| helps release endorphins ("feel good" chemicals | | | | (25) The importance of sleep. |
| released by the brain), triggering relaxation. | | | | Often, the cause of stress can be attributed to |
| (14) Stress and food choices. | | | | lack of sleep. It plays a role in our day-to-day |
| Stress and boredom generally lead to unhealthy | | | | productivity at work, our social skills and sense of |
| eating, and consequently weight gain. To make it | | | | well being. Despite its importance, good refreshing |
| worse, escalating fatigue is accompanied by lower | | | | sleep remains an unsolved mystery for some |
| energy levels and higher stress levels. | | | | people. There are times when you can fall asleep |
| Here is a closer look at nutrients that combat | | | | without knowing it and others when you can't |
| anxiety, depression, and stress. Try incorporating | | | | sleep no matter how hard you try. |
| these nutrients into your diet- | | | | Increasingly, more and more individuals are sleep |
| Vitamin B1 | | | | deprived or get poor sleep. Try and go to bed a |
| Oatmeal, peanuts, lean pork, most veggies, bran, | | | | little earlier and you will wake up happier, more |
| milk. | | | | contented and refreshed each morning. |
| Vitamin B6 | | | | |