Stress, you can’t avoid it but you can outsmart it!

Each April, in light of Stress Awareness month, experts on the topic, offer information intended to make us smarter and better armed against stress. Some of today’s leading authorities on stress believe this modern-day pandemic has become so pervasive that we’ve simply adapted to this unhealthy condition.

Stress ages us, it creates mental and emotional overload, creativity, clarity and decision making abilities decline, it causes aches and pains, adds fat to our belly area, fragments our thinking and can make us exceptionally irritable and unpleasant to be around. In fact, stress has been found to be the number one proxy-killer disease and the American Medical Association notes it as the basic cause of more than 60% of all human illness.

Harvard-trained integrative physician and New York Times bestselling author of The Hormone Cure: Reclaim Balance, Sleep, Sex Drive, and Vitality with The Gottfried Protocol, Dr. Sara Gottfried, explains, “Chronic stress burns through your happy brain chemicals such as serotonin, the neurotransmitter that supports your mood, sleep, and appetite. In other words, if you don’t manage stress – it manages you by causing or worsening 95% of disease and robbing you of sleep, good humor, and a thin waist.”

Helping to educate more people about the seriousness of stress, HeartMath, widely recognized for its science-based stress solutions, created this infographic showing how stress affects the body and offering five uncommonly known facts about stress. This is an excellent picture of how stress affects us – whether we know it or not.

So what can you do to reduce stress or even outsmart it?  Try one of following suggestions or better yet try them all. Either way you’ll be lessening your own stress and taking steps towards a healthier, happier life.

1. Pets are a great way to manage stress. Animals help by allowing us to focus on the positive things in our lives. Playing with pets and just having them in the house can reduce fears and anxieties in most situations. Moreover, the simple act of touching or petting an animal can actually change the way you respond to a stressful situation. It’s important to note that this may not be a solution for everyone – as pets do come with additional work and responsibility. For most people, the benefits can outweigh the drawbacks.

2. Adjust your eating habits. Long-term stress can increase your appetite and cause you to binge on unhealthy foods. This kind of emotional eating is often the body’s way of coping with the stressors. Mother Nature makes excellent stress fighters. Foods naturally rich in vitamins and minerals can help fight increased levels of cortisol – a stress hormone. Next time you get the urge to binge on greasy fast food or ice cream, try a handful of vitamin C-packed berries instead.

3. Train and guide yourself to better manage stress. For those that are serious about reducing stress, there are high-tech tools to help. For example, the Inner Balance trainer provides a highly specialized 3-step technique, and real-time feedback helps you synchronize your breath and heart rhythms as you retrain your mind body response to stress. This techno stress reducer has become widely popular with healthcare professionals that want an effective solution they can suggest to patients. “If a patient rolls her eyes at my prescription of yoga or mindfulness, I whip this out. This isn’t some crazy Berkeley woo-woo idea— major healthcare organizations use it. Using this technology I am less likely to fight with my husband or scream at my children. I still have the same stressors but I can meet them differently with this training,” said Dr. Gottfried.

4. Be social. While there are times it feels like relationships with friends and family may be the cause of stress, a strong supportive network of family and friends can also significantly reduce stress and act as buffer. Enjoying the company of others can relieve feelings of tension and improve overall psychological well-being. Being with others that we care for and love can increase our positive emotional experiences. Some positive emotions have been shown to increase DHEA, known as the anti-aging hormone, and trigger oxytocin, known as the love hormone. These good-for-you hormones can help combat stress and may even boost the immune system.

This April, take advantage of the added information available throughout Stress Awareness Month. Adding even one of these new ideas into your daily life may help in creating the healthier, less stressful lifestyle you deserve!

About HeartMath®:

HeartMath (www.heartmath.com) was founded by Doc Childre and is a cutting-edge performance company providing a range of unique services, products and technologies to improve health and well being, while dramatically reducing stress. HeartMath clinical studies have demonstrated the critical link between emotions, heart function and cognitive performance. HeartMath studies have been published in numerous peer-reviewed journals such as American Journal of Cardiology, Stress Medicine, Preventive Cardiology and Journal of the American College of Cardiology. Its stress reducing solutions are used in leading healthcare organizations, VA hospitals and clinics, as well as by more than 15,000 health professionals and dozens of school systems throughout the US.

1. Put the guilt away (preferably in a bag and take it to the curb)

Our society likes to manipulate mothers by playing on our doubts and insecurities. With single moms the guilt seems to be intensified a hundred fold. When society isn’t guilting us, our kids may be guilting us and we often guilt ourselves. We need to keep our expectations of ourselves and our children realistic and if we have no means of gauging what realistic means, a good sensible book will be a huge help. I found “Healthy Parenting” by Janet Geringer Woititz a godsend but there are a number of other great books out there. If we can’t afford to go to Chapters, there’s always the local library. I’ve actually found the bulk of my really helpful books at Value Village and the Salvation Army.

2. Have a laugh

My kids are two of the funniest people I have ever met. A simple game of Crazy Eights or my Tina Turner impression can turn into a ROTFL event and we all feel so much better afterwards. Watching a comedy flick or some comedians on You Tube gives me a break from the stress and seriousness of life and gives me an endorphin shower (can never get too many of those)!

3. Pamper yourself

When it’s my “time of the month” it’s candles and bubble bath every night. If I don’t have bubble bath Epsom salt will do. I don’t consider this frivolous, I consider it necessary in order to maintain some sanity. Sometimes I pray and sometimes I let my mind drift but either way I’m not focused on the stress and I’m also doing something exclusively for me. When I constantly put others first and deny my needs I begin to lose perspective on my value and doing something for myself affirms that I am important.

4. Release the tension in a positive manner

Whether it’s exercising, venting to someone or screaming in the shower we need to release the tension we’re feeling or we’ll end up exploding and possibly harming ourselves or someone else. Much of the illness I have experienced has been a result of stress build-up inside of me and I have learned the hard way to release the tension I’m feeling before it escalates. One thing I do when I’m upset is I clean furiously because it’s physical, I have the energy to do it when I’m stressed out, and the end result is tangible and satisfying. If only the end result would last longer…

5. Keep things in their proper perspective

One of my frequent prayers is that God would help me to see things are they really are. Much of my stress is a result of my skewed perspective on situations. We are surrounded by a million messages that tell us we don’t have enough stuff and we need more, more and more. Do I really need 10 pairs of pants? 3 ski jackets? Do I really need a new loveseat when my 20-year-old loveseat is still in good shape and there’s nothing wrong with it? Whenever one of my kids went through a growth spurt, I would panic and think, “Oh no! What am I gonna do now? I have to buy a new wardrobe for him/her and I can’t afford it!” Not so…especially now that I don’t have to go out to a laundromat anymore. I can do laundry every night if I need to and hang the clothes up if I’m concerned about electricity usage. We can wear the same shirt or pants more than one time in a week. I try to stay focused on what we do have as opposed to what we don’t have. It’s helpful to find someone stable and sensible to talk with to help you keep things in their proper perspective.

These are five tried and true methods that have worked for me over the past 19 years and I hope that you try them too!

When my kids were younger the local hospital had a day for helping parents install their baby’s car seat correctly. It was basically a drive through service and was very helpful. I also got a free booster seat for my daughter when she got too big for the baby car seat. We didn’t have apps back then, so I’m excited to know the NHTSA has created one. Read about the details below…

NHTSA’s Suite of Safety Tools In Your Hand When You Need Them

We just launched our SaferCar app for iPhone and iPod Touch devices, which can be downloaded from Apple’s iTunes Store. Development of the Android version is underway. The SaferCar app gives you immediate access to key safety information to help you make informed decisions, with features including:

Help with car seats: The app helps you ensure your most precious passengers ride safely. Quickly get driving directions to the nearest child seat inspection station and get assistance to properly install car seats and boosters.

Information for buying a car: Access our 5-Star Safety Ratings and compare them across different makes and models—right in the dealer’s lot.

Stay connected: Stay on top of safety issues for vehicles you already own. Use the app to register a vehicle and we will notify you if we find it has a safety issue. The SaferCar app also makes it simple to submit complaints to NHTSA regarding possible safety problems with your car.

Safety Headlines and Alerts: Download the App and receive important news and information from NHTSA, as well as recall notices and push notices on your recorded vehicles.

The SaferCar App is part of our ongoing efforts, as the nation’s chief automotive safety agency, to make it easier for you to access and submit information about important vehicle safety concerns. Earlier this year, we also updated resources on the SaferCar.gov website to enable consumers to quickly locate information on specific safety defect investigations, complaints and vehicle recalls.

“Timely, accurate, and accessible safety data is the lifeblood of our agency’s work,” said NHTSA Administrator David Strickland. “The new SaferCar app literally puts the latest in vehicle safety information directly in the hands of consumers so they can make the appropriate purchasing and other decisions for themselves and their families.”

Five ways to take charge of your health and increase your bottom line

Health care today is expensive, but there are ways that you can give your wallet a break. One of the best ways to make health care more affordable is to avoid the need for medical care in the first place.

More than 75 percent of health care costs are attributed to chronic illness, most of which are controllable, if not preventable. For those, here are five ways to save on health care spending so you have more money to enjoy life.

Know Your Health Numbers

It is important that you know your optimal range for health markers such as blood pressure, cholesterol and glucose. Knowing your health scores allows you to take steps to lessen your risk of chronic and costly diseases such as heart disease, diabetes and cancer. Not only are such diseases a burden to national health spending, they also make a major impact on personal spending.

For instance, people with type 2 diabetes that can be controlled through diet and exercise spend about $2,000 a year. When it isn’t controlled, those costs can escalate dramatically for insulin treatments, or worse, hospitalization.

Life Time, The Healthy Way of Life Company has initiated a new program called myHealthScore to bridge the gap between fitness and health care. The program provides testing, available to members and nonmembers, to measure six critical health markers: cholesterol ratio, blood pressure, glucose, triglycerides, nicotine use and body fat ratio. These metabolic markers provide a baseline from which people can set goals, or in some cases detect serious health issues that might otherwise go undetected, even with an annual doctor visit. A Life Time health adviser works with participants to move their score into an optimal range. “Results from myHealthScore give someone an inside-out view of their health,” says Tom Manella, vice president of Personal Training at Life Time.

Invest in Prevention

Get health screenings as advised and prevent illness with vaccines. What you spend on an annual flu shot will more than make up for costs you incur on over the counter medications, doctor’s visits, and lost wages if you get sick. Likewise, an annual membership to a fitness center can cost as little as $50 a month, but being inactive and overweight costs significantly more: an additional $1,152 in medical expenses if you’re an obese man and $3,613 more if you’re an obese woman, according to a study published in the Journal of Health Economics.

Put Your Money Where Your Mouth Is

Poor oral health is often a signal of bigger health problems. The same bacteria that causes gum disease has been implicated in other major health problems such as heart disease, stroke, diabetes and premature births, all of which can require expensive and ongoing care. The American Dental Association recommends brushing twice a day with a toothbrush that is replaced every three to four months and flossing every day, an investment that will cost as little as $15 a year.

Stop Spending on Sugar

Your sweet tooth is very, very expensive. Saving anywhere from $5 to $20 a week that you’d normally spend on sugary treats translates into savings of $1,000 a year, not to mention the calories saved, which can save additional thousands spent on taking off that extra weight later or obesity-related medical expenses.

Flaunt Your Fitness in Front of Your Employer

Most health insurers provide incentives for people to take the initiative to get and stay healthy. For example at Allina Health System, one of many companies using Life Time’s myHealthCheck program, employees have the potential to earn up to $1,600 in what they call “Be Fit Premium Credits.” Many health plans offer a discount for people who make regular visits to a fitness center, too. Ultimately the savings can trickle down to deductible spending. The healthier you are, the less you need to see a doctor, which means out of pocket costs go down.

None of us enjoy spending money on health care expenses. Do yourself – and your wallet – a favor and begin to invest in better health. Small steps today can pay big dividends tomorrow.

I love the sun! Years ago I learned  about it’s benefit to my body but more recently I learned about how it helps boost my mood. As hot as it’s been here in Atlanta I can’t help but enjoy the weather because I know I’m getting a break from the cold (yep it gets cold here sometimes) and much needed Vitamin D boost.

Recently I asked Dr. John Cuomo to answer a few questions about the importance of vitamin D, how to get more of it, and the benefit of sun exposure. Here’s part of that conversation”

Dr John Cuomo, Executive Director of Research and Development at USANA Health Sciences answers important questions on why this vitamin D is vital:

What are the main functions of vitamin D in the body?

Vitamin D appears to have many functions in the body.  Every cell, regardless of where it is located has a vitamin D receptor.  This would indicate that vitamin D has multiple functions and the scientific evidence backs this up.  The best documentation of the importance of vitamin D is in bone health. Absorption and utilization of calcium appears to be a vitamin D controlled process. Other minerals including magnesium, boron and silicon may also depend on vitamin D to be absorbed and deposited into the bone matrix.  The RDA data for vitamin D is based solely on the function for uptake and utilization of minerals for bone health.  So while bone health, and prevention of osteoporosis is an extremely important function of vitamin D, it is part of what makes vitamin D important to your health.  There are numerous studies showing that Vitamin D is also essential for overall immune system function and for muscle strength.  Epidemiological studies also show links to glucose metabolism, cell proliferation, osteoporosis, osteomalacia, impaired muscle function, infection, autoimmune disorders, diabetes, some cancers and CVD.

What are the best natural sources?

One of the best ways to get vitamin D is to expose your skin to sunlight.  15  to 30 minutes of sun exposure between the peak hours of 10am-2pm will make thousands of IU of vitamin D. Just be careful not to burn.  Dietary sources are lower.  Some product such as milk and orange juice are fortified with vitamin D, but the dose is usually low and the form is different than from sun exposure.  Some fish also have vitamin D but the amounts vary significantly.

Is the vitamin D in milk etc a chemically made version and, if so, does it differ (like vitamin e) from the natural source?

The story here is a little different than for vitamin E.  The form of vitamin D produced in skin naturally from sunlight is cholecalciferol or vitamin D3.  This is also the form used in most nutritional supplements like USANA Vitamin D tablets.  Milk is fortified with vitamin D2 or ergocalciferol.  While it is naturally derived, it is not the same as the D3 that we produce naturally from sun exposure.  In addition there are several clinical studies on supplementation with D2 vs. D3, and it looks like D3 is more bioavailable, and a better choice.

What are the best ways to take vitamin D to ensure you’ve taken enough?

Dietary sources are not sufficient.  Even though milk, orange juice and fish do contain vitamin D, all of the data we have seen indicates that the vast majority of Americans are vitamin D deficient.  The two best ways to get the vitamin D you need are to get adequate sun exposure to exposed skin (without sun block) or to take a good vitamin D supplement.  In addition, the only good way to tell if you have adequate stores of vitamin D is to have a blood test run.  If your doctor asks for this test, be sure they measure the amount of 25-hydroxy vitamin D in plasma, and the amount should be 40 – 60 ng/mL.

Does sunscreen stop us absorbing vitamin D?

Yes. To make vitamin D in the skin, UV light must hit the skin directly.  Sunscreen effectively blocks this, and almost no vitamin D will be produced if you apply sunscreen.

How often should vitamin D be taken?

A daily supplement of 2000 to 5000

IU of vitamin D.

Why is vitamin D important?

It supports healthy bones, immune function, muscle strength, glucose control, and may help prevent auto immune disease and heart disease.

Depression and single motherhood seem to go hand in hand, am I right? I lived with depression, anxiety, and stress for a lot of years. Sometimes I still feel stress but I think that’s part of life. But when it gets to severe levels it becomes a problem and affect your quality of life.

I won’t go into all the reason why we experience depression but I have learned there are ways to get better without medicine and years of expensive therapy. I’ve used both methods to treat my symptoms but they did not give me lasting relief because they weren’t right for me. You may have a different experience.

When I couldn’t take feeling down all the time I began looking for natural ways to treat and finally get rid of my depression. The way I saw it, I could not be my best self and hope to truly live a rich life if I was depressed and anxious all the time. I needed to get myself under control and figure out how to do it without taking medicine.

Negative Side Effects of Depression Medication

I took both Zoloft and Lexapro for a short time. Let me tell you, it was not a pretty ride. I could NOT function! I felt like my head was detached from my body and like I wanted to sleep but did not feel rested when I did finally go to sleep. I was nervous about trying to take care of my kids, drive the car, and get work done. I was a mess. I also experience side effects that seems to make the depression worse. Drugs.com lists the side affects of Lexapro as:

Constipation; decreased sexual desire or ability; diarrhea; dizziness; drowsiness; dry mouth; headache; increased sweating; light-headedness when you stand or sit up; loss of appetite; nausea; stomach upset; tiredness; trouble sleeping.

I had about half of these side effects and determined to get off this drug. The sweating was the worse symptom and I believe it triggered early menopause coupled with all the other stress in my life. Yep…I had to find another way quickly.

Cure Depression With Natural Herbs and Flowers

A few years after I stopped taking the medicine I did a bit of research and tried various natural remedies to help me feel better. The top cures for me included taking Valerian Root capsules to help relax my nervous system. Next is Lavender oils, sprays, and lotion. They promote calm and restfulness.

Meditation Helps Calm Nerves and Cure Anxiety

I began meditating and just learning how to quiet my mind for as long as possible. I did the meditation early in the morning when the house was quiet. I sit still, close my eyes, and count to 100 with each deep breath I take. These cures work for me and have kept me depression free for years.

Do the Internal Work for Permanent Results

Don’t get me wrong, I had to do a lot of mental and emotional work as well. If I didn’t I would just be treating the symptoms and never get to the core issues. Single mommyhood has its challenges. We don’t get a free pass to a stress-free life and there are many problems and issues associated with raising kids alone.

There is baggage we carry from our childhood or teen experiences and there may be trauma that is made worse with the stress of doing everything alone. But it is possible to live a happy and fulfilling life. The challenges don’t magically disappear, but how you handle them, truthfully and completely, makes all the difference.

So try the natural cures I just described above and below in the video, but find a way to deal with the core issues. Clear them out one at a time and then move forward in happiness, love, and light!

If you insist on making New Year’s resolutions about weight loss and health you might as well get a dose of good information. Check out the article below for five important considerations for your health.

(ARA) – If you’re not planning on adding “lose weight” to your list of New Year’s resolutions, you’re in the minority. In fact, losing weight is one of the most commonly made resolutions, year after year. But it’s definitely not the only health resolution you should consider making for 2012.

While losing weight offers a host of benefits for many people, addressing other health issues, like your hearing health and psychological well-being, can make equally compelling New Year’s resolutions.

Go ahead and add “drop a few pounds” to your resolution list, but consider jotting these ideas down as well:

1. Resolve to take care of your hearing health.

About 10 percent of Americans report having hearing difficulties, and that includes about 1.4 million children, according to the Better Hearing Institute (BHI). You may think you’re too young to worry about your hearing, but the BHI also reports that the majority of people with hearing loss (65 percent) are younger than 65. Our increasingly noisy world exposes people of all ages to potentially damaging sounds, so it’s more important than ever to pay attention to your hearing health.

Have your hearing professionally tested every year. If you’re diagnosed with hearing loss, talk to your health care provider to determine if a hearing aid will help you. Hearing aids are now more discreet, versatile and effective than ever thanks to advances from manufacturers like Starkey. The hearing aid maker’s Wi Series employs wireless technology, enhances TV and radio listening, and eliminates the need for manual adjustments. In addition, all of its hearing aids including Wi Series and X Series can help reduce background noise while preserving speech understanding.

2. Resolve to take care of your emotional health.

Stress seems like a natural part of our busy lives these days, but too much stress can be harmful to your overall well-being. According to WebMD, stress can negatively affect your mental health, your immune system, heart, digestive system, skin, lungs and reproductive organs.

Resolve to take steps to relieve stress. Stress-busting can take on many forms for many people, whether it’s spending time with a pet (interacting with animals can lower blood pressure and heart rate), listening to music, meditating or getting rigorous exercise. Don’t worry over how you relieve stress, just do what feels right for you and fits into your schedule and lifestyle and you’ll reap the benefits.

3. Resolve to take care of your bone health.

Healthy bones are important for everyone, not just post-menopausal women and growing children. Most of your body’s calcium is stored in the bones and teeth. When your body doesn’t get enough calcium from outside sources, it starts drawing what it needs from storage, and osteoporosis occurs.

While anyone can experience osteoporosis, certain groups are more at risk than others, including Caucasian women who have gone through menopause, older adults, people who are small in stature, and those with low-calcium diets or who are physically inactive, according to the Centers for Disease Control and Prevention. Ensure your diet includes the recommended amount of calcium per day, and stay active by doing physical activities that help build bone strength, such as walking, running, dancing and weight lifting.

4. Resolve to take care of your feet.

The condition of your feet can clue you in to your overall health, and signs of serious problems like arthritis, diabetes and circulatory issues can all be detected in the feet. More Americans have foot pain than in any other part of their bodies they consider vital to health, such as the skin, teeth or even the heart, according to a survey by the American Podiatric Medical Association (APMA).

To prevent foot problems, make sure you wear shoes that fit well and offer plenty of support, don’t wear the same pair every day, and avoid walking around barefoot, the APMA advises. If you experience foot pain, don’t ignore it; seek a doctor’s help.

5. Resolve to get more rest.

Think you’re OK squeaking by with just five hours of sleep a night? Think again. The National Sleep Foundation (NSF) says sleep is essential to your overall health and well-being, yet 60 percent of American adults say they have problems sleeping a few nights a week or more. On average, adults need about eight hours of sleep; some will be alright with an hour or two less, while others will need more.

To help ensure you get the rest you need, maintain a regular sleep schedule, avoid caffeine for at least four hours before bedtime, don’t have a heavy meal or drink alcohol before you sleep, and create a sleep-friendly environment with minimal light and noise.