Weighing The Facts: eating disorders stress

There’s no escaping the occasional stressful situation but when stress is a regular companion, it takes its toll on our bodies and our minds. Studies show that stress is a major contributor to many health issues so it’s important that we learn to relax for our own good.

When we are stressed our system is on high alert. Our bodies respond with adrenaline. Our nerves send messages to every organ in the body. Our heart rate increases. Breathing becomes shallow and fast. Our blood pressure goes up. Eventually, damage is done.

There are many benefits to learning to relax…

The Following Can Be Improved With Regular Relaxation:

Blood pressure
Risk of stroke
Muscle blood flow
Heart rate
Breathing rate
Muscle tension
Immunity
Memory
Asthma, emphysema, COAD
Skin (acne, eczema, dermatitis, psoriasis, etc)
Rheumatoid Arthritis
Tension headaches and migraines
Fibromyalgia
Raynaud’s syndrome
Diabetes
Herpes simplex
Multiple Sclerosis
Chronic pain

Other Benefits Include:

Emotional
Levels emotions
Elevates mood
Improves outlook
Improves decision making
Improves sleep
Helps clear skin (acne, eczema, dermatitis, psoriasis, etc)
Helps relieve depression and anxiety
Energizes
Lowers cortisol levels

This is why relaxation is extremely important for the health of both body and mind.

There are many ways to relax and what works best will depend on each individual. Some will find more relief from a non-physical relaxation technique while others will benefit most from a more physical approach. The most important thing is that you do not allow what is stressing you to enter your mind when you take time to relax.

Here are some non-physical ways to help you relax:

Lie down in a quiet room (or play soft music), close your eyes, clear your mind, and only think pleasant thoughts.
Take a long, hot bath in a quiet room. Light a candle or two.
Meditate
Breathing techniques/exercises
Visualization
Sleep
Aromatherapy

Here are some physical ways to help you relax:

Yoga
Tai chi
Walk
Sex
Bike ride
Jog
Laugh and play

In addition to taking time to relax is learning to manage stress. The first step is identifying the cause. The second step is learning to deal with that cause in a productive way.

Ask for help when you need it.
Talk out your problems with a trusted friend or therapist.
Learn to say “no” so you don’t become overwhelmed
Prioritize
Let go of what cannot be changed
Be proactive. Address what you can before they become (more) stressful
Schedule time to deal with difficult issues and only deal with them on those days (such as finances).

Schedule time to relax. Learn to relax in times of stress.
With all that we deal with on a day to day basis it is so important that we take care of ourselves.

Would you like to share your favorite stress remedy? Please share them in the comment section below.

photo source:http://www.flickr.com/photos/yasinhasan/4431896656/in/photostream

Need an emotional (and even physical) lift? You only need a few minutes to make a big difference in how you feel.

7 Ways To Lift Your Spirits In 5 Minutes Or Less

Breathe

Sit up straight, shoulders back but relaxed. Clear your mind. Close your eyes. Relax. Take a slow breath in through your nose. Slowly exhale through your mouth, completely pushing the air out of your lungs until you can’t exhale any more. Take another slow, deep breath through your nose. This time completely fills your lungs letting your chest and tummy expand. Exhale slowly. Repeat. Keep a relaxed rhythm to your breathing.

Benefits include:

Releases tension
Elevates mood
Oxygenates the blood
Strengthens the lungs
Increases Energy
Strengthens internal muscles and stomach muscles
Releases endorphins
Release of toxins by increasing the functionality of the lymphatic system

Hum

Hum in a deep tone that resonates in your chest. Hum a happy, light tune. Either, or… the vibrations of humming are very similar to a meditative chant. Like chanting, the sound waves and vibrations are both soothing and beneficial.

Benefits include:

Relieves stress
Relieves tension
Improves Sinusitis
Slows breathing
Lowers Blood Pressure
Relaxes facial, neck muscles, and shoulder muscles
Improves the parasympathetic system

Smile

Not feeling particularly happy at the moment? Smile anyway. Even a forced smile causes positive physical and emotional responses. Smile at others. It will make you and them feel better. Think of the amazing chain reaction you could cause simply by lifting the corners of your mouth.

Benefits include:

Release of endorphins
Lowers blood pressure
Increases Serotonin
Increases lifespan

More benefits of smiling

Stretch

Take time to stretch before jumping out of bed and starting your day. Get up from your office chair and stretch those muscles once in a while. Stretching feels great and is great for you.

Benefits include:

Improved circulation
Improved flexibility
Lowers Blood Pressure
Helps joint and muscle injury recovery
Increases Energy
Relieves stress and tension
Increases feeling of well-being
Improves posture

Doodle

Remember when you were little and the teacher would put on a record and you were told to just draw along with the tune? Take pen (or pencil) to paper and let your creativity out. Doodle to something you hum and double the benefits.

Benefits include:

Improved memory and retention of information
Improved focus
Decreases stress
Decreases tension
Increased creativity

Sing

You don’t need to be able to carry a tune to benefit from singing. Lucky for me, and anyone graced with a similar set of vocal chords, singing off key is just as healthy for you as singing like a professional. You don’t even need to sing a song. Try singing sounds like short a or e.

Benefits include: