Stressed? Top 5 Things You Can Do for Stress!

Saturday, October 16th, 2010 At 5:59 pm

The American Institute of Stress estimates that 75 to 90 percent of all visits to primary care physicians are for illnesses caused or made worse by stress.   Stress can exasperate conditions such as hypertension, high blood pressure and  the number one killer, heart disease.  Even my patients who are dealing with neck, low back and extremity pain,  find symptoms are worse when they are under duress.  So here are a few tips to de-stress the mind and body.

1. Eat  more fruits. Fresh fruits are packed with anti-oxidant vitamins such as vitamin C.  Long periods of stress can deplete levels of vitamin C in the adrenal glands.  So include some blueberries, oranges, and cantaloupe in that daily routine.
2. Eat more vegetables and fish (the cold water variety such as Salmon and Tuna).  Crabs, clams, and lobster are not fish!  Vegetables such as Broccoli and leafy greens are high in B complexes. (except B-12)   Fish are chock full of B-complexes, especially B-12.  In fact, B12 is one of the most important vitamins involved in the synthesis of  a chemical called serotonin.  This chemical makes you feel good.  According to Psychology Today a vitamin B12 deficiency is associated with depression. 
3. Get a hobby. Get back to something you enjoy.  Whether it be stamp collecting or playing lead guitar in a garage band.  Everyone needs a outlet.   Remember, all work and no play…
4. Laugh!  “Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.” Dr. Paul McGhee Ph.D. “Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after. Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease. Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain. Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.” (Helpguide.org Laughter is the Best Medicine)
5. Exercise.  We all know this one, but according to the Center for Disease Control only 32.5% of Americans engage in regular leisure time physical activity.  So get out and walk, run, take a pilates or yoga class. 

Try This Simple Exercise When You Feel Stressed

My Neighbors Thought I was Crazy!

Sunday, September 12th, 2010 At 1:45 pm

A few months ago I cancelled my cable subscription. My neighbors thought I was crazy. One even offered money. I blamed the move on the children. “They are watching too much TV and not concentrating on more fulfilling endeavors” I said. “I want them to read and play more”.

The truth is I was watching too much TV myself, all of it bad. Bad news, bad reality shows, even the informational stations were about global warming and the looming depression. Whether we are on the verge of an economic collapse or an ecological disaster I do not know. What I do know is all this negative information is unproductive and in some cases I believe self-perpetuating. So I got rid of cable! I think we could all use a mental cleanse. You may not want to get rid of cable, God knows that is really tough during Football Season! Good thing I have friends to visit on Sundays. But try these few things for 30 days and let me know if you feel better not just mentally, but physically.

The 30 Day Mental Cleanse:
1. No Newspaper
2. No Magazines
3. No Gossip (that means any of those social chatter groups)
4. No TV (Make the exceptions for sports and perhaps a travel channel or classic movie but limit it to 1 game or 1 movie per week)

Instead get outside for a walk, go hiking, visit some tourist sites, read books at night, start a journal or new hobby.  I start this Monday 9/13.  I will let you know how it goes.

These Videos help me relax.