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Monthly Archives: July 2017

Stress Can Be Cardiovascular Risk Marker

Stress gives direct physiological effects on the heart and arteries. It rapidly activates the stress hormones viz. adrenaline and cortisol. Increase heart rate, blood pressure and breathing, gives a burst of energy.

1. High Blood Pressure: Anxiety and stress make the heart work harder. The body’s “fight or flight” response is triggered – increasing blood pressure, body tenses causing heart to beat faster. High blood pressure leads to coronary artery disease and hypertensive heart disease.

2. High Cholesterol Level: Stress releases fatty acids and glucose into the bloodstream. These can be converted into natural fat and cholesterol creating deposits that decrease blood flow.

3. Individuals start smoking, overeating, consuming caffeinated beverages, self-medicate with drugs or alcohol and lead a sedentary lifestyle which increases blood pressure and may damage artery walls..

4. Damage to Arteries: chronic stress causes direct aging of arteries which elevate blood pressure and heart disease.

5. Inevitable Signs of Aging: wrinkles, weak muscles, poor eyesight, and more.

6. Depression: Not being able to stop thinking about the worries and unable to sleep properly.

When the body is under the stress response, cortisol and insulin levels rise. These two hormones tend to track each other, and when cortisol is consistently elevated under a chronic low-level stress response, you may experience difficulty losing weight or building muscle.

Tips for Reducing Stress

• Keep positive and realistic attitude
• Start an exercise
• Consult Doctor for guidance from a trained therapist
• Meditation
• Spend more time with love one or friends
• Quite smoking, alcohol

Decide to Stop Smoking

The smoker’s metaphor for jumping in the deep end is his commitment to never having another smoke… ever. Facing this reality is when the smoker realizes he can no longer touch the bottom, you might say. And as with the swimmer… after the initial struggle, he too will begin to relax and experience the joys of becoming a non-smoker… providing he’s committed to weather the storm.

In either case, it’s the seriousness of the commitment which empowers you… thereby awakening nature’s way of giving you everything you need precisely at the time you need it. It’s a jumping in the deep end kind of a thing. Take it to heart and you’ll give yourself a fighting chance to succeed.

I challenge you to make the following commitment… but only when you are seriously ready to jump in the deep end and decide to stop smoking.

Write down the following bold commitment on a piece of paper. Keep it with you and read it when you first wake up each morning and before you retire each evening.
I will quit smoking.

• I fully commit to completely stop smoking for the period of one month (30 days).

• With all my mind and energy, I will each day seek out and enjoy all the benefits that go along with this commitment, by moving forward and not looking back.

• I realize there will be difficult moments, but I will find a way to get through them… others have done it, and they are no better than I.

• At the end of this period, but not one day before, I will make the decision to continue my journey of getting my living back, or I’ll decide to start smoking again.

Manage Stress With Breathing

Some call it pranayama, yogic breathing, counting to ten, no matter what you call it, slowing down the breath changes the physiology of the body. To begin, notice how you are breathing. Are you breathing from your chest or abdomen? Is it a quick shallow breath or a deep long breath?

There are many exercises you can do on your own and anywhere you are. One of my favorites is to place your hands on your tummy and forcefully push out all of the breath you possibly can. (Placing your hand on the abdomen helps you know whether you are doing the exercise correctly). Hold this exhalation for three seconds. Now breathe into your abdomen and feel your hands being pushed out. Hold this inhalation for three seconds. Get in touch with this deep breath. Once you’re comfortable breathing this way, you don’t have to place your hand on the abdomen.

Most of the lung’s capacity to store air is in this deep part of the chest cavity, yet most of us don’t breathe deeply enough to benefit. By forcefully pushing out all of the stale air that is in this cavity, you will receive a lot more oxygen. Be careful not to over exert because the increased oxygen can make you light-headed. If you feel any dizziness stop immediately.

Once you get the hang of that exercise, you can try pulling the breath into your chest and upper lung area. Once you have fully inhaled, hold for three seconds. Continue to practice inhaling and exhaling from this area with long, slow breaths, holding each inhalation and exhalation.

When you have a good feel for doing both of these exercises, put them together in a four part breath. Start by breathing into the deep bottom of the lung and slowly fill up the whole lung with oxygen into the upper part, as well. Hold for five seconds. Now gently exhale from the bottom first (feeling your hands being drawn into the abdomen), then exhaling the upper portion of the lungs.

Do this three times for right now and notice how you feel. Once again, the extra oxygen in the blood supply may make you a little dizzy at first, but as the body gets used to the oxygen, this feeling will disappear.

Kids To Eat Healthy

The earlier you get kids to make better choices the easier it is to get them to practice good eating habits. If you can convince your children to eat healthy fruits and vegetables without a worry then you won’t have to deal with the struggle of introducing them to new foods. It should be easy to get them to eat healthy. Yet when your child neglects to eat healthy foods then you have a problem. Figure out how to convince them to eat healthier foods. For instance, you can serve them vegetables at dinner with mashed potatoes. Tell your child to mix their vegetables such as corn and broccoli with their mashed potatoes to mask the taste. After some time they should get used to eating these foods and eat them without any trouble.

Getting kids to eat healthy starts with the parents, that means you. In order to motivate your children to eat healthy they have to watch your eating habits. Children mirror what they see their parents doing more than you think. This means that you want your children to see you eating healthy so that they know it is a good thing to do as well. Casually eat vegetables at dinner, even the ones that you don’t like. Show your commitment and become a good example for your child. You want to ensure that they are looking at eating healthy positively and not in a negative manner.

Portion control is something that you want to teach your children early on in life. Let your kids know that it is fine to feel stuffed, but to stop eating once they feel satisfied. If your child keeps on demanding food then you may have to be a bit strict and control how much they eat. Figure out how much a child at a certain age should eat and try to control their meals within that portion size. Exercise helps reduce hunger when it is not necessary. So go out and play catch, walk, or complete some form of exercise with your child so that they can break a sweat and exercise a bit.