Ann Blanton Let's talk health, fitness, nutrition and everything in between

Posts Tagged ‘endorphins

Don’t worry, be happy!

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Coping strategies for stress

by Ann Blanton

In today’s world stress is an important concern for just about everyone. With unemployment at an all time high, gas prices on the rise, and food costs soaring through the roof, most people even with a two household income are barely scraping by. The issue of how to stay healthy in a society that’s constantly changing is often a question of how to cope with stress. Undeniably, the major source for stress is life.

So how is stress defined?  Often stress determines the emotional and physical endeavor that is caused by our response to pressure from the outside world.  It’s a physical and psychological reaction from a source that’s a disruptive or stimulating event.

So what can you do to stop the vicious cycle of stressors in our lives?

Unfortunately, eliminating all stress related issues from your life is virtually impossible. The good news however, is there are ways you can reduce stressful situations in daily living.

What are the secrets of stress reduction?  Regrettably, there are no secrets. It basically depends on the individual and how they cope with certain situations. Sometimes you have to learn techniques to turn a negative into a positive. Let’s take a look at a few example.

Acceptance –The first and most important rule is to learn acceptance. Learn to change the things you can control and accept the things you cannot. Then move on.

Be positive – As difficult as this may seem, your attitude affects how you handle most stressful situations. It also affects how you handle yourself. “The person who has a positive outlook has learned some valuable life skills. They’ve learned to edit their thoughts. They’ve also learned that they have the power to choose their attitude rather than depending on circumstances to dictate how they will feel,” says expert and life coach Levya Braman.

Those who are optimistic are able to cope more effectively. If you turn a negative into a positive, eventually, situations will turn out to your advantage. Another approach is to stay away from those who are always negative.

Exercise regularly – Working out on a daily basis helps to get your endorphins pumping and your blood circulating. It also creates a natural high and is the key to happiness. It’s difficult to be in a bad mood after a good workout.

Diet – Eating a healthy nutritious diet is not only good for the body; it’s also good for the soul. After all, you’re good eating habits should become a healthy way of life. No more yo-yo syndromes or roller coaster rides of ups and downs.

Sleep – It’s important to get plenty of restful sleep. It’s not necessarily the quantity of sleep that you get, as much as the quality.

Balance – There are three major components of keeping your body in perfect balance. These factors include exercise, good nutrition and restful sleeping patterns. Practice these habits to optimize these elements for your body, mind and lifestyle.

Laughter – Laughter is definitely life’s best medicine. There’s nothing like having a good laugh to brighten your mood and lift your spirit. Do whatever it takes to comprise laughter into your lifestyle, whether it’s telling a joke or watching a funny movie or your favorite sitcom. When was the last time you had a good belly laugh?

So what do you do to relieve stressful situations in your life?

If you take the time to practice all of the above, everything else will naturally fall into place.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/  Currently, I’ve had my first short story published as an anthology in a book titled, Heartscape

Namaste

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Positive vs Negative Stress – What’s the Difference?

by Ann Blanton

In a stressful society, life can throw a curve ball when you least expect it. No matter how hard you try to avoid it, stress will  play a major role in your life. How you handle those situations is entirely up to you. It’s about taking control and not letting stressful circumstances get the upper hand. There are ways to manage those upsetting incidents, but first you have to learn to accept the things you cannot change. Sounds impossible doesn’t it? But, it’s not as complicated as you may think.

The first response you imagine when you think about stress, is usually  a negative reaction. What you don’t know, not all stress is considered bad or harmful.

Take a good long look at your life and get in touch with your feelings and emotions. The goal is to manage your time wisely and make time for what’s important. It’s significant to come to terms with your stress levels and learn how to deal with it head on. Like it or not, it’s a part of life.

When you feel agitated, consciously choose how you’re going to react. You can either freak out or shrug it off. If you don’t learn to control stressful situations and allow your worries to bottle up, it can become destructive  to your body. Take several deep breathes and train your mind to stay calm and relaxed. Speak up. Never be afraid to let others know how or what you’re feeling. It might sound difficult, but with practice, it’s not impossible.

Categories of stress – Characteristics of stress can be divided into four groups. Each type can either be positive or negative. Let’s take a look at how each stage works.

Eustress – This is known as positive stress. You might feel like this after a roller coaster ride or watching a scary movie.

Positive stress produces chemicals known as endorphins and serotonin which provides contentment, satisfaction and exhilaration. Maybe you’ve felt a rush of excitement after a promotion or winning a marathon. As a result of satisfaction, your body physically creates positive stress.

Distress – This is identified as a negative aspect of stress. This type of stress can make you feel angry, discouraged or frightened. Being overwhelmed with distress, can often cause you to feel worried or experience psychological anguish.

The majority of people consider negative stress when they’re in pain, anxious or afraid because an excessive amount of adrenaline is being released into the body. Once the problem has been resolved, the bad stress is replaced with positive stress.

Chronic– This is the most serious type of stress. It’s also known as long term, which can lead to significant health problems such as heart disease, high blood pressure, diabetes and cancer. Some causes can be financial, sickness or death.

Sufferers feel as if they have no control over certain situations. The best way to manage chronic stress is to seek medical attention immediately and find out the source of the problem.

Acute – If you feel threatened or afraid, it triggers the ‘fight or flight’ response and kicks your adrenaline into overdrive. It  prepares your body for emergencies. Acute stress is also known as a short term stressor that can be caused by trauma such as car accidents, being chased by a dog, robbery or rape.

There are many sides of stress; we just need to learn how to cope with different stages as they happen.

So how do you cope in stressful situations?

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/

I’ve also just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscape”.

Let’s take a walk

by Ann Blanton

Walking is the easiest and least expensive way to get where you’re going, especially with the price of fuel on the rise. The biggest challenge is to make a commitment and stick with it, so let’s put those hard earned dollars back in our pocket, tie up those sneakers and let’s get moving.

Sedentary Lifestyle

It doesn’t matter how much you weigh, if you live a sedentary lifestyle and have no physical movement, you’re at a higher risk for cancer. This is because inactivity or sitting for long periods of time are linked to increased inflammation and other statistics for chronic diseases like cancer, diabetes and heart disease. Some studies show that walking daily can decrease the risks of developing cancer significantly. 

Benefits

The benefits of walking are endless. Not only does it lower the risk of most diseases, it also gives you more energy, lifts your mood and boosts your immune system.

Let’s take a look at other advantages that walking provides.

  1. Reduces the risk of coronary disease and stroke
  2. Lowers  blood pressure and reduces cholesterol
  3. Increases bone density and prevents osteoporosis
  4. Improves physical and mental well-being

Walking for fitness can vary according to an individual’s age and level of activity. Typically, a brisk walk is best. A simple way to learn to walk briskly is by taking the “talk test”. This means to walk as fast as you can while carrying on a conversation without becoming out of breath. Depending on your fitness level, this might take a few weeks to achieve.

General Health and Longevity

Because walking helps to strengthen your bones, joints have a better range of movement and muscles are more flexible.

Weight Control

It’s recommended to walk briskly at least three times a week for a minimum of thirty minutes if you want to lose weight. For more experienced walkers, a maximum of five days a week for sixty minutes is advisable. Maintaining your weight and fitness level can be accomplished by walking three to four days a week for forty-five minutes.

Tip:

To burn even more calories, don’t forget to swing your arms.

Mental Health

Walking is man’s best medicine! If you’re feeling down, walking can ease the burden and lift your mood. When endorphins are released into the body during activity, it alleviates pain and creates a sense of well-being.

If the shoe fits, wear it!

If walking is something you’re serious about, it’s important to invest in a good pair of walking shoes. If you neglect your feet, you’ll feel discomfort and make it more difficult to walk.

Begin slowly

When beginning a walking program, don’t set unreasonable expectations. Beginners should start slowly and walk every other day. When you begin to feel stronger, than add an extra day or two into your routine. If you can’t walk for long periods of time, don’t get discouraged. As you become more advanced, your distance will gradually increase.

Pick a time and place

Decide what time works best for you. Some people find it enjoyable to walk early in the morning, while others find it a way to relax at the end of a long day. What works best for you? 

Choose a familiar place

It could be something as simple as a walk around the block, a nearby park or a walking path. It’s important to “shake” things up a bit once you’ve become comfortable with your routine. To prevent boredom, you might vary your routine by choosing different places or directions to walk.

Have a  back- up plan   

What do you do when the weather doesn’t permit you to walk outdoors? If it isn’t life threatening, you beat the bad weather, dress accordingly and brave the elements.  What’s your back-up plan?

Stretch before and after

This is important to prevent injury and soreness. It also helps to tone your muscles. Plus, it limbers and conditions the muscles to be long, lean and strong. Conditioned muscles helps you to handle exercise better.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/  Currently, I’ve just had my first creative story published as an anthology in a book titled, “Heartscapes”.