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Stress: (strEHs') n. 1. An epidemic of plague-like proportions striking all races, genders and ages. 2. A chameleon health condition, also known as adrenal fatigue syndrome, that can result in obesity, insomnia, heart disease, depression, headache, ulcer, chronic fatigue and a myriad of other illnesses. verb trans. 1. To be anxious, nervous, worried, tired or strained for prolonged periods of time without relief. 2. To experience severe mental, emotional and/or physical discomfort.
The difficulty of preventing stress lies in the fact that stress truly is a "chameleon" health problem. Thousands of factors can cause stress, and stress can appear in your body in almost as many ways. With every individual, stress is brought on by a unique factor. For some, it's the partying college kids next door, or worrying about finances, while for others, stress may be caused by the loss of a loved one, and for others still, too much of a good thing - like exercise.
Stress can be mental, creating frustration, inability to focus, reduced concentration and energy, and weak memory skills. Stress can be emotional, overcoming you with anger, resentment, worry, anxiety or panic. And stress can be physical, whether from improperly nourished muscles and organs or real physical injury. Often, stress is a combination of two or more of these types.
What's more, stress can have a compounding effect: a mentally stressful situation can develop into physical health troubles, and these health troubles can in turn create more mental stress in your life. What does this mean? Stress is potentially the most pervasive, damaging condition we face. Nearly every major cause of death, including heart disease, stroke, obesity, diabetes and arthritis, is linked to some type of stress.
Read on to learn how detrimental stress is to a healthy lifestyle. Then learn a number of ways to naturally eliminate stress, and learn how to reduce stress through supplementation. Along the way find a number of fun ways to reduce stress - tension eliminating games and a joke a day. Also, be introduced to our propriety stress-relief formula that may be just what you are looking for to help cope with stress in your hectic life.
Stress or Relaxation?
The first step to eliminating stress in your life is admitting that it is having a detrimental effect on your health and happiness. The answer to this poll seems easy enough, but most people choose the former option in action.
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Common Symptoms of Stress
1. Increased or decreased appetite
2. Cravings for sweet or salty foods
3. Cravings for alcohol, tobacco or other drugs
4. Irritability, mood swings, anger, or crying uncontrollably
5. Feeling overwhelmed
6. Feeling impatient, rushed, or hassled
7. Difficulty balancing all of your responsibilities
8. Experiencing headaches, heartburn, or stomach and digestive upset
9. Experiencing fatigue, insomnia, or exhaustion
10. Defensiveness, frustration, or self-loathing
11. Feeling nervous, anxious, or worried even when there is no apparent cause
12. Having difficulty rebounding from workouts or athletic competitions
13. Feeling fearful when the phone rings or someone knocks at the door
14. Having difficulty focusing, concentrating or remembering things
Stress Test
As you can see and probably already knew, stress can affect nearly every aspect of our lives. In order to determine how far reaching stress is in your life take this stress test. It will help you decide whether or not you need to take action to reduce stress in your life through exercise, diet, positive thinking and supplementation. Simply answer Yes or No - Yes answers are worth one point. Total your score and see what it means below.
- 1. Do you hurry to finish work and chores, or do you rush your children through their homework and activities?
2. Do you get frustrated with delays or slow people?
3. Does traffic make you angry or tense?
4. Do you speed up at yellow lights or cut around drivers to get to the off-ramp quicker?
5. Do you try to perform several tasks at once, such as cooking and paying bills, or driving and using a cell phone?
6. Are you quick to criticize others, while feeling that you are not recognized enough for your own hard work and generosity?
7. Do you prefer to handle your problems on your own, rather than ask for advice or confide in a friend?
8. Do you accept too many projects or commitments, refusing to say no even when you know you will be spread too thin?
9. Do you feel guilty if you relax, or resent when others have leisure time?
10. Do you often remind others of how hard you work?
11. Lately, have you felt overwhelmed or pressured?
12. Do you have trouble controlling your anxiety, nervousness or worry?
13. Do you obsess about negative conversations or experiences?
14. Do you feel tired upon waking, even after what seemed like a fair night's sleep?
15. Do you have an unhappy marriage or partnership?
16. Are things like working out or staying up for a movie out of the question because you're too tired or have too much to do?
17. Do you feel like your house or office is too cluttered even to deal with?
18. Do you lack enough support from colleagues or your boss?
19. Do you have to schedule in time with your children, friends or family, even on the weekends?
20. Do you frequently get less than eight hours of good sleep a night?
Score Meanings
1-2: Little or No Stress
Keep it up. You have little stress in your life, which means you likely experience greater peace of mind and better health than many Americans. Continue with your current lifestyle.
3-6: Slightly Stressed
Though you aren't suffering from a high amount of stress, you may want to consider addressing your current areas of stress. Stress is cumulative, so if you are a bit tense now, more stress down the road could pose additional harm than if you currently experience no stress. Read on to learn how to make some moderate change to your lifestyle, up your exercise routine a bit, test new relaxation techniques, and supplement your diet with natural anti-stress ingredients.
6-10: Moderately Stressed
You fall into the second-most common category. Many folks in this category consider their stress burdens "normal" and may not be aware of the great harm to their body's physical, mental and emotional health. For many people experiencing moderate stress, a combination of reducing obligations, simplifying your schedule, practicing a better diet, and getting exercise can help significantly. It's difficult to do all these things with the fast-paced lifestyle most of us lead, however. That's why an all-natural supplement, with proven anti-stress nutrients can truly make the difference in how your body handles stress.
11-16: Highly Stressed
It may be a surprise to you, but you fall into the most common category. Most of us lead such fast-paced, stressful lives, we're unaware that we're actually suffering from an unhealthy condition. Stress tends to be downplayed for its role in health and happiness, yet it's linked to everything from depression and memory troubles to obesity and heart disease. Do you have a spare tire or trouble feeling energized? These are both symptoms of high stress. Immediate lifestyle change is essential.
17-19: Dangerously Stressed
At such high levels of stress, you're at serious risk for heart disease or even a nervous breakdown. But don't take this as one more thing to worry about. You're in a terrific position to make drastic changes, because at such a high stress level, any modification to your lifestyle will see dramatic benefits. Read on to learn about the natural, simple ways you can ease your stress, and Click Here to try our affordable, effective natural supplement, Proloftin. Free from side effects and based upon years of studies and research, Proloftin doesn't simply numb your stress (the way a beer or procrastination might) - the safe, natural ingredients work with your body's natural stress-fighting chemistry to reduce stress and promote a calm, relaxed feeling without any drowsiness.
Stress is...
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Anti-Stress Group
Stress is rampant in our society, yet it is addressed inadequately. Discussion about stress is so prevalent, it could easily be mistaken as the default topic for slow news days, yet rarely does an article go beyond the basics: stress is bad, it's everywhere, try some yoga or scented candles. For a health problem of such enormity, helping you to deal effectively with stress certainly deserves more than a prescription for bubble baths. Visit this Group frequently for the latest on stress relief tips and advice, and to interact with like-minded (and hopefully stress free) individuals.
- It's Where People Go to Reduce Stress and Increase their Overall Happiness and Well-Being
Anti-Stress Group Forum
Join the Community Now!
Healthy Ways to Eliminate Stress
- 1. Lose Weight
Obesity and stress are interrelated. Even losing ten pounds can work wonders for the stress your heart and muscles bear. (Disregard this if your stress has caused you to lose weight, as it does with some people!)
2. Exercise
Three times a week is just right for getting your heart in top condition, but you'll also reap the benefits of stronger muscles and increased energy, both of which alleviate stress.
3. Sleep
Don't sabotage your beauty rest to feel like you're working harder or are indispensable to others in your life - the work you do is worthy of its own value whether you sleep or not, and proper sleep will actually help you to function better.
4. Enjoy Life's Little Luxuries
Massage, hydrotherapy, aromatherapy and music can help ease some of the symptoms of stress.
5. Slow Down
Take the side streets instead of the congested freeway, bake dinner instead of picking up a burger and fries, or take a bath instead of a shower. Put off things that aren't important - save the laundry for the weekend, hire a housekeeper once a month, or cut back on some of your activities. Making time for you is important. If your life is highly regimented try scheduling time for yourself just like you would a meeting or doctor's appointment.
6. Think Positive
Studies show that there really is something to the maxim 'the power of positive thinking.' Choosing not to obsess over life's daily stressors can work wonders. Find a way to laugh at bad situations to put them in perspective. Focusing on the positive will help you take each task in stride.
7. Eat Right
Eliminate trans fatty acids, found in fried foods and packaged snacks like crackers and cookies. Eat 5 servings of vegetables a day (it's not as hard as you think!), and drink at least six glasses of water every day, as well. Increase your Omega-3 fatty acid intake with a quality supplement or wild salmon or tuna, and choose whole, brown grains over white, refined, sugary foods.
8. Quit Smoking
Smoking decreases oxygen flow to your heart and muscles, increasing the stress burden on your body. Avoid caffeine and alcohol, too.
9. Avoid Negative Relationships
Whether it's an in-law, a friend or a colleague, relationships that leave you feeling depressed about yourself or drained of energy must be changed or ended. Don't keep a relationship out of guilt or loneliness - you deserve to live free of stress. Surround yourself with a community of people that care for you and help you grow.
10. Don't Take on Too Many Responsibilities
Whether at work or with volunteer activities taking on too much can lead to stress. Often we accept tasks or projects we're only half-hearted about, and the toll this takes on our bodies just isn't worth it. Learn to say no, so that you can control the amount of work and responsibility in your life.
11. Meditate or Seek Therapy
Those who can talk about their problems, or spend twenty minutes a day thinking about nothing at all, have much better luck dealing with stress. Professional or otherwise, find someone that is willing to listen to you talk about life, and the things that bother you. Sometimes just 'getting things out' can release a ton of built up pressure.
12. Organize Your Life
Taking time to organize your life can pay huge dividends in the anti-stress department. Clean and sort your office, make daily schedules and lists of things to do, and tidy your house in manageable chunks. Sometimes the clutter and sheer number of things to accomplish in our lives can feel overwhelming. Improving your living and work environment, and dividing up tasks into controllable portions, can help free your life of disorder and chaos.
13. Take up a Sport
Slightly different from exercise (bowling, archery, even chess could be called sports), sports can add a great social aspect to your routine. Also, there are many sports that aren't necessarily competitive. Try mountain biking, or surfing (if you've got an ocean). These type of sports are more about progress, achievement, and fulfillment than winning or losing.
14. Take Vitamins
The final and most important way to fight stress is through supplementation. Today's foods are raised so quickly - particularly meats and produce - that supplementation is vital to getting all the nutrients that will keep your important stress fighting organs, such as your adrenal glands, in top shape. Our body's ability to function properly depends on a regular and plentiful supply of many naturally occurring substances, most of which our body cannot produce on its own. Providing our body with the right combination of nutrients can help reduce the devastating effects of stress. There are a number of natural substances that people espouse for their stress reducing or calming effects. But not all 'natural' substances are safe. For instance, Kava Kava, valerian and St. John's Wort have been used recently as stress remedies, but these have been shown to pose possible issues with safety, and are not appropriate for all people. There are indications that Kava Kava can lead to serious liver toxicity, that valerian can cause upset stomach, headache and abnormal heartbeats, and that St. John's Wort can cause fatigue, restlessness, and an increased sensitivity to sunlight. It is important to realize that not all 'natural' supplements are equally safe and effective. The following five ingredients represent the most effective, research-proven substances that support the body's own natural stress-reduction systems.
For more information vitamins and supplements visit here and here.
Fun Ways to Eliminate Stress
Here are some care-free and fun ways to take your mind of day-to-day responsibilities. Unwind with these online games and stress reducing tools.
Stress-Related Articles on Mark's Daily Apple
- 10 Ways to De-stress
- Hard to beat and easy to follow. Saying "no," getting sunshine, using lists, some great tips.
- The Sherlock Award
- Exercise could be beneficial to stress-reduction!? Amazing.
- Big Pharma? Big Pfarce
- Stress can lead to inflammation which can mean higher cholesterol levels. Big Pharma thinks it has an answer to this problem - reduce cholesterol. Why eliminating the root of the problem doesn't occur to people is beyond me.
- Free Daily Yoga Instruction
- Yoga helps to build strength and power, increase flexibility, and some say, improve your ability to focus. It is also a great way to manage stress and tension.
Top Stress-Fighting and Relaxation-Promoting Supplements
Phosphatidyl Serine
Phosphatidyl serine (PS) is the stress superstar. PS is a natural phospholipid that exists in the body in almost all cell membranes, but is particularly prevalent and critical in three primary places, which are all directly related to and impacted by stress: the brain, the muscles, and the immune system. We don't get much PS from our diets and our bodies don't manufacture much, so it is an import ant nutrient to supplement. PS is probably the most important nutrient you can take for fighting stress. In fact, any product that doesn't have at least 100 mg of PS per dose should not really be considered a "stress-relief" product. The reason so few ordinary "stress-fighting" supplements contain appreciable amounts of PS is because it is such an expensive ingredient. That's unfortunate, because PS not only enriches your brain's ability to fight stress, it also helps your muscles rebuild and nourish themselves, and PS supports your immune system in fighting infection. Significantly, PS has been shown to "blunt" cortisol and ACTH, two of the stress related hormones that our bodies produce. More importantly, PS does not interfere with abnormally low levels of cortisol (some cortisol is necessary for health) - only the unhealthy higher levels generated under stress. And it gets better: PS has also been shown in numerous studies to help improve mood, to increase memory, concentration and cognition. Experts consider PS the "gold standard" in stress nutrients, helping muscles bounce back, nerves handle a hectic lifestyle, and stress hormones stay in balance and concentration improve. PS has no known side effects. Recommended dosage is 100-500 mg per day for active adults.
Magnolia Bark
Magnolia bark has two compounds, called biphenols. One calms and the other has been shown to play a role in helping to balance cortisol levels. (You know by now that high cortisol levels have been linked to increased risk for obesity, diabetes, heart disease, and low immunity). Cortisol is the physical connection between mental or emotional stress and their impact on physical health. Several studies have also shown that magnolia bark may help reduce harmful neurotransmitters in the brain, helping to alleviate stress and anxiety. And a Japanese study shows that magnolia bark is up to a thousand times more potent than vitamin E as an antioxidant. At high dosages, magnolia bark can cause slight drowsiness. However, at normal dosages, magnolia bark is similar to L-Theanine, having no depressant effect whatsoever, and is far safer than many sedative drugs or depressants. The recommended range for daily intake is 200-500 mg.
Beta-sitosterol
Beta-sitosterol is a (good) cholesterol-like compound found in many foods, such as nuts, fruits, vegetables and seeds. It's one of the best immune-supporting nutrients you can take when your body is undergoing stress - whether physical, mental or emotional. It has long been known for its properties that help support healthy cholesterol levels and a healthy immune system, but beta-sitosterol also is excellent for helping muscles to recover from stress, such as after a competition or an injury. It's best when taken after physical exertion or injury, or during times of stress. Studies point to significant benefits of beta-sitosterol as an essential nutrient for those suffering from stress as it affects the muscles and immunity. Getting enough beta-sitosterol in your diet can be a rather high-caloric undertaking (several handfuls of nuts or nut butters, or constant servings of vegetables throughout the day). Therefore, it makes good sense to supplement.
Rhodiola Rosea
Also known as the "golden root," the "arctic root," and "Crenulin," Rhodiola is known as an "adaptogen" because it helps the body better adapt to stress - in other words, to become more adept at handling future stressors. Rhodiola's main components are rosavin, rosarin, rosin and salidroside. These ingredients help to move fatty acids, enabling greater metabolic ability and can assist in weight loss while dieting. These active ingredients also give the body a burst of energy in general, assisting at both at the cellular repair level and the mental mood level. Rhodiola not only fights mental and emotional stress, but can help increase athletic performance, support a healthy immune system, improve concentration and alertness, promote a sense of well-being, and even help with weight loss while dieting or exercising. Studies point to effective weight loss when rhodiola is consumed, as well as significant benefits for mood, energy levels, concentration, and athletic enhancement. It is able to effectively help alleviate certain states of non-clinical mental depression, and to help the body to process oxygen more efficiently. This manifests as increased energy, vitality, well-being, and possible loss of body fat. Rhodiola has no known side effects. The recommended dose is 100-300 mg per day.
L-Theanine
L-Theanine is an amino acid found in green tea, well-documented for its calming, yet non-sedative, effects. L-Theanine works in the brain to fight stress by increasing alpha wave activity. There are several different waves in the brain. Beta waves are the bad stress-producing waves, delta waves cause you to be drowsy, and alpha waves are the most positive and powerful, responsible for your levels of alertness, concentration and relaxation. Stress literally attacks your ability to remain alert, feel at ease, and tackle difficulties. Stress diminishes these alpha waves, which is why when you're under stress you have a hard time focusing. Fortunately, L-Theanine increases the good alpha waves, helping your brain handle stress and stay relaxed, yet focused. L-Theanine has been proven, in over a dozen studies, to promote more refreshing sleep, to help support normal blood pressure ranges, and to increase concentration and focus. L-Theanine has also been shown to help support immune function. It has even been shown to counter the negative "stimulant" effects of caffeine! No side effects have ever been documented. A daily dose of 100-200 mg is usually what's recommended.
These five ingredients, when taken together, can help lower stress and support your body in dealing with stress hormones, namely cortisol.
For more information on these and other supplements visit here and here.
Proloftin Stress Relief Formula
Stress isn't totally avoidable. Some stressful aspects of life are not going to go away. Lifestyle changes can help, but there are also supplements we can take to help ourselves better cope. Luckily, nature provides the key ingredients, if you know what to look for. Not all "natural" substances are necessarily safe. For instance, Kava kava or St. John's Wort have been used recently as stress remedies, but both have been shown to pose issues with safety and are not appropriate for all people. The ingredients in Proloftin's safe, easy-to-swallow capsules are all tested and proven effective by rigorous scientific studies. Proloftin won't "cure" stress-based diseases (no supplement can claim that), but with a combination of stress management and Proloftin's potent blend, you can help your body better reduce the devastating effects of stress.
While each and every one of these key nutrients listed above can be found in a health food store, the cost of purchasing them individually can be prohibitive. Primal Nutrition, located in Malibu, California, has gone to the trouble of making a formula that contains each of the nutrients listed above in balanced scientific amounts. Proloftin is a 2-capsule a day comprehensive formula that eliminates the need to ever go purchase separate anti-stress supplements at a health food store. For more information about any of the supplements listed above please visit www.proloftin.com. Also visit www.MarksDailyApple.com to receive the latest in health news and information brought to you by Mark Sisson. To contact the company for more information, or to order, call 1-888-774-6259.
How often do you feel stressed out?
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Stress-Fighting Links
- Proloftin - Stress Relief Formula
Visit this site if you are looking for a safe and effective way to reduce the damaging effects stress has on the body. Proloftin comes in easy-to-swallow capsules that are all tested and proven effective by rigorous scientific studies. Proloftin won't "cure" stress-based diseases (no supplement can claim that), but with a combination of stress management and Proloftin's potent blend, you can help your body better reduce the devastating effects of stress.- Mark's Daily Apple
An amazing new health blog designed to empower people to take full responsibility for their own stress levels, health and enjoyment of life by investigating, discussing, analyzing and critically rethinking everything we assumed to be true about health and fitness.
The Best Stress Lenses on Squidoo!
- Anatomy of a Nervous Breakdown
- Encouraging words and sound advice help successfully avoid or cope with a nervous breakdown.
- Problems and Seeing Through Them
- Advice on how to overcome difficult life problems
- Stress and Distress
- Tips on living a stress free life
- Stress Dynamics
- This lens provides information about stress, and tips and techniques on how to relax.
- Stress
- A good primer on how to manage stress.
- Post Traumatic Stress
- A great resource devoted to Post Traumatic Stress Disorder.
- Slow Down! - be healthy and stress free
- Breathing and meditation exercises help us slow down, relax, and reduce stress.
- Stress--- Simple Ways To Relieve Stress
- Some great words of encouragement and advice on how to reduce tension and learn to 'stop and smell the flowers.'
- Aromatherapy
- 'Aromatherapy as an Energizing and Relaxing Treatment'
What do you do to relieve stress?
Give us your tips on how to reduce stress and anxiety naturally.
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AshleyBretting-M.S.
Good stuff here, please visit me at wwww.squidoo.com/psychotherapist or at www.ashleybretting.com Posted July 05, 2008 |
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StacymomBiz
Great lens on stress - 5 stars from me. Keep up the great work! Posted March 26, 2008 |
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Thanks for the lens. Another way to relax and reduce stress is by jumpin into a nice, warm jacuzzi. Find out more at http://www.bathtubworld.com Posted March 26, 2008 |
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the-secret
Anxiety and stress are the biggest happiness killers today. I wrote an article, "Anxiety, Can I Actually Get Rid Of It?". You can find it here: http://www.tameyourbrain.com/anxiety_ridofit.htm I think it will shed some additional light on anxiety and stress. Posted March 24, 2008 |
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AsSeenOnTVVideo
Wonderful lens! I wanted to mention my free Mah Jong tile-matching game at As Seen On TV Video. It's really a good way to relieve stress. Posted March 12, 2008 |
