Foods That Provide Stress Relief

April 12, 2010

In today’s fast-paced and demanding times, it’s quite impossible to live without stress. Well, most of wouldn’t want to live without it, because sometimes stress provides a sense of excitement and energy. However, if stress gets way out of control, it may do a lot of damage to your health, your personal or family relationships, as well as take away your enjoyment of life. Stress is defined as an emotional and physical strain that’s caused by pressure from a lot of external factors. However, there are a lot of ways for coping with stress, and there are also different types of food that help provide stress relief.

The Physical And Emotional Symptoms Of Stress

Stress can cause a wide array of mental and physical symptoms, and the effects may vary with each individual. The mental signs and symptoms of stress include irritability, inability to concentrate, excessive tiredness, difficulty sleeping and increased tension. The physical symptoms of stress include difficulty breathing, an upset stomach, excessive urination, sweaty palms and feet, tight muscles which cause trembling, dry mouth, and a racing heart.

Foods That Help Relieve Stress

There are a lot of ways for fighting stress. These include eating a wide of foods that are perfect for beating away stress.. Here are a number of foods that are great at easing stress and tension.

- Yogurt

Yogurt helps in neutralizing the acidity caused by peptic ulcer, which is often worsened by stress. Yogurt is composed of different minerals including calcium, which is vital for maintaining proper nerve impulses. It also contains lactobacillus, which is important for maintaining intestinal balance.

- Cucumbers

Cucumbers are great for easing stress. Cucumbers play a vital role in cooling our bodies, as well as aiding in the secretion of hormones in the liver and in the blood. Cucumbers help keep the liver healthy too. A fully-functioning liver helps the adrenal glands in regulating and managing stress.

- Cabbage

Cabbage is a vegetable which contains significant levels of Vitamins, A, C and E, and also has high levels of selenium and beta carotene. These vitamins and minerals also serve as powerful antioxidants, which are perfect for managing stress.

- Avocados

Avocado is rich in 14 essential minerals and fatty acids, which offer a host of wonderful health benefits. Avocado also helps maintain a healthy immune function.

- Garlic

For centuries, garlic has been famous as a potent cure for allergies, infections, colds and flu, as well as strengthen the immune system. Garlic has also been noted to possess significant detoxifying and anti-cancer properties.

- Mackerel And Tuna

Mackerel and tuna contain high amounts of omega fatty acids that lower cholesterol levels and protect the heart from diseases which are brought bout by stress.

- Whole Wheat Flour

Whole wheat flour is a wonderful stress reliever. It contains high levels of Vitamin B and pantothenic acid that help relieve stress. Itís also rich in Vitamin C and magnesium, which helps act as a natural mood stabilizer.

Fatigue-related Road Deaths

April 9, 2010

Our city streets and motorways are generally designed to have features that help prevent accidents, and make it safe for us to drive on. However, what if the problem lies not in the quality of our roads, but in our poor state of mind and body? Stress and fatigue are two major factors which impair our ability to concentrate or make decisions, and these two make for a deadly combination on our streets. Fatigue is among the leading causes of accidents in our roads today.

Fatigue Is A Major Factor In Most Road Accidents Today

A series of studies conducted by the US National Transportation Safety Board has concluded that fatigue is a major reason for most vehicular accidents today. The NTSB further concludes that an estimated 52 percent of all single-vehicle accidents were fatigue-related.

Driver fatigue is blamed for around 30 percent of all commercial road transport accidents, and the NTSB also notes that almost 50 percent of long-haul drivers have been verified to fall asleep while behind the wheel. The US National Highway Traffic Safety Administration also notes that an estimated 56,000 sleep-related road accidents happen each year in the US, which has resulted in more than 40,000 injuries and ,550 deaths.

How Fatigue Impairs A Driver’s Senses

If you’re tired and sleepy, but you need to drive home after a hard day’s grind at the office, or after lounging on a few drinks. You open the windows, or turn on your car’s air conditioning system to keep you cool. However, if you’re tired, you’re less likely to safely drive, and will also be unable to keep pedestrians, other motorists and even yourself safe. Fatigue considerably lessens a person’s ability to react and decide quickly. When you’re driving, you constantly need to stay alert and focused on the road, so that you’ll easily be able to spot any potential hazards or road blocks. But when you’re driving tired, your chances of falling asleep behind the wheel are much higher.

Stats On Fatigue-Related Road Deaths Worldwide

In Great Britain, it’s estimated that 45,000 people are maimed or killed in road accidents annually. British road safety experts stress that driver fatigue is among the major causes of road accidents, and is responsible for 20 percent of all vehicular crashes in the United Kingdom. In New Zealand, a study conducted in 1997 showed that of the 370 motor vehicle crashes for that year, fatigue was responsible for at least 7 percent of the mishaps. The Road Safety Authority of Ireland also states that one in five road accidents came as a direct result of driver fatigue.

Driving when you’re tired or sleepy can be fatal. Driving when tired actually increases a person’s risk of falling asleep at the wheel, and if an accident is caused by fatigue, then the driver could end up facing a string of criminal and civil charges. To ensure that you drive safely on the road, always make sure that you’re fit to drive, and if you’re planning a long journey, you need to be able to get a good night’s sleep before you drive the vehicle.

Stress in Pregnancy Leads to Asthma in Offspring–Study

April 8, 2010

Stress and asthma are two different types of disorders; however, they have something in common, especially when the health of pregnant women is being discussed. Pregnant women who experience high levels of stress are more likely to have offspring who are prone to asthma, a recent study suggests.

Stress Can Have A Profound Effect On Pregnant Mothers

Stress can have a negative on the health of everyone; however it can have serious consequences on pregnant women. Among the negative consequences of stress for children born under these conditions include learning and attention disorders, slow development, depression symptoms, and possibly even autism. Stress during pregnancy can definitely lead to a wide array of developmental and emotional disorders for their offspring. However, the effects of stress are quite hard to exactly ascertain, because this may also be influenced by other factors, which includes genetics.

Stressed-Out Pregnant Women Are More Likely To Raise Asthmatic Kids

Stress is defined as the physical and emotion strain that’s primarily caused by the  individual’s response to different external pressures from the outside world. The most common symptoms of stress include irritability, difficulty concentrating, tension, anxiety, a racing heartbeat and chronic headaches. Stress makes life hard for everyone, especially pregnant women. A recent study conducted by the Harvard Medical School and Brigham and Women’s Hospital concluded that heightened levels of stress may reduce cord blood cytokine production in infants of pregnant mothers, which may be linked with increased asthma risks for the infants in their later stages of life.

Urban, Minority Women Are At Greater Risk Of Raising Asthmatic Infants

Asthma is defined as a chronic lung disorder, which leads to episodes of difficulty in breathing. Asthma leads to the constriction and tightening of the airways and muscles, as well as the swelling and irritation of the airways in the lungs, thereby causing difficulty or shortness of breathing. The Harvard Medical School study also concludes that urban, minority women are more likely to experience higher levels of stress, as well as face higher risks of raising children who are prone to asthma and other developmental disorders. Asthma is more common in poor, disadvantaged communities and targets more ethnic minorities as well. Researchers state that 71 percent of the ethnic minorities affected were black, 19 percent were Latino, and 69 percent of these individuals also had annual incomes of less than $15,000. Highly-stressed mothers tended to much older, and are also more likely to have asthma, which makes them extra prone to giving birth to underweight and asthmatic children.

Pregnancy is a very special and extra sensitive period. A stressful pregnancy heightens the risk of an infant to develop asthma and other life-threatening disorders. The Harvard research team agrees that they don’t fully comprehend the role of stress in asthma. However, they point to studies done on animals, which suggest that prenatal stress and anxiety can alter the infant’s immune system inside the womb.

5 Ways to Reduce Stress

April 7, 2010

According to health experts, stress is commonly referred to as the body’s reaction to different external pressures. This reaction includes how our inner thoughts and feelings react. Two factors are known to create stressful feelings, and these includes worrying about what happens to us, or how we feel about what happens to us.

We All Experience Some Degree Of Stress At Some Point

According to stress researchers, each one of us experiences some degree of stress all the time. The level of stress may vary, depending on how we cope or deal with it. Stress does not necessarily mean it’s all bad for you. Stress can sometimes push you to work harder, or think deeper to find solutions. Stress, some say, is the spice of life, and any activity is sure to cause some form of stress. However, if your psyche or system is not prepared to handle it, then the stress will surely lead to negative implications.

What Are The Best ways For Reducing Stress?

Stress is one tough nut to crack, however, just like what the Buddhists have been saying, a person needs to be calm even if he or she’s in the center of the storm. Here are a number of techniques which help in reducing your stress levels.

- Exercise Regularly

A little exercise each day helps keep the blues away. Make it a point to do simple exercises each day. You may choose to do brisk walking, or jog for twenty minutes each morning. Brisk walking helps to effectively alter body chemistry, calm the inner senses and effectively reduce stress levels. Aerobic exercises are also great at increasing the production of endorphins, which are naturally-soothing hormones that help calm the senses.

- Meditate And Pray

Once the stress starts piling up on you, these can lead to a host of undesirable complications. You start to feel anxious, your mind is racing and your head starts to ache, and you begin to lack focus. To keep your sanity intact and to relieve your anxiety, meditation and prayer are two helpful activities you should be doing. To do this, take a break from your work or usual routine, sit back and relax, quiet your mind, do breathing exercises, and pray.

- Undertake Lifestyle And Dietary Changes

What you eat and rink, as well as what you do each day and night, can have a serious effect on your mind and body. If you’re a hard drinker, reduce your caffeine and alcohol intake. Tone down on your intake of fatty foods, carbohydrates and sugar too. In addition, take a multivitamin or mineral supplement each day. Health supplements and vitamins can help to enhance the immune system, and strengthen your body’s defenses from the brickbats brought by hard work and stress. Among the minerals and vitamins that are great at protecting the body from stress include B vitamins, vitamin C and calcium.

- Use Herbs To Calm The Senses

For centuries, man has used a wide array of herbs for shoring up the body’s natural defenses, as well as for restoring vitality and energy. A number of herbs are great at reducing stress. Among these include ginseng, Kava-Kava, Valerian, gotu kola and wild yam. Numerous studies have indicated that ginseng helps support adrenal functions and strengthens the bodyís resistance to stress. Valerian is an herb that helps ease insomnia and enhances the quality of sleep. Kava-Kava is best used for treating anxiety, insomnia, restlessness, headaches, gastric irritation and chest pain. Gotu kola is an herb that’s popularly used for reducing anxiety, as well as for enhancing immunity.

- Stay Positive

If you feel like nothing’s going right with you, and you think the world’s crashing down on you, it would help if you stay focused, and continue to dwell on positive thoughts. Instead of saying I should have done this or that, or tell yourself that you’re such a loser, it would rather help if you tell yourself I’ll do better next time, or I’m a tough guy and I’ll survive this.

Time, Schedule Management Necessary for Increased Sleep

April 7, 2010

All of us need to sleep. Sleep is defined as a restorative activity which soothes and heals the body, as well as replenishes the nutrients and minerals lost during a tough and busy day. Sleep is a vital part of healthy living, because if we get adequate sleep, we can concentrate better, stay focused, have the energy to do our tasks, and be able to live the healthy life. Here are a number of techniques and tips for increasing, as well as improving the quality of your sleep.

Why Many People Fail To Get Adequate Sleep

Most of us do a lot of stuff which corrupts our sleeping habits. We work ourselves to death sometimes, yet once we reach home, we allow our bedroom to function as an extension of the office. We use our beds for watching TV, operating the laptop computer, reading the office reports, or doing our homework. Our bedrooms are basically designed to be used only for sleep or sex. The TV, laptop computer, organizer, report folder and other clutter should never be part of it.

Tips For Enhancing Your Quality Of Sleep

There are a number of simple but proven techniques for increasing, as well as enhancing the quality of your sleep. Here’s a rundown of the more popular techniques.

- Avoid Going to Your Bedroom until it’s time for you to sleep. Never associate your bed with anything else, or worse turn it into an extension of the office or school. Your bedroom should be a place for you to relax, calm the nerves and senses, and fall soundly asleep.

- Try to develop a regular pre-bedtime activity. The pre-bedtime activity must be a relaxing one though. Among the suggested activities include praying and meditating, deep breathing and reading a relaxing book.

- Find A Comfortable Position For Sleeping

Find out which position is comfortable and relaxing for you. You could try sleeping on your right side, and see how it feels. It helps if you determine which is the anatomically-correct position sleeping. For best results, visit a sleep specialist, and discuss which postures or sleeping positions are great for you.

- Exercise Daily. A regular exercise program helps to enhance the quality of your sleep,  therefore, you need to implement a daily exercise routine. However, avoid exercising an hour or two before sleeping, because this may instead stimulate your body, and make it hard for you to relax, or go to sleep.

- Keep Your Bedroom Dark And Cool

Sleeping with the lights on is a tough thing to do. Lights and other noises are great at distracting your natural rhythm, and block your chances of getting a good night’s sleep. Pull down the blinds, turn off the lights or use a dim night-lamp, and use an ear plug to fully block any external noises.

Lastly, to enhance the quality of your sleep, always eat right and get the proper nutrition. Take supplements and vitamins, as well as use a number of herbs which have been proven to calm the senses and promote sleep. A healthy sex life can also promote better sleep. A number of studies have indicated that sexual activity before going to bed actually helps the body relax, and feel refreshed. Just make sure you do this with your spouse or boy/girlfriend, and not with anyone else.

The Dangers of Daylight-Saving Time

April 7, 2010

Daylight-saving time or DST is known to cause a variety of problems. There is still an ongoing debate whether or not it can lead to different health hazards and risks. It is important that you know the features and other related risks just so you can start practicing healthy measures that will eliminate the problems before these worsen. Here are some more information to help you decide if you should start changing some things.

Observing DST

The United States is a very vast country which is why different states and people all over observe DST. DST happens in March and will require individuals to set their clock an hour advance. This will lead to the loss of one hour of daylight during the day and add an extra hour at night. According to some studies and statistics, more injuries and health problems happen during the DST switch compared to regular days.

Researchers at Michigan State University discovered that 3.6 more injuries on the average happen on the Monday following the Sunday DST switch compared to regular Mondays. This all totals to 2,649 days lost. According to the researchers, the total injuries that happen on the Monday after the time adjustment totaled 5.7% rise over the regular Monday.

The lost days numbers increased by 67.6% which relates that some of the injuries experienced were very severe. There was no significant effect on injuries or the severity of injuries when one hour of daylight was added during the morning by setting back clocks during autumn to adjust to Standard Time.

Loss of Sleep

According to studies and recorded data, DST also led to loss of sleep among individuals. People were discovered to lose 40 minutes of sleep each night after the clocks were adjusted forward. Several more injuries occurred after people went through shorter sleeping periods. This effect is defined as significant. Gaining one extra hour did not cause any big effects. People were also found to only sleep about 12.4 more minutes when the clocks were set back. Majority of people did not use the extra time to rest or sleep.

This loss of sleep is linked to the prefrontal cortex, which is a part of the brain related with temporal memory, emotional reactions, attention, thinking tasks and many more. If people reduce their sleeping periods, they get less attentive and experience reduced capability to do different tasks.

Heart Attack Risk

The occurrence of heart attacks also significantly increased during the initial 3 weekdays after the DST change. Studies showed that there is an increase in male suicide rates after the DST adjustment.

Traffic accidents also increased because of the change. People experienced slightly altered habits and daily patterns that contributed to the accidents and heart attack incidences. It is vital that companies start to prevent the risk by not scheduling dangerous activities during DST changeovers. Employees should not be asked to operate heavy machinery, lift heavy objects, drive long distances or go through very strenuous activities. Adjust the work shifts before these begin.

The Power of a Snooze

April 7, 2010

Snoozing can actually provide a variety of advantages that will last you several hours. Even if you just invest a few minutes each day resting and grabbing your much needed sleep, you will find that your brain works better, you can perform activities with more gusto and you get extra endurance the entire day. Here are some more tips on how you can snooze wisely and what other benefits you can get by incorporating this into your daily routine.

Describing the Snooze

A snooze is synonymous to napping wherein you rejuvenate or sleep for a few minutes to recharge your entire system. Aside from getting some rest and relaxation, you will discover that you can also get other benefits like preventing health problems, diseases and getting a better overall condition for the rest of the day. The snooze can last anywhere between 5 to 30 minutes. However, experts are still trying to figure out the exact number as to when you should stay asleep. They say that going overboard will leave you jittery and tired, while getting less will even make you crave more sleep. Some recommend sleeping anywhere between 13 to 15 minutes only to get the desired effects.

Decreasing Illness Risks

Snoozing is found to greatly reduce the chances of developing heart disease. It is important that people not only nap, but take regular naps each day. You can grab one or two naps at best to lower your blood pressure and cholesterol levels, thereby reducing the chances of heart attacks and heart problems. People who experience insomnia and sleeping problems can also get better by napping regularly. The body starts to adapt to the pattern of falling asleep easily when you intend to, thereby giving you more restful sleeping periods each night. Snoozing can significantly lower your blood sugar, cholesterol and help your muscles recover, thereby boosting the fat burning effect as well.

Enhanced Performance

Snoozing can also boost brain function and enhance physical endurance. You will be surprised to find that napping 15 to 30 minutes can help you stay awake for the day. Students are advised to nap just before their examinations or workers are recommended to snooze just before they do their reports and do big tasks and projects for enhanced performance. You can last longer when doing physical activities and excel in sports by getting your much needed rest.

How Much is Enough?

The number of minutes that you need to nap is still inconclusive. Some individuals may find that napping only a few minutes each day is enough to get the needed effects, while others may need more time like 45 to 90 minutes to improve their overall condition. Snoozing can also release tension and help you get rid of stress so you can focus on your work better. You can deal with friends and other individuals with a more vibrant attitude by getting your much needed sleep. It is ideal to nap at the same time each day so that your body adapts to the pattern.

Power Napping for Overworked People

April 6, 2010

Power napping is a very simple but effective approach that has worked wonders for very busy people for several years. It is important that people start napping regularly so that they can start reaping the health benefits and start overcoming different challenges. You will find that you get a fresher mind, a stronger body and a sociable disposition by grabbing the opportunity to rest and nap just a few minutes each day. Here are some tips.

The Benefits

Power napping can lead to several benefits that will last many hours such as giving you extra alertness and making you more attentive. Snoozing can reduce stress and give you relief. You can boost your cognitive functioning by grabbing a few minutes of sleep each day. You improve your health, boost learning, become more efficient at work, gain faster reaction time and boost your body’s ability to build muscle and lose fat. You also boost your immune system and stay away from several illnesses and health problems. You can recover from disease faster by power napping.

The Power Nap

Sleep happens in five stages that occur in a cycle throughout the entire sleeping period. The power nap requires you to only go through the first two phases. The initial stage involves falling asleep as electrical brain activity, respiration and eye and jaw muscle movement start to slow down. The second phase involves going through a light and restful sleep wherein the body starts getting ready to lower its temperature and relax the muscles more. This is the stage before the person enters a deep and dreamless state called SWS or slow wave sleep. SWS happens in stage 3 or 4. REM is the fifth stage wherein the eyes begin to twitch and dreams become more intense.

About the Stages and Napping

The five phases occur again and again every 90 to 120 minutes. Stage one lasts only about 10 minutes, while stage two lasts for another 10 minutes. It is important that the person sleeps within 20 minutes so that he achieves and gets all the restorative advantages of power napping. Stage two is indicated by some electrical signals in the nervous system that will solidify the link between neurons included in muscle memory. The neurons will do the same functions as before, but with added accuracy and speed.

The Need for Sleep

Very busy workpeople should get around 15 to 20 minutes of sleep aside from their full rest period each night. This will ensure that they perform better, get added strength and improve their alertness to tackle different tasks for the day. Very busy individuals also develop toxin buildup and have more free radicals in their body, thereby requiring more means to relax and relieve stress. Other individuals only go through the first and second phases after 20 minutes, so it’s only normal that they power nap for 30 minutes or longer. Overworked individuals can regain their strength and stamina in just a few minutes. Make it a habit to power nap regularly to teach your body to restart and refresh every once in a while.

How to nap- Power napping without sleeping

April 6, 2010

Power napping is different from sleeping in a way that you get to recharge your body in just a few minutes, as if you have taken a whole night’s worth of sleep. There is actually a line that alters the two. You can achieve the snooze without falling asleep and get all the benefits. Here are some tips on how you can effectively go through the phases.

The Five Phases of Sleep

If you plan to sleep, you will have to go through all 5 phases of sleep. However, if you only plan to grab a power nap, you only have to go through the first two stages. It is important not to go beyond the second stage or else you will feel tired and drowsy the entire day. There are a number of things that happen per stage. Each stage also last an average number of minutes. The whole 5-phase cycle repeats itself again and again throughout the night, thereby giving you the chance to dream or prevent it.

Things that Happen

Every 90 to 120 minutes, the entire five stages repeat again and again. The first stage will last around 10 minutes. The second stage will last 10 minutes. The person needs to sleep anywhere between 12 to 20 minutes to get all the desired effects and get full restoration from power napping. Stage two is triggered by a number of electrical signals within the nervous system and will strengthen the connection between neurons that are included within the muscle memory. The neurons will also perform the very same functions like before. However, the person gets extra speed and accuracy, thereby leading to better mental and physical performance.

Gadgets to Help

At first, people will find it very helpful to try napping with the help of an alarm clock or other sleeping gadgets. These devices work by signaling the time when the person needs to wake up. You have to set the alarm about 15 minutes before you sleep so that you only snooze within the first two stages of the sleeping cycle. Practice the routine 2 to 3 times each day until your body starts to condition itself. Over time, you will find that you can effectively snooze without the aid of an alarm device.

Helping Yourself Sleep

It’s better if you grab a power nap on a comfortable chair instead of a bed to prevent falling asleep deeply. You can also try putting on some comfortable clothing to help yourself fall asleep quickly. Some people will find it hard to sleep immediately. You should not take any sleeping pills or medications that will hasten your rest time.

You risk a number of health problems or might find it hard to wake up. You may also experience various side effects if you take drugs and other substances to boost sleeping. Go with the natural means and experience the great effects for yourself. Always find time to power nap at least once a day once you get the hang of it to teach your body to refresh itself regularly.

Why power napping is vital : power nap with pzizz

April 5, 2010

Because of the way that life is becoming busier in modern timers, people are trying to find ways to relieve stress and get rid of health problems using more convenient methods. There are a few quick-fixes, but power napping may be the most effective and proven. You can grab a power nap with the help of a few gadgets. pzizz is one of the most popular available today, which will help rejuvenate your entire system without the side effects.

About pzizz

pzizz is a handheld unit that lets people nap anywhere and anytime. The device appears very unique and sleek. It has a very techie and modern design with the color black. The look and feel is amazing for most users and it makes a new and different nap each time the individual presses the play button. pzizz mixes NLP or neuro linguistic programming, sound effects, enchanting music and a binaural beat to put people into a very relaxed state. The listener usually enters the REM or rapid eye movement phase of sleep. Another good thing about Pzzizz is that it is pocket size and portable. You can carry it anywhere since it weighs less than most cellular phones. The product includes a built-in alarm clock and in-ear headphones.

What to Expect

pzizz has 100 billion nap combinations, so you get unique naps each time. There is a waking mechanism and built-in timer. This item is great for work forces who are always on the go and travel frequently. You can expect pzizz to put you to sleep or power nap immediately especially when you are still starting out. A lot of people who attempt to power nap usually fall asleep all the way or find it hard to fall asleep the first few tries. Pzzizz can help you get the desired results in a fraction of the period you spend doing it independently.

Reaping the Benefits

pzizz can help people regain their regular sleeping pattern. This is ideal for insomniacs and those who find it hard to sleep immediately. People can also start getting regular naps without having to worry about feeling drowsy and tired after they wake up. You can recover faster from illness by getting regular naps and sleeping at the right time each night. You will also find that you get other benefits like sleeping restfully and avoiding waking up during certain periods in the night.

More Advantages

You can avoid feeling tired and get the endurance and stamina you need to finish your day’s work by napping 20 to 30 minutes each day with the help of pzizz. pzizz does not recommend which time you should nap, because you can use it any time of the day, regardless of your location. You can perform better in school or at work and still feel relaxed and ready to take on new challenges after chronic lack of sleep. You can immediately adjust from general exhaustion into a wakeful mind in a span of just 20 to 30 minutes.

pzizz retails at around $210 to $220 depending on the source. You can choose to purchase it at designated stores or online, depending on your current location. Pzzizz generates soundtracks for the nap. The binaural beat mixed with hypnotherapeutic tracks will help people fall into a healthy and good nap. You can drift off into the right zone even with noisy surroundings.

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