Nutrition Matters: Mindful Eating

Posted: Tuesday, November 11, 2014 4:23 pm            

Nutrition Matters: Mindful Eating                                            

LISA WILBY                                                                             

You have probably heard of the phrase “mindful eating,” but what does that really mean? Mindful eating addresses our relationship with food. We eat to nourish and sustain our body but sometimes we reach for food in times of stress and emotion while other times we merely eat out of habit even though we aren’t hungry.

 

Occasionally, we will munch on food without realizing how much we’ve eaten. Or, we finish what we’ve started because there are only a few bites left. We’ve eaten on the run, in the car, or while answering e-mails or reading the newspaper. The kitchen table has lost its designation of the place to enjoy a meal and has instead become a catch-all for mail and backpacks. The practice of mindful eating seeks to change all this and put us back in control of what we eat, when we eat, and how much we eat.

 

Being mindful requires us to stay in the moment. It helps us focus and make deliberate choices and not ones that are reactive to feelings or to the surrounding environment. Mindfulness serves to break unhealthy bonds with food and can help relieve the stress and anxiety surrounding that. Taking time to plan meals, to sit and take pleasure in meals, to slow down and savour each bite of food can give us a break from the daily routine and give us a chance to turn the attention to ourselves. Mindful eating can help us develop a calm, controlled, and balanced energy around food.
 

Here are a few strategies for practicing mindful eating:
 

• Always ask yourself “am I hungry?” when you feel like eating. Hunger is physical; it is not the same as a craving. Thirst is sometimes confused with hunger so stay hydrated by drinking water throughout the day.
 

• Getting too hungry can lead to overeating and poor food choices. Be sure you are eating three healthy meals a day and two or three healthy snacks. Stay in control by not letting more than four hours go between meals or snacks.
 

• Identify emotional triggers such as stress, sadness, or boredom. Cope with these feelings through exercise, yoga, and/or counseling. Identify environmental triggers, too. Limit TV viewing to limit exposure to food ads. Remove snack food from counters and place in cabinets. Don’t leave extra food on the table as you eat a meal—leave it on the counter or place it in the refrigerator.
 

• Don’t eat distracted. Eat away from the TV and computer and resist the temptation to read while eating. Sit at the table.
 

• Eat slowly and take small bites. Put your fork down between bites. Use your senses and experience the color, texture, aroma, and flavor of your food. Don’t reach for handfuls of snacks—eat them one at a time.
 

• Pause during your meal and assess how full you are. This will help you reconnect with your natural hunger and fullness cues. Stop eating when you feel comfortably full. You don’t have to eat everything on your plate—wrap it up for another meal and don’t plate so much food the next time.
 

Eating mindfully helps to focus on the enjoyable aspects of food by making us more aware and thoughtful of the choices we make. Learning to eat mindfully allows us to be back in command of our body and can lead to a more healthful relationship with food and perhaps a more healthful you.
 
http://www.capenews.net/bourne/columns/nutrition-matters-mindful-eating/article_edca5910-69e8-11e4-ae3f-431a3fb543d3.html
 

5 Questions That Hold The Secret To Your Health

 

by Yuri Elkaim 
 

Your body could be trying to send out an SOS, and you may not realize it.

 

You’ve become so accustomed to feeling bad that your body thinks this is the norm, and it runs on autopilot. That daily venti coffee, your gruelling 10-mile run, and your sugar addiction may be wreaking havoc on your health.

Even if you’ve come to accept that this is just how you function, your body is giving you warning signs that things aren’t right.

 

Ask yourself the following five questions and answer honestly. If you can’t say yes to all of them, your body has probably been saying no for a very long time.

 

The Vital Five

1. Can you function without caffeine?

Coffee, energy drinks, and caffeinated sodas are creating a vicious cycle- you drink to wake up, and when the effect wears off, you need more.

Eventually your sympathetic nerves become numb to caffeine, and you’re officially a caffeine addict.  Give your nervous system a break and avoid caffeine.

2. Do most of the foods you eat come from a garden?

Processed foods contain empty calories that won’t nourish you- they are full of artificial ingredients, have no essential nutrients, and are the biggest source of added sugar and refined carbohydrates.

Some products may be falsely marketed as “healthy”, yet they are pumped full of preservatives and chemicals that hurt us in the long run.

Eat real, whole foods (whole grains, fresh fruit and vegetables) to gain real health benefits.

3. Can you exercise without feeling weak or fatigued?

Exercise is supposed to make you feel energetic and strong.

You might be exercising all wrong.  The way you work out may not actually be working for you.  Your lengthy, strenuous workout may be exhausting you and depleting your reserves. 

By balancing your exercise with strength training and listening to your body (moving the way your body wants to move), you’ll be exercising smarter, not harder.

4. Has it been a while since you’ve gotten sick?

Sickness should be the exception, not the rule.

Your diet could be destroying your gut flora; the intestines house the majority of your immune system. Eat high quality protein, fiber, healthy fats, and fruits and veggies.

5. Is it easy for you to concentrate?

If you lack the ability to focus or have a foggy feeling, this can be caused by adrenal fatigue, fluctuating blood sugar, and poor oxygenation.

Proper diet, smart exercise, and relieving mental stress will increase your ability to concentrate.

 

So now what? If you’re looking at this list and shaking your head “no” at more than three of the answers, it’s time for a total body reset. 

 

While a “total” anything sounds like a big task, it’s actually easier than you think to get your body back on track. Tweaking a few small, daily habits can make massive change in your day-to-day existence. Let me walk you through the most important changes you can make, that will make an immediately noticeable impact in your life.

The first way to start fixing yourself is to…stop. Stop the habits that are harming your body.  While you may feel mired deep in a dozen bad habits, afraid to make change, or just unsure if any change will actually make a difference, try this for just ONE WEEK.

 

Cut Caffeine.

 

Caffeine, whether in the form of coffee or soda, makes your body secrete adrenaline.  Too much adrenaline each day, and you get the jitters. Too much adrenaline over a long period of time, and you can wear out your adrenal glands. Worn out adrenals can lead to feeling of anxiety, food cravings, and low energy levels.

Just 7 days without these caffeine can boost your energy, drop your anxiety, help you kickstart weight loss, and start to show up on health markers (like blood pressure and cholesterol tests).

Try this instead: Drink a Green Smoothie.

Removing bad habits is one good step, but we’re going for a great change. Rather than simply removing a bad habit, replace it with something good.

A green smoothie every morning is an easy way to replace your caffeine routine. You still get to sit down an sip, only this time, you’ll be increasing your absorbable nutrition. You’ll be giving your body healing greens that detoxify your body, balance your blood pH, and support your body in healthy ways.

My Favorite Simple Green Smoothie

4 cups kale or spinach

½ avocado

1 cup frozen blueberries

1 lemon, peeled

1 ½ cups water

3-5 drops stevia

Blend all ingredients together until pureed. Drink immediately and enjoy!

You deserve to answer “YES” to all five of those health questions above. Healthy bodies can easily say yes. They’re alive, vibrant, full of energy, and able to take on any day.  Swapping out caffeine and swapping in a green smoothie each morning is a great way to start supporting your body.

http://www.finerminds.com/health-fitness/5-questions-that-hold-the-secret-to-your-health/
 

10 EASY Ways to Lose Weight & Get Healthy! Weight Loss Tips, How to Diet...

6 Undeniable Reasons You Are Overweight

The commonly held assumption that being overweight is simply a mathematical formula of calories in and calories out is an outdated way of thinking that needs to be changed. Weight gain is often a complicated dynamic between one's culture, environment, exercise habits, eating styles, genetics, and biochemical individuality. With that said, here are 6 reasons you are overweight.

Sluggish metabolism

There may be a few reasons for a sluggish metabolism, but one of the primary culprits is an underactive thyroid gland (hypothyroidism). When hypothyroidism causes metabolism to slow, the body will store rather than burn calories, causing an accumulation of fat. The consequence of this slowing metabolism can create:

• An accumulation of hyalouronic acid, a sugar that binds with water in the body, causing swelling and an increase in weight. This is characterized by puffy, thick skin and fluid retention.
• A sluggish digestive system, resulting in gastrointestinal problems that could lead to a more serious condition known as leaky gut. Weight gain is a potential result of digestive disturbances.
• A decrease in insulin production by the pancreas due to inflammation, also known as pancreatitis. When insulin imbalances occur, blood sugars are not burned off and they turn into fat.
• A decrease in the body's thermogenic (fat burning capacity), which can lead to increased fat storage.

Toxic loadToxicity is one of the primary reasons for weight gain, particularly for people who can't keep it off. When the liver becomes overburdened with toxins, it causes imbalances that can lead to weight gain, including blood sugar imbalance, essential fatty acid deficiency, and slowed metabolism. Our processed, genetically modified food supply is just one aspect of our toxic load.

An unhealthy toxic load can also cause stagnant lymph flow, which holds water and toxins so body weight accumulates. Toxic accumulation in the colon can also drain the body of energy, lower metabolism, and burden the detoxification organs, like the liver and kidneys.

Insulin imbalance

Many cases of being overweight are due to an imbalance of the hormone insulin. Insulin allows the body to use glucose (sugar) and carbohydrates. However, factors such as genetic predisposition, food allergies, eating habits, and stress can interfere with glucose and carbohydrate utilization, which can result in a condition known as glucose intolerance. Excess sugar consumption (refined carbohydrates) may also contribute to glucose intolerance and obesity.

Usually insulin will signal the body to stop eating, but if your glucose levels are chronically heightened due to inefficient insulin, you may eat more. This sets up a nasty cycle of eating more refined carbohydrates, which leads to even more hunger, which often ends to more weight gain.

Lack of exercise

The amount of exercise you incorporate on a regular basis will strongly affect your weight. We are generally much less active than previous generations and our time is more consumed by television. It is estimated that a quarter of the population is completely sedentary while up to 55% are inadequately active.

Without exercise, your metabolism slows down, your lymph becomes congested, and your lean muscle mass becomes depleted. All these factors facilitate excessive weight gain.
Dieting

Food restriction for the purpose of weight loss should be avoided. Ironically, we have become fatter as a culture, partly because of the yo-yo effects of dieting.

Whenever the body is deprived of food, whether it is because of famine or dieting, the body ensures survival by decreasing metabolic rate in order to compensate for fewer calories. Energy is stored so efficiently in adipose (fat) tissue that a person of normal weight can survive for 2 months without eating.

When the food restriction ends, the desire to binge kicks in as a result of another built in survival mechanism. This leads to an unhealthy trap that often results in a primarily overweight state.

Psychosocial factors

Many people overeat due to stress, anger, sadness, boredom, and other emotional factors unrelated to hunger or nutritional needs. Food is interwoven into our social activities, childhood memories, and the psyche. Holidays are filled with excessive food intake and bad food combinations that significantly contribute to weight gain.

It's important to note that food affects mood by triggering the release of endorphins (natural pain killers) and serotonin (mood boosters). Unfortunately, the types of foods eaten (chocolate, carbohydrates, and sweets) not only elevate your mood but trigger cravings for more. This emotional eating can contribute to significant weight gain if you lead a stressful life or have unresolved emotional issues.

Your intestinal flora play a huge role in how your brain works, from food cravings to mood. Your gut health effects your overall ability and desire to loose weight. Check out the first two sources for more information on intestinal health.

http://www.naturalnews.com/047180_obesity_overweight_metabolism.html?utm_content=buffer036a6&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

The Best Foods to Eat at Every Time of Day

Choose the right meals, snacks and drinks to boost your health all day long.

Eats by the Hour

It’s not just what you eat, but when you eat that matters. “Our food dictates everything from our mood and energy levels to sleep patterns and cravings,” says Marci Anderson, a registered dietitian in Cambridge, MA. So whether you want to feel alert in the morning, blissed-out at lunch or sleepy at night, smart food choices can get you there. You don’t have to eat everything that follows in one day; just pick what suits your needs.

1.) 7 A.M. Goal: Feel full

Are you hungry when your alarm goes off? Good! “That’s a sign that your metabolism is revved up,” says Anderson. And eating, rather than skipping breakfast, is associated with better metabolism and health, she says. Eat within an hour of waking up and aim for a balance of complex carbs, fats and protein, which helps control your appetite throughout the morning, according to research from the University of Missouri-Columbia. Some suggestions: oatmeal topped with peanut butter and berries or whole-wheat toast topped with Cheddar and avocado.

2.) 9 A.M. Goal: Focus on work

You may be hardwired to expect your morning jolt from coffee, and three cups a day have been shown to be healthy. Java may also perk up your ability to focus and pay attention, says registered dietitian Lauri Boone, author of Powerful Plant-Based Superfoods. For a similar lift with less caffeine, gulp some green tea. Its antioxidants—in particular EGCG—have been found to promote brain cell production and improve memory and learning, a 2012 Chinese study found. Or for a caffeine-free concentration boost, chew a stick of gum, per one UK study.

3.) 11 A.M. Goal: Avoid treats at the meeting

Yes, the breakfast on slide 2 keeps you satisfied, but it’s normal to feel hungry again after three or four hours. Eating a small snack before a meeting stocked with cookies or doughnuts takes the edge off your hunger, so you can resist temptation. Anderson recommends a cup of lowfat Greek yogurt because it contains 15 to 20 grams of filling protein to reduce cravings. Then, if a doughnut still looks good, grab a half and savor the splurge back at your desk.

4.) 1 P.M. Goal: De-stress at lunch

If your morning tasks leave you anxious, try a salad with spinach, summer squash and zucchini topped with quinoa on your break. The vegetables provide plenty of vitamin B6, which helps make mood-stabilizing neurotransmitters and aids nervous system function. Quinoa, a complete protein, is rich in magnesium, and that relaxes blood vessels and muscles, says Boone. You can also sprinkle maca root powder on top, she adds. The nutty-tasting veggie “may enhance the body’s natural ability to respond to stress,” she says.

5.) 3:30 P.M. Goal: Beat an afternoon energy slump

You may want to reach for a sweet latte, diet cola or bag of candy to battle afternoon fatigue, but caffeine can prevent you from falling asleep later, while sugar can bring on a crash that leaves you even more tired. A snack of whole foods, on the other hand, provides real energy for a productive afternoon. Try an ounce of nuts, like almonds, walnuts or pecans, or a nut-and-fruit bar like a Larabar. Bonus: Moderate nut consumption has been linked to a slightly lower weight and waist circumference, finds an analysis of many studies published in the American Journal of Clinical Nutrition.

6.) 5 P.M. Goal: Fuel up for a workout

An early evening workout may bolster your performance and energy at the gym, according to a small 2009 study. So if you’re heading there after work, make sure you adequately fuel your muscles. Aim for easy-to-digest carbs, which provide a quick hit of energy without upsetting your stomach. Think a small smoothie with milk, yogurt and berries. If you’re not hungry, drink coconut water—it’s got sugar and electrolytes to keep you pumped and hydrated, says Boone.

7.) 7 P.M Goal: Stay slim at dinner

You’re probably more sedentary after supper, especially when the temperature drops in winter. Though the best way to torch calories is with a post-meal walk, you can also bump up your burn by adding chili peppers to your meal. The heat from their capsaicin can help spike metabolism and control appetite, according to research from Purdue University. Another slimming strategy: Cook with herbs and spices. When people ate a reduced-fat but spiced-up meal in a University of Colorado study, they reported liking it more than the full-fat version. Why? Spices contribute loads of flavor, but zero calories. So shake on smoked paprika, oregano and garlic powder.

8.) 10 P.M. Goal: Fall asleep

If you’re having trouble catching zzz’s, first ask yourself if you’re hungry. If so, pour yourself a glass of vanilla soymilk, suggests Anderson. It contains carbs, which promote the production of tryptophan, the amino acid that makes Thanksgiving dinner guests need a nap after turkey. “The body uses it to produce serotonin, a neurotransmitter that tells the brain to go to sleep,” she says. Plus, the calcium in the drink helps relax blood vessels for an extra calming effect.

http://www.healthdigezt.com/the-best-foods-to-eat-at-every-time-of-day/
 

Stress, Cortisol and the Immune System: What Makes Us Get Sick?

The Case of the Poor Student: Sick after Exams
It’s happened to all of us, in some form. Here’s how it happened to Tom: he was staying up late for the last two weeks cramming for his barrage of final exams, and finally his last exam was over. After one more late night—this time partying—he woke up with that all-too-familiar soreness in his throat, along with that annoying stuffy nose. “Great,” he thought. “I’m sick in time just for Christmas shopping. Must be that pesky cold bug going around again.”

What is Psychoneuroimmunology?
Just how exactly stress affects our immune system has long been debated, but the field of psychoneuroimmunology is still relatively new. Coming from the Latin roots psych- (meaning mind), neur- (meaning nerve or nervous system), and immuno- (meaning immune), psychoneuroimmunology is the study of how the mind can affect immune system functioning. Drawing upon many disciplines of science including immunology, psychology, and physiology, psychoneuroimmunology is a very integrative field with scientists studying a wide variety of things. Although many discoveries have been made, not many people are aware of just how significant they are. In order to understand just how stress can affect our immune system, you must first understand how the immune system responds under normal circumstances to invading pathogens.



Pathogens? You Shall Not Pass!
Pathogens, defined as disease producing agents (such as viruses and bacteria), are pesky organisms that cause our immune system to mobilize into action. In response to pathogens present in the body, the immune system induces the inflammatory response. Even though the bodily mechanics behind the inflammatory response are complicated, for many people it causes symptoms like stuffy nose, sore throat, and even fever. What many people don’t seem to understand is that the inflammatory response is a result of the body’s immune system trying to “get rid” of invading pathogens; it’s not the pathogens themselves that cause things like sore throat and runny nose. More importantly, pathogens themselves aren’t the only causes of the inflammatory response; hormones have also been identified as a regulator of the inflammatory response as well.

Hormones—Not Just for Sex
Hormones, better known as the “chemical messengers of the body”, are released by specialized organs (called glands) during certain events. Although their “reputation” in the general public is that they deal with sex-specific behaviours, hormones have several roles in the body. One of the best known hormones is insulin, which is released by the pancreas into the blood; it acts as a messenger, telling the cells in your body to start taking in glucose (a type of simple sugar). One of the chief hormones released under stressful conditions is cortisol. Released by the kidneys, it helps mobilize the body into a “fight-or-flight” mode by causing increased blood pressure, heart rate, and sugar breakdown. Think of the last time you were in a stressful or nervous situation; can you remember your heart racing? Another interesting property of cortisol is that it acts as an anti-inflammatory signal, meaning that it acts as an “off switch” for your immune system, helping prevent the inflammatory response described earlier.




Cortisol, a Stress HormoneSince its initial discovery by Hans Selye in 1907, cortisol has been the subject of many studies, yielding several different conclusions. Initially, it was found that elevated levels of cortisol were associated with elevated levels of stress, and it was thought that cortisol was released as a cause of stress, as described earlier. However, later studies showed a negative relationship between stress and cortisol levels; they found lower cortisol levels in people living under highly stressful circumstances. How could this be?

When the results of these experiments were further analyzed, scientists found startling relationship. With experiments where participants were subjected to conditions of acute stress (shorter duration), like speaking in public, or being suddenly startled, cortisol was found to be in elevated levels. However, when participants were under conditions of chronic stress (longer duration), like divorce or unemployment, scientists found lower levels of cortisol. This caused them to believe that maybe the relationship between stress and cortisol levels wasn’t so simple. More evidence continued to support the claim that acute stress caused sudden elevation in cortisol levels; if this stress continued, cortisol levels would decline. What implications does this have for Tom’s situation described earlier?

How Cortisol Affects our Immune System: The Traditional Theory
As mentioned earlier, stress is thought to have an immunosuppressive impact on the immune system, mediated through cortisol. Thus, if someone is subjected to a certain stressor, their immune system would be temporarily “shocked”, and pathogens would have a relatively easier time entering and proliferating (growing) within the body. This would result in that person having a greater chance of getting “sick”. Although this theory explains how stress may affect our immune system, perhaps it’s not so simple. It doesn’t explain how for most people, it’s not until the stressor is removed that symptoms of the inflammatory response begin to manifest. Growing evidence is showing support for an alternative theory—one that suggests that inflammation is a result of cortisol dysregulation.



How Cortisol Affects our Immune System: An Alternative Theory
Perhaps the symptoms experienced by Tom described earlier weren’t a result of pathogen presence, but rather a result of faulty cortisol regulation? Note that in his case, Tom didn’t get sick while studying for exams, but rather after his last exam was finished–not until his stressor was removed. Since he was placed in a stressful situation, his kidneys were constantly releasing cortisol, suppressing his immune cells (so he’d see no signs of the inflammatory response). Over the course of his exams, his immune cells would constantly be receiving this anti-inflammatory signal, but what happened the stress was suddenly removed, cortisol levels suddenly dropped, and the anti-inflammatory signal went away? Maybe the sudden drop in cortisol’s anti-inflammatory signaling is enough to manifest the inflammatory response?

What happened to Tom may have been a combination of things. The stress onset may have caused his cortisol levels to rise, suppressing his immune system. In its weakened state, he may have been exposed to a variety of pathogens, which were then able to enter and proliferate within his body. Although this pathogen may have been present, his immune system was also constantly being signaled by cortisol to suppress inflammation, explaining why he didn’t see any symptoms during his exams. However, after his exams were over, the combination of pathogens living in his body along with absence of the anti-inflammatory signal may together have caused him to experience symptoms of the inflammatory response—sore throat, stuffy nose, and fever. It may very well be that a combination of both Tom’s mental state of stress along with exposure to pathogenic agents that caused Tom to “get sick.”

A Problem in Science: Lack of Integration
Pathogenic mediation of the inflammatory response is a widely understood principle, but hormonal—specifically hormones pertaining to mental state—control of bodily processes is still not completely understood. Perhaps this is because of the nature of the field. The traditional science disciplines generally tend to be reductionistic, focusing on certain reactions or mechanisms. However, there are many phenomena that cannot be explained within the context of one scientific field in isolation; like how your mental state influence your immune system functioning. In the field of psychoneuroimmunology, questions cannot be answered by looking specifically at immunology or specifically at psychology, but require people to integrate over a variety of scientific disciplines, which may explain why the field is still relatively new.

Implications—What Does this Mean for Me?
From an evolutionary standpoint, the delayed inflammatory response caused by cortisol’s immunosuppressive properties would be advantageous over those without this delayed response, even in the context of Tom’s case. Which would you rather happen? Would you rather combat sickness amidst tackling a barrage of exams? Or would you rather be able to study for exams without showing any signs of being sick, and deal with it after exams are over? If your life depended on getting good grades, the choice would be obvious.
The impacts of stress on our health have been widely studied, and these data give us more concrete evidence, into the adverse affects of stress on health. Perhaps now the question isn’t whether or not stress affects us negatively, but rather how we can effectively remove stress, or at least learn techniques to reduce the impacts of stress.

http://blog.adrenalfatigue.org/stress-and-immunity/stress-cortisol-and-the-immune-system-what-makes-us-get-sick/

Sleep Disruptions Can Be Caused by Stress and Adrenal Function

Stress and adrenal function affect sleep, particularly the circadian pattern of cortisol secretion by the adrenal glands. Circulating cortisol normally rises and falls throughout the 24 hour daily cycle, and is typically highest at around 8 AM and lowest between midnight and 4 AM. Both high and low night-time cortisol levels can interrupt sound sleep. Stress normally causes a surge in adrenal hormones like adrenaline and cortisol that increase alertness, making it more difficult to relax into sound sleep–especially when they remain high or rise and fall irregularly through the night. Frequent or constant stress can chronically elevate these hormone levels, resulting in a hyper-vigilant state incompatible with restful sleep.

If this is the reason for poor sleep, anything that reduces stress and enhances the ability to handle stress may improve sleep. This can include relaxation, breathing and/or meditation techniques, certain yoga postures, healthy lifestyle changes, and stress-relieving life alterations. Refraining from vigorous exercise in the evening and taking time to consciously relax before going to bed may calm the adrenals and help lower cortisol and adrenaline levels.

When the adrenals fatigue, adrenal hormone levels may become low, leading to another possible source of night-time sleep disruption–low blood sugar. Cortisol plays an important role in maintaining blood sugar (glucose) levels around the clock. Although blood glucose is normally low by the early morning hours, during adrenal fatigue cortisol levels may not stay sufficient to adequately sustain blood glucose. Low glucose signals an internal alarm (glucose is the main fuel for all cells, including brain cells) that disrupts sleep so the person can wake up and refuel.

Low night-time blood glucose can also result from inadequate glycogen reserves in the liver. Cortisol causes these reserves to be broken down into glucose that is then available to the cells. When low cortisol and low glycogen reserves coincide, blood glucose will most likely drop, disrupting sleep. Waking between 1 AM and 3 AM may indicate low blood sugar resulting from inadequate glycogen reserves in the liver, low adrenal function and cortisol, or both. This is often the culprit when panic or anxiety attacks, nightmares, or fitful, restless sleep occur between 1 and 4 AM.

If low blood sugar is disrupting sound sleep, supporting healthy adrenal function and dealing with the adrenal fatigue may contribute long term to sound sleep. Also having a healthy snack before bed can help fortify the body’s night-time energy reserves. The snack should be one or two bites of food that contains protein, unrefined carbohydrate, and high quality fat, such as half a slice of whole grain toast with peanut butter or a slice of cheese on a whole grain cracker. Eating or drinking sugary, refined foods will only aggravate the problem. Sometimes exercising before bed can help, since exercise tends to raise cortisol levels.

Lack of sleep can be a significant body burden that, in itself, can contribute to adrenal fatigue. Every time the wake/sleep cycle is altered, it takes several days to weeks for the body and cortisol levels to adjust. In fact, sleep ranks with diet and regular exercise as an essential component of a healthy life. People on alternating shifts with less than three weeks between shift changes are continually hammering their adrenal glands and may become very susceptible to adrenal fatigue.

Chronic lack of sleep is now regarded as a health hazard and has been associated with several possible health consequences. These include lowered immunity with increased susceptibility to infections, impaired glucose tolerance, low morning cortisol levels, and increased carbohydrate cravings. Lack of sleep can also elevate circulating estrogen levels, upset hormonal balance, and slow healing and prolong the recovery period. These are in addition to the decreased alertness and concentration that most people experience when missing an inordinate amount of sleep.

The consensus from research and clinical observation is that it is necessary to sleep an average of eight hours per day. Some people need even more in the beginning phases of recovery from adrenal fatigue. A saliva cortisol test done at night and compared with daytime levels and with the test standards for those times will help determine if either high or low cortisol may be interfering with sound sleep. If cortisol is a likely culprit, cortisol levels will be significantly higher or lower than normal for those times.


http://blog.adrenalfatigue.org/adrenal-fatigue/sleep-disruptions-can-be-adrenal-fatigue/

Eat more licorice and enjoy these hidden benefits

Licorice is a favorite snack food for many people. Due to its sweet flavor and chewy consistency, it is the snack of choice for people of all ages. This candy, however, is not the only form of licorice and the chemicals and added sugars rule cancel out any health benefits. Licorice has been used for medicinal purposes for a number of years. For this purpose, licorice comes in both tablet and capsule forms. Additionally, there are licorice teas that can be enjoyed.

Even though licorice is sweeter than sugar by fifty times, it contains significantly fewer calories than the refined kind. This makes licorice the ideal snack for someone who wants to satisfy their sweet tooth without consuming a lot of extra calories. In addition, there are modern day benefits to licorice.

Could help clear up the skin

For those people who have acne, increasing their consumption of products that contain licorice could be helpful. Korean research has recently shown promising results of an ointment containing licorice and applied to the face. Scars and spots from acne have been reduced as well as the itching associated with eczema and psoriasis.

Might help with weight loss

Even though studies that are targeted for this benefit are still in their early stages, the preliminary feedback is promising. Licorice contains a flavonoid oil that might help reduce the amount of body fat that a person has.

Could help regulate hormones

As women age, their hormone levels begin to fluctuate. This can result in a range of symptoms including hot flashes, depression, weight gain and more. Recent research has shown, however, that women can find relief from hot flashes by about 80 percent when they consume licorice. This is because there is a compound in licorice that mimics estrogen, helping to reduce symptoms.

May help provide relief from ulcers

Those people who suffer from stomach ulcers, often caused by the stresses of modern living, could find relief by ingesting licorice. If an individual is feeling stressed, a good way to help reduce the stomach acid that often forms is by relaxing with a hot cup of licorice tea.

Can help stop cold sore formation

Cold sores, caused by the herpes virus, can cause a great deal of social stigma for those who suffer from them. There is research, however, that shows that licorice can help reduce their severity. Licorice contains compounds that help increase the production of protein that is released by the body in response to viruses and other types of pathogens.

Licorice has many relaxing and medicinal benefits
that make it a vital part of any pantry. While there are a variety of candies available that have licorice in them, tea, tablets and capsules provide better methods that people can utilize to enjoy the benefits of licorice.

http://www.naturalnews.com/046029_licorice_root_medicinal_herbs_health_benefits.html?utm_content=buffer3bb8f&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer#ixzz37n4m8M6h

Adrenal Fatigue: How it Affects Your Life and How to Heal it

80 % of American society is afflicted with adrenal fatigue at some point in their life yet most are unaware of the problem. They simply know they don't feel well or perhaps symptoms lead them to explore other disorders; we do know that often symptoms denote multiple possibilities and sometimes overlap disorders. Do these symptoms apply to you?

♠ Weight gain, especially in waist or stomach, and it stubbornly sticks to you
♠ Fatigue ~ lack of energy ~ lethargy
♠ Insomnia
♠ Brain fog ~ concentration difficulty
♠ Morning sluggishness ~ need for stimulants to get you moving
♠ Constipation
♠ Nervousness ~ anxiety
♠ Mild depression
♠ Dry skin and hair
♠ Arthritis
♠ Pain in upper back and neck
♠ Unexplained hair loss
♠ Cold hands and feet ~ or just plain cold
♠ Allergies ~ both inhalants and food
♠ Low body temperature
♠ Reduced sex drive

If you said "yes" to several of these symptoms there is a strong possibly that you are experiencing adrenal fatigue. If you said "yes" to half or more, your adrenals are fatigued.

What is adrenal fatigue?
Adrenal fatigue is simply the allowance of stressors to influence and perhaps take control over your life. Stress is a big issue in most people's lives and all too often the person has no idea how to deal with the stress. The result is adrenal fatigue as well as many other imbalances within the body, mind and spirit of the individual. Stress has many faces such as:

Anger ~ fear ~ guilt
Not enough sleep ~ chronic fatigue
Chronic illness
Chronic infection
Too much exercise
Improper diet
Gluten intolerance
Worry ~ anxiety ~ continually focusing on negative aspects and events
Exposure to large amount of toxins
Surgery
Caffeine
Excess sugar
Digestive imbalances

What happens when your body becomes stressed?

Your adrenal glands are located directly above the kidneys which are found in the back of you right above your waist. In this tiny gland is the most abundant hormone in your body - DHEA. Cortisol (often referred to as the hormone of death) is also found in your adrenal glands. The adrenals main purpose is to be a stress regulator. Here's an example:
You are traveling down the road and someone pulls out in front of you. You slam on your brakes, maybe say a few choice words, and are grateful that you avoided an accident. In the meantime you had probably stopped breathing momentarily, at the very least you only took shallow quick breaths. Your heart probably began racing and felt like it would pop out of your chest and maybe even your head started throbbing. What you probably don't know is that your cortisol also shot up to accommodate for the demand put on your adrenals. This is what we term flight and flight, and it is beneficial when something like this occurs. However, when our life becomes a continual fight and flight atmosphere, we can easily develop adrenal fatigue. The adrenals kicking in for a sudden trauma is meant to be temporary.

From the stressors already mentioned, it is usually a combination of various stressors that create this syndrome for you.

As a result of continuous stress to your body, your cortisol remains elevated and thus the symptoms begin. It is very likely that at the same time your DHEA is declining, and if you are 40 or older, it is doing so naturally. We know that hormones do decline with age, but if we are stressed they will decline more rapidly. All of this not only tears down your health but ages you faster both internally and externally. And who wants to age faster!

As a result of experiencing adrenal fatigue, most individuals reach for stimulants to get and keep them going - coffee, sodas, pills, alcohol, chocolate, nicotine, etc. They are masking their problem and it continues to grow worse without their awareness due to the cover-up.

Here's the importance of cortisol.

It normalizes blood sugar ~ When a stressor occurs the cortisol increases the blood sugar level in your body, working with the pancreas to provide enough glucose to provide energy for your cells. Continuous increased blood sugar levels creates a blood sugar imbalance which can lead to multiple physical disorders such as diabetes.

Anti-inflammatory ~ Cortisol is a powerful anti-inflammatory agent. When trauma happens to our body the cortisol is released to reduce the swelling and repair the injury. Too much trauma produces too much cortisol. There are many disorders associated with inflammation such as arthritis, fibromyalgia, osteoporosis.

Immune system supporter ~ Cortisol influences most cells that participate in your immune system's regulation. Chronic high levels of cortisol suppress the immune system allowing an individual to be more susceptible to illness, especially to viruses.

Stress balancer ~ Cortisol helps to balance your stress reactions, but if stress becomes chronic then it can no longer maintain the balance. The result can be weight gain that is difficult to reduce, high blood pressure, estrogen dominance that can lead to uterine fibroids and even breast cancer, and much more.

So you can see how easy it is to find yourself in the throws of adrenal fatigue and yet suspect other disorders. I personally believe, as do many health practitioners, that it is imperative to repair your adrenals no matter what illness or disorder you have because the adrenals will always be affected if there is imbalance anywhere in your body.

Steps to repair your adrenals

1. First of all understand this. Traditional medicine testing cannot detect adrenal fatigue unless it has become severe. That's why so many physicians tell their patients - and you may have been one of them - to go home and relax or give them a prescription drug for anxiety to help. That's simply a band-aid approach and resolves little if anything, and it definitely doesn't cure the problem.

2. However, there is a saliva test that holistic practitioners and doctors are using that has excellent results in measuring your cortisol and DHEA levels. It is called the ASI, or Adrenal Stress Index. Although nothing is ever 100% accurate, this has very high accuracy. The reason is that your saliva is part of your tissues and can relate to the lab technicians what is being absorbed within your body as well as the level of your hormones.

3. Realize that all physical disorders have emotional cores. You may be able to "fix"
your adrenal problem temporarily by making some lifestyle changes, but if you don't release the negative emotion that underlies your stress it will simply come back again, perhaps in another form. We are multidimensional beings and it requires a balance in all four areas to be healthy. One tire on your car can cause quite an imbalance if it loses enough air. So it is with your body and health.

4. Remove your stressors. You might be laughing right now as you're thinking I don't know what your life is like and what you're going through. You might be surprised just how much I do understand. And yes, you can successfully become stress free. You see, I'm a recoveree of adrenal fatigue and had been experiencing it for decades but didn't know it. I gave birth to and raised five children, worked all through those years, was driven to succeed in my work, began having big health challenges, divorced, experienced major financial struggles for several years, found myself in a potentially destructive business arrangement from which I finally detached, and so on. We all have our stories but you don't have to stay in them. I left my old story and created a life free from stress and its affects on me. You can do it too! The key is in how you respond to the stressors.

5. Get enough sleep! This can be a real problem for many people. So many come into our health store begging for something so they can sleep. Insomnia often accompanies
adrenal fatigue yet it is most necessary for repair. 7-8 hours or more are necessary for healing and the adrenals repair most from 11pm - 1am. (some say the repair begins at 10 pm) So that means that you night owls might need to make some changes. I had to do this as well. Melatonin, 5HTP, herbs, magnesium, warm baths, reading before retiring, working with a coach to learn new ways to respond to your stress, listening to soft music, are all possible was to help you sleep. It is also essential to clean your liver and digest your food well to sleep well. Guides for this are mentioned below.

6.Change your diet. Follow these guidelines to allow for adrenal repair:

♦ Eliminate sugar, caffeine, and alcohol - these fight against adrenal repair
♦ Consider adding salt to you diet - but only Himalayan or Celtic types
♦ Consume many organic vegetables, at least 6 every day
♦ Consider juicing veggies several times a week for cleansing your body
♦ Drink 1 mug of warm water on empty stomach every morning with ½ organic
lemon squeezed in it - cleanses the liver easily and naturally
♦ Exercise, but only moderately at first. Rule of thumb is to stop if tired.
♦ Eat regularly, at least three meals per day - may benefit from 5-6 small ones
♦ Eat plenty of good protein as amino acids found in protein help restore adrenals
♦ Progesterone cream - promotes healthy adrenals and thyroid glands, helps to
balance estrogen overload
♦ Supplementation - this is an individualized process - there is no one protocol that works for everyone and what works for one can be toxic to another. Below are some suggestions but please do your own research and seek the help of qualified
practitioners for your repair process.

Note: When your adrenals are fatigued the immediate craving is for sugar, yet ironically it is the worst thing you could consume as it furthers the adrenal fatigue. Individuals who crave sugar or carbohydrates often find that adrenal fatigue is a root cause of their cravings.

Adrenals will be better served with organic vegetables, the darker and brighter the better, plenty of good quality protein to ensure enough amino acids, plenty of water and the inclusion of beneficial oils like refined, organic extra virgin coconut oil. This kind of coconut oil can actually cause weight loss and provide the good fats necessary for the conversion of ALL hormones in your body.

Supplementation that can support adrenal repair:

♦ Vitamin C and bioflavonoids - 1000 mg to 5000 mg daily, divided doses
♦ B-5, pantothenic acid, or panethine gelcaps - 1000 - 1500 mg daily, divided
♦ Vitamin E, mixed tocopherols - 400 iu's daily, one gelcap
♦ Magnesium - citrate good form, 500 mg or more daily, powdered form good
♦ Natural progesterone cream - men can also benefit

Also may be beneficial:

♦ B complex, 50 - 100 mg 2 x's daily
♦ Multi-vitamin/mineral - once daily
♦ Antioxidants
♦ DHEA - be careful with this, especially women, as only a little is needed to help
♦ Natural hydrocortisone - caution here as well - prescription only

Additional suggestions:

Since most individuals with adrenal fatigue have compromised digestion, it is vital that they can digest food and supplement intake properly and have a good intestinal flora balance.

You might want to include the following in your daily diet to assist in adrenal restoration:

♦ Probiotics - 2 - 3 times per day
♦ Digestive enzymes - with every meal
♦ Eating raw fermented vegetables - daily

Note: Often less is best, at least to begin. If your body is not functioning optimally, it may be necessary to introduce supplements and changes slowly so as not to "shock" the body or overload it. Of course, in the case of serious disease, it is often beneficial to saturate the body quickly to detoxify and ensure healing. Baby steps do best and know that adrenal restoration takes time, from 3 months to as much as two years, according to the severity of your adrenal fatigue.

By Carolyn Porter
Article Source: http://EzineArticles.com/158612http://ezinearticles.com/?expert=Carolyn_Porter,_D.Div.

Magnesium is a vital macromineral that is needed for more than 300 biochemical reactions in the body. It regulates enzyme reactions, aids the production of ATP, helps the body transport ions across the cell membranes and much more. Indeed, all of the body's organs require magnesium to function properly.

Unfortunately, magnesium deficiencies are pandemic worldwide. In the United States alone, experts estimate that between 50 and 80 percent of the population suffers from a deficiency, which can lead to anxiety, restless leg syndrome, nausea, muscle cramps, insomnia and a host of other stress-related conditions. (1) Though poor diets are partially to blame, the biggest reason for this pandemic is ongoing soil erosion, which has significantly reduced the mineral content of the earth. Consequently, many popular fruits and vegetables that used to contain magnesium no longer do. (2) Therefore, if you want to prevent or treat a magnesium deficiency through diet, you need to focus on certain foods that still retain their magnesium content. The best of these foods are listed below.

Kelp

Unlike land vegetables, sea vegetables have retained their mineral compositions for centuries and remain the best source of many essential minerals. One hundred grams (almost 1 cup) of kelp, for instance, contain approximately 121 milligrams of magnesium, or 30 percent of the recommended daily intake (RDI). Kelp is also one of the best sources of iodine, another mineral in which many individuals are unknowingly deficient. (3)

Worried about radiation in seaweed? Numerous reputable seaweed suppliers such as Maine Coast Sea Vegetables now monitor their products for possible radiation contamination. As a general rule, though, favor seaweed sourced from the Atlantic rather than the Pacific.

Blackstrap molasses

Since the roots of sugar cane grow deep into the soil, this tall, juicy plant is able to tap into a large number of nutrients that other plants cannot reach. This is the reason why organic, unsulphured blackstrap molasses -- the treacle-like byproduct of sugar cane refinement -- is so rich in essential minerals like iron, calcium, manganese, selenium, potassium and -- you guessed it -- magnesium. In fact, just 1 tablespoon of this dark, viscous molasses will provide the body with 48 milligrams of easily digestible magnesium. (4)

Cacao

There's a good reason why magnesium deficiencies often manifest in the form of chronic chocolate cravings: Cacao beans, the dried and fermented beans from which chocolate is made, are one of the most magnesium-rich foods in the world. One cup of powdered cacao beans contains a whopping 429 milligrams of magnesium, which is just over 100 percent of the RDI. (5) Unfortunately, the oxalic acid found in cacao beans prevent this magnesium from being absorbed completely, but you still get a good dose of it -- that's why cacao and cacao products make you feel relaxed and energized after eating them.

Rice bran

According to Self's "NutritionData," rice bran is the world's greatest source of magnesium. Just 1 cup of this byproduct of the rice milling process contains an incomparable 922 milligrams of magnesium, or more than twice the RDI. It is also unusually high in manganese, phosphorus, iron and the B vitamins. (6)

Like blackstrap molasses, rice bran is an excellent gluten-free nutrient supplement and can be added to cereals, soups, muffins, cakes and other baked goods. In fact, a lot of recipes that incorporate blackstrap can also incorporate rice bran, providing you with a double dose of magnesium.

http://www.naturalnews.com/045689_magnesium_sources_kelp_blackstrap_molasses.html

5 Herbs To Calm Anxiety (Without Being Drowsy)

 

Are you 'swimming' in stress, lately? Bills and worries piling up? Challenges sprouting up in your job, family, and home? You may be suffering from anxiety. According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the U.S. and affect 40 million adults. Generalized anxiety disorder, on its own, affects 6.8 million adults, with women twice as likely to be affected as men.

Whether you’re suffering from a lifelong illness or simply going through a stressful period in your life, natural herbs can help. Here are seven that are particularly good for calming you down - without putting you to sleep. (You’ll notice we have left out kava and valerian for this reason).

1. Passionflower

 

The University of Maryland Medical Center states that passionflower has shown in a few studies to work as well as some of the benzodiazepine medications that are usually prescribed for treating anxiety.

A four-week double-blind study, for example, compared passionflower with oxazepam. Results showed oxazepam worked more quickly, but by the end of the study period, both treatments were shown to be equally effective. Bonus—side effects like daytime drowsiness were fewer with passionflower.

A second study also showed that passionflower helped ease symptoms like anxiety, irritability, agitation, and depression in participants going through withdrawal from an opiate drug addiction.

Dosage: Try one cup of passionflower tea three times daily, 45 drops of liquid extract daily, or about 90 mg/day.

2. Lavender

A 2010 multi-center, double blind randomized study of lavender oil compared to anti-anxiety medication lorazepam found that both were effective against generalized and persistent anxiety. Bonus — lavender had no sedative side effects.

“Since lavender oil showed no sedative effects,” researchers stated, it could be an effective and “well-tolerated alternative to benzodiazepines” to treat generalized anxiety. An earlier 2000 study found similar results.

Dosage: Try about 80 mg/day of the supplement, or use the oil as an aromatherapy solution.
 

3. Lemon balm

Though usually found in combination with other herbs, lemon balm also has anti-anxiety powers on its own.

Research published in 2004, for instance, gave participants a single dose of lemon balm extract (300 mg or 600 mg) or a placebo, then measured their mood after one hour. The higher dose resulted in reduced stress and improved calmness and alertness. Even the lower dose helped participants do math problems more quickly.

Dosage: Use in aromatherapy, try 300-500 mg of dried lemon balm three times daily, 60 drops daily, or 1/4 to 1 teaspoon of dried lemon balm herb in hot water for a tea four times daily.

4. Ashwagandha

A 2012 double blind, placebo-controlled study gave participants either placebo or a capsule containing 300 mg of high-concentration full-spectrum ashwagandha extract, twice a day. The study lasted for 60 days. Those taking the ashwagandha showed significant improvements. Even the levels of the stress hormone cortisol were substantially reduced in those taking the extract. And there were no serious side effects.

In an earlier 2000 study, ashwagandha had anxiety-relieving effects similar to those of lorazepam.

Dosage: Typical dosage is 300 mg standardized to at least one to five percent withanolides, once or twice a day.

 

5. L-theanine

This one isn’t really a herb — it’s a water-soluble amino acid,  but it’s gotten such good research behind it we had to include it here. It’s found mainly in green tea and black tea and is also available as a supplement.

Studies have found that it acts directly on the brain, helping to reduce stress and anxiety—without causing drowsiness.

Research from 2008, for example, found that those participants taking 50 mg of L-theanine a day had a greater increase in alpha (relaxed brain waves) activity than those who took a placebo.

An earlier 1998 study found that 200 mg a day lead to increased alpha-brain waves and a relaxed, yet alert, state of mind.

A later 2011 study found that it was also associated with reduced anxiety, and was well tolerated and safe for participants.

Dosage: A typical cup of black tea contains only about 25 mg of l-theanine and green tea only about 8 mg. While a cup of tea may be calming, if you want more potent effects, try a supplement, about 200 mg a day.

 

http://foodmatters.tv/articles-1/5-herbs-to-calm-anxiety-without-being-drowsy

10 Things Super Successful People Do To Stay Calm

The ability to manage your emotions and remain calm under pressure has a direct link to your performance. TalentSmart has conducted research with more than a million people, and we’ve found that 90% of top performers are skilled at managing their emotions in times of stress in order to remain calm and in control.

If you’ve followed my work, you’ve read some startling research summaries that explore the havoc stress can wreak on one’s physical and mental health (such as the Yale study, which found that prolonged stress causes degeneration in the area of the brain responsible for self-control). The tricky thing about stress (and the anxiety that comes with it) is that it’s an absolutely necessary emotion. Our brains are wired such that it’s difficult to take action until we feel at least some level of this emotional state. In fact, performance peaks under the heightened activation that comes with moderate levels of stress. As long as the stress isn’t prolonged, it’s harmless.



New research from the University of California, Berkeley, reveals an upside to experiencing moderate levels of stress. But it also reinforces how important it is to keep stress under control. The study, led by post-doctoral fellow Elizabeth Kirby, found that the onset of stress entices the brain into growing new cells responsible for improved memory. However, this effect is only seen when stress is intermittent. As soon as the stress continues beyond a few moments into a prolonged state, it suppresses the brain’s ability to develop new cells.

“I think intermittent stressful events are probably what keeps the brain more alert, and you perform better when you are alert,” Kirby says. For animals, intermittent stress is the bulk of what they experience, in the form of physical threats in their immediate environment. Long ago, this was also the case for humans. As the human brain evolved and increased in complexity, we’ve developed the ability to worry and perseverate on events, which creates frequent experiences of prolonged stress.

Besides increasing your risk of heart disease, depression, and obesity, stress decreases your cognitive performance. Fortunately, though, unless a lion is chasing you, the bulk of your stress is subjective and under your control. Top performers have well-honed coping strategies that they employ under stressful circumstances. This lowers their stress levels regardless of what’s happening in their environment, ensuring that the stress they experience is intermittent and not prolonged.

While I’ve run across numerous effective strategies that successful people employ when faced with stress, what follows are ten of the best. Some of these strategies may seem obvious, but the real challenge lies in recognizing when you need to use them and having the wherewithal to actually do so in spite of your stress.

They Appreciate What They Have
Taking time to contemplate what you’re grateful for isn’t merely the “right” thing to do. It also improves your mood, because it reduces the stress hormone cortisol by 23%. Research conducted at the University of California, Davis found that people who worked daily to cultivate an attitude of gratitude experienced improved mood, energy, and physical well-being. It’s likely that lower levels of cortisol played a major role in this.

They Avoid Asking “What If?”
“What if?” statements throw fuel on the fire of stress and worry. Things can go in a million different directions, and the more time you spend worrying about the possibilities, the less time you’ll spend focusing on taking action that will calm you down and keep your stress under control. Calm people know that asking “what if? will only take them to a place they don’t want—or need—to go.

They Stay Positive
Positive thoughts help make stress intermittent by focusing your brain’s attention onto something that is completely stress-free. You have to give your wandering brain a little help by consciously selecting something positive to think about. Any positive thought will do to refocus your attention. When things are going well, and your mood is good, this is relatively easy. When things are going poorly, and your mind is flooded with negative thoughts, this can be a challenge. In these moments, think about your day and identify one positive thing that happened, no matter how small. If you can’t think of something from the current day, reflect on the previous day or even the previous week. Or perhaps you’re looking forward to an exciting event that you can focus your attention on. The point here is that you must have something positive that you’re ready to shift your attention to when your thoughts turn negative.

They Disconnect
Given the importance of keeping stress intermittent, it’s easy to see how taking regular time off the grid can help keep your stress under control. When you make yourself available to your work 24/7, you expose yourself to a constant barrage of stressors. Forcing yourself offline and even—gulp!—turning off your phone gives your body a break from a constant source of stress. Studies have shown that something as simple as an email break can lower stress levels.

Technology enables constant communication and the expectation that you should be available 24/7. It is extremely difficult to enjoy a stress-free moment outside of work when an email that will change your train of thought and get you thinking (read: stressing) about work can drop onto your phone at any moment. If detaching yourself from work-related communication on weekday evenings is too big a challenge, then how about the weekend?

Choose blocks of time where you cut the cord and go offline. You’ll be amazed at how refreshing these breaks are and how they reduce stress by putting a mental recharge into your weekly schedule. If you’re worried about the negative repercussions of taking this step, first try doing it at times when you’re unlikely to be contacted—maybe Sunday morning. As you grow more comfortable with it, and as your coworkers begin to accept the time you spend offline, gradually expand the amount of time you spend away from technology.

They Limit Their Caffeine Intake
Drinking caffeine triggers the release of adrenaline. Adrenaline is the source of the “fight-or-flight” response, a survival mechanism that forces you to stand up and fight or run for the hills when faced with a threat. The fight-or-flight mechanism sidesteps rational thinking in favor of a faster response. This is great when a bear is chasing you, but not so great when you’re responding to a curt email. When caffeine puts your brain and body into this hyperaroused state of stress, your emotions overrun your behavior. The stress that caffeine creates is far from intermittent, as its long half-life ensures that it takes its sweet time working its way out of your body.

They Sleep
I’ve beaten this one to death over the years and can’t say enough about the importance of sleep to increasing your emotional intelligence and managing your stress levels. When you sleep, your brain literally recharges, shuffling through the day’s memories and storing or discarding them (which causes dreams), so that you wake up alert and clear-headed. Your self-control, attention, and memory are all reduced when you don’t get enough—or the right kind—of sleep. Sleep deprivation raises stress hormone levels on its own, even without a stressor present. Stressful projects often make you feel as if you have no time to sleep, but taking the time to get a decent night’s sleep is often the one thing keeping you from getting things under control.

They Squash Negative Self-Talk
A big step in managing stress involves stopping negative self-talk in its tracks. The more you ruminate on negative thoughts, the more power you give them. Most of our negative thoughts are just that—thoughts, not facts. When you find yourself believing the negative and pessimistic things, your inner voice says, “It’s time to stop and write them down.” Literally stop what you’re doing and write down what you’re thinking. Once you’ve taken a moment to slow down the negative momentum of your thoughts, you will be more rational and clear-headed in evaluating their veracity.

You can bet that your statements aren’t true any time you use words like “never,” “worst,” “ever,” etc. If your statements still look like facts once they’re on paper, take them to a friend or colleague you trust and see if he or she agrees with you. Then the truth will surely come out. When it feels like something always or never happens, this is just your brain’s natural threat tendency inflating the perceived frequency or severity of an event. Identifying and labeling your thoughts as thoughts by separating them from the facts will help you escape the cycle of negativity and move toward a positive new outlook.

They Reframe Their Perspective
Stress and worry are fueled by our own skewed perception of events. It’s easy to think that unrealistic deadlines, unforgiving bosses, and out-of-control traffic are the reasons we’re so stressed all the time. You can’t control your circumstances, but you can control how you respond to them. So before you spend too much time dwelling on something, take a minute to put the situation in perspective. If you aren’t sure when you need to do this, try looking for clues that your anxiety may not be proportional to the stressor. If you’re thinking in broad, sweeping statements such as “Everything is going wrong” or “Nothing will work out,” then you need to reframe the situation. A great way to correct this unproductive thought pattern is to list the specific things that actually are going wrong or not working out. Most likely you will come up with just some things—not everything—and the scope of these stressors will look much more limited than it initially appeared.

They Breathe
The easiest way to make stress intermittent lies in something that you have to do everyday anyway: breathing. The practice of being in the moment with your breathing will begin to train your brain to focus solely on the task at hand and get the stress monkey off your back. When you’re feeling stressed, take a couple of minutes to focus on your breathing. Close the door, put away all other distractions, and just sit in a chair and breathe. The goal is to spend the entire time focused only on your breathing, which will prevent your mind from wandering. Think about how it feels to breathe in and out. This sounds simple, but it’s hard to do for more than a minute or two. It’s all right if you get sidetracked by another thought; this is sure to happen at the beginning, and you just need to bring your focus back to your breathing. If staying focused on your breathing proves to be a real struggle, try counting each breath in and out until you get to 20, and then start again from 1. Don’t worry if you lose count; you can always just start over.

This task may seem too easy or even a little silly, but you’ll be surprised by how calm you feel afterward and how much easier it is to let go of distracting thoughts that otherwise seem to have lodged permanently inside your brain.

They Use Their Support System
It’s tempting, yet entirely ineffective, to attempt tackling everything by yourself. To be calm and productive, you need to recognize your weaknesses and ask for help when you need it. This means tapping into your support system when a situation is challenging enough for you to feel overwhelmed. Everyone has someone at work and/or outside work who is on their team, rooting for them, and ready to help them get the best from a difficult situation. Identify these individuals in your life and make an effort to seek their insight and assistance when you need it. Something as simple as talking about your worries will provide an outlet for your anxiety and stress and supply you with a new perspective on the situation. Most of the time, other people can see a solution that you can’t because they are not as emotionally invested in the situation. Asking for help will mitigate your stress and strengthen your relationships with those you rely upon.

http://www.huffingtonpost.com/2014/02/12/successful-people-calm_n_4769119.html?utm_hp_ref=tw