1. The First Step to Coping with Stress

    July 27, 2013

    coping with stress

    by Andy LaPointe

    The first step to coping with stress is to better manage your sleep cycle. According to a survey conducted for Targeted Medical Pharma, 83% of Americans do not get enough sleep. This means only 17% of the entire U.S. population feels rested and ready to conquer the day when they awake. The results of this survey was revealed at the Sleep 2013 conference in June.

    So how does getting a poor night’s sleep affect an individual’s ability to cope with the stress of daily life? When dealing with a stressful situation, either real or perceived, your body immediately goes into the primal “fight or flight” mode. Stress does cause physical changes in your body including shallow breath, heightened sense of awareness and the release of adrenaline. All of these changes are preparing your body to immediately run from danger or face the threat head on. Unlike days gone past, when stress was usually caused by being confronted by a predator or other physically harmful situation, today the majority of stress is caused more by non-physical confrontations liking missing a deadline at work or arguing with the kids.

    However, since physically fighting or running away with co-workers or your kids wouldn’t be appropriate in today’s modern world, your body still reacts the same way. Thus, if your body’s stress is triggered several times per day and you don’t resolve it, you may end up with chronic stress. Chronic stress is where your body is continually in a “stress-out” state. This makes dealing with simple everyday situations (traffic jams, being late for an appointment, car repair issues, etc.) difficult to deal with and more complex issues, (relationship conflicts, work-related issues, etc.) nearly impossible.

    As time passes and stress continues to build, the individual may soon find it difficult to relax. Since relaxation is vital to enjoying a restful night’s sleep, falling asleep and staying asleep becomes more difficult. “Losing sleep” over a real or perceived situation not only makes it difficult to fall back to sleep but an individual may also find themselves waking up several times during the night.

    Strategies to Getting a More Restful Night’s Sleep  

    Several simple strategies are available to get a more restful night’s sleep naturally. The first strategy is to create pre-sleep meditation or night-time rituals. For example, avoid watching television and using electronics (computers, iPad, iPhone, etc.) at least an hour before bed. Electronic devices stimulates brain activity and prevents your mind from slowing down and relaxing, which is vital to falling and remaining asleep. The second strategy would be read a non-business related book to slow the mind prior to going to bed. In addition, avoid alcohol within a few hours of going to sleep.

    According the published research in Alcoholism: Clinical and Experimental Research drinking alcohol prior to going to sleep increases your chance of waking up during the night. In addition, it has been long known alcohol also reduces REM sleep, thus lowering the overall quality of sleep.

    Finally, drink a glass of tart cherry juice before bed. Tart cherries are Mother Nature’s top source of naturally occurring melatonin. One ounce of tart cherry juice concentrate mixed with seven ounces of water delivers over 130ng (nanograms) of melatonin. According to Dr. Russell Reiter from the

    University of Texas, to date no other fruit or vegetable has been discovered that provide more melatonin than tart cherries.  Dr. Russell Reiter is often referred to as the “Dean of Melatonin” by his peers.

    In addition to Dr. Reiter’s work on tart cherries, in 2010 Dr. Wilfred Pigeon a researcher at the University of Rochester conducted sleep research with tart cherry juice, too. The results of the research showed the participants who drank the cherry juice, slept an average of 17 minutes more. According to Dr. Pigeon, ‘Given the side-effects of some medications, it is encouraging to have a natural alternative.’

    So the next time stress and anxiety are preventing you from getting a better night’s sleep, create a nightly ritual, avoid drinking alcohol and enjoy a glass of tart cherry juice each night before turning in.

    Image Credit: Jöshua Barnett

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  2. How to Manage Stress Based on Your Personality Type

    July 25, 2013

    stressed out

    by Jeff Hirz

    Today’s Western society, somehow, someway, for some reason, is more stressed than it has ever been. Combine long working days with a sense of entitlement, increased incidence of immediate gratification, and the marketing delusion called American (Consumerist’s) Dream, and you’ve got yourself the richest countries in the world that are also the unhappiest and the most stressed.

    So begs the question – what can we do to improve ourselves?

    Starting at the Individual Level

    I am a lowly, burgeoning writer, and thus my talents have what one might call a “fat chance” of impacting the zeitgeist of the age. Therefore my attentions have turned to the individual rather than society as a whole. “Start small,” mama always said . . .

    So how can we, as individuals, improve ourselves? Much of it comes down to simply managing stress. Lower stress levels mean increased dopamine levels (i.e. happiness levels) mean everybody wins, so let’s turn to the wonderful folks at Harvard University to give us some answers. We can qualify and categorize ourselves, which helps many people help themselves, by using the DISC Theory Personality Traits, developed by scientists at Harvard.

    DISC Theory divides human behavior into four categories (or personality types): driver, compliance, influence and steadiness. But how do we incorporate these on an individual level to assist us in effectively managing stress?

    How Driver Personality Types Can Manage Stress

    With much of a driver’s value system centering on control, drive personality types will likely have the hardest time managing stress of all the DISC personalities. A drive personality type, however, is an innovator and problem-solver, having little fear associated with risk-taking – this is a distinct advantage in the area of stress management. They know they have to do something, that they have to take some action, to de-stress. At a surface level, this can be extremely beneficial.

    Driver personality types desire results, and so a step-by-step program with achievable goals along the way is a great starting point. If you can introduce stress management as a challenge to be overcome, a driver will be that much more motivated to effectively manage their stress – likely with a direct correlation with their odds of success.

    How Compliance Personality Types Can Manage Stress

    Compliance personality types are your list-makers, your fact-finders, and your quality control managers. If you find yourself in this category, you’re likely much more likely to bury stress and let it build up, not wanting to cause a fuss or blur any existing boundaries.

    For compliance personality types to effectively manage stress, it’s important that you lay out clear advantages in logical order with plenty of detail – make a detailed list of what it is you want to achieve and map it out for yourself. A strength of compliance personality types is that they are clear and logical thinkers who normally don’t let emotion get in the way of a task, so practicality and preparation is key when discovering why reducing stress levels is important. Clear out the clutter so you can focus in and direct your attention to a singular, clear-cut task.

    How Influence Personality Types Can Manage Stress

    Your influence personality type tends to be the more sensitive one of the group, so consideration of esteem, emotional balance and social acceptance will go a long way. Difficulties that influence personalities will encounter may stem from the fact that they appreciate a little more sensationalism and excitement, so they may be unintentionally welcoming stress into their lives. If you’re not sure you fit this mold, ask yourself this question: “Do I watch Real Housewives of [insert city here]?” If the answer is yes, you may be an influence personality type.

    But there’s still hope! Associate your stress with that same level of excitement and need for a bit of drama and treat it as a problem to be solved – influence personality types are notoriously creative and thrifty problem solvers whose general personality trends toward the positive. View your stress level from a top-down approach with little detail and plenty of freedom for interpretation – the typical influence personality will put more stock in the ride than any type of end-goal or destination.

    How Steadiness Personality Types Can Manage Stress

    Steadiness personalities are, well, steady. They’re the patient ones, the understanding ones, and everybody’s friend. Stress builds up in steadiness personality types due to an inability to juggle multiple tasks, to adapt quickly to change, or to properly establish priorities.

    A good way for the steadiness personality type to manage stress is to take baby steps: lay out a plan where activities are able to be started and finished. Steadiness personality types take great pleasure in the small successes, and so having baby steps along the path to No-Stress Land is a great motivator to pull yourself out of that stressful mindset.

    Keep in mind: most people are a combination of several of these different personality types, so when using the DISC personality types to evaluate how to alleviate your own stress, take into account that you likely don’t fall neatly into any singular category. Take techniques for multiple personality types and combine them to form your own unique method of managing your stress.

    But just knowing your personality type is a good first step. Just remember to keep walking.

    Image Credit: Giulia Bartra

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  3. Taking it to Heart: the Connection between Mental Illness and Heart Disease

    July 21, 2013

    Mental Illness and Heart Disease

    by Carolyn Heintz

    For years, researchers have deliberated the symbiotic connection between mental illness and heart disease. Not only do those living with mental illness have a propensity for developing heart disease, but individuals diagnosed with heart disease are often likely to develop mental health problems. This reciprocal relationship is a complex one that requires vigilance in both (1) actively working to improve heart health and (2) maintaining positive and open communication with your doctors.

     

    Preventing Heart Disease when You Have Preexisting Mental Health Issues

     

    Unfortunately, those living with mental illness are likely to engage in unhealthy heart behaviors like smoking and a poor diet. Additionally, these individuals often suffer from high blood pressure and high cholesterol, which only increase their chances of developing heart disease. The key is to promote heart health by making some necessary lifestyle changes.

    First of all, physical activity is absolutely crucial; even adding a short walk after meals can make a substantial difference. For those living with mental illness, it can be difficult to find the motivation for fitness. The key is to find activities that you truly find enjoyable, preferably with a friend or partner who will hold you accountable to routine exercise. Sign up for a salsa dance class, go on regular hikes, whatever you find gratifying—just be sure to do something to get your heart rate up.

    Second, adopt a more balanced diet. Remember: moderation is the name of the game. An occasional treat is perfectly acceptable (go for that cupcake!) but don’t overdo it. Operate by the 80/20 rule: 80% of the time make responsible diet choices and leave 20% for treats. Also, make a conscious effort to incorporate more fruits and veggies into your diet and reduce your sodium (salt) intake. Look for choices that are high in fiber and avoid foods that contain bad fats (like saturated and trans-fats). Portion control is also advisable: pay attention to deceptive serving sizes on the “Nutrition Facts” table.

    Third, consider adding supplements to your routine. Both fish oil and flaxseed are said to have a beneficial impact on your heart health; but make sure you follow the recommended dosage. In line with this preventative thinking, consider adding preventative screenings to your yearly routine. These health screenings give you a greater awareness of your body and your health and can help avoid health problems later on in life.

     

    Maintaining Mental Health after Heart Disease Diagnosis

     

                It’s a two-way street; a heart disease diagnosis can also spur mental health problems. According to Harvard Mental Health Letter’s “Depression and Heart Disease: Mind and mood affect the heart,” nearly half of all hospitalized heart patients experience some sort of symptoms of depression and up to 20% of said patients will actually develop depression.

    Receiving a heart disease diagnosis is a terrifying experience, but it is vital to maintain positive communication with your cardiologist. Ask questions, ask for advice, and don’t be afraid or embarrassed to talk to your doctor about any mental health issues you may experience. Be open about what you are feeling and be receptive to your cardiologist’s advice; you will not shock them with any negative feelings—they’ve seen it all before and can offer valuable guidance over the course of your treatment. Most importantly, remember that half of heart disease patients are feeling the same thing you are and you are not alone.

    Mind over Matter

     

                The link between the body and mind is powerful and undeniable. As many of you know, mental illness affects your entire body and the heart is no exception. I know it can be difficult, but it is absolutely crucial to maintain a healthy heart in order to live a full, healthy life. Whether you live with mental illness or heart disease, don’t underestimate the link between the two and make whatever necessary changes to keep both in check.

     

     

    Image Source: Wikimedia Commons; http://commons.wikimedia.org/wiki/File:Love_heart.jpg

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  4. How to Ensure Relaxing Sleep Using Feng Shui

    July 9, 2013

    relaxing dreams

    by Emilie Whitmore

    Is your home a relaxed haven or a cluttered prison? Your home should be your sanctuary, the place where you go at the end of your long working day to relax, unwind and recharge your batteries. For some though, their house is a burden, a place where they feel trapped and confined, struggling under a mountain of clutter and chores – But it doesn’t have to be that way, and in this article we are going to discuss some great tips to help declutter your home and create Feng Shui to induce relaxation and encourage positive energy.

    Feng Shui improves your quality of life by encouraging positive qi, (positive energy). Feng Shui says that unused and unloved items collect bad energy and advises decluttering and arranging your possessions in a particular way which can improve your life by encouraging a more positive energy flow. Now who are we to argue! Feng Shui is based on the dynamics of Yin and Yang, these are the forces of energy around us constantly, Yin (feminine) soft, slow, relaxed and silent and Yang (masculine) aggressive, solid and fiery. You need a balance of both energies and they must exist and flow harmoniously throughout your home – but if you are struggling to relax in your home perhaps you need to encourage more of the relaxing and calming Yin and create less of the Yang.

    Relaxing sleep is the most important for your psychological health, so we are going to explore the use of Feng Shui techniques in your bedroom, an often overlooked but prime place to start your Feng Shui project as it is, or perhaps it should be, the most relaxing part of your home whereas in other parts such as in the kitchen you want a more invigorating and stimulating environment.

    Furniture positioning:

    The position of furniture is an important aspect of Feng Shui. You bed is your prime piece of furniture in your bedroom, according to these principals the ideal position of your bed is where you can see the door while laying in bed without being directly in front or in line with it. It is also always advisable to have a good supporting wall behind your head, or a strong headboard, grounding and balance across the room and no sharp angles pointing towards you. To create balance, have two bedside tables instead of 1, and reframe from pushing your bed up against the wall. These concepts make great sense as they promote a sense of safety while you rest which is conducive to relaxation and sleep; these are really instinctive safety measures, as only when you are truly safe can you feel 100% relaxed.

    Mirrors:

    Mirrors you might think are great for reflecting light and for creating the illusion of space in your home – but according to Feng Shui placing a mirror opposite the bed is a big mistake! A mirror opposite your bed drains your energy when you need it most when you are sleeping and relaxing. Mirrors reflect you – thus multiplying your energy, amplify tensions or worry. There is also the argument that a mirror opposite the bed creates the allusion of a third person in the bed and promotes infidelity!

    Doors:

    We mentioned the bedroom door but you do not want your bed in line with any of the doors in your bedroom such as en suite bathroom door, balcony door, any door! This is firstly because traditional Chinese feng shui masters say that a bed aligned with a door resembles a coffin that is always taken away feet first – Not the best image when trying to relax! But also because doors have an energy pull towards them and this is not what you want when trying to relax in bed.

    Head space:

    Whilst in bed you do not want to put anything hanging above it – again to promote the feeling of safety. Leave nothing hanging above your head. Beams, a ceiling fan or chandelier above the bed are all bad Feng Shui. Anything above the weight than a piece of soft fabric will create oppressive/heavy energy which is not ideal for inducing relaxing sleep.

    Clutter:

    According to Feng Shui, clutter can block the flow of chi leading to stagnation, disturbed sleep and generally prevent your life from moving forward – basically it’s weighing you down and holding you back – this if nothing else is bound to cause you stress and worry.

    The space under your bed shouldn’t be used for storage, it should be kept as clear as possible and wardrobes and draws should be kept clean and tidy – so the methodology of out of sight out of mind by bunging everything under the bed or in the wardrobe is really not an option. Streamline as much as possible or use some storage for excess possessions that you have no room for.

    Use your bedroom only as a bedroom; keep out any televisions, computers, and other distracting equipment that promote energy expulsion and brain power such as files and paperwork.

    Fresh air: Open windows and let in fresh air full of oxygen. If this is not always possible one of the easiest ways is to decorate your space with top air purifying plants such as the Areca Palm which is particularly easy to care for and leaves your space with a fresh feel reduced of toxins.

    Lighting: Use candles in the evening for natural soft lighting or use a dimmer switch.

    Colour palette: Decorate your bedroom with neutral/skin tone colours which are more relaxing. Use fewer Yang like, strong vibrant colours that are energy zapping and too stimulating for the bedroom environment.

    Whilst it may seem a mean feat to incorporate all these techniques into your bedroom why not try a few tactics and see if this induces the relaxing Yin energy flow into your home and encourages you to truly relax.

    Image Credit: marketing-deluxe @ Flickr

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  5. Panic Attacks And Acupuncture: An Alternative Treatment

    June 27, 2013

    Panic attack

    by Ryan Rivera

    While the Bay area is a great place to live, it’s not without its stresses. Many people struggle with stress and anxiety daily, and some of those people experience stress so severe that it culminates to panic attacks. Aubrey Huff of the San Francisco Giants made headlines last year when he was sidelined for hours as a result of a severe panic attack, and thousands of less famous residents suffer from these attacks regularly to the point where they need serious intervention.

    Panic attacks are complicated anxiety problems. They’re not just an issue with stress and anxiety. They’re also a problem with “over-sensitivity” – where the mind becomes overly focused on physical sensations to the point where it notices each and every change in the way your body feels, and those sensations end up triggering panic attacks. That’s what makes acupuncture as a panic attack treatment so interesting, because it can potentially help control not only the anxiety, but also the sensitivity that triggers episodes of panic.

    The Benefits of Acupuncture for Panic Attacks

    In order to treat panic attacks, you have to first combat anxiety and stress, and then follow that up with some type of solution that counters some of the anxiety attack triggers – for example, minor aches and pains, an increased heart rate, etc. That’s one of the reasons I’ve always been fond of acupuncture. Acupuncture has specific points on the body (which can vary depending on your stresses) that are known to promote significant mental wellness. Acupuncturists often have different views on which points to use depending on their training, but you’ll find that such points may include:  ST 30,  LIV 13, P 4, HE 5, and P 6

    These are the areas that reduce issues like heart palpitations, mania, tension, and more. They’re the release points for a variety of anxiety-related symptoms and issues, and some of many that are linked to providing the body with considerably more resistant to anxiety and stress.

    However, in addition to the basic anxiety relief points, acupuncture can be used to address other issues as well, and may have some additional benefits beyond reducing anxiety and stress symptoms that can help you overcome your panic attack issues.

    Acupuncture and Focus

    One of the main problems with panic attacks is that the more reminders you have about your panic attacks, the more likely you are to get one. This is because thinking about panic attacks can cause panic attacks. The more distracted you are, the less likely a panic attack will occur.

    Taking medications every day or going to therapy regularly may have some advantages, but they also force you to remind yourself that you suffer from panic disorder, which of course increases the likelihood that you’ll think about your symptoms and create a new attack. On the other hand, while you may need to attend regular acupuncture treatments, it is also not something you need to address daily. This will help ensure that you’re not overly focused on it, so that when you’re living without stress you’re not as reminded of your panic.

    Acupuncture and Reducing Physical Sensations

    Similarly, acupuncture can potentially stop some of the physical sensations that cause panic attacks beyond those related directly to anxiety. For example, if you often feel that your legs are weak, and when you feel this way you have a panic attack, then by addressing this directly (ie, using acupuncture to prevent leg weakness) you’ll decrease the frequency of your physical sensations and ultimately have fewer issues that cause attacks.

    Using Acupuncture as an Alternative Panic Attack Treatment

    For all of these reasons, acupuncture has become a very interesting method of treating anxiety and panic, and is growing in popularity within the Bay Area.

    Any anxiety treatment needs to incorporate lifestyle changes that contribute to anxiety. Fatty foods, obesity, a lack of exercise, and working in a stressful environment are all issues that will always cause some anxiety. Make sure that you’ve examined the ways that you yourself have increased your own anxiety symptoms, because while acupuncture (and any anxiety treatment) can reduce anxiety, they cannot stop you from contributing to it without your own willingness to commit to life changes.

    But when you’ve made those changes, there are several reasons that acupuncture may be to your advantage when you suffer from panic attacks. Find an acupuncturist you trust, and you may find that your panic attacks drastically decrease in overall frequency and severity for weeks at a time.

    Image Credit: Luis Sánchez

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  6. Why Exercise is Good For Your Brain

    June 24, 2013

    by Christine Hanchett

    We all know that exercise is important for maintaining a healthy body weight and gaining muscle, but did you know that exercise is good for your brain as well?  To be more specific, it is actually cardio exercise that has been shown to be great for the brain.  That is not to say that anaerobic exercise isn’t good for the brain—it’s just that there hasn’t been too many clinical studies to conclude one way or another yet.   But there has been a lot of research into cardiovascular exercise and improved cognition and brain plasticity.  So as to the specific reasons for the cardio exercise being good for the brain, here are the five main benefits:

    Sends More Oxygen to the Brain

              Physical exercise increases breathing and heart rate, sending more blood to your brain. The extra oxygen and glucose you receive from the improved blood circulation is used for enhanced energy production and waste removal. Exercise can actually make cerebral blood vessels grow, even in people of an older age. Walking is one of the best exercises you can do for your brain; you get the increased blood circulation and because it is not as strenuous as running, for instance, you do not get a buildup of oxygen and glucose in your leg muscles.

     

    Stimulates Growth of Neural Connections and Cells

              Exercise aids in the release of hormones, particularly those that aid in the growth and nourishment of new brain cells. New connections are also able to grow between important cortical areas of the brain. The growth of new neural cells (neurogenesis) and new connections between cells allows your brain to have what is called “plasticity.” Plasticity refers to the brain’s ability to reorganize neural pathways. These types of changes occur when we learn something new or memorize new information. Research supports the idea that if someone experiences a brain injury, plasticity allows another part of the brain to actually adapt itself to be able to perform the duties of the injured part!

                      

    Better Cognition

              Exercise not only makes you look better, it can make you smarter as well! The increased blood flow to your brain from your increased heart rate can improve your memory, learning ability, concentration, executive functioning (planning, organization, the ability to mentally juggle several different tasks at once, etc) and abstract reasoning. To really improve your brain, take some ballroom dance classes; you’ll be getting the brain benefits of exercise and improving your cognition mentally (by having to remember the steps) at the same time!

     

    Reduces Effects of Stress

    When you are stressed, cortisol levels in your brain become higher, leading to slow, scattered thinking, impaired learning, and forgetfulness. High levels of cortisol can increase blood sugar and suppress the immune system. If prolonged, it can lead to muscle wasting (atrophy). Exercising helps to lower your cortisol levels, leading to clearer and faster thinking again.

    Protection Against Diseases

    Studies have shown that physical exercise can have a protective effect on the brain against diseases such as Alzheimer’s. The more an individual exercises, the less likely he or she is to develop dementia or lose their mental abilities. Even light or moderate exercisers reduce their risk for mental decline significantly. Risk of stroke is also cut in half for those who spend at least twenty minutes a day exercising. Interestingly, the positive effects of exercise against age-related diseases are shown to be particularly beneficial for women.

    With all of these mental benefits in addition to the obvious physical benefits, why are you still reading this?  Get your butt down to the gym—now!

    Image credit: Bruno Hotz

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  7. How To Manage Stress During Your Job Search

    June 15, 2013

    Need to manage stress

    by Adrienne Erin

    If you’ve been looking for a job, you probably know that new opportunities don’t show up as quickly or as easily as you would like. There can be long stretches between jobs, when money and your happiness starts to run thin. When this happens, you can become frustrated and disappointed.

    No matter how long you’ve been looking for a new job, stress can enter in as part of the process at any time. Everything from customizing cover letters to waiting for a call from the hiring manager can cause major tension and anxiety. It’s important to cope with this stress, both for the sake of your sanity and for the success of your job search. Seeming desperate, depressed, or cynical can hurt your chances at scoring an interview or an invitation back.

    How do you manage stress when the phone doesn’t ring or there are no emails asking for an interview? Well, the good news is that although job hunting can be challenging, there are choices you can make to decrease stress.

    Get a Support Group

    Every stressful situation is handled more effectively when you have people around you who are supportive. Reaching out to your family and friends about how you’re feeling during your job hunt is a good way to relive stress and lessen the burden. These individuals can give you a boost of confidence right when you need it most and help keep you feeling motivated.

    If you don’t have a support group and you’re feeling uneasy with your job search, try joining an anxiety support group or a group for job searchers to help ease the tension. Being around others who are in similar situations will remind you that you’re not alone in your struggles. Plus, it can be great networking – most of you will not be in direct competition, and you may have contacts that could help your fellow members and vice versa.

    Don’t Overdo It

    Don’t apply for any and every job you find just because you’re feeling a little desperate. Take it easy and only apply for jobs you’re highly qualified for. Even if the bills are piling up or you’re fed up with your boss’s demands, applying for too many jobs will most likely result in a lot of rejection. It will also drain your energy and open the doors for stress to come into your life.

    Make Time for Relaxation

    Your job search should not consume your life and only take up a few hours of your day. Take time to relax and rest so you will be energized when you get back on the job-search grind. Have fun while you’re job searching by keeping an active social life with family and friends. You can also try to take on new, relaxing hobbies, such as organic gardening – this one is excellent to manage stress. It’s important to focus on positive thinking instead of looking at the downsides.

    When you are mentally relaxed, your job search will be more effective — and mentally relaxed candidates are more attractive candidates.

    Keep a Positive Attitude

    It can be hard to keep a positive attitude if you’ve lost your job or hate the one you do have, but you must have one in order to keep stress away. Your job search will be more useful if you remain focused and motivated throughout the process. If you don’t think you are worthy of being hired, this will be evident in your interview skills and affect your desire to look for work. Instead, put your best foot forward and focus on the positives. When you have confidence, it will show in your demeanor and transfer over to your job searching skills.

    Image Credit: Alec Couros

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  8. How to Keep Fit While Travelling

    June 7, 2013

    keep fit

    By Sohaib Siddique

    My two biggest passions in life are fitness and adventure. I have never lived in one country longer than two years—half of the time which is usually spent visiting regions around me. As a kid, I’ve also always been into health and fitness. Missing a workout ruins an entire day for me, even when I am on vacation. But over the past few years, I have taught myself how to travel without sacrificing my health and fitness. This way I could dedicate my life to both my biggest passions. I picked up tips along my travels by talking to other people who were in great shape. Here are a few of them.

    You don’t need a whole gym…

    If you let your creative mind run free, you can use random things to replace weights. There’s always an item that can get blood running through your veins and your muscles pumped. If you feel like spending money, you could always get inflatable weights to fill up with water, but those would be a disaster in my opinion. You could use litre bottles, chairs, tables, rocks filled into a backpack—the options are endless. Rather complaining about not having a gym, make your own gym.

    Your body is heavier than you think…

    The experienced gym rats know very well that bodyweight exercises can prove very effective. In fact, all you need is some empty space and you’re good. If you need a workout matt, just use a couple towels.

    Do push ups for your chest, arms and shoulders. If you cannot do a complete push up, do the knee-variation instead. If you need more resistance, then elevate your feet off a chair, a table or anything else. Not a big fan of push ups?—no problem, do dips instead. Just put two chairs together with some weight on them (like your suitcase) and you’re good. Dips essentially work the same muscle groups push ups do.

    There’s no better lower body exercise than the squat. Squats are the ultimate mass builder—when I travel, I fill up my backpack with anything I can find—rocks are a great way to get a lot of weight without too much volume. Just throw that on and do some squats making sure you go deep each time to maximize resistance. Finish off with a core workout of crunches and sit ups. Again, you can hold a water bottle against your chest if you need more resistance.

    Travelling solo sucks, travel with a chin up bar instead…

    You would be surprised with the amount of exercises you could do using a simple door-mounted chin up bar. These bars only cost $25-30 and easily fit into suitcases. They mount onto most doors across the world and prove as a great workout aid. You can perform chins/pulls with different grips to get a complete back workout. Take it off the door and onto the floor to use the grips as push up handles. You can be creative and work different body parts as long as you know what you’re doing. P90x has some great exercises that use chin up bars to target different muscle groups.

    Still need a gym? Then use one…

    Sometimes, you just can’t get enough resistance no matter how much weight is piled onto your back. More advanced trainees should turn to public facilities when they’re travelling at this point. I’ve done this many times, and all you really need to do is go to the local gym and ask them if you can give it a trial day. Nine times out of ten they’ll be more than happy to give the new local who has just moved in a go at with their facilities. Remember, most cities have more than one gym, so give them all a “try”. Hey, we have to do whatever it takes to stay in shape!

    Modern day European cities are filled with public stations and parks that make a great outdoor gym, too. All you really need are some monkey bars and an improvised dips station and you’re set.

    God gave you legs to use them…

    We often find ourselves walking, running and even hiking from here to there when we’re away from home—and the bags can get pretty heavy. This is really good exercise, but if you’re someone who usually does a lot of running and other cardiovascular exercise anyway, then you will miss the rush you usually get. But now that you’re travelling, you have all the free time you can possibly get. Go for a run before you start your next exciting day. It’s a good way to get to know your surroundings when you’re on the road, too.

    If you’re really a cardio bunny, then you could rent a bike or throw on some roller blades for the day. There are always fun ways to combine tourist activities and exercise. Always think outside the box.

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  9. The Science of Sleep: Lessons from a UK Study

    May 24, 2013

    lack of sleep

    by Angus Carbarns

    You slip the PJ’s on, switch the light off and as your head hits the pillow after a long day you fall into a deep, restful slumber… at least, that’s the dream – but a third of the population gets by on just five or six hours sleep a night and bedtime has become a nightly struggle. Read to find out how to sleep longer and better, and why sleep is so important.

    Why sleep matters

    Margaret Thatcher may have been able to get by on just 4 hours of shut-eye a night, but for us mere mortals, a good night’s sleep is crucial to help us feel our best. The dangers of a lack of sleep are enough to keep us up at night worrying: sleep deprivation has been blamed for stimulating the creation of the sinister-sounding ghrelin which makes us eat more and put on weight, is linked to an increase risk of stroke, heart disease and high blood pressure and can affect our performance at work (Bill Clinton has said that ‘every important mistake I’ve made in my life, I’ve made because I was too tired’).

    Worryingly, recent reports suggest that British schoolchildren aren’t concentrating in class because they’re not getting enough kip – and researchers from Berkeley in California say it may even contribute to marital woes.

    Britain’s sleep deficit

    Unfortunately, it seems many Brits are getting by with far too little sleep, opting to play catch-up at the weekend to make up for the lack of sleep.

    A recent sleep study has found that we’re a nation of eternal snoozers who are too sleepy to get up as soon as our alarm goes off. One in ten of respondents to their survey hit the snooze button up to five times before lugging themselves out of bed, with 14% waiting for the very last minute to get up.

    But some don’t even make it out of bed in time, with one in ten people owning up to having missed a job interview because they slept in and a whopping 25% sheepishly admitting to having received a warning from their boss for being late.

    So how can we get a more restful night and bound out of bed in the morning with enthusiasm instead of lethargically hitting snooze again?

    5 tips for better sleep

    1.       Lights off

    Let’s face it, we’re a society addicted to our gadgets. If you turn to your phone or tablet to check out what’s happening on Twitter before nodding off or take an e-reader instead of a paperback to bed to help you wind down, stop.

    According to the sleepcouncil.org.uk, being exposed to even the slightest glimmer from an electronic gadget can disrupt our body’s natural circadian rhythms, keeping you awake at night.

    Bright lights, whether it’s from a streetlight or a phone, suppresses melatonin (the sleepy chemical) so invest in some decent blackout blinds and a good eye mask. You can even get some eye masks that are filled with lavender to help you feel even more tranquil and ready to get some zzzs.

    2.       Switch off your thoughts

    Many people struggle to nod off because their minds are racing with worries about what to say in that meeting the next day or going through a mental to-do list for the weak. And with the economic downturn, many Brits are kept up worrying about how to pay their bills or if they’re going to lose their job.

    Break the cycle by writing things down on paper to get niggling worries out of your head. If you’re plagued with recurring feelings of anxiety, it may be best to try simple cognitive behavioural therapy exercises, or even speak to a therapist or a friend to get it off your chest.

    3.       Get moving

    It may be the last thing you feel like doing when you’re chronically tired, but going for a gentle jog or doing some form of light exercise in the evening will help you wind down and sleep more deeply. If running’s not your thing, try to slot in time for yoga – the mindfulness and breathing techniques you’re taught in a yoga class will help you chill in no time.

    4.       Snack to snooze

    Being too full or too hungry will affect your sleep, so you want to aim to eat a light snack a few hours before bed that’s just enough to satiate any hunger pangs.

    Go for foods that contain Tryptophan which converts into serotonin, a clever chemical that helps you deal with stress and anxiety and turns into melatonin at night which helps you sleep. Tryptophan tends to be found in foods that are high in protein like turkey, pumpkin seeds, chicken and cheese. Yes, you heard that right – it’s a myth that cheese will give you nightmares.

    Though many people unwind with a glass of wine before bed to help them doze off, alcohol severely disrupts the quality of your sleep — stopping you from getting REM (the holy grail of the sleep world). If you crave a reward after work and feel a bit frazzled, try a bubble bath with a few drops of lavender oil or go for a run instead.

    5.       Get into a routine

    Try to get into the habit of heading to bed at the same time every night and banish any distractions like work or TV from the bedroom after a cut-off point so your body gets used to winding down at a certain time.

    And everyone knows that it’s quality, not quantity that matters when it comes to sleep. Your body goes through various sleep cycles during the night, and you’ll feel groggy if you wake up at the wrong point during a cycle, even if you’ve been asleep for a while. One sleep cycle typically lasts about 90 minutes, so decide when you need to wake up and work out when time to go to bed to get about four or five complete cycles.

    Image Credit: Ashley Webb

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  10. The Physiology of Emotions

    May 22, 2013

    emotions

    by Kady Babs

    We often feel pressure in our bodies as a result of strong emotional experiences. When we are embarrassed we describe it as a “blush” and during intense anger we refer to a “pounding” in the temples. Most often people report a ‘knot” in the stomach when frightened, and when they nervous they experience “butterflies”. These are the simple extreme examples from the common man’s experiences. There are, of course, a number of physiological changes that take place during emotions.

    Emotions and the Autonomic Nervous System

    The Autonomic Nervous System (ANS) regulates the body’s internal environment and usually functioning without conscious control. It has two divisions, the sympathetic and the parasympathetic. Both have broadly the opposite effects. The sympathetic division dominates during emergency or stress and promotes energy expenditure.

    The Sympathetic Nervous System (SNS) encourages the increase of blood sugar, heart heat and blood pressure required for sustained physical activity. But at the same time it inhibits the process of digestion. On the contrary the PNS (Parasympathetic Nervous System) dominates during relaxation and promotes energy conservation, it brings down the heartbeat rate and blood flow to the skeletal muscles also promoting digestion. Most of the physiological changes associated with strong emotion such as intense fear and anger are caused by activation of the parasympathetic division.

    Brain Structure and Emotion

     

    The ANS mainly triggers the physiological changes in emotions. The ANS is coordinated by the brain. The hypothalamus, in particular, and some areas of the limbic system are involved in a number of emotional reactions, such as anger, fear and aggression.

    In cases of exaggerated emotional behaviour in human beings, damage to certain limbic areas was found. Such damage can take place before, during or just after birth. It can arise from a variety of causes including diseases affecting brain. Drug abuse, trauma due to auto accident, athletic injuries or gunshot wounds also cause such damages. Charles Whitman of University of Texas was the man who killed his wife and mother one night. Next morning he climbed to top of campus tower with a powerful rifle with telescopic sight. From there he proceeded to fire at every thing that moved. After one and half hour when he was finally shot down by the police he had killed 38 people. Although he had received psychiatric treatment for the last many months, an autopsy revealed a malignant tumor on the amygdala, part of the limbic system.

    Psychologists believed that brain’s control over emotions was largely through hypothalamus and amygdala but recently it has become clear that cerebral cortex is initially involved as well. The most interesting discovery is that the cortex’s role in emotion is asymmetrical. That is the left side contributes more to positive feelings while the right side contributes more to the negative ones. Those who suffer extensive damage to the right cerebral hemisphere are often quite acid and dare free in mood. That means that euphoric emotions are greatly influenced by left brain activity. Injury to right brain may serve to dis-inhibit or let free.

    Image Credit: Natalie Jordan

    Category Health Tips, Mental Health | Tags: ,,,,,,,,,,,, | Comments Off on The Physiology of Emotions

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