Trainer » Stress

5 exercises that help to reduce stress.

admin — Sat, 24 Dec 2016 11:43:39 +0000

Stress is often difficult to define because it is a very subjective problem, exercise on the other hand, reduces the stress hormone and stimulates the production of endorphins, which are pleasure hormones. Stress is suffered by all, especially in this 21st century. It can led to health disorders, anger, chronic depression and a whole lot more problems, here are 5 exercises that can help to reduce the stress.

Deep breathing –

this is one of the best exercise for stress relief. It works better in the open, with the beauty of Mother Nature and a calming environment such as the garden, park, or even on a Terrance. Take a position like you want to do yoga and just take a big inhale deeply and slowly.

Walking –

this actually works, even though it sounds surprising, taking a stroll in the park or taking an early morning jog or run really helps to clear your head and makes you forget all your worries at the moment and when you have a clear head, you can begin to think of solutions to the problem and you are keeping fit in the process.

Tai chi –

this is an ancient Chinese exercise, the movements here are easy to perform because they are graceful, slow and focused. They involve deep breathing techniques, which is a combination of exercise and meditation all in one, this helps to reduce stress and keep you relaxed. Tai chi is an art that once perfected, it keeps you focused and reduces your stress levels, and it is also beneficial to the health.

Circuit training –

this is a combination of weight training and cardio and it involves short rest intervals in between. This exercise is beneficial for pumping the body’s endorphin levels and it improves the mood and helps to reduce stress.

Pilates –

this is a very popular form of exercise, which involves both physical movements alongside meditation techniques as well. This exercise can be performed on a machine or on an exercise mat or even on the floor. It is very enjoyable and helps you stay physically fit and it helps in the reduction of the stress levels.
When doing exercises, stress doesn’t become an issue anymore, because almost half of the population is dealing with stress. Stress can lead to many complication both health wise and can affect our activities, so instead of finding unhealthy ways to deal with stress, just deal with stress the healthy way and prevent future problems.

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6 foods that help to reduce stress.

admin — Sat, 17 Dec 2016 15:05:23 +0000

Choosing to turn to healthy foods when you are stressed, can have a positive impact on your mood, helping to relieve tension, stabilize blood sugar and send the stress away from your body, because eating junk foods while stressed may be dangerous to your health. Here are 6 foods that will help to reduce stress from your body.

Green leafy vegetables –

dark leafy greens like spinach are rich in folate, which helps the body to produce mood-regulating neurotransmitters, including serotonin and dopamine. A study shows that people that have folate in their foods are a lower risk of having depression.

Organic turkey breast –

turkey is a good source of tryptophan, an amino acid that your body converts into serotonin. Research shows that people that usually are always involved in quarrels become more pleasant after taking foods that contain tryptophan.

Fermented foods –

the secret that people don’t know to improve your mental health is in your gut, unhealthy gut flora can have an effect on your brains health. Nourishing your gut flora by eating fermented foods rather than processed foods and sugar is extremely important to support a positive mood.

Blueberries –

Anthocyanin is the pigments that give berries like blueberries and blackberries their deep colors. These antioxidants aid the brain in the production of dopamine, a chemical that is important to coordination, memory function, and your mood as well.

Dark chocolate –

anandamide, a neurotransmitter produced in the brain that temporarily blocks the feeling of pain and depression, it also contains other feel-good chemicals that prolong the happy feeling. Chocolate has even been referred to as the new anti-anxiety drug.

Sunshine –

this is not really a food. But, a dose of sunshine can help to stabilize your mood, serotonin which is a brain hormone associated with the elevation of the mood, and it rises with the exposure to bright light and reduces when there is a fall in the bright light. People with reduced levels of vitamin D are prone to been depressed.

Your diet usually plays a big role in stress management, there are some foods such as sugars and starchy foods that should be completely avoided when stressed out. There are also alternative ways that can help to deal with food aside diets, such as the emotional freedom technique, which help to reprogram your body’s reaction to everyday life stressors.

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A Muslim Mom With Her 4 Month Old Son Gets Attacked In A Grocery Store

Nancy Doyle — Thu, 23 Jun 2016 13:02:25 +0000

Police in London, Ontario, Canada, charged the woman in this photo with assault after she allegedly attacked a Muslim woman who was grocery shopping with her 4-month-old son. Can you imagine a four month baby witness this women attack his mother.

London Police Service

Police say the attack appeared to be unprovoked, with the suspect approaching the mother and “yelling at her for no apparent reason.”

“The woman spat on the victim, then punched her several times. The woman grabbed onto the victim’s hijab and attempted to pull it off of her head before pulling the victim’s hair.”

London Police Service

The suspect, who “spoke with a heavy accent” of indeterminate origin, left the area after the alleged attack. However, she was arrested and charged with assault just a day later.

The victim, who was not named by police, sustained minor injuries.

4 Ways Stress Affects Your Weight Loss Journey

admin — Sun, 24 Apr 2016 01:06:17 +0000

There are different sources of stress, including but not limited to, your job, illness, family and relationships. A weight loss journey is also a form of stress. This is because you have to try to control your eating habits because you have to exercise even when you don’t feel like, as well as, many other factors. Because the weight loss journey provides a form of stress, additional stress always has an effect on your weight loss journey
Some of the ways stress affect your weight loss journey include;

Increases unhealthy cravings

Stress induces the release of stress hormones. These stress hormones then lead to a short term increase in the use of energy. This short term increase use of energy induces increased intake of food, especially high-calorie foods. This is why when you are stressed you find yourself craving those sweet treats. In addition, stress many times leads to your mind trying to look for comfort. This then leads to an increase in cravings for “comfort food”. This, of course, opposes your weight loss journey and makes it ineffective.

Metabolic Rate

Stress has an interesting effect on your metabolic rate. In acute states (i.e. when you are under stress for short periods of time), stress actually increases your metabolic rates, thereby helping your weight loss journey. However, in chronic states, (i.e. over a long period of time) stress, by unknown mechanisms, leads to a slowdown in your metabolic rates, which then hinders the productivity of your weight loss journey.

Increased fat storage

Cortisol which is one of the stress hormones in chronic high states leads to an abnormal distribution of fat. This happens both in cases wherein the cortisol levels are due to a biological cause such as tumors or non-biological causes such as stress. This, of course, means that when we are chronically stressed, we are most likely to have an ineffective weight loss journey or regimen.

Increased Weight loss

Excess stress can lead to mental conditions such as anxiety, anorexia or even bulimia. These states usually lead to a decrease in appetite, feeling full at all times, as well as, non-localized stomach ache. These decrease in the intake of food then leads to an increased loss of weight which is in some way a plus to your weight loss journey.

Conclusion

Stress in excess has harmful effects on our bodies. It is either harmful or “beneficial” to our weight loss journey. Regardless of its effects on your weight loss journey. It is important to realize that excess stress is in total, not beneficial to both your physical and mental health. Therefore it is important to always try to control your stress levels as well as eat healthily and exercise regularly.

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5 Foods To Help Relieve Stress

admin — Tue, 22 Mar 2016 02:45:25 +0000

Stress is as much a permanent fixture in your life as a coffee machine in your office. This is due to the fact that every day, the human body reacts to situations around it – and the way you handle or cope with such things determines how stressful you get. Having a healthy and balanced diet, on the other hand, makes you far less stressed out than your counterpart, who isn’t eating healthy. Guessing you already have way too much stress on your hands, reach for these items next time you’re feeling under the weather, or just close to that breaking point.

1.Nuts

Getting nuts over deadlines in the office or too much work at home?-then munch on some crunchy nuts because they are stress relieving activity for you. Nuts are high in minerals that help reduce blood levels, which in turn reduces stress so go on munching on these stress-free foods and it will help pull you back into your game.

2. Dark chocolate

Black is beautiful and so are dark chocolates, which contains the chemical known as anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression. Chocolates also help reduce anxiety and nervousness.

3. Strawberries

Roses are red, violets are blue, and strawberries are sweet and also very healthy. Not only are they tasty and mouthwatering, but they also contain vitamin C which has a significant effect on stress levels. It also reduces blood pressure and boosts the immune system.

4. Green leafy vegetables

They contain folate, a pleasure-inducing brain chemical helping you to keep calm reduces depression. Eating green vegetable when feeling stressed makes you get calmer, happier and more energetic.

5. Avocado

I bet you didn’t know that avocado provides close to 20 essential health-boosting nutrients including potassium, vitamin E and B. It is also good in regulating blood sugar and keeps your mood steady. This is more reason to add avocado to your diet because it does not only make you stress-free, it also keeps you healthy and happy.

Conclusion

Having stress can be very depressing and this makes you more stressed than you already are. Taking charge of one’s life and being happy is not something that comes overnight. Therefore, to live a happy, healthy and stress-free life, just let go of everything, relax and eat healthy. Its official, YOLO (you only live once) so make good use of it.

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4 Mental Disorders Stress Can Expose You to

Jacqueline Yawson — Sat, 05 Mar 2016 02:06:54 +0000

Stress on its own has profound effects on our mental system. However, as prior illnesses in the body make us prone to other ailments, prior stress also affects the mind by making us prone to mental disorders. This is because,stress, apart from breaking our immune system also decreases our “mental immunity” that is, our ability to withstand developmental mental conditions that can become disorders. Some of the conditions stress predisposes us to includes:-

1. Anxiety disorders

Symptoms associated with stress are so many times linked with symptoms of anxiety and this is why uncontrolled stress can lead to anxiety disorders. Development of anxiety disorders precipitated by chronic stress, might also have to do with the fact that many of the unhealthy stress-coping mechanisms e.g. avoidance are also associated with anxiety-coping mechanisms linked with anxiety disorders such as, Post Traumatic Stress Disorder (PTSD), Generalized Anxiety Disorder (GAD), or Panic Disorders. A sure way to prevent anxiety disorders precipitated by chronic stress according to experts, is by realizing that; having anxiety attacks or panic attacks when you think of that stressing factor is an indication that the stress is on the verge of leading into full blown anxiety disorder and you had better watch it. It is also important for people previously predisposed to anxiety to ensure they control and manage their stress levels as stress has a stronger tendency to lead into anxiety disorders in them.

2. Depression

Depression although not totally understood by the masses can be a crippling disease. Being one of the mental conditions that often predisposes to suicide, trying to make sure we don’t develop it is very important. According to experts, stress hormones decrease normal neurotransmitters such as serotonin and dopamine. Extended action of these stress hormones leads to continual reduction in these neurotransmitter levels, which can eventually lead to depression,especially in people predisposed to stress. According to other psychology experts, there is a strong link between one’s ability to manage stress and their development of depression. Meaning if you are less able to control your stress levels, you are more likely to develop depression.

3. Schizophrenia

Chronic stress has been shown to lead to the psychotic symptoms associated with schizophrenia and even to increase emergence of these symptoms in people either predisposed to or already with controlled Schizophrenia. However research is still ongoing on the particular mechanism by which stress predisposes one to schizophrenia.

4. Insomnia

Stress causes hyper arousal (makes you more sensitive to stimuli), this in turn leads to disruption of the balance between sleep and wakefulness. This eventually can lead to an inability of the brain to adequately regulate its sleep vs wake periods and eventually lead to Insomnia.

Conclusion

Even for our mental health, it is important to guard against stress or at least put it under control before it leads to worse symptoms which might end up plaguing.

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3 ways stress can improve your perfomance

admin — Fri, 04 Mar 2016 14:00:12 +0000

Although we constantly hear about the harmful effects of stress on our bodies, it is important to remember that stress is still important for our daily existence. Therefore, whilst we daily try to control our stress levels, it is important to remember that control is not the same as eradication and that all our measures should be aimed at bringing stress down to a “moderate” level. Meaning, a level at which it is sufficient to improve our performance without being enough to harm our mind, body and loved ones.Some of the ways stress at the right level is able improve our performance is by;

1. Increasing our Alertness

Stress hormones activate the “fight and flee” response.Naturally when a man or even an animal feels as though they are in danger and this response is activated, their ability to pick out the different smells, sounds and movement increases.Meaning, the brain in an attempt to protect from any harm becomes more attuned to the various changes around you.Experts have shown that this mechanism whilst occurring in moderate levels of stress is beneficial to our performance physically and mentally because we are able to pick out things we previously are oblivious t, when stress is totally absent.

2. Boost your Memory

One hindrance to exceptional performance in most people is forgetfulness. Stress in moderate amounts makes the brain react to whatever perceived “danger” it is facing by stimulating the production of the stress hormones. These stress hormones, in an attempt to help the brain deal with this“perceived danger” triggers retrieval of memories, especially memories of how the individual dealt with similar cases. Retrieval of useful memories will help us perform better both mentally and physically on a daily basis.

3. Increasing Resilience

Dealing with moderate stress over short periods of time, would help your brain build resilience against further stress. Although chronic and severe stress has the ability to totally destroy your mind’s defences, stress in the right levels and for short periods of time are actually protective against further stress. By reminding you of how you have overcome similar situations or even worse situations, for a short period of time, stress gives you the boost you need to overcome current stressful situations. In addition, when stress lasts for short periods of time, you have the opportunity to actually have victories.These victories over time also help you continue even when it feels as though it is too much.

Conclusion

The beneficial effects of stress are only present when stress is in moderate amounts for also a short period of time. Therefore, in dealing with stress caution need always be exercised

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4 Ways to Help Your Spouse Deal With Stress

Valentine Oliver — Wed, 02 Mar 2016 02:15:11 +0000

Stress is not healthy for any relationship and if not properly tackled, can bring further problems into that relationship. However, if you are looking for an excuse for separation, then you are free to stop there. If that’s not the case, the next step you should consider is to work towards helping your partner manage the stress.

There are many ways you can help your partner deal better with stress and some of them include:-

1. Dealing With Your Feelings

Regardless of your understanding about why your partner did and said all those things that upset or hurt you, you wouldn’t be able to truly help them if you’re still carrying those negative feelings around. Therefore, this is the first and probably the most important way you can help your partner deal with stress; let go of all the anger, the hurt and the irritation you feel towards them. Remember that all they did was mostly a reaction (a probably immature one) to all the stress they feel and so don’t take all they do personally.

When you have truly forgiven them, you are now able to go out of your way to help them. Not only would that be beneficial to your relationship but it will prevent you from falling into stress, depression, anxiety, etc.

2. Make The Home a Haven

Irrespective of your role in the relationship, you have the ability to make your home a haven for your spouse. Put effort into making it the one place they feel safe, where they know they will be free from all stress. As human beings, we naturally try to spend the most time in the place where we feel safest. When you make your home the place where your spouse feels safe and free from stress, you would be situated in the best position to help them. This would in turn encourage their sub-consciousness to move you from the “enemy’s side” to the “teammate side”.

3. Take Care For Them

Caring for your partner doesn’t just mean meeting their needs. It involves offering to help in any way you can, comforting them when you feel they need it and keeping posted on their days and even “acting as a sounding board” for them. The fact that your partner is under stress is actually an opportunity for you to show them the type of love they won’t get elsewhere.

4. Keep Them Involved

Being supportive whilst they are under stress doesn’t mean you should exclude them from decisions and/or activities in your relationship and family. Yes, you don’t want to add to the stress but, they need to continue being connected to those who love them the most, more than they need silence and distance. When you want to decide what’s for dinner, or what vacation spot to go on remember to ask them and remember to take them along.

Conclusion

Your partner being under stress can put a strain on your life and your relationship and you have the ability to change that.

Please realize that when you reach the point wherein you dread going home or seeing your partner it might be better for you to try counselling first.

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5 Healthy Ways to Cope With Depression

admin — Mon, 29 Feb 2016 17:15:52 +0000

The first step to any recovery is the acknowledgement of the illness involved. Well if you are reading this article, it won’t be wrong to assume that you have made it there or you are at least, on your way. Depression doesn’t have to rule your life (although, sometimes it might seem like it is) and there are certain steps you can take to make sure it doesn’t.

1. Talk it out

One of the most important things to do when coping with any form of depression is to, talk to a therapist. Spilling your guts to a complete stranger ,who just stares at you with emotionless eyes, and asks ”How does that make you feel?” every other quarter hour, is not only uncomfortable, but also, annoying because it seems that you are not being treated as a person but rather, a quagmire on legs. However, talking to a therapist will greatly help you deal with depression. She will be able to (with your help) find out why you are depressed and how to cope with it, taking your needs to consideration.

2. Use your pen voice

In most cases, your therapist will ask you to journal your feelings. This is a way to detect where your stress is coming from and when the depression is triggered or when you are most vulnerable.

3. Join a group

This is another crucial step in coping with depression. Being in a group with individuals who understand depression first hand is good because you will get from them what you can’t in a one-on-one session with your therapist if she herself, has not experienced it. Like it’s commonly said, experience is the best teacher. So spending time with people who have gone through or are going through the same thing your facing, is a great way to deal with depression.

4. Reduce the stress

From collecting stamps to playing the guitar; there is a wide range of hobbies for you to choose from. Whichever you choose, just remember that it is not about competition or stress but instead about relaxation. Even before getting a hobby, you might have to reevaluate your career path. Do you love your job? Do you go to bed wishing the sun would come up in a second so you could resume work? Do you talk about your work with your family and friends? If you don’t find yourself doing these things and instead you hate your job and feel that it does not fulfill you, then take a break and……R.E.E.V.A.L.U.A.T.E! It will serve you in the long run. Working out is also a good way of reducing stress. One of the best ways of dealing with stress is by getting on the mat, the yoga mat. After a great and fun workout with Sadie Nardini, you’ll feel amazing not just physically but also emotionally.

5. Love yourself

Through all of these, love yourself. Accept that life has its different changes for everyone and that depression is one of them. When you do that, you remove the stigma of depression and also take away its power over your life. Splurge a little here and there.

Conclusion

In conclusion, always remember that depression can be treated so please, don’t suffer in silence. The time to start a way against depression is now.

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5 Ways to Tell Your Partner is Under Stress

admin — Sun, 28 Feb 2016 02:15:10 +0000

Stress affects not only the person who is under stress but also the people around that person. This is because it has the ability to affect how a person relates with those closest them. Stress is normally not easily noticed until it has resulted in gross damages to both physical and mental health and even to relationships and people that we care about. This is why it is sometimes up to those closest to the ones experiencing stress to catch its symptoms before it is too late.
Some ways to know that your partner’s “Stress-Alarm” is ringing include:

1. Angry Outbursts

The possible explanations for those increasingly numerous anger bursts are not only that your partner has stopped loving you or has suddenly developed a short fuse or that you have become more annoying. Those frequent outbursts could be an unconscious reaction to stress. Stress reduces our tolerance for things we once coped with until we find ourselves feeling the need to shout out in anger at everything. This happens because the mind is attempting to reduce its stress load via shouting.

2. Apathy

Stress sometimes tends to blunt our responses to things that matter. This is because whilst trying to relieve itself of the overwhelming feeling of stress, our mind begins to shelf everything apart from the stressing factor and its attempt to relieve that stress. It therefore begins to see every other thing as unimportant. This is the reason why when people are under stress, they unconsciously care less about things that affect those around them.

3. Forgetfulness

By shelving everything that doesn’t pertain to stress or its relief, many things that would have formerly been easily remembered by your partner get forgotten. Meaning your partner would most likely be forgetting to take out the trash or to buy what you asked for or even where he/she placed his/her keys effortlessly.

4. Loss of Sexual desire

Stress also tends to affect our sexual desire and even our sexual performance. In times of stress, sexual intercourse mostly becomes unimportant so desire can decline and later, the ability to perform sexually could also decline. Of course having this happen could add unto the stress your partner already feels.

5. Loss of Motivation

Stress has a way of making a person feel overwhelmed. One reaction to this overwhelming feeling includes losing the desire to get involved in any other activity. When your partner begins to lose motivation for things he/she once found enjoyment in, this might be a sign that he/she is under stress.

Conclusion
Catching stress in your partner early helps you know how best to react to these changes and thus reduce the effect of the stress on your relationship. It also ultimately helps you realize the need to help your partner deal with the stress.

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