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Stress and Weight Gain. Transitions Lifestyle System.
Stress is unavoidable in today's busy lifestyle with people experiencing many of the physical symptoms associated with stressful living. These symptoms include an elevated Blood Pressure for some and for others poor sleep patterns, burnout and fatigue. Other symptoms include an increase in eating sugary junk foods with a lack of focus and mental clarity. When we eat due to stress or for emotional comfort we reach for foods high in sugar. Rarely does anyone reach for anything healthy, like Chicken or Broccoli. Cortisol, one of the many hormones produces by our bodies, increases dramatically when we are ill or stressed resulting in our levels being out of balance. All the hormones produced by the body operate at a delicate balance and can be affected by lifestyle and stress. Cortisol is produced by the Adrenal Glands and has a widespread effect throughout the body. It is responsible for: anti-inflammatory infections, maintaining Blood Sugar and Blood Pressure Levels, muscle strength and controls water and salt balance. There are several ways to reduce stress and two of the main ways are: Exercise and Eating a Low Glycemic Index diet. Exercise. The right type of exercise is important and the most effective will contain a combination of Aerobic, Strength and Flexibility training. It is suggested that 20 to 30 minutes of Aerobic exercise 3 times a week can be very beneficial. Aerobic exercise can be done on consecutive days, whereas, Strength Training needs to be on alternative days to allow the body time to repair. Walking for 20 minutes after each meal is also a great benefit. Strength training helps to support and build muscle whilst Flexibility training helps to improve circulation, balance and endurance. Aerobic exercise helps to burn stored body fat. Remember "Muscle Dictates Metabolism". Eating Low Glycemic Index. The glycemic index is an important measurement of the impact a food has on your blood sugar. Foods with a high GI rapidly raise blood sugar levels. Some of these foods are potatoes, white and brown rice, most breads, cakes and candies. Controlling the glycemic index of your foods promotes normal blood sugar levels and enable the body to stay in fat burning mode. By changing your diet you will energized, alert and productive. Other ways to combat stress are the use of Stress Reduction Exercises. These can range from simple deep breathing exercises to Metitation, Yoga, Guided Imagery and the use of supplements. There are many books, tapes, classes on these ways of stress reduction. I like guided imagery the best. Picture yourself on a beach or in the woods. Feel the surroundings, the smells, the noises. Embrace it, make it real. Breathing exercises can be done anywhere and can be very beneficial for quick stress reduction. Close your eyes and breath in deep through the nose, let it out slowly through the mouth. Do this 3 to 4 times at your desk, in the bathroom at work or wherever you can. It works. Ginseng. Ginseng has been around for a while and is readily available in many forms. Capsules, teas, etc. It is an excellent supplement for stress and supports an anti-fatigue response. It helps to modulate stress by normalizing its physical affects and symptoms. it has plant compounds which help to deal with the bodies stress response. Tips for success. Get enough rest and sleep. Take naps in the day if you can. Do not watch negative programs on the TV is stressed, stick to the fun, positive ones. Do not watch TV while eating. Stay away from junk foods. These are some of the ways to reduce stress. The Transitions Journal has daily Stress Reduction Exercises, use them. Julie Leibold RN Independent Wellness Consultant
Stress and Weight Gain | Transitions Lifestyle System reduces stress | Harrisonville weight loss coach | Cortosol levels rise as stress increases | eat a low glycemic index diet | Muscle Dictates Metabolism
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Copyright © 2008 Rick D. Thomas Ph.D., LLC
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