 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| Power Style Wellness Connections |
10 WAYS TO Reduce Stress
By Nadyne Lee
Stress has been around since saber-toothed tigers stalked cave women and their
cave kids. Since those “good old days,” times have become even more stressful.
YOU just put the mop away and your toddler spills a bowl of sugar on the wet
kitchen floor. You kiss your 7-year-old goodnight and she remembers that she
has to bring 37 cupcakes to school tomorrow. Your son’s “science project”
escapes from its’ cage and slithers under your favorite rocker recliner. Your
teenager comes home with a tattoo, green hair, and a speeding ticket. As every
woman knows, when motherhood happens, so does stress.
We’re told that it’s important to reduce the stress we have in our lives. Scientific
studies have shown that stress, the major “age-er,” not only decreases our
quality of life but also reduces our expected life span. Too much stress can lead
to high blood pressure, heart disease, susceptibility to infections, stomach
problems, ulcers, headaches, and decreased sex drive. (Any of this sound
familiar?) What’s a mother to do?
In order to manage stress, you have to identify the source of tension in your life.
After you have determined where your stress comes from, analyze the best way
to deal with stressful issues. Talking with your spouse or seeking marital
counseling may help to relieve tension caused by marital conflicts. Your
pediatrician can suggest tactics to deal with children’s behavior problems.
Financial problems can be addressed by consulting an accountant or financial
advisor.
Other stress relievers include:
• Buy time. If you hate the chore, get someone else to do it for you (even if you
have to pay that person). You can avoid stress and make time for the life you
love.
• Save time. Don’t make separate trips to the grocery, drycleaner, and bank. Do
all your errands at once. Paying your bills online saves time and trees. Buy in
bulk, cook ahead, and freeze meals for the future. (Yes, you can even freeze 37
cupcakes, in case of emergency.)
• Spend time wisely. Talk to a friend, take a mini-vacation, play with your kids, or
accomplish a life goal.
• Humor yourself. Watch a sitcom or go to a comedy club. Laughter is a wonderful
way to boost your immune system and reduce stress.
• Sleep well. Nothing ruins a good day faster than a bad night’s sleep. Go to bed
at the same time each night. Try to avoid daytime napping. Don’t drink
caffeinated beverages or exercise within four hours of bedtime. Then pray that
the baby sleeps through the night.
• Meditate. If you brush your teeth, feed the cat, and correct homework all at the
same time, you might want to focus your energy and slow your thoughts. Multi-
tasking causes stress. In times of stress, our body cranks out chemicals required
to fight or run (necessary if being chased by a saber-toothed tiger…but not
necessary if trying to catch a teething toddler). The vagus nerve helps to reduce
those stress-related chemicals. Deep breathing, meditation, tai chi, yoga, and
relaxation exercises stimulate the vagus nerve. People who meditate live longer,
healthier lives.
• Fuel your body. If a “balanced” diet means not spilling your Big Mac, fries, and
cola while driving in rush hour traffic, you might want to consider stress-less
foods. Complex carbohydrates (pasta, cereals, and veggies) increase levels of
serotonin, the “feel-good hormone.” Protein (lean meat, chicken, and fish)
enhances brain function. And foods rich in potassium (milk, nuts, and bananas)
help our muscles relax. Whole grain breads, beets and raisins are rich in
magnesium, the anti-stress mineral. Magnesium calms the nervous system and
promotes sleep. Fruits and vegetables are rich in antioxidants that boost the
immune system and help your body fight stress.
• Re-MOVE the stress. Walking has always merited wimp status in the hierarchy
of aerobic exercises, but it is actually a great activity. Like most exercises, walking
can lessen stress, elevate your mood, and reduce your waistline. Get a
pedometer. Try walking 10,000 steps a day. Whatever you do, make it something
that you enjoy. Exercise that feels like work may never get done. Plus if you’re
having fun, your stress level plummets.
• Stimulate your senses. Listen to relaxing music or the comforting sounds of
nature. Scent your home with fragrant candles. Get a massage. Take a bubble
bath. Peek in on your sleeping child (even a tattooed teenager looks beautiful
when asleep).
• Take care. Let’s take a little test. Stop reading for a second and name the
members of your family. Done? Okay, was your name on the list? Most of us
when asked, will name everyone but ourselves. And we take care of everyone but
ourselves. Is it any wonder that we’re stressed?
So, put the mop away, kiss your 7-year-old goodnight, sit in your favorite rocker
recliner, and meditate until your teenager finally comes home.
Nadyne Lee (nadynelee@iamtodayswoman.com) is a pediatric nurse practitioner
and writes regularly forToday’s Woman.
By Nadyne Lee
Stress has been around since saber-toothed tigers stalked cave women and their
cave kids. Since those “good old days,” times have become even more stressful.
YOU just put the mop away and your toddler spills a bowl of sugar on the wet
kitchen floor. You kiss your 7-year-old goodnight and she remembers that she
has to bring 37 cupcakes to school tomorrow. Your son’s “science project”
escapes from its’ cage and slithers under your favorite rocker recliner. Your
teenager comes home with a tattoo, green hair, and a speeding ticket. As every
woman knows, when motherhood happens, so does stress.
We’re told that it’s important to reduce the stress we have in our lives. Scientific
studies have shown that stress, the major “age-er,” not only decreases our
quality of life but also reduces our expected life span. Too much stress can lead
to high blood pressure, heart disease, susceptibility to infections, stomach
problems, ulcers, headaches, and decreased sex drive. (Any of this sound
familiar?) What’s a mother to do?
In order to manage stress, you have to identify the source of tension in your life.
After you have determined where your stress comes from, analyze the best way
to deal with stressful issues. Talking with your spouse or seeking marital
counseling may help to relieve tension caused by marital conflicts. Your
pediatrician can suggest tactics to deal with children’s behavior problems.
Financial problems can be addressed by consulting an accountant or financial
advisor.
Other stress relievers include:
• Buy time. If you hate the chore, get someone else to do it for you (even if you
have to pay that person). You can avoid stress and make time for the life you
love.
• Save time. Don’t make separate trips to the grocery, drycleaner, and bank. Do
all your errands at once. Paying your bills online saves time and trees. Buy in
bulk, cook ahead, and freeze meals for the future. (Yes, you can even freeze 37
cupcakes, in case of emergency.)
• Spend time wisely. Talk to a friend, take a mini-vacation, play with your kids, or
accomplish a life goal.
• Humor yourself. Watch a sitcom or go to a comedy club. Laughter is a wonderful
way to boost your immune system and reduce stress.
• Sleep well. Nothing ruins a good day faster than a bad night’s sleep. Go to bed
at the same time each night. Try to avoid daytime napping. Don’t drink
caffeinated beverages or exercise within four hours of bedtime. Then pray that
the baby sleeps through the night.
• Meditate. If you brush your teeth, feed the cat, and correct homework all at the
same time, you might want to focus your energy and slow your thoughts. Multi-
tasking causes stress. In times of stress, our body cranks out chemicals required
to fight or run (necessary if being chased by a saber-toothed tiger…but not
necessary if trying to catch a teething toddler). The vagus nerve helps to reduce
those stress-related chemicals. Deep breathing, meditation, tai chi, yoga, and
relaxation exercises stimulate the vagus nerve. People who meditate live longer,
healthier lives.
• Fuel your body. If a “balanced” diet means not spilling your Big Mac, fries, and
cola while driving in rush hour traffic, you might want to consider stress-less
foods. Complex carbohydrates (pasta, cereals, and veggies) increase levels of
serotonin, the “feel-good hormone.” Protein (lean meat, chicken, and fish)
enhances brain function. And foods rich in potassium (milk, nuts, and bananas)
help our muscles relax. Whole grain breads, beets and raisins are rich in
magnesium, the anti-stress mineral. Magnesium calms the nervous system and
promotes sleep. Fruits and vegetables are rich in antioxidants that boost the
immune system and help your body fight stress.
• Re-MOVE the stress. Walking has always merited wimp status in the hierarchy
of aerobic exercises, but it is actually a great activity. Like most exercises, walking
can lessen stress, elevate your mood, and reduce your waistline. Get a
pedometer. Try walking 10,000 steps a day. Whatever you do, make it something
that you enjoy. Exercise that feels like work may never get done. Plus if you’re
having fun, your stress level plummets.
• Stimulate your senses. Listen to relaxing music or the comforting sounds of
nature. Scent your home with fragrant candles. Get a massage. Take a bubble
bath. Peek in on your sleeping child (even a tattooed teenager looks beautiful
when asleep).
• Take care. Let’s take a little test. Stop reading for a second and name the
members of your family. Done? Okay, was your name on the list? Most of us
when asked, will name everyone but ourselves. And we take care of everyone but
ourselves. Is it any wonder that we’re stressed?
So, put the mop away, kiss your 7-year-old goodnight, sit in your favorite rocker
recliner, and meditate until your teenager finally comes home.
Nadyne Lee (nadynelee@iamtodayswoman.com) is a pediatric nurse practitioner
and writes regularly forToday’s Woman.