Newsletter - The Basics of Stress Reduction

The Basics of Stress Reduction Exercise - Get into the habit of exercising at least 20 minutes everyday. Try yoga, brisk walks, tai chi, strength training or a new sport. The benefits of exercise reduce the risk of a wide range of medical disorders including heart disease, depression and arthritis. Exercising is important as we age. The number one reason why older adults need assisted living is lack of leg strength – difficulty getting out of a chair or walking up stairs. Weight loss, improve self-confidence and reducing stress are the rewards. Relaxation – Worry and stress are part of life. But they can be balanced and managed. Worry stresses the adrenal glands thus stimulating the sympathetic nervous system (fight and flight response). This in turn can lead to insomnia or disease in the long term. Learn deep breathing and relaxation techniques to quiet the mind. Try exercising daily. Help your body manage the stress response. It is one of the most important measures you can take to improve your health. Sleep– Shortchanging your sleep or living with insomnia can increase stress hormones like cortisol. This leads to weight gain, depression, difficulty concentrating, a weak immune system and damage to the cardiovascular system over time. If you wake up and do not feel rested, you are not getting enough sleep. Try going to sleep and waking up at the same time everyday. Avoid caffeine, ensure your bedroom is free of noise and light. If you are having problems, come in for some shiatsu treatments to discuss factors that are the cause of your insomnia.

Healthy Eating –Means eating whole foods and good carbs such as whole oats, brown rice, bright coloured or green leafy vegetables, raw nuts and berries. Avoid white breads, sugar and fruit juices. Instead of fried foods - steam or bake them. Try herbal teas and lemon water. The number of people diagnosed with diabetes is increasing dramatically. Part of the reason is that we are not feeding the body the proper fuel it needs to run.

Less Sugar – Our bodies are not designed to process refined sugar. Sugar suppresses the immune system, causes allergies, can lead to periodontal disease and diabetes. Avoid candy, cookies, sugar in tea, sweetened yogurt, jams. Instead try whole fruits, unsweetened yogurt and avoid artificial sweeteners (they come with their own set of problems). Use stevia or honey in small amounts to manage your sweet tooth. Read the food labels for hidden sugar. Good Fats – There is a difference between “good fats” and “bad fats”, as there is between “good carbs” and “bad carbs”. Good fat is healthy and is a necessary part of a balanced diet. It protects the organs, keeps you warm and helps to absorb nutrients. Trans fats are not beneficial as they raise blood cholesterol levels. Look for mono and polyunsaturated fats. These fats help lower blood cholesterol levels. Examples are olive, sunflower and flax seed oils, fish oils, coconuts, avocados, nuts and seeds. Dehydration - The human body can last weeks without food, but only days without water. Water maintains healthy cells, helps eliminate the by-products of the body's metabolism, regulates body temperature, aids digestion, prevents constipation and contributes to the skin's texture and appearance. Dehydration occurs when the water content of the body is too low. Symptoms include headaches, lethargy, mood changes, dry or cracked lips and dark-coloured urine. Insufficient water intake may increase the risk of kidney stones and, in women, urinary tract infections. Approximately six to eight glasses of a variety of fluids can be consumed each day. If you are physically active and are in a hot or humid weather consume more.

More Fiber – Increasing the amount of fiber in the diet helps treat constipation, hemorrhoids, cancer, IBS and lowers cholesterol. Soluble fiber - softens the feces by absorbing water and helps slow the rate of digestion and lower blood cholesterol and blood glucose. It is found legumes, fruits, vegetables and oats. Insoluble fiber - holds water very effectively thus contributing to an increase in stool weight. It is found in roughage foods with skin such as fruit.