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Figure Skater Peggy Fleming: Getting a Grip on Stress
 Olympic figure skating champion Peggy Fleming has teamed up with a company called Health Saver. Below Peggy Fleming and Health Saver offer some practical tips for getting a grip on stress and for getting back on a healty lifestyle track if you have veered off a little.
Peggy Fleming says, "Plan a 'self make-over' for better health, improved fitness, less stress and more time for yourself to reach your goal and achieve significant success in 2008. To lose weight, incorporate physical activity into your daily routine and establish a smart diet. A balance between calories consumed and calories burned will leave you looking and feeling your best."
Get a Grip on Stress
Nearly half of all Americans say stress has a negative impact on
their lives, according to the American Psychological Association.
Vow today to conquer stressful situations with a renewed ability to
cope.
Change the way you deal with situations that trigger stress. For
example, if your five o'clock errands leave you feeling overwhelmed,
avoid the late afternoon bustle by tackling errands during your lunch
break.
There's no use in being bothered by problems you can't change.
Instead, spend your energy on changes you can make.
Accept that adjustments often mean a change in standards. If your
money woes mean no annual beach vacation, embrace vacation as a time
to spend with your family rather than a time to get away.
Two-thirds of physician visits are due to stress-related symptoms.
Take hold of your health by adopting effective stress prevention
practices. Listen to music, read an article or take a quick walk --
physically active people tend to have less anxiety.
An optimistic mindset will help you better handle stress. When you
carve out time to do something for yourself, you'll have a better
attitude about meeting your daily responsibilities. Time for
yourself is necessary, even if the things you do during this time are
seen as "less pressing" than other duties.
Be Efficient
If "there are not enough hours in the day" is a phrase you're all too
familiar with, learn to be more efficient with your time. A To Do
list is an easy way to simplify your life. Equipped with a plan,
you'll feel more in control.
Put your To Do list in order of priority. Tackle the more demanding
tasks when your energy is at its peak. If you keep delaying the
dreaded garage clean-up, force yourself to organize the garage for 10
minutes. You may find that once you've started, you're on a roll.
Divide time-consuming projects into smaller tasks. Reading "Fix
attic leak" on your To Do list can be a bit intimidating. Instead,
write "(1) Call plumber, (2) allocate money within budget" and so on.
Delegate responsibilities. You don't have to do it all on your own.
Learn to say no. Before you agree to take on additional
responsibilities, consider what you will or will not gain from the
extra task. If you want to spend more time with your family in 2008,
politely decline invitations that keep you from reaching that goal.
Get Back on Track
It's never too late to jump back into the active lifestyle that may
have gotten away from you last year. Keep muscles strong now and
you're more likely to live longer and stay sharp in your later years.
Stay active and you not only reduce your risk of heart disease, but
also increase your ability to fight depression.
According to the U.S. Department of Health, 60 percent of Americans
do not participate in the recommended 30 minutes of physical activity
five or more days a week, putting them at greater risk for cancer,
diabetes and stroke. Squeeze in your 30 minutes of exercise in three
10-minute intervals throughout the day.
Fresh Fare
Three out of five Americans are overweight, and face an increased
risk for high blood pressure. Vow to adopt a well-balanced diet with
maximum nutrients for your calorie intake.
Healthier eating could reduce cancer deaths in the United States by
35 percent. Fill your plate with more vegetables than meats and
carbohydrates. Then, each week, make a small change, such as
switching from soda to water or trading cookies for fruit as an
afternoon snack.
Portion sizes can be deceptive. Aim for food portions no larger than
your fist.
Quit eating on the go. Your brain needs 20 minutes to register that
your stomach is full. To avoid binge eating, eat before you get too
hungry.
At the grocery, pay attention to nutrition labels. Stay clear of any
foods that contain more than 20 percent of your daily fat intake.
Also use a grocery list -- and stick to it -- to avoid the impulse
buys that may add empty calories to your diet.
You probably learned at an early age, but may have lost sight of diet
rule No. 1: Eat your fruits and vegetables. The more fruits and
vegetables you eat per day, the less likely you are to develop
cardiovascular disease.
Posted on March 5, 2008
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Coping With Holiday Stress
The holidays are not always a happy time for everyone and depression is not uncommon. Many people also deal with grief from a loss loved one during the holidays. There are lots of news articles with advice about dealing with grief and stress that are released this time of year to help. A Reuters article includes some tips for coping with grief during the holidays from Cynthia Bozich-Keith, a clinical assistant professor in Purdue University's School of Nursing. One of her tips suggests letting go of the need to "do it all" this holiday season:
Be realistic: "Know the difference between what you can do versus what you should do. The 'shoulds' will get you every time," Bozich-Keith said. "It's important to let go of the need to be perfect or doing it all. If you're accustomed to doing all of the shopping, cooking, and decorating, maybe this is the year to share those things with others."
That advice probably applies to the stressed out as well as the grieving. Don't hurt yourself in an attempt to be Martha Stewart this season especially if you are already run down from stress, long work hours or caring for a sick person.
Other articles about coping with grief during the holidays can be found here and here. A helpful article from the Mayo Clinic lists 12 pre-emptive strategies for coping with holiday stress. The Mayo Clinic says holiday stress is caused by three issues: relationships, finances and physical demands. Here is what the Mayo Clinic said about the phsyical demands of the holiday leading to stress:
Physical demands. The strain of shopping, attending social gatherings and preparing holiday meals can wipe you out. Feeling exhausted can increase your stress, creating a vicious cycle. Exercise and sleep - good antidotes for stress and fatigue - may take a back seat to chores and errands. High demands, stress, lack of exercise, and overindulgence in food and drink — these are the ingredients for holiday illness.
And they didn't even mention air travel or long road trips. This all leads back to the same quoted advice from Cynthia Bozich-Keith: "It's important to let go of the need to be perfect or doing it all." It is better to cancel something or get help with some of the holiday preparations then to risk getting sick -- especially if you already have extra stress from grief, work or some other factor.
Posted on December 19, 2005
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Study: Stress May Reduce Breast Cancer Risk
MSNBC.com reports that a study of over 6,000 women from Denmark found that a prolonged period of stress may reduce breast cancer by supressing estrogen production.
Scientists from Denmark drew their conclusions after studying 6,689 women over a period of 18 years, and speculated that it may be because daily stress suppressed production of estrogen, which is a risk factor in breast cancer.
"Prolonged-low key stress of everyday life results in a persistent activation of stress hormones which may impair estrogen synthesis and may therefore be related to lower risk of breast cancer," they wrote.
However, the scientists warned that this is not a cure for breast cancer and that stress is linked to other kinds of ailments.
However, they warned that stress was not a health cure, given that high levels had also been associated with increased risk of potential killers like heart disease.
They also noted that their findings were at odds with studies in Finland and Sweden -- the former found no link between daily stress and breast cancer while the latter found a direct association with higher risk.
Posted on September 12, 2005
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Study Finds Yoga May Help People Keep Weight Off
Yoga has long been considered beneficial for stress reduction and flexibility but a new study finds that yoga may also help keep people from gaining weight. Health Central reports that a new study of 15,500 people between the ages of 53 and 57 found that people who practiced yoga remained slimmer than those who did not.
Just 132 of the people surveyed said they practiced yoga regularly for at least four years. However, overweight yoga practitioners lost about 5 pounds on average during the 10-year period, while those who did not practice yoga gained an average of 13.5 pounds. People who were normal-weight and regularly practiced yoga gained three fewer pounds during this period of life than those who didn't do yoga (9.5 pounds compared to 12.6 pounds).
So how does yoga help people lose weight? One theory is that partaking in yoga encourages people to live a healthier lifestyle. But another theory suggests that the relaxation benefits of yoga help to reduce stress, which is a possible cause of weight gain.
Dr. Janine Blackman, the medical director of the University of Maryland Center for Integrative Medicine, has another theory: the "mindful" nature of yoga creates a healthier response to stress, which in turn prevents stress-driven eating and lowers stress hormones.
"Middle age is a full time in life," she said. "A better response to this stress can lower cortisol and other stress hormones, which helps physiologically. If cortisol is elevated, you're more likely to have Insulin resistance, which is central to obesity."
Posted on August 16, 2005
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