Guide To Lowering Heart Disease

Stress is a normal part of life - we all have it, and to a degree, we need it. However too much stress can lead to emotional, psychological, and even physical problems, such as heart disease, high blood pressure, chest pains, or irregular heart beats. Reducing stress can dramatically help lower high blood pressure.

Is Stress The Gateway to Heart Disease?

Medical professionals are actually stumped as to how stress increases the risk of heart disease. Stress itself might be a risk factor, or possibly that high levels of continues stress trigger other factors that put you at risk, such as high cholesterol or high blood pressure. For instance, under stress, your blood pressure goes up and your daily activities are likely affected, such as exercise, eating, drinking and perhaps even becoming more enticed to smoke.

If stress itself is a risk factor for heart disease, it might be because persistent stress exposes your body to higher levels of unhealthy stress hormones like adrenaline and cortisol. Studies also show stress to interferes in the normal way blood clots. This increases the your of heart attack.

What Are The Signs of Chronic Stress?

When exposed to extended periods of stress, your body gives you warning signs that something is wrong. These signs can be physical, cognitive, emotional, and even behavioral. They tell you it is time to slow down. The signs your body gives should not to be ignored. If you remain stressed do nothing to support your body, you are likely to develop health problems. You could potentially also irritate existing illnesses.

Here are some common warning signs of stress.

Physical signs: Dizziness, headaches, difficulty sleeping, teeth grinding, clenched jaws, general aches and pains, indigestion, muscle tension, racing heart, ringing in the ears, stooped posture, sweaty palms, tiredness, exhaustion, weight gain or loss, upset stomach

Mental signs: Constant worry, inability to concentrate, difficulty making decisions, forgetfulness, lack of creativity, loss of sense of humor

Emotional signs: Anger, anxiety, crying, depression, feeling powerless, frequent mood swings, irritability, loneliness, negative thinking, nervousness, sadness

Behavioral signs: Bossiness, compulsive eating, critical attitude of others, explosive actions, frequent job changes, impulsive actions, increased use of alcohol or drugs, withdrawal from relationships or social situations

Are There Ways To Manage My Stress?

Here are some tips for managing stress:

• Be practical about Eating and drinking. Alcohol and food abuse may seem to reduce stress, but in all actuality, it adds to it.
• Quit smoking. Nicotine acts as a stimulant and brings on more stress symptoms, and of course we all know about the other harmful affects.
• Routinely exercise. Choose non-competitive exercise and set realistic goals. Yoga is a great exercise for reducing stress exercise as it has been shown to release endorphins.
• Relax every day. Choose from a variety of different techniques shown below.
• Take responsibility for yourself. Control what you can and let go of what you cannot.
• Reduce causes of stress. Life can be hectic with too many demands and too little time. For the most part, these demands are ones we have chosen. To that end, use effective time-management and ask for help when appropriate, set priorities, pacing yourself, and make sure you always take time out for yourself.
• Live by your values. The more your actions reflect your beliefs, the better you will feel, no matter how busy you are.
• Get enough rest. You need time to recover from exercise and stressful events. The time you spend resting should be long enough to relax your mind as well as your body. Some people find that taking a nap in the middle of the day helps them reduce stress.

How Can I Reduce My Stressors?

Remember, stress is a normal part of life, but it is possible to reduce the harmful effects of certain stressors. Here are some suggestions:

• First identify the stressor. What's causing you to feel stressed or anxious?
• Do your best to avoid hassles and minor irritations. If traffic jams cause you stress, try taking a leaving at a different time, car-pooling, or perhaps taking a different route.
• When you experience a change in your life, do your best to continue doing the things that you enjoyed before, or look to see what new opportunities await you now that things have changed.
• Practice and use you time management skills, but be realistic and flexible when you planning.
• Take things one step at a time. Concentrate on each task as it comes.
• Take a break when your feel overwhelmed.
• Always ask for help when feel you are becoming too stressed.

Relax... How Can I Do That?

Relaxing is stress’s kryptonite. It is a learned skill and the most crucial in coping with stress. Learning to relax actually takes commitment and practice. Relaxation is more than sitting back and being quiet. Rather, it's an active process involving techniques that calm your body and mind. True relaxation requires becoming sensitive to your basic needs for peace, self-awareness, and thoughtful reflection. The challenge is being willing to meet these needs rather than dismissing them.

There are a number of methods you can use to relax, including:

• Get Oxygen to both sides of the brain. Take you finger and clog your left nostril, while breathing in the right. Then free the left nostril and plug the right, while breating out of the left. Repeat this at least 10-times. This process will allow oxygen to flow to both parts of the brain and help you to feel more relaxed.

• Relax your muscles. Focus your thoughts inward to your body and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body. Locate areas in your body that feel tense or cramped. Imagine those parts melting away, letting go of all the tension they hold. If you can, rotate your head in a smooth, circular motion once or twice, and oll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel relaxed.

• Mental imagery relaxation. Mental imagery relaxation, or guided imagery, is a proven form of focused relaxation that helps create harmony between the mind and body. Guided imagery coaches you in creating calm, peaceful images in your mind -- a "mental escape." By making affirmations, you can counteract negative thoughts and emotions.
• Relax to music. Some people find it easier to relax while listening their favorite music. Combining relaxation exercises with your favorite music makes it more enjoyable. It is best to select the type of music that lifts your mood or creates a calming atmosphere. “One good thing about music, when it hits you, you feel no pain”

Once you find a relaxation method that works for you, practice it every day for at least 30 minutes. Trust me, your whole body will thank you for it, and after a while you will not want to go a day without doing it.

What Can I Eat to Help Reduce Stress?

Believe it or not, eating is one of the most stressful activities for our body, so when you eat, look to eat healthy and light. Reward your body for the work it has done. Your body is able to fight stress much better when you take the time to eat well-balanced meals. Eat a variety of foods each day, including lean meats, fish or poultry, whole grain breads and cereals, fruits and vegetables, and low-fat dairy products. If you are not able to eat consistent healthy meals, consider a nutritional supplement. We are almost done formulating our supplement that specifically addresses the affects of stress on the body and mind.

Healthy Eating Suggestions for Reducing Stress:

• Eat lots of fruits and vegetables per day.
• Eat in moderation.
• Eat a wide variety of healthy foods.
• Eat food that is high in dietary fiber such as whole grain cereals, legumes, and vegetables.
• Minimize your daily fat intake. Choose foods low in saturated fat and cholesterol.
• Limit your consumption of sugar and salt.
• Limit the amount of alcohol and caffeine that you drink.
• Take a dietary supplement to support your body’s health.

Stress and Sleep:

Lack of sleep or even a lack of good sleep contributes to stress. If sleep is a issue for you, try these tips:

• Establish a regular sleep schedule. Go to bed and get up at the same time every day.
• Make your bed and surroundings comfortable for you.
• Keep your bedroom dark and quiet.
• Use your bedroom for sleeping only; don't work or watch TV in your bedroom.
• Avoid napping too much during the day.
• If you feel nervous or anxious, talk to someone before you go to bed. Get your troubles off your mind.
• Listen to relaxing music.
• Do not take sleeping pills before talking to your doctor.
• Recall your relaxation techniques.
• Maintain a regular exercise routine but don't exercise within two to three hours of bedtime.
• Avoid caffeine and sugars.