This Graphic Shows What Stress Does to Your Body

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This Graphic Shows What Stress Does to Your Body

http://time.com/

Americans need to relax.

Over 40% of people in the U.S. say they are not doing enough to manage their stress, and the consequences of that could lead to all sorts of health-related problems. A recent study published in the journal Neuron showed people who are stressed have more difficulty with self-control and are more likely to choose to eat unhealthy food. If you’re like many Americans, you often be stressed about work and money, but there are good reasons to take time out of your day to relax. Here’s some examples of how stress affects your entire body.

Today's Health Tips

Today's Health Tips

                                 

Hidden Signs of Stress and Anxiety

By Everyday Health Guest Contributor

Published May 20, 2014

By Amy Przeworski, PhD, Special to Everyday Health

With the hectic pace of life, it can be difficult to keep yourstress to a minimum. Sometimes it’s also difficult to recognize that you’re experiencing stress or anxiety. Because of the mind-body connection between your mental health and physical health, stress or anxiety often appears physically as vague aches or pains. Here are some common physical symptoms of stress or anxiety that you may not realize are psychological in origin:

• Frequent headaches. Clenching your jaw; tensing your facial, neck, or shoulder muscles; or grinding your teeth are physical responses to stress that could cause head pain.
• Body aches or tension. When you are exposed to stress, your sympathetic nervous system activates the fight-or-flight response. Blood is then sent to major muscle groups that increase muscle tension and prepare you to fight or flee a situation. If you do not take any action, however, muscles may stay tight and become sore or painful.
• Restlessness, tapping your foot or hand. Stress or anxiety can cause this common nervous habit.
• Gastrointestinal distress. For some people, the gut may be a barometer of extreme stress, leading to diarrhea, constipation, nausea, or upset stomach.
• Acne. Stress increases levels of the stress hormone cortisol, and increased cortisol can contribute to acne.
• Eczema. Stress and anxiety increase inflammation of the skin, which can trigger or worsen eczema.
• Increased sweating. We sweat when stressed, thanks to hormones such as adrenaline, which is involved in the fight-or-flight reaction.
• Insomnia, nightmares, sleepwalking, or disturbed sleep. Chronic stress increases rapid eye movement (REM) sleep and decreases slow-wave or deep sleep, disrupting cell and body maintenance and repair.
• Frequent illnesses. Stress promotes overproduction of hormones that regulate your immune system and affects your ability to produce the white blood cells that fight infection,weakening immunity and increasing susceptibility to illness.
• Decreased interest in sex, sexual arousal problems, reduced fertility. Stress inhibits gonadotropin-releasing hormone (GnRH), the body’s main sex hormone, which can lead to reduced sperm count, ovulation, and sexual activity.
• Panic attacks. Stress causes your baseline arousal level to be higher than typical — closer to the level at which people begin to experience panic attacks — which may increase your likelihood of experiencing a panic attack.

Stress or anxiety also can affect your mood and make it more difficult to regulate emotions, causing irritability or mood swings. People who are stressed or anxious may have difficulties with concentration, decision-making, and memory, as well.

How to Know When You Need Help

If you are experiencing many of these symptoms of stress or anxiety, the following can help you reduce your stress level, as well as the accompanying symptoms:

• Mind-body practices such as mindfulness, meditation, and yoga
• Exercise like walking, running, or other aerobic physical activity
• Relaxation techniques including breathing exercises and muscle relaxation

But if your stress or anxiety is chronic and interferes with your daily life, you may have an anxiety disorder. Most people find significant improvement with professional care, and you may benefit from the assistance of a trained mental health professional. Anxiety and related disorders can be treated by a wide range of health care providers, including psychologists, psychiatrists, clinical social workers, and psychiatric nurses.

Amy Przeworski, PhD, is an assistant professor of psychology at Case Western Reserve University in Cleveland. She has been treating and researching anxiety disorders for 15 years, and has published numerous journal articles and book chapters. As a professional member of theAnxiety and Depression Association of America (ADAA), Dr. Przeworski raises awareness about these conditions.

It's Not Stress That Kills You: It's How You Handle It

Today's Health Tips

 

                                                                  

It's Not Stress That Kills You: It's How You Handle It

By Carol Kline
September 20, 2013

                                        

Most wellness specialists agree that stress is on a par with smoking as far as health is concerned. You may even occasionally see stories about stressed-out workaholics who suddenly leave it all behind. But most people don’t want to live on the streets or off the grid.

Until recently, researchers have viewed stress in much the same way as Stanford neuroscientist Robert Sapolsky, author of Why Zebras Don’t Get Ulcers. Dr. Sapolsky says all primates release hormones, such as adrenaline and glucocorticoids, when threatened by predators. The likelihood of being eaten by a crocodile raises the heart rate and prepares the body to fight or flee.

In the modern world, we've been conditioned to react to psychosocial “crocodiles.” We get stressed at the fear of being passed over for a promotion. Or at the prospect of meeting a lover’s parents at Thanksgiving. We try not to think too much about what chronic stress does to our minds and bodies.

Stress is not to be ignored or despised. In a recent Ted talk, Stanford psychologist Kelly McGonigal said she is embarrassed to realize that she characterized stress as “the enemy” to students and clients for years.

Treating stress as an enemy, she says, creates fear. Fear makes the blood vessels around the heart contract, which is not good. Dr. McGonigal points out that envisioning stress as a kind of partner that helps us prepare to meet a challenge can change the body’s response so profoundly that the blood vessels remain open, just as they do when we experience joy or courage. She suggests we respond to stress by first noticing we’re in its grip and then by telling ourselves, “This energy can help me rise to the challenge,” instead of, “Stress is killing me!”

Dr. McGonigal says it isn’t actually stress that kills people, anyway. It’s how we handle it. One study demonstrated that encouraging a positive view toward stress reduced the production of cortisol in people placed in stressful situations.

Another study, out of the University of Buffalo, did not surprise researchers this year when they noticed a 30% increase in people’s risk of dying for every major stressful experience, such as financial difficulties and family crises. But those same researchers were shocked to discover that people who respond to such crises with the desire to care for others don’t just reduce their risk of dying. Instead, their risk drops to 0%. Caring, says Dr. McGonigal, creates resilience, the ability to meet with life’s crises with creativity, hope, and connection

Dr. McGonigal adds that the stress hormone oxytocin can have a valuable role in helping people use stress in a positive way. This neurohormone primes people to seek out and link up with one another, to feel and express compassion and a caring attitude. When oxytocin is released into the body, we are motivated to connect and become, as she says, “fully human.” Oxytocin encourages us to surround ourselves with other people who care about us, rather than run off into isolation, licking our wounds and building walls around our hearts and minds. And even though it’s a hormone released during stress, oxytocin has another benefit: it protects the cardiovascular system from the effects of stress. 

When we choose to view stress as helpful, she adds, we create the biology of courage. With courage, we can trust ourselves to handle life’s challenges. Dr. McGonigal suggests we can all use a more positive approach to retrain our thought processes. We can crank up our curiosity and ask, “What can I learn from this? How can I make my life richer and fuller by embracing this moment instead of trying to kick it to the curb?” 

Photo Credit: Shutterstock.com

5 Work Stressors

Today's Health Tips

                                                   

5 Work Stressors

Published in Health & Science News, Our Journal

 

 

                                                               

What not to eat and drink at work in order to stay calm and focused.

Living Green magazine reports that a recent survey says that 23 percent of Americans lash out at others due to stress. Prolonged stress can also lead to high blood pressure, depression, isolation, and anxiety, among other detrimental health conditions.

Keri Gans, MS, RDN, CDN, a registered dietitian/nutritionist, and author of The Small Change Diet, is quoted by Living Green as saying there are five foods that may be contributing to stress at work and that “making smarter food choices can lead to a happier, healthier, more productive self. The old adage is true: you are what you eat!”

According to Gans, the five no’s are foods high in caffeine, foods rich in sodium, junk foods, fatty foods and alcohol.

Small daily doses of caffeine of 16oz. or less is acceptable, but black coffee and tea are lower in sugar than most soft and sports drinks. They are also rich in antioxidants which can reduce the risk of some diseases and be beneficial to overall health. Caffeine is also a powerful stimulant and if over-consumed, can cause anxiety, irritability, poor concentration and productivity, and increased stress at work.

Sodium rich fries, chips, and deli meats are still lunchtime favorites, says Gans. However, an excess of sodium causes the body to retain fluids leading to hypertension. “Though research is unclear on whether or not stress alone can result in prolonged high blood pressure, sticking to a diet low in fat and sodium can be best.” She suggests that “a simple grilled chicken sandwich with avocado and lots of veggies on whole wheat bread instead of a huge sub weighed down by cheese, meat and high sodium condiments, may help keep blood pressure down.”

As far as junk foods go, “if you find yourself making frequent trips to the office vending machine, you may want to re-consider that afternoon bag of candy.” Packaged sweets and other “quick-fix snacks” may satisfy cravings, but soon leave one feeling lethargic and hungry. Most junk foods are simple carbohydrates with no protein, fiber, vitamins or minerals ― all “the dietary essentials which assist the body in regulating stress levels.” Rather bring your own healthy snacks, which also prevents weight gain.

Fatty foods, she says may increase the unhealthy effects of stress on the heart, like raising blood pressure. These foods aren’t just pizza, fried chicken and mashed potatoes, but large daily amounts of 100 percent whole fat dairy. So no more adding full-fat cream to your coffee!

Regarding alcohol, the problem lies in hangovers. “Hangovers may kill your chance at productivity and subsequently increase your stress. Partaking in a glass of wine or beer at a business lunch also may not benefit you.” According to a study, many people drink regularly, and sometimes, while in the presence of colleagues. Alcohol also increases stress.

Today's Health Tips

How to Be Stress Free in a Minute

http://ph.she.yahoo.com

Yes, you can get rid of stressful moments in just a minute by using our simple tricks given below. Unfortunately, stress is a daily part of our life. It doesn't matter what kind of things we deal in, we have moments that leave us stressed and distressed.
 
Living a stressful life has several disadvantages. It is important to be happy and get rid of the stress. Given below are some simple tips that will help you do 

Go Physical
 

Expert Kathleen Hall sheds light on this trick emphasizing on its importance. If you feel stressed, do nothing but standup and start your favorite exercise. Simple exercises, such as sit ups or pushups are very easy and can be done anywhere. Feeling stressed while working on a new project? Stand up and start jumping and you will notice a huge change in your mood.

Breathe Stress Out of Your Body
 

Known stress expert, Wendy Duncan, emphasizes on the usefulness of the technique called "heart coherence". This simple breathing exercise involves three steps: Start by placing your left hand over your heart and feel your breath flowing through your heart. Breathe in and breathe out four times while keeping your hand on your heart. Think of all the good things in life while doing so and your mood will instantly change radiating positive energy.

 

Stretch Out the Stress
 

Stretches, a very simple exercise, can help you calm your body according to expert, Hall. The best part is that you do not need any special equipment for stretches. These simple yoga techniques involve simple movements without much hard work. Two simple stretches include putting your head between your legs with arms on the side. Try to bend and touch the floor with your head and keep this posture for at least five seconds. In the second stretch, put your hands on your thighs and stretch your body upward trying to touch your chin to your chest. However, do not pressurize your body if you cannot achieve any of the stretches. 

 

Imagine a Soothing Image
 

Stop whatever you are doing and take out a few moments. Sit calmly and close your eyes trying to imagine a calming and soothing image. It can be anything that makes you feel good, from beautiful scenery to something you love. However, Duncan suggests imagining a healing light, lavender-colored, moving through your body. It is said to take the pain or stress away. There are several other visualization techniques, such as the one from Cindy Kubica. She suggests putting your hands on your closed eyes and visualizing a crystal in your palm. She recommends placing a real crystal, if possible. This technique has been used for years by the Chinese and Egyptians, and still seems to have positive effects. 

 

Let the Scent do the Trick
 

Everything you're surrounded by has an impact on your mood. Try to be around things that have a soothing effect, such as calming scents. This technique is called aromatherapy and has been in existence for centuries. Extracts of plants, such as rose and lavender, are used for a person's psychological well being.
 

Kubica advises putting a few drops of your favorite scent on your first three finger tips and then putting it under your nose. Slowly and deeply breathe in feeling the scent reaching every part of your body. This technique will wash away all your stress within a minute.

 

 

Food and Nutrition

Healthy Foods That Reduce Stress and Depression

13 Foods That Fight Stress

By Keri Glassman, MS, RD, CDN

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Rethink Your Comfort Foods

What makes a food calming? Too often, a client will wave me off when I bring up this topic and say, "Oh, Keri, all foods are calming foods. Whenever I'm eating, I feel better." But there's a huge difference between tapping into a food's inherently calming properties and using any food as a kind of emotional anesthesia. That kind of eating may buy you a temporary sense of calm, but it's a quick fix that wears off way too fast. And where does it usually leave you? Weighing more than you'd like and muttering at yourself, "Yuck, how could I have eaten all that?"

Heart-Healthy Comfort Food Recipes

Stressful events—and they don't even have to be big, just the daily hassles of life—cause our cortisol levels to rise. Cortisol causes food cravings, and in women those cravings tend to be strongest for carbs, especially sweet foods, according to researchers at the University of California at San Francisco Medical Center. The more of them we eat, the worse our mood gets. As if that weren't bad enough, the cortisol then makes more trouble for us, triggering an enzyme in our fat cells (it converts cortisone to more cortisol). Since our visceral fat cells (the ones in our abdomen, packed around our vital organs) have more of these enzymes than the subcutaneous fat cells (the fat on our thighs and butts, for example), stress causes many women to accumulate more belly fat. The more stress, the more this abdominal, or central, obesity occurs. Some research has found that these belly fat cells, which have been linked to a greater risk for heart disease and diabetes, have four times as many cortisol receptors as regular fat cells.

So when I talk about calming foods, I don't mean so-called comfort foods. I mean meals and snacks that will truly soothe and calm you. Whether it's because of the specific nutrients they provide or the steady, reliable source of energy they give you, they'll get you through the day feeling focused, even, and balanced—so you'll have the ability to conquer anything.

Asparagus

I know, these slender stalks are known to make your urine smell funny. But they are high in folate, which is essential for keeping your cool. I like them steamed, then added to salads. I also love them broiled until crisp. Go ahead and eat as many as you'd like.

Avocados

These creamy fruits stress-proof your body. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotene, vitamin E, and more folate than any other fruit. A single serving (about one-quarter of an avocado) has plenty of B vitamins, too. Remember, this may technically be a fruit, but I count it as a fat, so use portion control. Thin sliced on sandwiches, it adds a whole new layer of flavor.

Berries

Blueberries have some of the highest levels of an antioxidant known as anthocyanin, and they've been linked to all kinds of positive health outcomes, including sharper cognition. But all berries, including strawberries, raspberries, and blackberries, are rich in vitamin C, which has been shown to be helpful in combating stress. German researchers tested this by asking 120 people to give a speech, then do hard math problems. Those who had been given vitamin C had lower blood pressure and lower levels of cortisol after the stressfest. Substitute berries for any other fruits on the plan whenever you want. I like to nibble on them frozen, too.

Cashews

I love all nuts. They're great snacks, and because they are crunchy and a little salty, they cure many cravings. For those trying to lose weight, they're such a potently satisfying combo of protein and fat that it's hard for me not to recommend them at every single meal. (You do have to watch portion size though, since they are high in calories.) Cashews are an especially good source of zinc—a 1-ounce serving has 11 percent of your RDA. Low levels of zinc have been linked to both anxiety and depression. Since our bodies have no way of storing zinc, it's important to get some every day. Trade cashews for other nuts on the plan when you're in the mood. Coarsely chop a handful and toss them into a chicken stir-fry.

Chamomile Tea

This is probably one of the most recommended bedtime soothers around. I've always loved it because the flowers are so pretty, like tiny daisies. But now there's more evidence than ever that chamomile calms. A new study from the University of Pennsylvania tested chamomile supplements on 57 participants with generalized anxiety disorder for 8 weeks, and found it led to a significant drop in anxiety symptoms. Of course, I'd much prefer you drink it in tea form--that way, you'll get the warm, wonderfully calming feeling of holding a mug of tea as you sit in a quiet spot before bed. And yes, according to the University of Maryland Medical Center, there is some evidence that, in addition to calming nerves, chamomile promotes sleep. Just pour a cup of boiling water over 2 to 3 heaping tablespoons of the dried flowers (you can buy chamomile either loose or in tea bags at health food stores) and steep for 10 minutes. Try having a cup every night: Turn off the TV, the computer, and your phone, and settle down for a peaceful end to the day. It's nice iced, too.

Chocolate

Besides the healthy antioxidants in this treat, which push chocolate to the top of most heart-healthy food lists, it has an undeniable link to mood. A recent study from the University of California, San Diego, School of Medicine reports that both women and men eat more chocolate as depressive symptoms increase. Of course, we've all been there, polishing off an entire package of chocolate after a bad day. But there's evidence that, in moderation, chocolate does actually make you feel better.


Dark chocolate, in particular, is known to lower blood pressure, adding to a feeling of calm. It contains more polyphenols and flavonols—two important types of antioxidants—than some fruit juices. You can safely allow yourself dark chocolate as a snack once a week, or as a conscious indulgence, and still stay on track with your weight loss results. I always keep a few squares in my bag.

Garlic

Like many plants, garlic is jam-packed with powerful antioxidants. These chemicals neutralize free radicals (particles that damage our cells, cause diseases, and encourage aging) and may reduce or even help prevent some of the damage the free radicals cause over time. Among the compounds in garlic is allicin, which has been linked to fending off heart disease, cancer, and even the common cold. Because stress weakens our immune system, we need friends like garlic, which can toughen it back up. As long as you saute it in broth, not oil, you can add it liberally to all the meals on the plan.

Grass-Fed Beef

Grass-fed beef is not only better for the planet, it's also better for people. It has more antioxidants—including vitamins C and E and beta-carotene—than grain-fed beef, and doesn't have added hormones, antibiotics, or other drugs. And while it's lower in fat overall, it's about two to four times higher in omega-3s. A recent study in the British Journal of Nutrition found that healthy volunteers who ate grass-fed meat increased their blood levels of omega-3 fatty acids and decreased their levels of pro-inflammatory omega-6 fatty acids. These changes have been linked with a lower risk of a host of disorders, including cancer, cardiovascular disease, depression, and inflammatory disease. Grass-fed beef is pricey but well worth the occasional splurge. (If you're really gung-ho on the concept, check out local sources for "cowpooling," where you go in with others on shares of grass-fed cattle.)

Green Tea

While it does contain caffeine, green tea also has an amino acid called theanine. Researchers at the University of Illinois say that in addition to protecting against some types of cancer, this slimming food is a brain booster as well, enhancing mental performance. Drink two cups each day.

Oatmeal

Talk about comfort food! A complex carbohydrate, oatmeal causes your brain to produce serotonin, a feel-good chemical. Not only does serotonin have antioxidant properties, it also creates a soothing feeling that helps overcome stress. Studies have shown that kids who eat oatmeal for breakfast stay sharper throughout the morning. And beta-glucan, the type of soluble fiber found in oatmeal, has been shown to promote greater satiety scores than other whole grains. Make a batch of the steel-cut variety on the weekend, store it in the fridge, and microwave it on busy mornings. It keeps beautifully, and in fact, that's how restaurants often prepare it.

Oranges

Another vitamin C powerhouse, oranges have the added benefit of being totally portable. That tough skin keeps them protected while they're bouncing around in your purse or backpack, meaning you can tote them anywhere. Experiment with all the varieties—clementines, tangelos, mineolas.

Oysters

And you thought oysters were only good as aphrodisiacs! They belong here, too, because they're the Godzilla of zinc: Six oysters, which is what you'd typically be served in a restaurant as an appetizer, have more than half the RDA for this important mineral. I think they're best served on ice with nothing but a lemon wedge.

Walnuts

The sweet flavor of walnuts is so pleasant, and it's nice to know they've been proven to provide a bit of a cognitive edge. They contain alpha-linolenic acid, an essential omega-3 fatty acid, and other polyphenols that have been shown to help prevent memory loss. Researchers at Tufts University found that animals that ingested walnuts even reversed some signs of brain aging. To bring out their flavor, I toast them for 10 minutes, then chop them and add them to salads.

Healthy Living

Smash Your Stress

http://www.menshealth.com/health/smash-stress 

It's no secret that stress beats up your body. But is the way you deal helping you—or hurting you?

By Paige Greenfield, Photographs by Travis Rathbone

YOU KNOW YOU SHOULD TAKE A FEW DEEP BREATHS WHEN you feel stressed. 

Instead you inhale a doughnut (or five). Strange? Not at all. Your strained brain craves instant gratification, often in the form of a quick fix like food or alcohol, says James Herman, Ph.D., a neuroscientist at the University of Cincinnati. "These things activate reward pathways while quieting the amygdala—the emotional, overwrought area of your brain."

The trouble with the Krispy Kreme cure—besides the inevitable risk of obesity and the powdered sugar on your neckties—is that it's really just a stress Band-Aid. In the long term you may feel more mentally steamrolled than ever. And when your psyche suffers, so does your body. In fact, in a new Oregon State University study, researchers found that chronically stressed middle-aged men were almost 50 percent more likely to die during an 18-year period than those who experienced fewer stressful events. Which of these guys do you want to be?

Good choice. Now follow this plan for replacing your current so-called coping strategies with techniques that'll feel like a shiatsu massage for your mind.

HOW YOU COPE: Down a dessert
 

There's a reason you equate sugar with serenity. When you consume the sweet stuff, your pre-frontal cortex, a part of your brain that helps control emotions, is activated, says Herman. The danger of a sugar binge: Men with higher anxiety are also more likely to have elevated glucose levels, according to scientists in Japan. In fact, the American Diabetes Association warns that long-term stress may push your blood-sugar levels into the diabetic range if they're already higher than normal.

 

DO THIS INSTEAD: Savor a small portion of ice cream
 

The stress-busting benefits of dessert are due more to the flavor than the fat and calories, says Herman. "High-calorie foods often taste better, but calories aren't necessary for food's effects on stress." Buy a single-serve treat and take half an hour to eat it; savoring the flavor can extend the calming effect.

HOW YOU COPE: Pour a drink
 

After a few shots of Jack, the office jackass is the last person on your mind. When alcohol enters your bloodstream, it seems to activate reward pathways for temporary relief. Ultimately, though, it may intensify your depression, says William Pollack, Ph.D., a Men's Health mental health advisor. In a University of Chicago study, stressed-out men injected with alcohol felt anxious longer than guys in a placebo group. Booze may disrupt your body's calming process, prolonging the mental misery.

DO THIS INSTEAD: Self-medicate with music
 

A study in Nature Neuroscience found that listening to favorite tunes or anticipating a certain point in a song can cause a pleasurable flood of dopamine. Listen to a few songs in a row several times a day. "These doses of dopamine can lower your stress, removing the trigger that causes you to seek alcohol," says Edward Roth, M.T.-B.C., a professor of music therapy at Western Michigan University.

HOW YOU COPE: Play Call of Duty all night
 

The lure of a record-breaking kill/death ratio isn't the only thing keeping you up till 3 a.m. Stanford researchers found that playing video games stimulates the brain's mesocorticolimbic system, a key reward region. And the more you win, the more the area lights up. The downside: Most video games are sedentary and mimic the competitiveness of a stressful job, which may negate any brain benefits, says Michael Addis, Ph.D., a psychology professor at Clark University.

 

DO THIS INSTEAD: Build a fence

Learn to braise meat. Practice the ukulele. Activities that give you a sense of mastery can also activate the mesocorticolimbic system, deploying a rush of dopamine. Plus, as you practice your new skill, you enter a healthy psychological state known as flow. "You lose track of time and are completely immersed in what you're doing," says Addis. "It's incredibly relaxing to the mind."

HOW YOU COPE: Drive too fast

 

Why do guys love Vegas? Or consider cliff jumping a worthy pastime? The same reason they speed: Risk taking produces a surge of endorphins, which numb pain, says Cleveland Clinic psychologist Michael McKee, Ph.D. But if you chase those thrills while you're stressed, they could kill you. Your judgment tends to become clouded, so it's harder to take calculated risks, explains Addis. "You're more likely to put yourself in unnecessary danger."

 

DO THIS INSTEAD: Hightail it to the gym
 

But don't default to your regular workout. If you're bored with your routine, you may not experience the normal post-gym endorphin rush, making exercise less effective as a stress fighter than it could be, says Addis. So try something new: Sign up for a martial arts class, check out an indoor rock-climbing center, or go mountain biking. These activities combine physical exertion with a bit of benign risk taking.

 

HOW YOU COPE: Bury yourself in work
 

It's tempting to battle the stress of a massive workload by immersing yourself until it's done. Don't do it. "Concentration and productivity suffer when your brain doesn't have a chance to unwind, relax, and reset," says McKee. And your work performance may not be the only thing to suffer. In a new British study, people who worked 11 or more hours a day were nearly 70 percent more likely to develop heart disease over a 12-year period than those who worked 7-to 8-hour days.

 

DO THIS INSTEAD: Take a 60-second vacation
 

Each hour, spend a minute perusing a funny blog. (We like passiveaggressive notes.com.) Periodic breaks help you process and absorb new information, increasing your efficiency, says McKee. During your hiatus, take 10-second breaths—inhale 4 seconds, exhale 6—to bolster your heart's ability to recover from stress.

HOW YOU COPE: Hibernate in your cave
 

If stress makes you want to retreat and hole up at home, here's why: Research shows that men generally favor the fight-or-flight stress response, whereas women are more likely to "tend and befriend" when they feel stressed. Which way is better? A 2009 British study linked social isolation with a more prolonged spike in heart-straining systolic blood pressure after a stressful event, and higher stress-hormone output throughout the day.

 

DO THIS INSTEAD: Watch the game with your buddies
 

And don't spend halftime bitching about your boss. Venting can actually be counterproductive; with men, it often turns into a stress-inducing "who has it worse" showdown, says Addis. Besides, the social aspect alone is enough to activate your brain's GABA receptors, which control fear and anxiety, in turn triggering feelings of calm and satisfaction, says Pollack.

10 Simple Ways to Leave Stress Behind

Healthy Living

10 Simple Ways to Leave Stress Behind

Discover the top 10 simple tips to manage stress and identify triggers.

by Amy Boulanger/Healthline

 

 

Top 10 Tips to Relieve Stress

Your body is hard-wired to respond to stress. Thanks to the “fight-or-flight” response system, when faced with a threat, you’ll be prepared to deal with it. Unlike our earliest ancestors, however modern man encounters a constant barrage of stressors, keeping most of us in a state of non-stop stress. All that excess stress can trigger atrial fibrillation (A-fib).

Use our top ten tips to start relieving your stress today.

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Health

Stressed from work? Family? Money? Or you just don't know you are already under stress?

Try reading this...

Where Stress Hides

Jeff Csatari/Men's Health

Please click each bullet point below to read !   

• Overview
• Stress Spot # 1
• Stress Spot # 2
• Stress Spot # 3
• Stress Spot # 4
• Stress Spot # 5
• Stress Spot # 6

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The best explanation of stress we've ever heard comes from Stanford neurobiologist Robert Sapolsky, Ph.D., the author of Why Zebras Don't Get Ulcers. "If you are a normal mammal," he says, "stress is the 3 minutes of screaming terror on the savanna after which either it's over with or you're over with."

If you're a human mammal, however, stress comes from something more insidious than a toothy predator: anxiety triggered by the passive-aggressive boss, the 30-year mortgage, and the job of caring for children as well as the ill parent who believes General MacArthur wants him to lead a division into Pyongyang Province.

No wildebeest would understand these fears, but the perceived threats spark the same physiological survival responses that crocodile attacks do. Here's where modern stress bites your body and how to fight back.

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