Stress: De-stress to avoid heart attacks and improve memory
Todays e-alert addresses a problem that affects all of us to varying degrees, at some time in our lives.
Im talking about stress.
Stress is a common problem for many people who lead an active lifestyle resulting in a wide range of symptoms from headaches, loss of appetite and a diminished sex drive, to palpitations, anxiety and a general feeling of simply not being able to cope. If left untreated, stress can cause more serious problems.
No matter what the source of your stress may be work, home life, finances - when anxieties and tensions run high for a long period of time, your brain and heart may start to suffer.
Long-term stress affects memory
Earlier this year, researchers with the Laboratory of Human Stress Research at McGill University in Montreal, Canada, reported on a study that examined the effects of cortisol, a hormone known as a 'stress hormone.'
After conducting memory tests on both young and old subjects over a period of three to six years, the McGill team found that long-term stress creates high levels of cortisol that may impair learning ability in young people while weakening memory among the elderly. Older subjects who had high cortisol levels were also found to have a smaller hippocampus (the area of the brain where memory is processed) compared to older subjects who did not experience prolonged stress.
Another study was conducted at the Duke University Medical Centre (US) where a cohort of men with coronary artery disease were divided into two groups. One group participated in a stress management programme. Over a five-year period this group reported significantly fewer cardiac events than men who received no instruction or support in coping with stress.
If you feel you need some assistance in reducing your stress levels (and most of us probably do) you can check with local health institutions in your community. The charity International Stress Management Association UK lists a number of services and professional programmes on their website www.isma.org.uk
Stress-reducing habits
What can you do to take control of stress right now? Three key habits can be an enormous help: maintaining a balanced, nutritious diet, getting the right amount of sleep, and sticking with a regular exercise programme. Even 20 minutes of brisk walking three times a week will help to reduce stress as well as promoting restful sleep.
It's also important to recognise the things that trigger your stress. You might take a moment to sit down and make a list of the stressful factors in your life. A pattern may emerge, and once you have pinpointed the main causes you can start taking steps to deal with it.
Another step that many find helpful is to talk about your stress with someone you trust. This is where a local health institution may be able to offer guidance.
Learn how to relax by taking time out, practice deep breathing and gentle stretches. Aromatherapy oils such as lavender, chamomile, geranium, and clary sage will also help to lift your mood.
Certain nutrients may also assist in managing stress. Studies have shown that a high intake of dietary vitamin C and beta carotene can help reduce the effects of stress overload.
Many people make the common mistake of turning to alcohol during times of stress. As alcohol is a diuretic it can deplete the body of vital nutrients and as a result will make you feel run down and negative.
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