10 Unexpected Stressors, #3

NUMBER THREE:

CAFFEINE

You know caffeine’s a stimulant—that’s why you rely on it to get you through the week. Unfortunately, in striving to focus and offset fatigue, many of us exceed the daily 300-milligram limit recommended by Michelle Dudash, R.D., author of Clean Eating for Busy Families.

Regularly O.D.’ing on caffeine chronically elevates anxiety, adrenaline, cortisol, and blood pressure, making us more sensitive to everyday stressors and ultimately interfering with sleep .

To avoid the downsides of too much joe, Dudash recommends avoiding coffee and caffeinated soda after work hours and sticking to no more than two 6-ounce cups in the morning. (That 300 milligram limit, by the way, is equivalent to about four cups of most coffees, one 16-ounce grande at Starbucks, or five 20-ounce bottles of soda.)

And remember: Caffeine doesn’t just come from beverages designed to juice you up. Chocolate, some OTC meds (like Midol and Excedrin), and even coffee-flavored ice creams can add to your daily load .

 

see the full list from Greatist HERE

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10 Unexpected Things Messing with Your Health, #2

This month’s list included ten things that you may not know are messing with your health and wellness.

Even mild stressors have been shown to pose long-term impediments to our health, plus they lower tolerance for more severe stressors like pain .

Before you start to feel even more anxious, take a breath—because Greatist has  rounded up 10 of the sneakiest (and most common) stressors, as well as foolproof ways to outsmart them so they don’t bring you (or your body) down.

NUMBER TWO: LYING

From little white fibs to massive deceptions, lying can interfere with our mental and physical health and may even contribute to gastric distress.

But holistic psychotherapist and relationship expert Victoria Lorient-Faibish, M.Ed., author of Find Your “Self Culture,” doesn’t counsel wholesale confession as an antidote to the stress caused by dishonesty. “Many people with a history of lying struggle with fantasies of confession,” she says. “But they often fail to realize that coming clean might make things worse.” Rather than blurting out everything to everyone all at once, Lorient-Faibish recommends first coming clean to a therapist who can help you assess who else to tell your deep-seeded truths to—and how.

 

 

10 Unexpected Things Messing with Your Health, #1

This month’s list included ten things that you may not know are messing with your health and wellness.

Even mild stressors have been shown to pose long-term impediments to our health, plus they lower tolerance for more severe stressors like pain .

Before you start to feel even more anxious, take a breath—because Greatist has  rounded up 10 of the sneakiest (and most common) stressors, as well as foolproof ways to outsmart them so they don’t bring you (or your body) down.

 

NUMBER ONE:

Crawling into bed after midnight may bump your stress levels. The later students put off going to sleep in one study, the more likely they were to suffer from negative thoughts, ruminative worries, and overall low moods than those who achieved lights out on the earlier side.

According to the National Sleep Foundation, the best bet is to start winding down a full two hours before you plan on falling asleep (ideally at a time that allows for at least eight hours of ZZZs.) “It’s critical that we set boundaries for when it’s time to shut down,” says Heidi Hanna, Ph.D., author of Stressaholic. So turn off the Netflix, shut down the smartphone, and stem Facebook stalking ASAP after dinner, and feel free to hop in a warm bath or shower to facilitate the relaxation response. “It can also be helpful to set an alarm at least an hour before your intended bedtime,” Hanna adds. That way your body is cued to start winding down.

And lest you find yourself stressing about not being able to fall asleep once you actually get around to it? Try and, well, take the pressure off. “Falling asleep is a spontaneous thing. You can’t force yourself to do it,” says Sally Winston, Psy.D., co-director of the Anxiety and Stress Disorders Institute of Maryland and co-author of What Every Therapist Needs to Know About Anxiety Disorders.

 

Thanks to Greatist for another great list!  Click here for full article

25 Ways in 25 Days, Day 25

I hope you’ve enjoyed this series, and found some ways to add to your self care.  Taking the time to refresh and recharge will pay off!

Remember, the person who should care the most about your health is YOU.
Be well.

DAY 25

Get out of town.
When it comes to taking vacation, most Americans don’t do a lot of it. But skipping out on time away from the 9-to-5 does more harm than good: Studies show that skipping the family vacay is associated with a higher risk of heart disease in both men and women . Whether booking a trip to an exotic location or going somewhere nearby, time away from work can help refresh our focus, and being exposed to a new location or experience may boost creativity. Plus, everyone deserves a break!

 

 

25 Ways in 25 Days, Day 24

Experts suggest we neglect self-care because it can be tough to make healthy changes and manage stress in better ways. Self-care is also sometimes associated with selfishness and lazy, over-indulgent behavior. This mentality might make us feel guilty for thinking we need to take a break from our lives to do something that, simply put, makes us feel better. But ignoring our needs has some dangerous side effects: It makes us more likely to get sick and can make existing conditions worse—not to mention the emotional toll of never taking a break.

DAY 24

Unplug.
These days, it feels like everyone’s glued to a phone, laptop, or both at the same time. Deliberately taking a break from social media, e-mail, blogging, and so on can help us recharge and gives our brain the downtime it needs to work at an optimal level.

Starting to feel “rebooted”?  See more self care at Greatist here

25 Ways is 25 Days, Day 23

Experts suggest we neglect self-care because it can be tough to make healthy changes and manage stress in better ways. Self-care is also sometimes associated with selfishness and lazy, over-indulgent behavior. This mentality might make us feel guilty for thinking we need to take a break from our lives to do something that, simply put, makes us feel better. But ignoring our needs has some dangerous side effects: It makes us more likely to get sick and can make existing conditions worse—not to mention the emotional toll of never taking a break.

DAY 23

Get your Om on.
It comes as no surprise that yoga is a healthy practice. It helps relieve anxiety, stress, and depression, all while boosting energy levels and improving our overall sense of well-being. Don’t think you have to commit to a full-length yoga class to reap its health benefits. Just 20 minutes on the mat improves focus and boosts the brain  . Try these restorative yoga poses to erase any built-up tension.

Inhale… exhale…, see more at Greatist’s self care article

 

25 Ways in 25 Days, Day 22

Cuddle.
Whether you’re the big spoon or little spoon, cuddling is good for you. Studies show that physical contact reduces stress and releases a hormone called oxtocin that boosts happiness.

See more tips for your self care at Greatist