DIMINISHING STRESS, INCREASING EFFECTIVENESS

PHYSICAL, NUTRITIONAL & EMOTIONAL HEALTH TIPS

Helen Louise Ornelas, M.Ed., LPC Licensed Professional Counselor

Owner of Wellness Pros

More than 1 in 3 adults has some form of cardiovascular disease.

The good news is that 80% of heart disease & stroke can be prevented.◦Lifestyle changes◦Medication◦Medical procedure

Statistics reveal that 75%-90% of all doctor visits (medical and psychological) are recognized as stress related.

So, how do we get a grip on STRESS?

STRESS- 21st CENTURY EPIDEMIC?

Knowledge: Recognize the symptoms of stress. Knowledge: Understand the role of stress in

physical health, especially heart health. Knowledge: Examine the connection between

nutrition and stress. Knowledge: Review the role of emotions in

stress and decision-making. Skill: Exercise the brain for better

performance and effectiveness. Skill: Utilize stress reducing techniques to de-

stress at home and work.

OBJECTIVES

Stress is what you experience when you feel that you cannot cope effectively with a situation.◦ Personal◦ Family◦ Financial◦ Work-related

Stress is the natural way we “gear up” to meet life’s demands, both mentally & physically ( Fight or Flight ).

You may not always know when you’re stressed, but others can tell.

How can others tell when you’re stressed?

STRESS- WHAT IS STRESS?

RECOGNIZING PHYSICAL WARNING SIGNS OF STRESS Muscle tension & aches

◦Shoulders, neck area, lower back Sleep difficulties Tiredness, fatigue Heart palpitations, racing pulse Overeating or loss of appetite Heartburn, indigestion, diarrhea Excessive sweating, cold hands/feet Increased use of alcohol, drugs, medication

RECOGNIZING MENTAL WARNING SIGNS OF STRESS

Difficulties in concentrating Excessive worrying Anxiety or panic Indecisiveness Memory lapses Intrusive or racing thoughts Feeling overwhelmed Frequent absences from work, lowered

productivity

RECOGNIZING EMOTIONAL WARNING SIGNS OF STRESS

Irritability Impatience Anger or hostility Moodiness Sadness or even feelings of hopelessness Feeling upset Loss of sense of humor Change in level of voice, vocal tone

Are you stressed?

What is your

BloodPressure?

Do you keeptrack of yourpressure?

Source:American

Heart

Association

DECREASE STRESS, IMPROVE HEART HEALTH

Blood PressureCategory

Systolicmm Hg (upper #)

 Diastolic

mm Hg (lower #)

Normal 

less than 120 and less than 80

Prehypertension 120 – 139 or 80 – 89

High Blood Pressure

(Hypertension) Stage 1

140 – 159 or 90 – 99

High Blood Pressure

(Hypertension) Stage 2

160 or higher or 100 or higher

Hypertensive Crisis

(Emergency care needed)

Higher than 180 or Higher than 110

DECREASE STRESS, IMPROVE HEART HEALTH

American Heart Association NHLBI of the NIH

High blood cholesterol is one of the major risk factors for heart disease.

The higher your blood cholesterol, the greater your risk of developing heart disease.

Cholesterol is a fat-like substance in the blood that builds up on the walls of the arteries.

◦ Total cholesterol- 200mg or less

◦ HDL- 40 or greater (men) 50 or greater (women)

60 or above for best heart health benefits (M

&W).◦ LDL- 100 or lower ◦ Triglycerides- 150 or less

Exercise is important for overall health benefits to the heart, lungs and circulation.

The AHA guidelines recommend:◦ Get at least 150 minutes of moderate intensity aerobic activity

each week.◦ Physical activity should be performed in episodes of at least 10

minutes & preferably, it should be spread throughout the week.◦ Include flexibility and stretching exercises.◦ Include muscle strengthening activity (at least 2 days a wk).

Develop an exercise plan for work & home.◦ Wear a pedometer & record your steps/distance each day.

Have a competition with another school, dept. etc.◦ Walk or workout with a friend-it makes you commit.◦ Make an appointment for exercise- just like a dr’s appt. or hair

appt.

IMPROVING HEART HEALTH

Our daily activities often involve walking, lifting or moving objects, and stretching= opportunities to exercise!◦ Take the stairs, not the escalator.◦ Park your car AWAY from the store entrance.◦ Get up & MOVE during television commercials.

For a more structured workout, check out different places- gyms, colleges, YMCA/YWCA, etc.- offering programs.

Find an exercise you like. You will stay with it, rather than dread it.

Remember- When we’re young, our lifestyle determines the condition of our body. When we’re older, the condition of our body determines the lifestyle we have.

IMPROVE YOUR PHYSICAL HEALTH

NUTRITION & STRESS CONNECTION

When you’re stressed, do you crave something sweet or a carbohydrate rich food?

With increased levels of cortisol (stress hormone), we tend to crave foods high in fat, sugar and salt.

We often make poor nutri-tional choices when stressed- choices that eventually make us want to CRASH- feeling tired, guilty over what we ate and non-productive.

THE CRASH EFFECT ©2012 C- Caffeine overload R- Reduced water

intake A- Absent-minded

eating S- Skipped meals H- Healthy meal vs

Junk food

Choose complex carbohydrates like:◦ Popcorn◦ Whole grain crackers (eg. Triscuit or Rye Krisp)◦ Vegetable bean soup◦ Chips with low-fat refried beans & salsa◦ Dried fruit◦ Vegetables dipped in dressing (low fat)

For something sweeter:◦ Choose whole grain toast with cinnamon sugar or jam◦ Fig cookies or a little ice cream ◦ Pumpkin or sweet potato pie/empanadas with whole

grain crust (if possible)◦ Oatmeal cookies with walnuts & raisins Courtesy of Kristin Finley, RD/LD, www.healthstarr.com

FOODS TO COMBAT STRESS

If zapped energy is your problem, try these ideas:◦ Smaller, more frequent meals & snacks spaced

throughout the day (rather than 3 large meals) will generally fuel the body better and improve energy.

◦ Skipping meals can contribute to sluggish energy levels. The most skipped meal is breakfast.

Ideas for breakfast:◦ Healthy breakfast foods that are better balanced consist

of complex carbs and a little protein. Peanut butter and toast Cottage cheese and fruit Fruit-yogurt smoothie Egg and cheese sandwich on whole grain bread

Courtesy of Kristin Finley, RD/LD, www.healthstarr.com

SNACKS TO BOOST ENERGY

What’s a heart-smart diet? Looking for foods stamped with the American Heart Association’s Heart-Check mark is one sure way to know you’re choosing a food low in saturated fat and cholesterol. Here are some other recommendations to eating healthy: ◦ at least 4 ½ cups of fruits and vegetables a day◦ fish at least twice a week◦ fiber-rich whole grains every day ◦ less than 1,500 milligrams of sodium per day◦ no more than 450 calories a week of sugar-sweetened

beverages (based on a 2,000 calorie diet).

POP QUIZ- HOW MANY TEASPOONS OF SUGAR IN A 12 OZ

CAN OF REGULAR SODA?

HEART SMART DIET ( D.A.S.H. )

Have you ever felt like your emotions are in control, not you?

In our high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress.

Higher and more prolonged levels of cortisol in the bloodstream (like those associated with chronic stress) have

been shown to not only impact the heart, but also result in: ◦ Impaired cognitive performance◦ Blood sugar imbalances such as hyperglycemia ◦ Lowered immunity and inflammatory responses in the

body and slowed wound healing

How do you relieve emotional stress?

EMOTIONAL STRESS

Keep an eye on “your emotional thermometer.”◦ BE AWARE OF STRESS LEVEL...your personal warning signs.◦ Have a key word or phrase when you feel the warning signs.◦ Don’t “go it” alone. Have a friend who can also use that “key word”

to let you know when they see the “thermometer level” rising. Stop and take a breath! Close your eyes. Count to ten

backwards. Drop your shoulders. Open your eyes. Have your positive self-talk “phrase.”

For work and home, try to follow the 4D’s when overwhelmed:◦ Do it- Has to be done now!◦ Delay it- Even changing a deadline from am to pm can

help.◦ Delegate it- Yes! You need to have a trust-worthy person.◦ Drop it- Do YOU really have to do this?

EMOTIONAL STRESS RELIEVERS

When you start feeling the emotional tensions build, try some of these ideas:◦ Smile…even though it’s the last thing you want to

do.◦ Laugh! Laughter is good medicine.◦ Count BACKWARDS from 50 to 1 (for major stress). ◦ Take a 60 second break.◦ Close your eyes and breathe. (Pilates method)◦ Get up and take a walk (5 minute get-away).◦ Have a picture that takes you away.

Physical picture- on your wall, on your phone or ipad. Mental picture- Imagery

EASY-TO-DO STRESS RELIEVERS

The brain needs regular workouts to stay healthy.◦ Just as we lose muscle as we get older, our brains

can atrophy, too. ◦ Your brain’s “cognitive reserve” diminishes with

time. The reserve is the ability to withstand neurological

damage due to aging & other factors without showing visible signs of slowing or memory loss.

This reserve can help protect your memory AND delay or prevent early-onset neurological changes.◦ Following a brain-healthy lifestyle and performing

regular, targeted brain exercises can increase your brain's cognitive reserve.

◦ Brain health includes a well-balanced diet low in fat, low in cholesterol, high in antioxidants and regular exercise .

EXERCISING THE BRAIN

Exercises to strengthen brain function should offer novelty and challenge.◦ Drive home via a different route.◦ Brush your teeth with your opposite hand.◦ Test your recall…make a list, memorize it (grocery list). An

hour later, test your memory. See how many you can remember.◦ Do word games (Sudoku, crossword puzzles, etc.)◦ Do math in your head.

Refine your hand-eye abilities (knitting, painting, doing a puzzle) Learn a foreign language. Learn to play a musical instrument.

Resource: The Science of Staying Young by Dr. John E. Morley, MD. See Attachment #1

EXERCISING THE BRAIN

When stressed, have a plan of action with your favorite techniques to de-stress.

Spiritual- Meditation, Prayer, Guided Imagery Physical- Exercise, Massage, Deep Breathing, Yoga

◦ Don’t’ forget to take care of your senses when de-stressing- candles, flowers, music, a good meal, a comfortable chair , a warm bath or shower.

Intellectual- Read a book, watch a movie, learn a new hobby.◦ Keep the brain working., rather than dwelling on the stressor(s).

Emotional- Laugh, cry, get together with friends who can offer the support system you need.

You must first take care of YOU, before you are able to take care of someone else.

See Attachment #2

DE-STRESS AT HOME & WORK

RISK FACTORS YOU CAN CONTROL

Keep a healthy weight. Being overweight adds to your risk of high blood pressure (HBP).

Exercise every day. Moderate exercise can lower your risk of HBP.

Eat a healthy diet. A diet rich in fruits, vegetables, whole grains, & low-fat dairy products may help to lower HBP.

Cut down on salt. Many Americans eat more salt than they need.

Drink less alcohol. Drinking alcohol can affect blood pressure. Recommendation: Men 2 drinks/day; Women 1 drink/day.

Don’t smoke. Smoking increases your risk for HBP & heart disease. If you smoke, quit.

Manage stress. People react to stress in different ways. Be aware of your warning signs and have your stress reduction plan ready!

YOUR STRESS EVALUATION- ARE YOU AT RISK? The AHA ( www.americanheart.org ) offers valuable

risk assessments which provide you with crucial information on steps you can take to lower your risk of cardiovascular disease. Among those assessments are:

◦ High Blood Pressure Health Risk Calculator-Calculate your health risks from high blood pressure & learn how a few simple changes can lower your risk.

◦ Heart Attack Risk Assessment-Determine your risk of having a heart attack or dying from coronary heart disease in the next 10 years & get a report to discuss with your healthcare provider. 

American Council on Exercise◦ www.acefitness.org

Academy of Nutrition and Dietetics (formerly ADA)◦ www.eatright.org

American Heart Association◦ www.heart.org

Cooper Institute◦ www.cooperinstitute.org

National Heart, Lung & Blood Institute◦ www.nhlbi.nih.gov

Mayo Clinic◦ www.mayoclinic.com

USDA◦ www.usda.gov or www.choosemyplate.gov

RESOURCES