LifeBalance Wellness...Raise your heart rate. Acute stress — the kind you have when you face an...

RECOGNIZING AND MANAGING HEAD-TO-TOE STRESS

Recognizing and Managing Head-to-Toe Stress

Feeling Your Best at Any Age

Creating a Health and Wellness Vision Statement

Shredded Salad with Miso Dressing

IN THIS ISSUE:

Q2 HEALTH NEWSLETTER | 2016

© 2016 LifeWorks USA Inc. All rights reserved. For more information visit LifeBalance.net | 1

Stress isn’t “all in your head.” It can affect your body from head to toe. Are you able to recognize the signs of stress in yourself, and do you know how to manage it before it takes a toll on your health?

Most of us have reacted physically to stress at some point. Maybe you couldn’t sleep because of tension at home. Maybe you couldn’t eat because of “butterflies in your stomach” before a presentation at work. Or maybe you had a headache or backache that eased when you removed yourself from a difficult situation. If so, you may have seen a connection between your physical reactions and the tensions you were facing.

Stress, experts have found, can affect many parts of your body besides your head, back, and stomach. The American Psychological Association has on its website a rundown of the effects.

1. Raise your heart rate. Acute stress — the kind you have when you face an urgent deadline or slam on your brakes to avoid a crash -- makes your heart beat faster and its muscles contract more strongly. This level of stress, if it becomes chronic, can raise your risk of a heart attack and other serious problems.

2. Make your lungs work harder. Stress can make you breathe faster or harder. Most of us can handle this from time to time. But the hard breathing has extra risks for people with asthma or a lung disease such as emphysema, which can make it more difficult for them to get the oxygen they need to breathe.

3. Slow down your digestive system. Tension can affect how fast or slowly food moves through your bowel. When that happens, diarrhea or constipation may result.

4. Cause your blood sugar to go up. In a very stressful situation, your body releases more of the “stress hormones” cortisol and epinephrine. When this happens, your body produces more glucose, or blood sugar.

5. Worsen chronic pain almost anywhere in your body. Stress can trigger muscle tensions or muscle spasms that add to the pain associated with a chronic or painful illness. →

Stress, for example, can:

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LifeBalance Wellness


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1. Listen to your body. Take this Stress Quiz to get a sense of whether your body is telling you that need to manage stress more effectively.

2. Zero in on stress triggers. Keep a log of when, where, and with whom you felt stressed. This may suggest easy solutions, such as taking a different route to work or a child’s school if the traffic on one often makes you feels irritable.

3. Make an extra effort to manage your money well. Every year for nearly a decade, a top stressor for most people has been money, according to the annual Stress in America survey

by the American Psychological Association. Get on top of your finances, and other stresses may seem easier to manage.

4. Don’t give in to your stress. During stressful times such as overload at home or at work, we often give up the things that help us feel better, such exercise, eating a healthy diet, and getting enough rest. That can set in motion a downward spiral that only worsens the stress.

Managing Head-to-Toe Stress:


FEELING YOUR BEST AT ANY AGE

• Visit your doctor regularly. Ask your doctor to review your overall health, family history, weight, height, and blood pressure and to suggest helpful changes.

• Set realistic goals. If you’ve gained weight or had surgery or other health problems, feeling fit and healthy may take months — or even a year or more. Set goals that reflect your medical history and current physical condition.

• Try the “buddy system.” Friendly encouragement can help you stick with a plan to lose weight, exercise more, or quit smoking. Find a friend or relative with similar goals and try to exercise or eat healthy meals together — or just check in regularly by phone Or share goals and plans with friends on a social networking site like Facebook.

• Join a group. Reaching your goals may be easier if you find strength in numbers. Consider taking an exercise class, joining a weight-loss program, or joining an online community for people with similar aims.

• Keep track of your progress. Writing down your goals and accomplishments helps you to measure your success and overcome stumbling blocks. Start a diet journal, keep an exercise log, or put a chart of your progress on the refrigerator. Being accountable increases the chance that

you will be successful with changes. Focusing on one huge goal may lead to discouragement, so set smaller goals and focus on those instead.

• Consider your emotional needs. Physical and mental well-being often go hand-in-hand. If you don’t have as much energy as you used to or are having trouble eating or sleeping, think about what else has happened in your life. If you’ve faced a loss or other big change, talking to a counselor may help you gain a fresh perspective and the motivation to get back in shape or start enjoying life again. Your employee assistance program (EAP) also has information and resources.

• Keep adjusting your routine. The health and fitness routines that worked for you at 40 may not work at 50, 60, or 70. Be alert for signs that you need to adjust your daily habits — for example, you no longer enjoy a particular sport.

• Look into healthy vacations. Hiking, biking, and other active vacations help you stay fit while you travel. Many groups that sponsor these vacations have programs at beginning, intermediate, and advanced levels. →

As you get older, feeling your best may take more effort and attention. You have a higher risk of developing many diseases, including serious conditions such as diabetes. To stay as healthy as you can,

you may need to change your eating habits or exercise routines and see your doctor more often. Here are some tips on staying fit and healthy as you get older.


• Make health and fitness fun. Think about the things you love to do and work them into your exercise plan. If you enjoy music, look into dance classes. If you love nature, join a walking club. Or, if your doctor approves, buy a pedometer to keep track of your steps and work up to 8,000-10,000 steps a day. You might also download a fitness app, such as “Couch-to-5K,” for your smartphone or tablet, or check out the fitness DVDs at bookstores, libraries, and online.

• Reward yourself. If you’ve met a big challenge -- such as reaching your ideal weight -- give yourself a pat on the back. Buy a great new jogging outfit. Have a picture taken for relatives that shows off your new look. Rewards help to motivate you to keep up the good work. Be sure not to reward yourself with food.

• Include physical activity in your daily life. Even if you’ve never enjoyed sports, you can increase your fitness level

by adding other physical activities to your daily routines. Take up gardening. Use the stairs instead of the elevator. Park farther away from stores at the mall and walk the extra distance.

• Get regular checkups. No matter how careful you are about your health, you may develop problems that you can’t detect. See your doctor regularly, so that the two of you can keep small concerns from developing into something more serious.

• Find out about health and fitness services in your community. State or local agencies may offer free or low-cost home-delivered meals. Community groups may provide free diabetes, blood pressure, or other screening services. A high school or community pool may set aside certain hours each week for a “senior swim,” and some health clubs offer discount membership to older adults.



CREATING A HEALTH AND WELLNESS VISION STATEMENT

What would your life look like if you reached a health goal such as losing weight, quitting smoking, or getting regular exercise? Creating a health and wellness vision statement can help you picture it and

help you achieve your goal as a result. Creating a personal health vision statement is an important part of the health-coaching process. You can work with a health coach to develop a vision that fits your unique needs, desires, and circumstances.

A health and wellness vision statement helps you see the big picture of your well-being. It describes your ideal state of physical and emotional health — your “best self” — and what it would look and feel like. Your vision statement is not set in stone but can change as your needs and circumstances change. It can be a series of statements if you have more than one goal.

Many businesses use vision statements to define their organization’s goals and to inspire people to achieve them. Vision statements are also helpful to define personal health and wellness goals. A vision statement is a tool that helps you stay on track as you work toward making behavior changes day to day. A vision statement is also a source of inspiration that helps you keep your eyes on the prize and stay motivated. Your health coach can help you develop your unique health and wellness vision statement. →

“ I would have more energy and be able to do more things. I’d be able to go up and down stairs with ease and have the energy to work on my art and play with my toddler after work.”

“ I would take things in stride instead of getting really stressed out and impatient. I would be able to stay calm during crunch times at work.”

“ I would not smoke and I’d feel better physically. Within a year I’d also be able to buy a new iPad with the money I’ve saved by giving up tobacco products.”

What is a health and wellness vision statement?

A personal vision statement might read something like this:

Or it might look something like this:

Or it might look something like this:


To develop a health and wellness vision, you’ll need to set aside a little time to think about your overall health — ideally, a time when you can give the subject your undivided attention. You’ll also need a notebook or other place, such as on your phone or in your computer, for recording your thoughts.

Then you’ll want to brainstorm about your well-being in the areas that matter most to you — whether physical, emotional, social, spiritual, or a combination of these. Write down the answers to these questions here or in your notebook, phone, or computer:

You might include some of the reasons why your vision is important to you. Why do you want to change? How will you benefit from reaching your goals?

If you have several health and wellness goals, you may find it helpful to choose the most important ones. It’s usually easier to reach goals if you focus on one to three small goals at a time instead of many large goals at once. Then ask yourself: What do I need to do to move toward my vision of my ideal self? List the next steps you want to take so you can review them later on and add others that may be helpful.

Review your health and wellness vision statement regularly, at least four times a year. That process will help you see progress, decide whether everything on your plan still matters, and identify the steps you’ll want to take next. Remember that with the help of your health coach, you can always revise your plan to meet your changing needs.

Creating your health and wellness vision statement


What does the “ideal” or “best” version of me look like?

What does the “best” me feel like?

What am I doing in my ideal state of health and well-being?

SHREDDED SALAD

Even when you’re trying to lighten up your lunches, there’s no excuse for a dull salad. Even if you’re trying to avoid high-fat ingredients like cheese, croutons or bacon, you don’t need to cut back on crunch and

flavor. Pack a portion of this Asian-inspired salad for lunch and bring the dressing in a separate container so you can add it at lunchtime—no more soggy ingredients!

In a small saucepan, heat the tablespoon of oil over medium-low heat and saute the minced garlic for a minute or so. Stir in the miso, the honey, and the vinegar and whisk gently for a minute. Remove from heat, whisk in the ½ cup of oil, sesame oil, and water, and let cool. You can store the dressing in a jar in your fridge and use as needed.

Toss the greens, cabbage, scallions, and carrots. Top with chicken, tofu, or eggs and chopped peanuts. Add dressing to taste.

© 2016 LifeWorks USA Inc. All rights reserved.

DRESSING:

1 tablespoon vegetable oil

1 clove garlic, minced

2 tablespoons honey

2 tablespoons miso

4 tablespoons rice wine vinegar

½ cup vegetable oil

1 teaspoon toasted sesame oil

½ cup water

SALAD

2 handfuls of mixed greens

1 cup shredded cabbage

2 scallions, diced

1 carrot, thinly sliced

¼ cup roasted peanuts, chopped

1 cup cooked, shredded chicken (optional — you can also add other proteins like tofu or sliced hard-boiled eggs)

For more information visit LifeBalance.net | 7

What is miso? Miso is a traditional Japanese seasoning paste made of soybeans, salt, a fermenting agent, known in Japanese as koji, and sometimes rice, barley, or other ingredients. It adds a deep, savory flavor to soups, dressings, and marinades.

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