Decrease Your Stroke Risk - Reduce Your Stress
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Decrease Your Stroke Risk - Reduce Your Stress
- 1. Decrease Your Stroke Risk By Stressing Less staying fit through your mind, body and spirit By – Lynnis of PraiseWorks Spiritual Health and Wellness Coach
- 2. What is Stress? Stress is your body's response to any stimulus that triggers physiological responses. These bodily responses are positive if you channel them over a short period of time, but if there is no release, however small, then stress becomes a negative force.
- 3. Stress Stats • 43% of all adults have health problems related to stress • 75-90% of all doctor visits are stress-related • 82% of workers are at least a little stressed in the workplace • 75% of the general population experiences at least “some stress” every two weeks • Stress is known to cost American business more than $300 billion each year • An estimated 1 million workers are absent on an average workday because of stress related complaints • Women generally report higher levels of stress than men do. In a 2011 study, women reported an average stress level of 5.4 and men averaged 4.8 (with 10 being the highest and 1 being the lowest) • Stress is the number 1 cause of chronic illnesses • one in five Americans reported feeling “extreme” stress in 2012 American Psychological Association
- 4. Effects of Stress on Our Bodies? • STROKE • Loss of Focus • Sexual Problems • Stress Induced Hair Loss • Forgetfulness • High Blood Pressure • Heart Palpitations • Loss of Sleep • Skin Problems • Headaches • Muscle Aches/Spasms • Heat Disease • Obesity
- 5. What Can I Do To Reduce Stress What Will Help Reduce Stress AND Reduce Stroke Risk? Change Our Diets? Start and Exercise Regime? Spiritual Growth?
- 6. ALL THREE!!! Diet …Important Exercise …Essential Spiritual and Emotional Wellness…Priority
- 7. Your Diet Important when Fighting the Impact of Stress
- 8. Diets That Reduce Stress Eating certain foods is a great way to reduce the impact of stress on your health. Adding certain foods to your diet can go a long what to managing your stress through making a change in your diet. .
- 9. Stress Reducing Foods How They Work Foods can fight stress in several ways: • Comfort foods, like a bowl of warm oatmeal, actually boost levels of serotonin, a calming brain chemical. • Other foods can reduce levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. • A nutritious diet can counteract the impact of stress, by shoring up the immune system and lowering blood pressure
- 10. Diet Stress Busters Reach for these items next time you're feeling under pressure, under the weather, or just too close to that breaking point. Adding these stress-free foods to your diet help pull you back into the game
- 11. Great Stress Busting Foods! •Pistachios •Salmon •Oatmeal •Almonds •Mandarin Oranges •Spinach •Avocados •Milk •Sweet Potatoes •Turkey •Broccoli •Dried Apricots •Complex Carbs •Blueberries
- 12. Exercise Essential To Fight The Impact of Stress
- 13. Exercise/Movement – A Stress Buster One way to take control of the stress in your life is through physical activity. Being active can boost your feel-good endorphins and distract you from daily worries.
- 14. Why is it important? Exercise • Gets your metabolism going • Builds strong bones • Promotes a healthy heart • Helps to avoid depression, anxiety, and worry • Will help avoid chronic disease like Diabetes, Heart Disease, High Blood Pressure that could lead to Stroke • 30 minutes a day of exercise can ensure a healthy life style • Meditation in motion
- 15. But I hate to exercise – Where do I start?? •Consult with you Doctor •Do what you love and love what you do •Set Goals •Pace Yourself •Find a Friend To Work Out With You •Schedule Your Exercise •Varity is the Spice of Life
- 16. Yoga – A Excellent Stress Buster Dating back over 5000 years, yoga is the oldest defined practice of self development. The methods of classical yoga include ethical disciplines, physical postures, breathing control and meditation
- 17. How Does Yoga Impact Stress • reduced stress • sound sleep • reduced cortisol levels • improvement of many medical conditions • lower blood pressure • lower heart rate • spiritual growth • sense of well-being • reduced anxiety and muscle tension • increased strength and flexibility Yoga will positively impact your stress level and ultimately lower the risk for having a stroke.
- 18. Spiritual and Emotional Wellness A Priority to Fight the Impact of Stress
- 19. Meditation – Ultimate Stress Buster Many stress therapists, recognize that regular meditation and relaxation can be of significant help in reducing stress to manageable and healthy levels. Using relaxation techniques is now a widely acceptable technique for reducing stress.
- 20. Releasing Stress Through Affirmation Positive affirmations can be a powerful tool in transforming negative self talk into motivational and affirming self-talk. Here are some affirmations you can use that are designed to reduce stress, increase feelings of personal power, and awaken your mind to possibilities for change, helping you live the life you feel you were meant to live
- 21. Positive Affirmations For Reducing Stress •I CAN HANDLE WHATEVER COMES •TODAY HAS LIMITLESS POSSIBILITIES •I CAN CHOOSE A POSITIVE FRAME OF MIND •I CAN FIND BALANCE IN MY LIFE •I CAN FIND LOVE AND SUPPORT •I CAN ACCOMPLISH ANYTHING •I CAN SEE STRESSFUL SITUATIONS AS CHALLENGES •CHALLENGES BRING OPPORTUNITIES •THIS TOO SHALL PASS •MY INTENTIONS CREATE MY REALITY •STRESS IS LEAVING MY BODY •TODAY I CHOOSE JOY •I CAN MAKE HEALTHY CHOICES •I AM DOING MY BEST •I BREATHE IN PEACE •TODAY MY INTENTION •I AM IN CHARGE OF MY LIFE
- 22. Spiritual Wellness Why Is It Important? • Helps us to cope in life • Helps us to learn to love and respect ourselves • Helps us to learn to appreciate our families and support systems • Helps us to make better decisions • Helps us develop our faith and trust • Helps us to take responsibility for our actions • Helps to persevere • Helps to have a positive impact on our health
- 23. How To Attain Spiritual and Emotional Wellness • Surround ourselves with positive people • Get rid of those influences that are negative and putting you into situations that you KNOW are not good • Ask for help of a trust peer or adult when you feel you are getting off track • Affirmations, Mediation and Prayer – Decree and Declare • Learn to delay immediate gratification • Step up – do it any way – do the right thing even when it doesn’t always feel good – the reward is not always in that moment
- 24. How to Attain Spiritual and Emotional Wellness • Change you inner picture – speak peace, joy, and prosperity over yourself – pray for yourself, love yourself, be THANKFUL for yourself • Surround yourself with positive people, negativity is toxic, it can make you sick • Part of protecting your temple is protecting your heart • Fill your mind and spirit with positive affirmations and prayer • Stop those negative thoughts • Practice being mindful – present in the moment
- 25. Remember: You Have the Ability to Lower Your Stress And Reduce the Probability of a Stroke Thru Your Diet Your Exercise Regime & Your Spiritual and Emotional Wellness “Behold I bring to it health and healing and I will heal them; and I will reveal them an abundance of peace and truth” Jeremiah 33:6
Notes de l'éditeur
- 1 st Corinthians 6: 19 or don’t you know that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself. God bought you at a high price. So you must honor God with your whole body
- And I am sure all of us have experienced this at some time. Many of us experience this quite a bit without realizing what a toll this kind of negative stress takes on our bodies. We live in a stressfull society. We are a society of muti taskers, that thrive in the most case on a fast pace high octane environment. While this pace may be good when it come to meeting certain goals you may have at work or perhaps at home – it is not a good way to live when it comes to the toll it takes on your body. Yet we are considered to have the most stressful lifesstyle on the planet – Here are some sobering statistics
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- Stroke of course is what we are focusing on when it comes to stress but the reality is that stress impacts our body, mind and spirit in many ways.
- If you continue in a high stress mode you eventually can find yourself in a very unhealthy situation. Depending on your health history, genetics you could be a candidate for stroke if you don’t make some significant changes. So what do you need to change ….
- None of these are more important than the other. All of these are components provide a picture of who we are and also contribute to how “well” we really are. All these components paint a picture of our total wellness. Diet, Exercise, and Spiritual and Emotional Wellness all work together for ultimate prevention of having a stroke/.
- What you eat can go a long way to fighting how stress impacts your body. Fueling your body properly to ward of the impact of stress can reduce the changes of you having a stroke.
- Salmon - To keep stress in check, make friends with fatty fish. Omega-3 fatty acids, found in fish like salmon and tuna, can prevent surges in stress hormones and protect against heart disease, mood disorders like depression, and premenstrual syndrome. For a steady supply of feel-good omega-3s, aim to eat 3 ounces of fatty fish at least twice a week Pistachios=Pistachios, as well as other nuts and seeds, contain healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, reduce inflammation in the arteries of the heart, lower the risk of diabetes, and protect you against stress. Mandarin Orange Slices -Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can reduce levels of stress hormones while strengthening the immune system. In one study done in people with high blood pressure, blood pressure and cortisol levels (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task. Milk- Another bedtime stress buster is the time-honored glass of warm milk as a remedy for insomnia and restlessness. Researchers have found that calcium eases anxiety and mood swings linked to PMS. Dietitians typically recommend skim or low-fat milk. Avocados - One of the best ways to reduce high blood pressure is to get enough potassium -- and half an avocado has more potassium than a medium-sized banana. In addition, guacamole offers a nutritious alternative when stress has you craving a high-fat treat. Blueberries - These little blue miracle workers are jam-packed with antioxidants and vitamin C, which are potent stress busters. As an added bonus, they're low in calories, so they won't make you blimp-like. Oatmeal - Comfort foods, like a bowl of warm oatmeal, actually boost levels of serotonin, a calming brain chemical. Complex Carbs -All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it's best to eat complex carbs, which are digested more slowly. Good choices include whole-grain breakfast cereals, breads, and pastas, as well as old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels. Almonds- Almonds are chock full of helpful vitamins. There's vitamin E to bolster the immune system, plus a range of B vitamins, which may make the body more resilient during bouts of stress such as depression. To get the benefits, snack on a quarter of a cup every day. Turkey – Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect. Spinach - A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40 percent of your daily needs for magnesium Dried Apricots - Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well. Read more: Foods That Reduce Stress - Relieve Stress with Diet - Marie Claire
- I ow the dreaded word exercise…lets change that to movement
- Some may say that they do not have the motivation to exercise or they don’t have the time and many many other EXCUSES. But when you look at what the alternative may be to not exercising, obesity, cardio vascular disease, high blood pressure and STROKE …I think you should arrive at this declarative to motivate you – JUST DO IT!! That right just do it – for yourself and others. So how to start …
- You always want to talk to your medical practioner to make sure you have clearance to start an exercise program if you haven’t exercised or moved in a long time. It is always helpful to start small but think bit. That start with realistic and achievable goals but keep your eye on the prize – have an idea of what you ultiamtely like to accomplish –for instance you may want to do 30 minutes of a brisk walk but you haven’t walked in perhaps a year – so try walking for 15 minutes for the first week or so then work you way slowly up to the 30 minute walk over time. You will find that you will get strong and your energy will increase if you improve your performance of time. It is fun to try new things – perhaps you like to do the brisk walk but also would love to try zumba – great give it a try it is great to do different forms of exercise, keeps exercise enjoyable, works different mscles, and you don’t get board!
- Yoga is low imapct a great stress reliever and can really give you a good workout
- Some of the many benefits of yoga are .. Diet and Exercise are key to success when beating the possibilities of stroke …But there is something else that is just as important – perhaps in some ways even more important
- Yur overall spiritual and emotional wellness is key - your mind and emotions can impact your health- there have been studies who have shown that a persons emotional and spiritual wellness can have a significant impact on your health
- I can attest to this. I once suffered from an anxiety order. It got to the point where it began to impact my health - I started having shortness of breath, sleeplessness and began to loose weight . I was on my way to a health crisis …I was able to turn my anxiety disorder around through exercise, meditation, prayer and AFFIRMATIONS
- These affirmations are specifically to help you reduce your feelings of stress. I would suggest you choose one a week or a day to say whenever yo think about it put it on an index card. On a posit to stick on you bathroom mirror your desk or in your car. The idea is to reroute your thinking and mindset to something that is positive and affirms who you are or who you want to be. It might feel silly at first to speak these affirmations outloud but it really does work
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- Nothing is worse than trying to maintain a positive attitude and a stress free life when the people in your immediate environment are negative and complaining. If you have those kind of people in your environment either remove them from you life or if you can’t do that excuse yourself whenever they get into a negative space. …
- Mathew 3:16 – After his baptism, as Jesus was led out of the water , the heavens were opened and he saw the spirit of God descending like a dove and settling on him. And a voice from heaven said, This is my beloved Son, and I am fully pleased with him issaih 40:31 – But those who wait on the Lord will will find new strength They will fly high on wings like eagles. They will run and not grow weary They will walk and not grow faint
- All of the compents we have gone through today are relevant and key when it comes to maintaining your healthy, reducing stress and preventing strokes. Much of this you may already have known but when you put it all together it adds up to a powerful method improving your overall heal and helping you to get to total wellness for your mind, body and spirit.