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Higher anxiety, depression among women may have basis in cell signals
There may be a biological reason why depression and other stress-related psychiatric disorders are more common among women compared to men. Studying stress signaling systems in rat brains, neuroscience researchers found that females are more sensitive to low levels of an important stress hormone and less able to adapt to high levels than males.
Read more on Science Daily

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Stress – Types, Causes and Cures (part Three)

How the body reacts to prolong stress is described by Dr Hans Selye in terms of the General Adaptation Syndrome. Selye divides the stress response into three phases: Alarm Response, Adaptation and Exhaustion. The Alarm Response is the fight or flight response that prepares the body for immediate action. If the source of stress persists, then the body prepares for long term protection through the secretion of further hormones that increase blood sugar levels to sustain energy and raise blood pressure. This Adaptation phase, resulting from exposure to prolonged periods of stress, is common and not necessarily harmful but without periods of relaxation and rest to counter-balance the stress response, sufferers become prone to fatigue, concentration lapses, irritability and lethargy as the effort to sustain arousal slides into negative stress. Under persistent, chronic stress, sufferers enter the Exhaustion phase: mental, physical and emotional resources suffer heavily and the body experiences ‘adrenal exhaustion’, where blood sugar levels decrease as the adrenals become depleted, leading to decreased stress tolerance, progressive mental and physical exhaustion, illness and collapse.

Exposure to excessive stress results in hormonal imbalances, which can produce a variety of symptoms:-

Physical symptoms – changes in sleep patterns, missed heartbeats, fatigue, palpitations, changes in digestion, breathlessness, loss of sexual drive, headaches, infections, indigestion, tingling of hands and feet, aches and pains in various parts of the body, dizziness, sweating and trembling.

Mental symptoms – lack of concentration, panic attacks, memory lapses, difficulty in making decisions, disorientation and confusion.

Emotional symptoms – deterioration in personal hygiene and appearance, bouts of depression, impatience and irritability, fits of rage and tearfulness.

Behavioural symptoms – appetite changes, eating disorders, increased intake of alcohol and other drugs, nail biting, fidgeting, restlessness, hypochondria and increased smoking.

The term ‘cardiovascular’ refers to the heart and the body’s system of blood vessels. Cardiovascular disease is probably the most serious health problem that can be linked to stress – it is the most common cause of death in the UK and the USA. The primary causes of heart disease include smoking and high fat diets but stress is a significant contributory factor.

Adrenal hormones act to increase blood pressure; temporary rises in blood pressure present no threat to health but a frequent or perpetual state of high blood pressure can have a serious effect on health in the long term. High blood pressure is linked with the development of arteriosclerosis or hardening of the arteries. Arteriosclerosis is the result of the development of blood plaque in the arteries, which progressively narrows the pathway through which the blood flows. Eventually an artery can become blocked, leading to angina, stroke and heart failure.

Infections, viruses, harmful bacteria and cancer are stopped from harming the body by the immune system. Excessive stress can damage the immune system by affecting the thymus gland, which manufactures white blood cells for regulating immunity and also produces various immune related hormones. The stress reaction diverts resources to the main parts of the body that need to deal with stress, mainly the brain, heart and muscles. The immune system and other systems are deprived of resources. The thymus gland may shrink because of the hormones that are produced by the adrenal glands. This will also degrade the work done by the white blood cells, which will cause damage to the body’s ability to fight infection. Reduced resistance to common infections, such as flu, colds and herpes is a result of high stress. Because certain types of white blood cells produced by the thymus are active in preventing the development of cancer cells in the body, any damage to the thymus may effect the bod’s ability to resist cancer.

Asthma is a respiratory disorder marked by the temporary constriction of the bronchi, the airways branching from the trachea to the lungs. Attacks are usually brought on by allergic reactions to antigens, such as grass and tree pollen, mould spores, fungi and certain foods but also may be caused by chemical irritants in the atmosphere or by infections of the respiratory tract. Susceptibility to an asthma attack is based on hyperactivity of the bronchial muscles, which constrict on exposure to one or any of these agents. Chronic stress reduces the efficiency of the adrenal glands, reducing the output of anti inflammatory and anti allergic adrenal hormones, which may make an asthma attack more likely.

Diabetes is caused by the inability of the body to metabolise sugar correctly, leading to excessively high levels of sugar in the blood. Sugar metabolism is the responsibility of the hormone insulin, which is secreted by the pancreas. The majority of diabetics are able to produce insulin but a number of factors limit its efficiency; this is known as ‘insulin sensitivity’.

Blood sugar levels are significantly impacted by the release of adrenal hormones under stress. Adrenaline causes sugar in the liver to be put into the blood stream and cortisol acts to reduce the metabolism of glucose by cells. Large amounts of cortisol act to decrease insulin sensitivity. High blood sugar levels are not dangerous in normally healthy individuals but chronic stress, combined with other factors such as obesity, act to increase the likelihood of developing diabetes.

Ulcers are frequently associated with stress, although no conclusive link has yet been demonstrated. Normally the lining of the stomach is covered with a layer of mucus to protect it from the digestive acids and enzymes used in the breaking down of food. Over time, chronic stress can stimulate the overproduction of gastric juices, which break down the protective mucus and act upon the walls of the digestive tract, resulting in ulceration. Ulcers usually occur singly in round or oval lesions; the erosions are usually shallow but can penetrate the entire wall, leading to haemorrhage and possibly death.

Many problems with the digestive tract, such as constipation, diarrhoea and irritable bowel syndrome are linked to stress. The brain will send messages to the nerves in the digestive tract in the form of hormones. These messages will tell the intestinal muscles to expand or contract. Hormonal imbalances can cause alterations in intestinal function, such as spasms, constipation and diarrhoea. Chronic stress tends to shut down the digestive system altogether, exacerbating intestinal problems.

Stress increases levels of toxicity in the body and contributes to hormonal imbalances, both of which have an effect on the skin. The visible effects of stress on the skin include:- acne, spots, skin diseases, eczema, excessive pallor and psoriasis.

Headaches are one of our most common afflictions and are normally caused not by disease but by fatigue, emotional disorders or allergies. Intermittent tension headaches are caused by worry, anxiety, overwork or inadequate ventilation. The most common type, a chronic tension headache, is often caused by depression. Brain tissue itself is insensitive to pain, as is the bony covering of the brain (cranium). The stimulation of the nerves of the cranium, upper neck and the membranous linings of the brain will cause headache pain. This stimulation can be produced by inflammation, by the dilation of blood vessels of the head or by muscle spasms in the neck and head. Headaches brought on by muscle spasms are classified as tension headaches: those caused by the dilation of blood vessels are called vascular headaches.

Migraine is the most common cause of vascular headache. Many things seem capable of triggering migraine attacks, including stress, fatigue, drugs and foods that contain substances that affect the blood vessels. Chronic headache may be physical symptoms of depression or other kinds of severe emotional problems.

Stress has a debilitating effect on the nerves in general and certain premenstrual symptoms may be aggravated by stress. Many sufferers of PMS have abnormal levels of the adrenal hormone aldosterone, which may account for some of the problems of excessive fluid retention and weight gain, breast tenderness and abdominal bloating. Further release of aldosterone caused by stress will exacerbate these problems.

Chronic stress can produce severe depression because of its debilitating psychological effects. The physiological changes produced by stress can also contribute to depression. Adrenaline and noradrenaline are not only adrenal hormones but chemical messengers in the brain. Deficiencies of noradrenaline have been linked to depression in certain individuals and so adrenal exhaustion through chronic long term stress may be a contributory factor in depressive illness.

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Got Stress? Get Solutions!

Got Stress?  Who doesn’t?  What matters is how much stress, the duration of stress and how we handle it.  Prolonged stress places a tremendous burden on our system; especially the heart, blood vessels, brain health, adrenal glands and our immune system. There is so much more to stress than what I can address in this article.  However, I hope to give you some valuable information on how stress impacts aging and memory, along with some practical things you can do to manage stress.

Stress and Aging

Aging can be defined as the progressive loss of the ability to deal with stress.
Typically the bodies and minds of old and young work the same, unless presented with stress. Elderly have a more difficult time functioning under stress and recovering from stress when it is over.

 

Can Stress Accelerate Aging?

Glucocorticoids are a class of steroid hormones, including cortisol, corticosterone and cortisone. They work to provide resistance to stress and to regulate metabolism. An excessive glucocorticoid level is the cause of death during aging in more than a dozen species. 
Normally glucocorticoid excretion slows down when a certain level is attained. 
This negative feedback regulation does not work as well in the aging person.  This leads to further glucocorticoid exposure and even more damage: a vicious cycle.  
More about glucocorticoids later.

 

So stress accelerates aging and aging accelerates stress. It sounds bad, but the good news is that it can be managed. First let’s look at how the brain and memory are impacted by stress.

                                             Stress and Memory

Mild to moderate short-term stressors actually enhance memory. The sympathetic nervous system arouses the hippocampus (part of the brain that plays a role in short term memory and spatial navigation) into a more alert, activated state. Who doesn’t remember where they were and exactly how they felt during a major stressful event, such as September 11 or when Kennedy was assassinated? (if you are old enough to remember) These situations demonstrate how a short-term stressor can enhance memory. 
Memory declines with severe and prolonged stress. With the onset of stress, glucose delivery throughout the brain increases. After about thirty minutes, glucose delivery is no longer enhanced. With continued stress, delivery of glucose to the brain is inhibited. Glucose is the main fuel for our brains.

 

                                                    Stress and the Brain

The cortex of the brain is where memories are stored. The hippocampus accesses memories from the cortex. The retrieval of prior memories seems more vulnerable to stress than the formation of new memories. Another part of the brain, the amygdale, enhances emotional memories. The amygdale is highly activated during major stress and sends messages to the hippocampus, disrupting its function.  Factors contributing to smaller hippocampus and thus, more memory problems:

Major depression
Post traumatic stress disorder
Excessive glucocorticoids
Repeated jet lag
Neurological insults, leading to higher glucocorticoid levels
Sensitivity to glucocorticoids

 

Glucocorticoids

Glucocorticoids include cortisol, corticosterone and cortisone. They work to provide resistance to stress and to regulate metabolism. Excessive amounts can result in Cushing’s Syndrome. The more severe the gucocorticoid excess, the greater the loss of hippocampal volume and the greater the memory problems.
The evidence is good, but not definitive that stress and/or prolonged exposure to glucocorticoids can cause damage to the hippocampus.

Five Components of an Effective Stress Management Program
 

Nutritional and Herbal Support
 
A good multi-vitamin and mineral supplement is important. Nutrient losses are much higher than normal during stress.   Today it is almost impossible for people to consume enough quality food to meet our nutritional needs. Multigenics Intensive Care provides an essential, comprehensive foundation for optimal health.

Vitamin B-Complex is an anti-stress nutrient. B Vitamins work best in concert with one another, so for most people it’s best to take a B-complex rather than individual Bs. The Metagenics Multi-vitamin provides a balance of B vitamins, but some people need more. Glycogenics is an advanced B-complex formula thatpromotes a healthy stress response, healthy homocysteine metabolism and energy levels.

Vitamin C is also known as an anti-stress vitamin. During stress, the urinary system excretes vitamin C at a significantly increased rate. Ultra Potent-C 500 or 1000 is an exclusive, patented formula that is designed to provide high levels of functional vitamin C in a short period of time.

 
Adrenal support is important.  Keeping the adrenal glands healthy will help you handle stress. The adrenal glands are the anti-stress glands.  Shrinking of the adrenal cortex is a side effect of continual stress.  Adreset features standardized extracts of the adaptogenic herbs ginseng, rhodiola and cordyceps for those who are stressed and tired. Research suggests that these adaptogens aid the body in adapting to various stressful environmental challenges, thus reducing some of the negative side effects of stress. These adaptogens may help promote vitality, immune function, and overall well-being.  These are key components of a comprehensive longevity program.

 
Calcium and Magnesium help relax and calm the central nervous system. Cal Apatite with Magnesium provides a 2:1 calcium to magnesium ratio and is a great bone building supplement as well.

Antioxidants control oxidative stress, which is increased during times of stress. Vitamin C is one antioxidant. Oxygenics is a comprehensive antioxidant formula including vitamins A, C, E, Zinc, Selenium, Alpha-Lipoic Acid, Grape Seed Extract and more.

The supplements listed above are by Metagenics Nutraceuticals and are available at www.longvibrantlife.com.

DHEA (dehydroepiandrosterone) is an important hormone produced by the adrenal glands. With prolonged stress, DHEA levels can become depleted. DHEA is important in weight management, cholesterol management and the production of other important hormones such as testosterone and estrogen. DHEA levels should be tested by a healthcare practitioner before starting a supplement program.   More about DHEA and other important hormones.

Healthful Diet
·         Eliminate or restrict caffeine and alcohol
·         Eliminate refined carbohydrates
·         Increase potassium to sodium ratio in the diet
·         Eat regular planned meals in a relaxed environment
·         Control food allergies
More about healthy foods on my web site listed at the end of this article.
 
Calming the mind and body

Five to ten minutes daily of deep breathing, meditation, prayer, self-hypnosis or biofeedback.
These days, just turning off the news more often can help!

 Lifestyle Factors

Managing stress can help us age successfully.
The ability to feel in control, displace frustration and make social connections can help reduce stress.
More predictability in your life may help reduce stress.
Social support and a strong network of friends can help reduce stress.
Providing social support to others can help reduce stress.
Pets (that is, if you like animals!) can help with stress.
Find an outlet for frustrations and utilize it regularly.
Time Management can help you feel in control. Organize and set priorities.  Maybe let go of some things.

 Exercise

 Regular exercise leads to increased ability to cope with stress and reduces the risk of stress-related diseases.

Yoga is a great way to get exercise and calm the mind at the same time.

 
If you would like to learn more about vibrant health and brain health, please feel free to visit my web site www.longvibrantlife.com.

Sources: Metagenics Nutraceuticals, Health Quest, Why Zebras don’t get Ulcers by Robert M Sapolsky

This has already had huge success in Europe and is one not to miss. ultrarecords.com
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Driving + Rain + Trucks + PA Turnpike = STRESS


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paSs d “sTrESs” n…??? …


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Stress can become Disease


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Stress Test – The Human Kind


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• U-shaped neck pillow is filled with flax seeds, chamomile and lavender
• Can be warmed in microwave to help relax tense muscle with soothing heat
• Has 100% cotton machine washable cover
• Hypoallergenic and contents are non-toxic

This Neck Pillow is great for relaxing at home or on the go. Filled with flax seeds and made out of cotton a special stress-relieving aroma-therapeutic blend of herbal essences, this NECK PILLOW is designed to calm and comfort both the body and the mind. Ergonomically designed to gently drape around the neck, the Anti-Stress Neck Pillow enfolds you in its comforting embrace to relax and soothe tired, sore neck and shoulder muscles. The balmy mind-calming blend of chamomile, lavender, and citrus

Rating: (out of 5 reviews)

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Price: $ 12.70

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Stress Management is an Important Part of a Healthy Lifestyle

Stress is your response to any physical, emotional or intellectual demands. Stress is a major contributing factor either directly or indirectly, to coronary artery disease, cancer, respiratory disorders, accidental injuries, cirrhosis of the liver and suicide; the six leading causes of death in the United States. Although we can’t eliminate stress, we can all do a better job in managing it. Stress management includes following a healthy diet, getting regular exercise, and making time for uninterrupted relaxation.

Symptoms

Symptoms of stress can be either behavioral or physical. They are different for everyone, but some common signs that you’ve had too much excitement and need to slow down include:

Impatience or Edginess – Lack of Enjoyment – Sleep Problems – Exhaustion.

Common physical symptoms of stress include: muscle tension, headaches, low back pain,

insomnia and high blood pressure.

These symptoms may manifest themselves psychologically as irritability, anxiety, impaired concentration, mental confusion, poor judgment, frustration and anger. And some people who have a chronic illness may find that the symptoms of their illness flare up under an overload of stress.

Healthy Lifestyle

Stress management should be a major concern for a healthy lifestyle. Effective stress management is a lifestyle and we must learn to incorporate into our daily lives. A commitment to live a healthier lifestyle should never take a back seat, especially not to stress. Stress management is not only an urgent need in today’s fast-paced lifestyle, but an important factor in both physical and mental health. In the alternative, if stress is more the result of one’s lifestyle, eliminating the stress causing factors and/or gaining healthful insight on how to alleviate stress the right way might just be the best thing for an individual to do for themselves.

Stress Nutrition

Nutrition is one area where stress can be reduced most effectively, because we eat every day at least 3 times a day, so even the smallest of changes could bring about significant benefits. Stress can and does also result from unbalanced and inappropriate nutrition; excessive use of socially acceptable intoxicants; suppressive drugs and vaccinations; environmental toxins; negative emotions; lack of physical exercise; genetic factors; and improper body alignment. Stress nutrition is a program specifically designed to combat stress dysfunction and attempts to meet individual biochemical requirements by providing the right amount of each nutrient in proportion to every other nutrient.

Fitness

For decades, fitness professionals have had various degrees of success motivating clients and making them accountable for a healthy lifestyle. There is evidence that you can reduce stress, prevent chronic diseases including depression and improve happiness through ongoing mental fitness training. A complete nutritional approach, combined with proper fitness maintenance and stress management is most important. Exercise and physical fitness act as a buffer against stress, so that stressful events have a less negative impact on psychological and physical health.

Exercises And Sports

You can help trigger the relaxation response by learning simple breathing exercises and then using them when you’re caught up in stressful situations. Other people rely on exercise and participating in their favorite sports and games to spend pent up energy. Not all stress is bad and an example would be in sports. Joining a sports team, even with your co-workers can increase the work fun level, and reduce the tension. Exercises such as golf, tennis, handball, biking, and other sports have shown to help people relax.

Conclusion

Stress management is the application of methods to either reduce stress or increase tolerance to stress. The tricky part of managing stress is that, when dealing with stressful events that are enjoyable « the good stress », you may not always notice how stressed you feel until you experience the more serious stress symptoms, or until you feel overwhelmed. Positive stress is desirable for your own good, and also for the good of your family and also for the society as a whole.

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Master the Skill of Stress Management to Improve Your Health & Wellbeing!

Stress always goes hand in hand with health. Depending to the stress level of a person, the impact of stress in the body can range from minor sweaty palms right through to being fatal and causing death. In order to manage stress and health better, you must first be familiar with the severe effects of stress in the body.

*Physical & Behavioral Signs Of Stress*
Stressors can be either external or internal. External stressors involve situations in the workplace, death or illness in the family, or by simply becoming angry. On the other hand, most of the stress that people experience is self-generated or internal. A person usually creates his or her own stress but this indicates that the person has the choice or doing nothing or something about it.

Your major body systems are all affected by stress.
When a person feels stressed, there will be an increase in heart rate, and an elevation in the blood pressure levels. The continuous pressure in the heart can also make a person vulnerable to cardiac arrest and other cardiac-related problems.

The digestive system is also affected when you are stressed. Some people can experience diarrhea, constipation, vomiting, dryness of the mouth and the throat. Stress may also cause sleeping disorders, nausea and in some cases even a tightness of the chest, neck, jaw and the back muscles. You may also experience tooth grinding.

Often there are also changes in behavioral patterns noticeable in a person experiencing chronic levels of stress. Smokers normally experience an increase in smoking patterns. Aggressive behaviors and hostility towards others and even inanimate objects are sometimes linked to a person being easily startled. A person?s diet can also be affected by the irregular eating habits caused by stress.

Some people who cannot handle stress unfortunately resort to increased levels of alcohol and drug use. Additionally, unhealthy compulsive behavior, impatience and carelessness are also the behavioral effects of stress.

* Long Term Implications of poor stress management *
Long term stress in your life will badly affect your health and wellbeing overall. During stress the body produces hormones that enable the body to cope with the current situation. Short term effects of adrenaline, noradrenaline, and corticosteroids include tense muscles, queasiness and an in increase in breathing and heart rates.

The long term implications of these hormones include allergic reactions, digestive disorder, heart disease, fatigue headaches and migraine. Even some cases of impotence and premature ejaculation can occur in men or erratic menstrual cycles for some women. When the body continuously releases these hormones your sleeping patterns can also be affected and can sometimes lead to chronic insomnia. With severe cases of stress, it can cause eczema, ulcerative colitis, mouth and peptic ulcers and recurring muscular aches and pains.

* Healthy Lifestyle to reduce stress levels in your life *
How a person identifies stress is important to their overall health. When the stress becomes too much to handle, the damage to their physical and mental well-being can be irreversible. Living a healthy life can help a person cope with stress easily.

* Tips for Better Managing Your Stress *
Although a build up of stress can result in major risks, it can also be a positive catalyst for change in your life. Do not let stress accumulate without making the necessary lifestyle changes, otherwise the result can be fatal. By recognizing the stressors, you can put each of them in place and deal with them one by one. Remember that stress can be a healthy signal that you need to make some positive changes in your life, and that now is the best time to make decisions.

* Breathing And Relaxing to Control Stress *
Oxygen is obviously very important to the body. Taking a deep breath adds oxygen to the system, which can help you relax.

Take a short walk in some fresh air, go get a glass a glass of filtered water and do something that can change your focus onto something positive. Try smiling and take a short moment focusing on something else other than your problem. Watch some funny videos before you start your day or listen to comedy audio tapes when you drive in traffic. By the time you get back to your problem, it would not seem nearly as undefeatable.

* Enjoy The Good Things Of Life And Be Positive *
When you let stressful events build up, you can forget to enjoy the good things of life. Remember that life offers many more important things other than work. Reserve some time to actually recognize the good things in your life. Practice being grateful for what you have in your life.

* Know Yourself and Work on Your Limitations *
By recognizing your limitations, you can evade situations that can usually lead to the piling up of work. And you do not need to take responsibility for the work that some one else has left undone. Do not burden yourself with the problems of other people.

If you continuously beat yourself up with needless guilt, not only will you be unable to manage your stress but you will instead worsen the situation.

There are other several ways to help you manage your stress. If you are into self help books, sometimes taking time reading your favorite book can help you in putting the problem out of your mind, or help you to come up with creative solutions. Taking a warm bath and watching your favorite show on TV can also help you. Always remember that the keyword in better stress management is Relaxation.

* Strategies to Use for Avoiding Stress Build Up*
Stress build up can pose major health risks to you in the long term if you do not start to deal with it now. Often times, people who do not know how to handle stress find themselves in rehabilitation facilities that offer twelve-step programs that could help them recover. So have a policy that stress avoidance is always better than cure. Learn to avoid stress build up through simple strategies that you could practice in your free time.

* Learn To Have Fun *
Look into yourself and find something that you are into. There are bound to be some games or fun activities that you can enjoy by yourself or with friends and family. Find the things that you enjoy the most. Hobbies are helpful activities to enhance the overall relaxation process.

Drawing and gardening are great stress relievers but you are not limited to these two. You can practically put your hands on anything that you enjoy doing. Maybe start collecting something of interest as a hobby. Take some craft classes, or learn to dance. If there was a sport you enjoyed in school, you might be able to start getting back into shape with that interest again. Learn that it is fine to have a little fun after hard days of work.

* Taking Better Care Of Your Health *
If you have a predetermined health condition, stress can greatly aggravate that condition. Maintaining a healthy diet and physical activity levels can help you in avoiding the health risks from stress.

Healthy eating at home can help you lose some spare pounds around the stomach, since most people who are stressed-out tend to gain more weight than others. Planning ahead is an important step in eating healthy. Do your shopping for weekly groceries, and plan your home meals every week. Keep your cooking simple and fast to reduce your daily stress. Eating healthy does not mean that you need to prepare a four-course meal. A simple balanced meal with the combination of protein, fresh fruits, green vegetables, wholegrain bread and not too much fat is enough to get you going. You can even find healthy recipes online. Eating organic produce also helps to eliminate many of the toxins that can stress your body. Drink plenty of filtered water and reduce your caffeine and soda drinks.

Exercising can help you cope with stress easily. You can also enroll yourself in weekly gym classes or dance classes depending on how much free time you have. Through gentle and consistent exercise your body releases more of the endorphins that increase your feelings of wellbeing. It does not have to be overly strenuous, just enough to get a slight sweat and glow to your skin.

* Ask For Support When you Need it. *
Never blame yourself for the cause of stress as this will only worsen the stress that you are already feeling. Do not build a wall around you whenever you are feeling stressed and never let yourself feel helpless. Ask family or friends to assist you to cope. Stress is an enemy that you can triumph upon with the help of loved ones.

* You can use Spiritual Practices For Avoiding Stress *
Practicing meditation can help you clear you mind in stressful situations. Seniors use prayers as stress reliever. Prayers can also maintain emotional stability. Learn what you need to maintain your Mind, Body, Spirit Balance for your overall wellbeing.

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Stress Test – The Human Kind


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20070302 – Clint’s work – stress ball destruction – 112-1238


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