tag:blogger.com,1999:blog-9956215568151366502024-03-05T16:25:14.081-08:00Opt4health BlogStress is the number one killer and comes in all sorts of forms and affects the body system in many differing ways, often leading to distress and dis-ease in the body. Opt4health uses technology to identify stressed cells and structures in the body and re-balance same to relieve symptoms of stress. this blog is aimed at informing others on all stress related information, often sources from articles on the web. Credit is goven to the sites, authors and copy right obligations. Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.comBlogger35125tag:blogger.com,1999:blog-995621556815136650.post-24000197684933176202022-07-11T07:22:00.001-07:002022-07-11T07:31:26.292-07:00<p> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: arial; font-size: x-small;">Part 4 - Energy to Burn – are you
Eating the Highest Frequency Food on Earth? By Health Laboratory<o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: arial; font-size: x-small;">Walk Like An Egyptian….</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">It’s not only food frequencies that can help us to increase the
vibrational frequency of our body.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Other ways to increase the frequency of our own body temple include:</span></p>
<blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"></p><ul style="text-align: left;"><li><span style="font-family: arial; font-size: small; text-indent: -0.25in;">Meditation;</span></li><li><span style="font-family: arial; font-size: x-small;">Sound Healing (such as the Carillon Bowl); and</span></li><li><span style="font-family: arial; font-size: x-small;">Exercise</span></li></ul><p></p></blockquote>
<p class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0in; mso-add-space: auto;"><span style="font-family: arial; font-size: small;">The Egyptians have been using vibrational energy to improve their
health for thousands of years.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Ancient Egyptian Priests played the Carillon Bowl (a large quartz
crystal crucible set in the “Key of David”) in sacred chambers to promote
healing of the mind and body and bring about new states of consciousness.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">It can be used to break up and clear physical, mental and emotional
blockages in the body and has even been known to boost anti-ageing hormones. The
Egyptians are even thought to have placed food in the Carillon Bowl, to lift
the vibrational frequency of the food prior to consuming it.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">I was lucky enough to have sourced a pure crystal quartz Carillon Bowl
myself, and can attest to its power to transform your health. I thought about
putting my cat in it (for one second) and then thought again….the sound when
you play it can actually get very loud and you can hear it many streets away.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Chromotherapy is also a vibrational technique used to balance the
diseased energy pattern in the body. It is a centuries-old concept that was
commonly practiced in ancient Egypt, Greece, China and India.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">It is based on the understanding that every organ in our body has an
energetic level at which it functions best.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: arial; font-size: x-small;">The Wrap on Food Frequencies…</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">It’s time to pay respect to the brilliant minds of Einstein and Tesla
whose message can be used by all of us in our everyday living. It’s also time
to learn a bit more about what others have been doing for thousands of years!</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Food is not just about taste, visual or comfort appeal, we also need to
consider how much energy and nutritional value it is going to give us.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Once this really hit home for me, I’ll never be able to look at a plate
of food in the same way again. It really has been one of the key factors in
turning my energy levels around.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">So if you are interested in food frequencies or the natural vibrational
frequency of foods…</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">The highest frequency (electromagnetic energy) foods on Earth are fresh
and raw fruits and vegetables.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">High frequency foods are essential for supplying us with long lasting
energy. For healing our body and rebuilding new and improved cells and
tissues….</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">As Dr. Robert Morse put it:</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">“If you wish to experience this pure energy you must consume pure
energy. It’s that simple.”</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Fresh and Raw fruits are an essential part of what we like to call
‘Cellular Regeneration‘. This can be used as a tool to reset your body in its
best form ever.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Disclaimer:</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: xx-small;">The content of this blog is for informational purposes only. The
content is not intended to be a substitute for professional medical advice,
diagnosis, or treatment. Always seek the advice of your physician or other
qualified health provider with any question you may have regarding a medical
condition. If you think you may have a medical emergency, call your doctor
immediately. Opt4health does not recommend or endorse any specific tests,
physician, products, procedures, opinions, or other information that may be
mentioned on the Opt4health blog. Reliance on any information provided by
Opt4health, Opt4health employees, other contributors appearing on the blog at
the invitation of Opt4health, or other visitors to the blog is solely at your
own risk.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: xx-small;"> </span></o:p></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: xx-small;">Opt4health: </span><span style="font-family: arial; font-size: x-small;">Cell: +27823716364 </span><span style="font-family: arial; font-size: x-small;">Email: aubrey@opt4health.co.za </span><span style="font-family: arial; font-size: x-small;">Web Site:</span><span style="font-family: arial; font-size: x-small;">
</span><span style="font-family: arial; font-size: x-small;">http://opt4health.co.za</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Face Book: https://facebook.com/optforhealth/ </span><span style="font-family: arial; font-size: xx-small;"> </span><span style="font-family: arial; font-size: x-small;">Linked In: https://linkedin.com/in/aubrey-huntly-89025a1/</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: x-small;"> </span></o:p></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: x-small;"> </span></o:p></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: x-small;"> </span></o:p></p>Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-392191745303112562022-06-20T08:09:00.000-07:002022-06-20T08:09:34.556-07:00<p><b><span style="font-family: arial; font-size: x-small;">Part 3 - Energy to Burn – are
you Eating the Highest Frequency Food on Earth? By Health Laboratory</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: arial; font-size: x-small;">Your Energy Control Center</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">All organs, cells and atoms exist as energy, and each form has its own
frequency or vibrational energy.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">When our organs and glands aren’t functioning properly or are diseased,
their vibrational energy decreases. This is why we feel tired and run down when
we get sick.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Foods, including herbs and especially essential oils, have the capacity
to increase the vibrational frequency of the cells in your body.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">The highest energy center in our body is our brain and nervous system. They
contain the highest energetic and electrical tissues, with nerves requiring
more energy than a typical cell in our body.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">So if we want to heal and increase our brain power and energy levels,
high frequency foods are essential.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">And if we want to take it a step further and regenerate brain and
nervous system tissue, then clinical studies have reportedly shown that fruit
(as opposed to vegetables which are more for building muscle and skeletal
tissue) can be used as an effective tool.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Organic and full spectrum CBD oil (an extract from the hemp plant like
an essential oil), is also a high vibe gift from nature that offers neuroprotective
properties. One of the greatest scientific discoveries from the last 30 years
is that we actually have our own Endocannabinoid System and cannabidiol (CBD)
actually binds with receptors in our body to transfer a therapeutic effect.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Being hydrated is also essential, because water is required for
electrical conductivity. Water can actually store and deliver energy.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><o:p><span style="font-family: arial; font-size: x-small;">What is </span></o:p><span style="mso-bidi-font-weight: normal;"><span style="font-family: arial; font-size: x-small;"> Your True Energy
Potential?</span></span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">In a fast paced and increasingly toxic world, almost everybody is
saying that they are struggling with their energy levels.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">So how do we turn things around and what really is your potential?</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">The science is telling us that the lower the vibrational energy of the
food that we eat, the lower we can expect our energy levels to be.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Eating low energy food can give rise to hypoactive or underactive
tissues. Eating foods loaded with refined sugar was a big part of why my
adrenals became hypoactive and fatigued</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Cellular Macarena. On the other hand, eating high energy food can lead
to spontaneous outbursts of what I like to call “Cellular Macarena”. You have
to experience it. It doesn’t take me 15 minutes to scrape myself out of bed
anymore, I wake up alert and ready to take on the day.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">I am also moving around the tennis court much faster. May stamina has
been improving and so have my competition results.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">I put that largely down to shifting away from eating highly processed
and preserved non-foods, to a more wholefood based eating plan with lots of
high energy, raw and alive foods.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">We can’t always be perfect though. Now when I eat low quality food, it
is really obvious to me how that impacts on my mind, body and energy levels.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: arial; font-size: x-small;">So what really is your true
energy potential?</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Now that you know that some foods have a vibrational frequency of zero,
it could be time to start re-considering what you put in your mouth. But some
people hate the thought of eating raw food and I get that.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">That was me many years ago… UNTIL I learnt about food energetics and
found out the reason WHY my digestive system couldn’t cope so well with raw
foods – adrenal fatigue and a damaged microbiome (leaky gut syndrome)…</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Now that I have strengthened that underlying weakness, I can now work
on introducing more and more raw foods into my diet in order to reach my full
energy potential and bring that spark back into my life.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Given the S.A.D diet that most westerners now consume, there is an
incredible opportunity to experience dramatically improved energy levels and
brain function.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">A high vibe eating plan is also insurance against chronic disease and
inflammation. You will also find that you recover better from exercise and have
a stronger immune system.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">The sky really is the limit… Many people and many ancient civilizations
even believe that eating high vibrational food can help you to elevate your
consciousness.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">…watch this space for part 4…</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Disclaimer:</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: xx-small;">The content of this blog is for informational purposes only. The
content is not intended to be a substitute for professional medical advice,
diagnosis, or treatment. Always seek the advice of your physician or other
qualified health provider with any question you may have regarding a medical
condition. If you think you may have a medical emergency, call your doctor
immediately. Opt4health does not recommend or endorse any specific tests,
physician, products, procedures, opinions, or other information that may be
mentioned on the Opt4health blog. Reliance on any information provided by
Opt4health, Opt4health employees, other contributors appearing on the blog at
the invitation of Opt4health, or other visitors to the blog is solely at your
own risk.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Opt4health: </span><span style="font-family: arial; font-size: x-small;">Cell: +27823716364 </span><span style="font-family: arial; font-size: x-small;">Email: aubrey@opt4health.co.za </span><span style="font-family: arial; font-size: x-small;">Web Site:</span><span style="font-family: arial; font-size: x-small; mso-spacerun: yes;">
</span><span style="font-family: arial; font-size: x-small;">http://opt4health.co.za</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: xx-small;">Face Book: https://facebook.com/optforhealth/ </span><span style="font-family: arial; font-size: x-small;">Linked In: </span><a href="https://linkedin.com/in/aubrey-huntly-89025a1/" style="font-family: arial; font-size: x-small;">https://linkedin.com/in/aubrey-huntly-89025a1/</a></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><o:p></o:p></p>Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-2020203050713449882022-06-13T08:24:00.000-07:002022-06-13T08:24:20.289-07:00<p> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: arial; font-size: x-small;">Part 2 - Energy to Burn – are you Eating
the Highest Frequency Food on Earth? By Health Laboratory<o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;"><b>High Frequency Foods…</b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">When I started looking into which foods could help me increase my
lagging energy levels, what I uncovered was quite unexpected.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">I knew that my energy levels were affected by what I ate. But I had
never really sunken in that just like my body, food has its own vibrational
energy. And you know that age old saying…You are what you eat!</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">What I now know is that the frequency of food can be used to unleash
your self self-healing capacity and boost your energy levels naturally. Nature’s
intelligence supports our own intelligence and we really are solar powered
animals. Some people think about food in terms of vitamins, minerals and other
essential nutrients.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">However, when you start thinking in this way you are ignoring the
synergistic effects of those components and the overall chemistry of the food. Unfortunately,
this concept is poorly understood by the pharmaceutical scientific community…</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">The overall chemistry of the food dictates its energetics or the
‘vibrational frequency of food’.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">This is similar to Einstein’s approach which looks at the human body
not as an assemblage of chemical parts but as a total, complete system
operating in harmony with the electromagnetic energy system of the universe.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">A fruit picked directly from the tree is the highest energy food we can
eat. It is still alive, intact and unprocessed and vibrating at a high
frequency. When eaten, that energy is then transferred to our body and cells
via a poorly understood process known as ‘biological transmutation’.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">The longer we take to eat it, the lower its frequency generally becomes
(Note: bananas are one of the few, if not the only fruit, that increases in
electromagnetic energy if picked unripe). It’s the same with overcooked
veggies.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">So that sad face you used to pull when mum put some overcooked beans in
front of you…. that is your body intuitively saying I only want high vibe
foods!</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Chinese Medicine also teaches us that the flavors of food correspond to
specific organs and can be used to raise or lower the energy of our body.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Now when it comes to highly processed or refined food such as white
bread, canned tuna or cheese, these have a very low vibrational frequency. Cooked
or processed meats?….they have a vibrational frequency of close to zero. So
when you think about processed or canned foods, that have been chopped up,
heated, pasteurized, radiated, preserved etc. ….what do you think happens to
those natural synergistic effects? They are destroyed…and the food (if you
could call it that) ends up having a significantly lower vibrational frequency
and little nutritional or microbial value. Commonly even zero.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">It’s similar for supplements vs whole herbs and botanical formulas.
Supplements, which include herbal extracts, are generally isolates of the
natural active ingredients that are highly processed.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">When they are denatured in this way, their biological activity and
those natural synergistic effects are largely destroyed. That is why it is much
better to have the wholefood (whole herb) itself or a concentrate (botanical
formula).</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Altering nature’s intelligence is never a good idea….</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Essential oils are whole concentrates, containing volatile aroma
compounds from plants. Clinical studies have shown that therapeutic grade
essential oils have the highest frequency of any natural substance known to
man! With rose essential oil having the highest recorded frequency at 320 MHz.
high frequency food</span></p>
<blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><p class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: left;"><span style="font-family: arial; font-size: x-small;">Foods and herbs having the highest energetic frequency include:</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: left;"><span style="font-family: arial; font-size: x-small;">Fresh, organic fruits and vegetables</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: left;"><span style="font-family: arial; font-size: x-small;">Green smoothies</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: left;"><span style="font-family: arial; font-size: x-small;">Fresh, whole herbs</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: left;"><span style="font-family: arial; font-size: x-small;">Superfoods such as fresh blueberries and spirulina</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: left;"><span style="font-family: arial; font-size: x-small;">100% pure therapeutic grade essential oils</span></p></blockquote>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">If you want your cells to do the “Cellular Macarena”, I suggest you
start with the list of high frequency foods above.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Don’t forget: Processed and canned foods have been measured to have a
vibrational frequency of zero.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-size: x-small;"><span style="font-family: arial;">Many pollutants (e.g. heavy metals and POPs – persistent organic
pollutants) also have low frequencies and are known to interfere with our
body’s own healthy frequency. </span><span style="font-family: arial;">These toxins can kill your energy levels by damaging the energy
powerhouse of your cells, your mitochondria. This leads to weakened organ
function.</span></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">There are some astringent foods (e.g. lemons) and botanical formulas
that can help to draw these toxins back out of our body at the cellular level.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Many scientists agree that:</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Fresh raw fruits and vegetables are the highest frequency foods on
earth… It has also been said that when you cook or alter these foods in some
way, we deplete its electrical energy.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: arial; font-size: x-small;">are humans frugivores</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">When you think about it, is it any wonder that a child intuitively
grabs for the fresh fruit at a young age? That is…before the refined sugar
addiction takes hold at a later age…</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Or that some of the world’s most elite athletes are choosing to go
vegan?</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">In 2017, scientists even published research which suggests that it
wasn’t actually social pressures that ultimately led to the evolution of the
large human brain.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Instead, a developmental hypothesis based on frugivory (an animal where
fruit is the preferred food type) was presented.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">…watch this space for part 3…<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Disclaimer:</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: xx-small;">The content of this blog is for informational purposes only. The
content is not intended to be a substitute for professional medical advice,
diagnosis, or treatment. Always seek the advice of your physician or other qualified
health provider with any question you may have regarding a medical condition.
If you think you may have a medical emergency, call your doctor immediately.
Opt4health does not recommend or endorse any specific tests, physician,
products, procedures, opinions, or other information that may be mentioned on
the Opt4health blog. Reliance on any information provided by Opt4health,
Opt4health employees, other contributors appearing on the blog at the
invitation of Opt4health, or other visitors to the blog is solely at your own
risk.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: xx-small;"> </span></o:p><span style="font-family: arial; font-size: x-small;">Opt4health:</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: xx-small;">Cell: +27823716364 </span><span style="font-family: arial; font-size: x-small;"> </span><span style="font-family: arial; font-size: x-small;">Email: aubrey@opt4health.co.za </span><span style="font-family: arial; font-size: x-small;">Web Site:</span><span style="font-family: arial; font-size: x-small; mso-spacerun: yes;">
</span><span style="font-family: arial; font-size: x-small;">http://opt4health.co.za</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="font-family: arial; font-size: xx-small;">Face Book: https://facebook.com/optforhealth/ </span><span style="font-family: arial; font-size: x-small;">Linked In: https://linkedin.com/in/aubrey-huntly-89025a1/</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><o:p></o:p></p>Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-30675571086817575252022-06-06T07:41:00.004-07:002022-06-06T07:41:50.388-07:00<p> </p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: arial; font-size: x-small;">Energy to Burn – are you Eating
the Highest Frequency Food on Earth? By Health Laboratory – Part 1<o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;"><o:p> </o:p>I used to leave the high vibes to the hippies…</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: x-small;"> </span></o:p><span style="font-family: arial; font-size: small;">Although, after looking a little further into the effects of eating
high frequency food on your body, I’m starting to sense the good vibes. In 1942
the famous scientist Dr. Nikola Tesla pronounced to the world: "If you
want to find the secrets of the universe, think in terms of energy, frequency
and vibration."</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">"In fact, quantum physics describes the universe as nothing more
than vibrating strings of energy!" <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: x-small;"> </span></o:p><span style="font-family: arial; font-size: small;">And that energy takes many different forms. If you do yoga you might
have heard it referred to as ‘prana‘; pain relief from the release of energy.
This is similar to the when a mother rubs her sick child’s stomach. The subtle
transition of energy provides instant relief.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: x-small;"> </span></o:p><span style="font-family: arial; font-size: small;">Sound healing also uses vibrational frequencies to raise the energy of
your body at the cellular level, and re-balance the left and right sides of the
brain.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: x-small;"> </span></o:p><span style="font-family: arial; font-size: small;">So…can the vibrational frequency of food also be used to raise the
energy of your body at the cellular level?</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: x-small;"> </span></o:p><span style="font-family: arial; font-size: small;">Before we go any further let’s get clear about….</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: x-small;"> </span></o:p><b><span style="font-family: arial; font-size: x-small;">Energy, Frequency and Vibration</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Science Lesson:<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">Everything in the universe has an energetic vibration, including
ourselves…</span><span style="font-family: arial; font-size: small;">Every atom in every molecule is in motion. </span><span style="font-family: arial; font-size: small;">The frequency of this motion is known as a vibrational frequency. </span><span style="font-family: arial; font-size: small;">So each molecule has its own molecular vibration. </span><span style="font-family: arial; font-size: small;">When something vibrates, it propagates a wave of energy and emits a
frequency that can be measured.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Vibrations can be: </span><b style="font-family: arial; font-size: small;">Felt</b><span style="font-family: arial; font-size: small;"> – think of an
earthquake, </span><b style="font-family: arial; font-size: small;">Heard </b><span style="font-family: arial; font-size: small;">– think sound waves, </span><b style="font-family: arial; font-size: small;">Seen</b><span style="font-family: arial; font-size: small;"> – think light waves</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: x-small;">So the three words: energy, frequency and vibration are intimately
related.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Einstein helped us to understand this through his renowned equation E =
mc2. It demonstrates that energy and matter are dual expressions of the same
universal substance. The energetic vibration or frequency of food is most
commonly rated in units called Hertz (Hz) or Megahertz (MHz – one million
cycles per second). And if you are wondering about the Calorie (kcal): this is
the amount of energy needed to raise the temperature of 1 kilogram of water by
1 degree Celsius.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: x-small;"> </span></o:p><span style="font-family: arial; font-size: small;">So! The energy of your body, is dependent on the vibrational frequency
of your cells….which is in-turn dependent on the food you eat and other factors
such as your state of health (both physical and emotional). We are electrical
beings made up of vibrating cells! And by applying the Planck-Einstein relation
(Energy = Planck Constant x Frequency) we can see that:</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">The higher the Hertz the higher the energy!</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Scientist from the University of Napoli and Trento in Italy, have now
shown that cancer cells are about 70% softer and show a lower frequency
response compared to healthy cells.[1]</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">In 1992, Bruce Tainio, of Tainio Technology and head of the Department
of Agriculture at Washington University, developed a Calibrated Frequency
Monitor (CFM) that has been used to measure the frequencies of the human body
and various food.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><o:p><span style="font-family: arial; font-size: x-small;">T</span></o:p><span style="font-family: arial; font-size: small;">hey use this machine at John Hopkins University to study frequency in
relationship to diseases. It is also used by Young Living Essential Oils to
measure the frequency signature of their essential oils.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Tainio suggested that cancer can grow when the frequency of the body
drops below 42 MHz. And when you have a cold or the flu your body is at a
frequency of around 58 MHz.</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: small;">Whereas, happy healthy bodies are high vibin’ and doing the Macarena at
around 62 to 68 MHz….This is where, the aura enters the scene… The
electromagnetic energy field that surrounds our body. Even your emotions have a
specific vibration as documented by the HearthMath® Institute…</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><o:p><span style="font-family: arial;"><span style="font-size: x-small;"> </span><span style="font-size: xx-small;">..</span><span style="font-size: x-small;">..</span></span></o:p><span style="font-family: arial; font-size: x-small;">watch
this space for part 2…</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: xx-small;">Disclaimer:</span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: xx-small;">The content of this blog is for informational purposes only. The
content is not intended to be a substitute for professional medical advice,
diagnosis, or treatment. Always seek the advice of your physician or other
qualified health provider with any question you may have regarding a medical
condition. If you think you may have a medical emergency, call your doctor
immediately. Opt4health does not recommend or endorse any specific tests,
physician, products, procedures, opinions, or other information that may be
mentioned on the Opt4health blog. Reliance on any information provided by
Opt4health, Opt4health employees, other contributors appearing on the blog at
the invitation of Opt4health, or other visitors to the blog is solely at your
own risk.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: xx-small;">Opt4health: </span><span style="font-family: arial; font-size: x-small;">Cell: +27823716364, </span><span style="font-family: arial; font-size: x-small;">Email: aubrey@opt4health.co.za, </span><span style="font-family: arial; font-size: x-small;">Web Site:</span><span style="font-family: arial; font-size: x-small;">
</span><span style="font-family: arial; font-size: x-small;">http://opt4health.co.za, </span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span style="font-family: arial; font-size: xx-small;">Face Book: https://facebook.com/optforhealth/ Linked In: https://linkedin.com/in/aubrey-huntly-89025a1/</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><o:p></o:p></p>Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-3650208255637393802022-03-27T22:30:00.000-07:002022-03-27T22:30:09.001-07:00Biofeedback Lifestyle<p> Biofeeback lifestyle - by Biofeebacklifestyle.com</p><p><span style="background-color: white; color: #555555;"><span style="font-family: arial; font-size: x-small;">Often called “The Medicine of the 21st century” Energetic Medicine in many forms is rapidly gaining acceptance in the West. As technology develops new findings validate what has been know and practiced for centuries – that, in essence, our body is energy, rapidly moving at many different frequencies. In his groundbreaking book, Vibrational Medicine, Dr. Richard Gerber states, “The Einstein paradigm as applied to vibrational medicine sees human beings as networks of complex energy fields that interface with physical/cellular systems. The recognition that all matter is energy forms the foundation for understanding how human beings can be considered dynamic energy systems.”</span></span></p><p style="background: rgb(255, 255, 255); border: 0px; color: #555555; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5em; margin: 0px 0px 1.2em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: arial; font-size: x-small;">Since the development of electricity in the last century technical knowledge grows exponentially day by day. In medicine, the development of x-rays to see inside the human body opened the way for further development of these rays for therapeutic purposes as well as leading to the understanding and treatment of human beings from an energetic perspective.</span></p><p style="background: rgb(255, 255, 255); border: 0px; color: #555555; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5em; margin: 0px 0px 1.2em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: arial; font-size: x-small;">In the 1960’s, Dr. Robert O. Bekker, an orthopaedic surgeon, studied a salamander’s ability to a to re-grow a lost limb as compared with a frog who cannot. He found that it was due to a difference in the polarity of the cells in the “current of injury” (electric potential measured across the stump of an amputated limb). By applying similar electro stimulation to the stump of an amputated limb of a frog, the frog was able to regenerate a new limb. His finding resulted in the widespread use of electro-magnetic devises to accelerate the healing of bone fractures.</span></p><p style="background: rgb(255, 255, 255); border: 0px; color: #555555; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5em; margin: 0px 0px 1.2em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: arial; font-size: x-small;">As technology developed, so did its medical applications. The CAT Scan (Computerized Axial Tomography) sends a thin beam of x-rays into the subject. A computer mathematically analyses the data and reconstructs an image of a cross section of the human body allowing the view of soft tissue as well as the denser bones that were visible using convention x-rays. In the 1980’s the MRI (Magnetic Resonance Imaging) was developed. “The key principle behind magnetic resonance imaging is the fact that the atoms under study (hydrogen) are being stimulated by the transfer of an energy of a specific frequency.”</span></p><p style="background: rgb(255, 255, 255); border: 0px; color: #555555; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5em; margin: 0px 0px 1.2em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: arial; font-size: x-small;">Energetic Medicine is based on the principles of quantum physics rather than on the Newtonian approach which deals primarily with molecular interactions. “Vibrational medicine attempts to interface with primary subtle energetic fields that underlie and contribute to the functional expression of the physical body.”</span></p><p style="background: rgb(255, 255, 255); border: 0px; color: #555555; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5em; margin: 0px 0px 1.2em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: arial; font-size: x-small;">Samuel Hahnemann (1755-1843) a German physician, dissatisfied with the medical practices of his day founded a system of healing based on the principle of “like cures like”. He successfully treated his patients by using herbs that brought on symptoms in a healthy person that were similar to those his patient suffered. After experimenting with different dosages of these substances he discovered that the greater the dilution, the more effective the medication. Often the remedy was diluted to the point that there was not a single molecule of the herb present. According to the Newtonian model, such a medicine would have no effect on the human body. However, as anyone who has taken homeopathic remedies can attest, they do indeed work. If one looks at the process from an energetic point of view one can see why.</span></p><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: arial; font-size: x-small; line-height: 14.2667px;">Disclaimer:<o:p></o:p></span></i></b></div><div class="MsoNormal"><i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: arial; font-size: x-small; line-height: 14.2667px;">The content of this blog is for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any question you may have regarding a medical condition. If you think you may have a medical emergency, call your doctor immediately. Opt4health does not recommend or endorse any specific tests, physician, products, procedures, opinions, or other information that may be mentioned on the Opt4health blog. Reliance on any information provided by Opt4health, Opt4health employees, other contributors appearing on the blog at the invitation of Opt4health, or other visitors to the blog is solely at your own risk.<o:p></o:p></span></i></div><div class="MsoNormal"><i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: arial; font-size: 10pt; line-height: 14.2667px;"><br /></span></i></div><div class="MsoNormal"><i style="mso-bidi-font-style: normal;"><span face=""Arial",sans-serif" style="background: white; color: #222222; font-size: 10pt; line-height: 14.2667px;"><span style="font-family: arial;">Opt4health:</span><o:p></o:p></span></i></div><div class="MsoNormal"><i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: arial; font-size: 10pt; line-height: 14.2667px;"><br /></span></i></div><div class="MsoNormal"><span style="font-family: arial;"><span face=""Arial",sans-serif" style="background: white; color: #222222; font-size: 10pt; line-height: 14.2667px; mso-no-proof: yes;">Cell: </span><span face=""Arial",sans-serif" style="background: white; color: #222222; font-size: 10pt; line-height: 14.2667px;">+27823716364<span style="mso-tab-count: 1;"> </span><o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-family: arial;"><span face=""Arial",sans-serif" style="background: white; font-size: 10pt; line-height: 14.2667px; mso-no-proof: yes;">Email:<span style="mso-spacerun: yes;"> </span><span class="MsoHyperlink"><span color="windowtext" style="text-underline: none;">aubrey@opt4health.co.za</span></span></span><span face=""Arial",sans-serif" style="background: white; font-size: 10pt; line-height: 14.2667px;"><o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-family: arial; font-size: 10pt; line-height: 14.2667px;">Web Site: <span class="MsoHyperlink"><span color="windowtext" style="text-underline: none;">http://opt4health.co.za</span></span><o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: arial;"><span face=""Arial",sans-serif" style="font-size: 10pt; line-height: 14.2667px;">Face Book:<span style="mso-spacerun: yes;"> </span><span class="MsoHyperlink"><span color="windowtext" style="text-underline: none;">https://facebook.com/optforhealth/ </span></span><span style="mso-spacerun: yes;"> </span></span></span></div><div class="MsoNormal"><span style="font-family: arial; font-size: 10pt;">Linked In: https://linkedin.com/in/aubrey-huntly-89025a1/</span><span style="font-family: arial; font-size: 10pt; mso-spacerun: yes;"> </span></div><p style="background: rgb(255, 255, 255); border: 0px; color: #555555; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 1.5em; margin: 0px 0px 1.2em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: arial; font-size: x-small;"><br /></span></p>Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-40432115380475535782022-03-13T23:19:00.000-07:002022-03-13T23:19:41.557-07:00A Brief Introduction to Energetic Medicine<p><span style="font-family: arial; font-size: x-small;"> <b>A Brief Introduction to Energetic Medicine - </b><span face="helvetica-w01-bold, helvetica-w02-bold, helvetica-lt-w10-bold, sans-serif" style="letter-spacing: 0em;">Dr. Ig</span><span face="helvetica-w01-bold, helvetica-w02-bold, helvetica-lt-w10-bold, sans-serif" style="letter-spacing: 0em;">or Četojević, MD ~ Specialist in Energetic Medicine</span></span></p><p><span color="rgb(var(--color_14))" style="font-family: arial; font-size: x-small;">Often called “The Medicine of the 21st century” Energetic Medicine in many forms is rapidly gaining acceptance in the West. As technology develops new findings validate what has been known and practiced for centuries – that, in essence, our body is energy, rapidly moving at many different frequencies. In his groundbreaking book, Vibrational Medicine, Dr. Richard Gerber states, “The Einstein paradigm as applied to vibrational medicine sees human beings as networks of complex energy fields that interface with physical/cellular systems. The recognition that all matter is energy forms the foundation for understanding how human beings can be considered dynamic energy systems.”</span></p><p class="font_7" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: rgb(var(--color_14)); line-height: normal; margin: 0px; outline: 0px; padding: 0px; pointer-events: auto; vertical-align: baseline;"><span style="font-family: arial; font-size: x-small;">Since the development of electricity in the last century technical knowledge grows exponentially day by day. In medicine, the development of x-rays to see inside the human body opened the way for further development of these rays for therapeutic purposes as well as leading to the understanding and treatment of human beings from an energetic perspective.<br /><br />In the 1960’s, Dr. Robert O. Bekker, an orthopedic surgeon, studied a salamander’s ability to a to regrow a lost limb as compared with a frog who cannot. He found that it was due to a difference in the polarity of the cells in the “current of injury” (electric potential measured across the stump of an amputated limb). By applying similar electrostimulation to the stump of an amputated limb of a frog, the frog was able to regenerate a new limb. His finding resulted in the widespread use of electro-magnetic devices to accelerate the healing of bone fractures.<br /><br />As technology developed, so did its medical applications. The CAT Scan (Computerised Axial Tomography) sends a thin beam of x-rays into the subject. A computer mathematically analyses the data and reconstructs an image of a cross section of the human body allowing the view of soft tissue as well as the denser bones that were visible using convention x-rays. In the 1980’s the MRI (Magnetic Resonance Imaging) was developed. “The key principle behind magnetic resonance imaging is the fact that the atoms under study (hydrogen) are being stimulated by the transfer of an energy of a specific frequency.”<br /><br />Energetic Medicine is based on the principles of quantum physics rather than on the Newtonian approach which deals primarily with molecular interactions. “Vibrational medicine attempts to interface with primary subtle energetic fields that underlie and contribute to the functional expression of the physical body.”<br /><br />Samuel Hahnemann (1755-1843) a German physician, dissatisfied with the medical practices of his day founded a system of healing based on the principle of “like cures like”. He successfully treated his patients by using herbs that brought on symptoms in a healthy person that were similar to those his patient suffered. After experimenting with different dosages of these substances he discovered that the greater the dilution, the more effective the medication. Often the remedy was diluted to the point that there was not a single molecule of the herb present. According to the Newtonian model, such a medicine would have no effect on the human body. However, as anyone who has taken homeopathic remedies can attest, they do indeed work. If one looks at the process from an energetic point of view one can see why. As Dr. Gerber points out, “Homeopathic remedies are subtle-energy medicines which contain the energetic frequency or “vibrational signature” of the plant from which they have been prepared. Impaired host resistance to infections and cancer may be partially due to subtle energy weakness of the system at the etheric or higher levels. Based on this assumption, a truly preventative medicine would be based on the analysis of dysfunctional changes in the etheric body before they become crystallized as a physical illness.”<br /><br />With the development of faster and faster computers, new frontiers are opening up in the field of bioresonance. In the mid 80's, Professor William Nelson assembled the tri-vector analysis on 1000's of homeopathic substances. He developed the Fourier analysis algorithms for reactivity and began to put together the puzzle of the tri-vector cybernetic link. In 1995 Professor Nelson developed the SCIO (Quantum Xxroid Consciousness Interface) to measure and balance subtle electrical factors of the body.<br /><br />The SCIO device measures over forty virtual dimensions. The variations of amperage and voltage flow provide the means to measure capacitance and inductance. These are the reflections of static and magnetic effects of bio-electricity. Variations in amperage and voltage allow the measurement of frequency. Due to such detailed pinpointing of the various frequencies in the human body, the SCIO provides very accurate evaluation of the patient’s condition and can identify problems before they manifest in the physical body. It can send “correct" frequencies to the are of weakness, and with the co-operation of the patient (making the necessary changes in diet and lifestyle to correct the condition that caused the problem) can effect very efficient healing.<br /><br />Through the recent breakthroughs in science and technology it is much easier to understand why traditional healing practices such as acupuncture, Ayurvedic medicine and crystal therapy, etc., are effective. They are based on the knowledge of the deepest workings of the human body that is only now beginning to come to light in Western medicine.</span></p><p class="font_7" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: rgb(var(--color_14)); line-height: normal; margin: 0px; outline: 0px; padding: 0px; pointer-events: auto; vertical-align: baseline;"><span style="font-family: arial; font-size: x-small;"><br /></span></p><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span face=""Arial",sans-serif" style="font-family: arial; font-size: x-small; line-height: 14.2667px;">Disclaimer:<o:p></o:p></span></i></b></div><div class="MsoNormal"><i style="mso-bidi-font-style: normal;"><span face=""Arial",sans-serif" style="background: white; color: #222222; font-family: arial; font-size: x-small; line-height: 14.2667px;">The content of this blog is for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any question you may have regarding a medical condition. If you think you may have a medical emergency, call your doctor immediately. Opt4health does not recommend or endorse any specific tests, physician, products, procedures, opinions, or other information that may be mentioned on the Opt4health blog. Reliance on any information provided by Opt4health, Opt4health employees, other contributors appearing on the blog at the invitation of Opt4health, or other visitors to the blog is solely at your own risk.<o:p></o:p></span></i></div><div class="MsoNormal"><i style="mso-bidi-font-style: normal;"><span face=""Arial",sans-serif" style="background: white; color: #222222; font-family: arial; font-size: 10pt; line-height: 14.2667px;"><br /></span></i></div><div class="MsoNormal"><i style="mso-bidi-font-style: normal;"><span face=""Arial",sans-serif" style="background: white; color: #222222; font-size: 10pt; line-height: 14.2667px;"><span style="font-family: arial;">Opt4health:</span><o:p></o:p></span></i></div><div class="MsoNormal"><i style="mso-bidi-font-style: normal;"><span face=""Arial",sans-serif" style="background: white; color: #222222; font-family: arial; font-size: 10pt; line-height: 14.2667px;"><br /></span></i></div><div class="MsoNormal"><span style="font-family: arial;"><span face=""Arial",sans-serif" style="background: white; color: #222222; font-size: 10pt; line-height: 14.2667px; mso-no-proof: yes;">Cell: </span><span face=""Arial",sans-serif" style="background: white; color: #222222; font-size: 10pt; line-height: 14.2667px;">+27823716364<span style="mso-tab-count: 1;"> </span><o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-family: arial;"><span face=""Arial",sans-serif" style="background: white; font-size: 10pt; line-height: 14.2667px; mso-no-proof: yes;">Email:<span style="mso-spacerun: yes;"> </span><span class="MsoHyperlink"><span color="windowtext" style="text-underline: none;">aubrey@opt4health.co.za</span></span></span><span face=""Arial",sans-serif" style="background: white; font-size: 10pt; line-height: 14.2667px;"><o:p></o:p></span></span></div><div class="MsoNormal"><span face=""Arial",sans-serif" style="font-family: arial; font-size: 10pt; line-height: 14.2667px;">Web Site: <span class="MsoHyperlink"><span color="windowtext" style="text-underline: none;">http://opt4health.co.za</span></span><o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: arial;"><span face=""Arial",sans-serif" style="font-size: 10pt; line-height: 14.2667px;">Face Book:<span style="mso-spacerun: yes;"> </span><span class="MsoHyperlink"><span color="windowtext" style="text-underline: none;">https://facebook.com/optforhealth/ </span></span><span style="mso-spacerun: yes;"> </span></span><span class="MsoHyperlink"><o:p></o:p></span></span></div><p class="font_7" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: rgb(var(--color_14)); line-height: normal; margin: 0px; outline: 0px; padding: 0px; pointer-events: auto; vertical-align: baseline;"><span style="font-family: arial; font-size: x-small;"></span></p><div class="MsoNormal"><span class="MsoHyperlink"><span color="windowtext" face=""Arial",sans-serif" style="font-size: 10pt; line-height: 14.2667px; text-underline: none;"><span style="font-family: arial;">Linked In: https://linkedin.com/in/aubrey-huntly-89025a1/<span style="mso-spacerun: yes;"> </span></span><o:p></o:p></span></span></div><div><span class="MsoHyperlink"><span color="windowtext" face=""Arial",sans-serif" style="font-size: 10pt; line-height: 14.2667px; text-underline: none;"><span style="mso-spacerun: yes;"><br /></span></span></span></div><p class="font_7" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: rgb(var(--color_14)); line-height: normal; margin: 0px; outline: 0px; padding: 0px; pointer-events: auto; vertical-align: baseline;"><span style="font-size: x-small;"><br /></span></p><p class="font_7" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: rgb(var(--color_14)); line-height: normal; margin: 0px; outline: 0px; padding: 0px; pointer-events: auto; vertical-align: baseline;"><span style="font-size: x-small;"><br /></span></p>Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-19070041799204640572022-03-06T21:39:00.000-08:002022-03-06T21:39:34.358-08:00Reduce Inflammation<br />
<div class="MsoNormal" style="background: white; line-height: 39.0pt; margin-bottom: 17.25pt; margin-left: 0in; margin-right: 0in; margin-top: 22.5pt; mso-outline-level: 1; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; letter-spacing: 1.15pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt; text-transform: uppercase;">REDUCE INFLAMMATION </span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Segoe UI Symbol",sans-serif; font-size: 10.0pt; letter-spacing: 1.15pt; mso-bidi-font-family: "Segoe UI Symbol"; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt; text-transform: uppercase;">➤</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; letter-spacing: 1.15pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt; text-transform: uppercase;"> 6 BEST NATURAL ANTI-INFLAMMATORY FOODS<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<i><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">by </span></i><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Dr. Josh Axe 22.02.2019<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Despite
having seemingly little in common, Crohn’s disease, rheumatoid arthritis,
gastritis, depression, cancer, and asthma all share one common trait: they may
be caused or worsened by inflammation. And while inflammation can sometimes be
good – like when it’s helping your body fight an infection, for example –
chronic inflammation can lead to long-term health problems, including the ones
I just mentioned. In fact, research has shown that inflammation is at the root
of most diseases.</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 11.25pt; vertical-align: top;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">A sedentary
lifestyle, stress, and environmental factors can all contribute to inflammation
– but a poor diet is also a key factor. Luckily, certain foods are natural
anti-inflammatories, and eating them can help.</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 21.0pt; margin-bottom: 11.25pt; mso-margin-top-alt: auto; vertical-align: top;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Where
does inflammation come from?<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; vertical-align: top;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Our immune system is activated when our body detects foreign
substances, such as bacteria, viruses, pollen, or chemicals, but also certain
foods like white bread, fried foods, sugary drinks, and red meat. This often
triggers a process described as inflammation. Temporary inflammation directed
at truly threatening invaders protects our health. However, sometimes
inflammation persists and becomes a chronic condition. Chronic inflammation is
associated with diseases like diabetes, arthritis, depression, cancer, heart
disease, or Alzheimer’s. Free radicals – highly reactive oxygen molecules that
damage biologically-relevant molecules like proteins, lipids, or our DNA – play
a key role in the creation of inflammation. Free radicals can be neutralized by
substances in our food called antioxidants.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 30.0pt; margin-bottom: 3.75pt; mso-outline-level: 2; vertical-align: top;">
<b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">TOP 6 ANTI-INFLAMMATORY FOODS</span></b></div>
<div class="MsoNormal" style="background: white; line-height: 25.5pt; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in; text-transform: uppercase;">1. LEAFY GREEN VEGGIES</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">There’s
a reason these powerful foods are on nearly every <a href="https://www.runtastic.com/blog/en/grocery-list-foods-you-should-always-have-in-the-house/" target="_blank"><span style="color: windowtext; text-decoration: none; text-underline: none;">healthy eating list</span></a>. Leafy greens are packed with antioxidants
that have a positive effect on our health. They also contain an array of vitamins,
and powerful anti-inflammatory flavonoids. The beauty of leafy greens is that
there are so many! Choose from spinach, kale, Swiss chard, arugula, collard
greens, and mustard greens (also known as brown mustard, Chinese mustard,
Indian mustard, or leaf mustard).</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 25.5pt; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in; text-transform: uppercase;">2. BLUEBERRIES</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Quercetin
(= plant pigment) is considered a powerful antioxidant that helps fight
inflammation, and it’s prominent in blueberries. In fact, blueberries are full
of antioxidants. One study found that the bright little fruit not only beat out
blackberries and strawberries for having the most antioxidants, but it also had
more types of antioxidants, thus providing a wide range of anti-inflammatory
protection each time you eat a handful.</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 21.0pt; margin-bottom: 11.25pt; mso-margin-top-alt: auto; vertical-align: top;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Tip:<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; vertical-align: top;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Combine both #1 and #2 by whipping up a Blueberry &
Kale Smoothie<span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;"> for breakfast or midday snack.</span><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 25.5pt; margin-bottom: 3.75pt; mso-outline-level: 3; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">3. PINEAPPLES<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Pineapples
are another natural anti-inflammatory. They are full of bromelain, a digestive
enzyme that helps regulate your body’s immune response, so that it doesn’t
react with unnecessary inflammation. Bromelain also contributes to heart
health. The tropical fruit is chock-full of minerals and vitamins (e.g. vitamin
C), potassium, and the trace element manganese (which is involved in activating
enzymes that destroy free radicals).</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 21.0pt; margin-bottom: 11.25pt; mso-margin-top-alt: auto; vertical-align: top;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Good
to know:<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; vertical-align: top;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">If you want to benefit from the anti-inflammatory properties
of pineapple, drink pineapple concentrate, which contains a much higher
concentration of bromelain than a ripe pineapple.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 25.5pt; margin-bottom: 3.75pt; mso-outline-level: 3; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">4. WILD-CAUGHT SALMON<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Salmon
is another great anti-inflammatory food. It is rich in the essential omega-3
fatty acid alpha-linolenic acid. The fatty acids contained in salmon can
benefit your heart, skin, and brain health.</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 21.0pt; margin-bottom: 11.25pt; mso-margin-top-alt: auto; vertical-align: top;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Especially
interesting:<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; vertical-align: top;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Omega-3s can provide relief from inflammation and even
reduce the need for anti-inflammatory meds.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 25.5pt; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in; text-transform: uppercase;">5. CHIA SEEDS AND FLAXSEEDS</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">These
little seeds really pack a punch. Not only are they loaded with vitamins and
minerals, but they’re also a healthy source of essential fatty acids (like
omega-3s) – a helpful alternative source if you don’t eat meat. Chia
seeds help fight inflammation, regulate cholesterol levels, and lower
blood pressure, making them excellent for your heart. They’re also high in
linoleic acid, a fatty acid that helps the body better absorb the fat-soluble
vitamins A, D, E, and K.</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 25.5pt; margin-bottom: 3.75pt; mso-outline-level: 3; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">6. TURMERIC<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Turmeric
isn’t exactly a food, but it may just become your new go-to spice:</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Curcumin,
the yellow-orange pigment in turmeric, is said to be a strong anti-inflammatory
agent. Many studies are currently testing the effect of curcumin on different
types of cancer, diabetes, joint changes (osteoarthritis), and retinal
damage. </span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> <o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">As
you can see, there are many natural anti-inflammatory foods that benefit your
health. Now go ahead and start incorporating more of these foods into your diet
on a regular basis.</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;">The content of this blog is for informational
purposes only. The content is not intended to be a substitute for professional
medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any question you may have
regarding a medical condition. If you think you may have a medical emergency,
call your doctor immediately. Opt4health does not recommend or endorse any
specific tests, physician, products, procedures, opinions, or other information
that may be mentioned on the Opt4health blog. Reliance on any information
provided by Opt4health, Opt4health employees, other contributors appearing on
the blog at the invitation of Opt4health, or other visitors to the blog is
solely at your own risk. <o:p></o:p></span></i></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-18649716007415286292022-02-06T20:47:00.000-08:002022-02-06T20:47:16.687-08:00Hormone Regulation of Stress<br />
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<b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">HORMONAL REGULATION OF STRESS<o:p></o:p></span></b></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">When
a threat or danger is perceived, the body responds by releasing hormones that
will ready it for the “fight-or-flight” response. The effects of this response
are familiar to anyone who has been in a stressful situation: increased heart
rate, dry mouth, and hair standing up.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">FIGHT-OR-FLIGHT
RESPONSE<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Interactions of the endocrine
hormones have evolved to ensure the body’s internal environment remains stable.
Stressors are stimuli that disrupt homeostasis. The sympathetic division of the
vertebrate autonomic nervous system has evolved the fight-or-flight response to
counter stress-induced disruptions of homeostasis. In the initial alarm phase,
the sympathetic nervous system stimulates an increase in energy levels through
increased blood glucose levels. This prepares the body for physical activity
that may be required to respond to stress: to either fight for survival or to
flee from danger.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">However, some stresses, such as illness or injury, can last
for a long time. Glycogen reserves, which provide energy in the short-term
response to stress, are exhausted after several hours and cannot meet long-term
energy needs. If glycogen reserves were the only energy source available,
neural functioning could not be maintained once the reserves became depleted
due to the nervous system’s high requirement for glucose. In this situation,
the body has evolved a response to counter long-term stress through the actions
of the glucocorticoids, which ensure that long-term energy requirements can be
met. The glucocorticoids mobilize lipid and protein reserves, stimulate
gluconeogenesis, conserve glucose for use by neural tissue, and stimulate the
conservation of salts and water. The mechanisms to maintain homeostasis that
are described here are those observed in the human body. However, the
fight-or-flight response exists in some form in all vertebrates.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">The
sympathetic nervous system regulates the stress response via the hypothalamus.
Stressful stimuli cause the hypothalamus to signal the adrenal medulla (which
mediates short-term stress responses) via nerve impulses, and the adrenal
cortex, which mediates long-term stress responses, via the hormone <span style="border: none windowtext 1.0pt; mso-bidi-font-weight: bold; mso-border-alt: none windowtext 0in; padding: 0in;">adrenocorticotropic hormone (ACTH)</span>,
which is produced by the anterior pituitary.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Short-Term Stress Response<o:p></o:p></span></b></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">When
presented with a stressful situation, the body responds by calling for the
release of hormones that provide a burst of energy. The hormones <span style="border: none windowtext 1.0pt; mso-bidi-font-weight: bold; mso-border-alt: none windowtext 0in; padding: 0in;">epinephrine</span> (also known as
adrenaline) and <span style="border: none windowtext 1.0pt; mso-bidi-font-weight: bold; mso-border-alt: none windowtext 0in; padding: 0in;">norepinephrine</span> (also
known as noradrenaline) are released by the adrenal medulla. How do these
hormones provide a burst of energy? Epinephrine and norepinephrine increase
blood glucose levels by stimulating the liver and skeletal muscles to break
down glycogen and by stimulating glucose release by liver cells. Additionally,
these hormones increase oxygen availability to cells by increasing the heart
rate and dilating the bronchioles. The hormones also prioritize body function
by increasing blood supply to essential organs such as the heart, brain, and
skeletal muscles, while restricting blood flow to organs not in immediate need,
such as the skin, digestive system, and kidneys. Epinephrine and norepinephrine
are collectively called catecholamines.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Long-Term Stress Response<o:p></o:p></span></b></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Long-term
stress response differs from short-term stress response. The body cannot
sustain the bursts of energy mediated by epinephrine and norepinephrine for
long times. Instead, other hormones come into play. In a long-term stress
response, the hypothalamus triggers the release of ACTH from the anterior
pituitary gland. The adrenal cortex is stimulated by ACTH to release steroid
hormones called <span style="border: none windowtext 1.0pt; mso-bidi-font-weight: bold; mso-border-alt: none windowtext 0in; padding: 0in;">corticosteroids</span>.
Corticosteroids turn on transcription of certain genes in the nuclei of target
cells. They change enzyme concentrations in the cytoplasm and affect cellular
metabolism. There are two main corticosteroids: glucocorticoids such as <span style="border: none windowtext 1.0pt; mso-bidi-font-weight: bold; mso-border-alt: none windowtext 0in; padding: 0in;">cortisol</span>, and mineralocorticoids
such as aldosterone. These hormones target the breakdown of fat into fatty
acids in the adipose tissue. The fatty acids are released into the bloodstream
for other tissues to use for ATP production. The <span style="border: none windowtext 1.0pt; mso-bidi-font-weight: bold; mso-border-alt: none windowtext 0in; padding: 0in;">glucocorticoids
</span>primarily affect glucose metabolism by stimulating glucose synthesis.
Glucocorticoids also have anti-inflammatory properties through inhibition of
the immune system. For example, cortisone is used as an anti-inflammatory
medication; however, it cannot be used long term as it increases susceptibility
to disease due to its immune-suppressing effects.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Mineralocorticoids
function to regulate ion and water balance of the body. The hormone aldosterone
stimulates the reabsorption of water and sodium ions in the kidney, which
results in increased blood pressure and volume.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Hypersecretion
of glucocorticoids can cause a condition known as <span style="border: none windowtext 1.0pt; mso-bidi-font-weight: bold; mso-border-alt: none windowtext 0in; padding: 0in;">Cushing’s disease</span>, characterized by a shifting
of fat storage areas of the body. This can cause the accumulation of adipose
tissue in the face and neck, and excessive glucose in the blood. Hyposecretion
of the corticosteroids can cause <span style="border: none windowtext 1.0pt; mso-bidi-font-weight: bold; mso-border-alt: none windowtext 0in; padding: 0in;">Addison’s
disease</span>, which may result in bronzing of the skin, hypoglycemia, and low
electrolyte levels in the blood.<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%;">The content of this blog is for informational
purposes only. The content is not intended to be a substitute for professional
medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any question you may have
regarding a medical condition. If you think you may have a medical emergency,
call your doctor immediately. Opt4health does not recommend or endorse any
specific tests, physician, products, procedures, opinions, or other information
that may be mentioned on the Opt4health blog. Reliance on any information
provided by Opt4health, Opt4health employees, other contributors appearing on
the blog at the invitation of Opt4health, or other visitors to the blog is
solely at your own risk. <o:p></o:p></span></i></div>
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<span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 107%; mso-no-proof: yes;">Email:<span style="mso-spacerun: yes;"> </span><span class="MsoHyperlink"><span style="color: windowtext;"><a href="mailto:aubrey@opt4health.co.za"><span style="color: windowtext;">aubrey@opt4health.co.za</span></a> </span></span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-14858684427536454142022-01-30T21:01:00.000-08:002022-01-30T21:01:56.912-08:00Stress and Benefits of Power Naps<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">THE OVERWHELMING BENEFITS OF POWER NAPPING<o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">By Elizabeth
Scott, MS</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Updated
October 31, 2019<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Medically
reviewed by Carly Snyder, MD on November 10, 2019</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">While small children typically take naps in the afternoon,
our culture generally frowns upon mid-day sleep; however, even in those who get
enough sleep (but particularly in those who don’t), many people experience a
natural increase in drowsiness in the afternoon, about 8 hours after waking.
And research shows that you can make yourself more alert, reduce stress,
and improve cognitive functioning with a nap. Mid-day sleep, or a ‘power nap’,
means more patience, less stress, better reaction time, increased learning,
more efficiency, and better health. Here’s what you need to know about the
benefits of sleep and how a power nap can help you!<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">How Much Sleep Do You Need?</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Most experts agree that the body needs 7-9 hours of sleep
per day, depending on personal and genetic
factors. Some research shows that 6 hours or less triples
your risk of a car accident.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">The Effects of Missed Sleep</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Sleep is cumulative; if you lose sleep one day, you feel it
the next. If you miss adequate sleep several days in a row, you build up a
‘sleep deficit’, which impairs the following:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Reaction
time<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Judgment<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Vision<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Information
processing<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Short-term
memory<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Performance<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Motivation<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Vigilance<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Patience<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: Arial, sans-serif;"><span style="font-size: 10pt;">Fatigued people also experience more moodiness, aggressive </span><span style="font-size: 13.3333px;">behaviours</span><span style="font-size: 10pt;">, burnout, and more stress.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">The Benefits of a Power Nap</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Studies show that 20 minutes of sleep in the afternoon
provides more rest than 20 minutes more sleep in the morning (though the last
two hours of morning sleep have special benefits of their own). The body seems
to be designed for this, as most people’s bodies naturally become more tired in
the afternoon, about 8 hours after we wake up.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">How Long Should I Sleep?</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">When you sleep you pass through different stages of sleep,
known together as a sleep cycle. These stages include light sleep, deep sleep
(which is believed to be the stage in which the body repairs itself), and
rapid-eye-movement sleep, or REM sleep (during which the mind is repaired).<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="background: #F7F9F9; line-height: normal; margin-bottom: 2.4pt; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Many experts
advise to keep the nap between 15 and 30 minutes, as sleeping longer gets you
into deeper stages of sleep, from which it’s more difficult to awaken. Also,
longer naps can make it more difficult to fall asleep at night, especially if
your sleep deficit is relatively small.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F9F9; line-height: normal; margin-bottom: 2.4pt; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">However, research has shown that a 1-hour nap has many more
restorative effects than a 30-minute nap, including a much greater improvement
in cognitive functioning. The key to taking a longer nap is to get a sense of
how long your sleep cycles are and try to awaken at the end of a sleep cycle.
(It’s actually more the interruption of the sleep cycle that makes you groggy,
rather than the deeper states of sleep.)<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">As there are pros and cons to each length of sleep, you may
want to let your schedule decide: if you only have 15 minutes to spare, take
them! But if you could work in an hour nap, you may do well to complete a whole
sleep cycle, even if it means less sleep at night.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">If you only have 5 minutes to spare, just close your eyes;
even a brief rest has the benefit of reducing stress and helping you relax a
little, which can give you more energy to complete the tasks of your day. But
don't confuse a brief rest with micro-sleep.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; vertical-align: baseline;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Tips For a More Effective Nap</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; vertical-align: baseline;">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">If you want to obtain more sleep and the health benefits
that go with getting enough sleep, here are some tips for more effective
napping and sleep at night:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Avoid caffeine after
3 p.m. It’s a stimulant that can disrupt your sleep and stay in your
system longer than you think; its half-life is four to six hours!<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">If you don’t
want to nap a long time, set an alarm.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">If you don’t
have time for a power nap or don’t feel comfortable napping during the
day, try <span style="color: windowtext; text-decoration: none; text-underline: none;">meditation</span>;
it gives your body a rest and produces slower brain waves similar to
sleep.<o:p></o:p></span></li>
</ul>
<div class="MsoNormal">
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<o:p></o:p></span></i></b></div>
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regarding a medical condition. If you think you may have a medical emergency,
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-55942841904173925552022-01-16T22:23:00.000-08:002022-01-16T22:23:08.235-08:005 Layers of the Human Energy Field<p> </p><p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 1; vertical-align: baseline;"><b><span style="color: #465b50; font-family: "Helvetica",sans-serif; font-size: 14.0pt; letter-spacing: -.75pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Five
Layers of the Human Energy Field<o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 1; vertical-align: baseline;">The
technology that Opt4health uses, reads the energy fields created by the body
itself, but we need to know a bit about how and what these energy fields are in
the body.</p><p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 1; vertical-align: baseline;"><o:p></o:p></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 1; vertical-align: baseline;"><b><span style="color: #465b50; font-family: "Helvetica",sans-serif; font-size: 14.0pt; letter-spacing: -.75pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"><o:p> </o:p></span></b><span style="background-color: transparent;">The human body consists of five
layers of energy. The first layer is the physical body, which has weight,
shape, and volume. You can touch it, see it, and contemplate its reflection in
the mirror. But there are four other energy fields surrounding the physical
body that are not so easily seen and which are commonly referred to
collectively as a person's aura. Together, these five layers, or energy bodies,
comprise the human energy field. These layers are where our mental, physical,
spiritual, and emotional characteristics are stored. They can be in balance or
out of balance. Which is why energy medicine practitioners believe that it's
not enough to just treat the physical body when people fall sick. The other
four layers must be evaluated and treated as well.</span></p><p class="MsoNormal" style="line-height: normal;"><o:p></o:p></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">How to Detect Energy
Fields<o:p></o:p></b></p>
<p class="MsoNormal">Despite what one thinks, in science it has been proven that
the body, being made up of cells emits a energy field that can be read,
monitored and engaged. Have you ever walked into a room where two individuals
are and the atmosphere is so weird you can feel something is wrong, you just
know something is up. You then discover they just had a fight and you can feel
it in the air around you! Or, you meet someone whose energy is so great it
effects you in a positive manner, and you are drawn to them? This is the energy
we emit and is more powerful than you think!.<o:p></o:p></p>
<p class="MsoNormal">It takes someone with special abilities to actually see the
second, third, fourth, and fifth layers, which can, but not always, look
completely different from one individual to the other. The layers may also be
perceived in ways that do not involve third eye visualization. For example,
some energy practitioners can sense a person's aura via touch, scent, or sound.
To people with these special abilities, these layers are living energies with a
pulse that can be measured. <o:p></o:p></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">Physical Energy<o:p></o:p></b></p>
<p class="MsoNormal">This is the layer that we generally think of as our physical
selves. Although our physical bodies are a kind of package, consisting of
flesh, skin, bone, organs, and blood, they are also energy, same as the other
layers of the body that most people cannot see or sense.<o:p></o:p></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">Etheric Energy<o:p></o:p></b></p>
<p class="MsoNormal">The second, or etheric—from the word "ether" —a
layer of our energy body, is located approximately one quarter to one-half
inch—but not more than an inch—from the physical body. Energy medicine
practitioners who are adept at psychically sensing this layer have described it
as feeling much like a spider web, sticky, even stretchy. It is also gray or
gray-blue in color. The etheric energy body has also been referred to as the
blueprint or holograph of the physical body.<o:p></o:p></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">Emotional Energy<o:p></o:p></b></p>
<p class="MsoNormal">The emotional layer of our energy body is the third layer.
Centrally located among the five layers, this layer is where our feelings and
fears reside. This layer can be quite volatile when we are experiencing extreme
high or low emotions.<o:p></o:p></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;">Mental Energy<o:p></o:p></b></p>
<p class="MsoNormal">This is the layer from which our ideas spring. Our belief
systems are also stored here. This is where our thoughts are assimilated and
sorted out, and it is where we house our personal truths, or, rather, our
perceptions based on our experiences.<o:p></o:p></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><o:p> </o:p></b><b>Spiritual Energy</b></p>
<p class="MsoNormal">The spiritual layer of the human energy field is the final
layer. It is the place where our "consciousness" or "higher
awareness" resides. This final layer ties us not only to our past lives
but also to universal consciousness.<o:p></o:p></p>
<p class="MsoNormal">Disclaimer: The information contained on this site is
intended for educational purposes only and is not a substitute for advice,
diagnosis or treatment by a licensed physician. You should seek prompt medical
care for any health issues and consult your doctor before using alternative
medicine or making a change to your regimen.<o:p></o:p></p>
<p class="MsoNormal">By Phylameana lila Desy, Reiki Expert, the
author of "The Everything Guide to Reiki," is a freelance writer,
holistic healing consultant, intuitive counselor, and an energy medicine
practitioner.</p>
<p class="MsoNormal">Updated on May 09, 2019<o:p></o:p></p>
<p class="MsoNormal"><i style="mso-bidi-font-style: normal;">Disclaimer: <o:p></o:p></i></p>
<p class="MsoNormal"><i style="mso-bidi-font-style: normal;">The content of this Opt4Health
blog is for informational purposes only. The content is not intended to be a
substitute for professional medical advice, diagnosis, or treatment. Always
seek the advice of your physician or other qualified health provider with any
question you may have regarding a medical condition. If you think you may have
a medical emergency, call your doctor immediately. Opt4health does not
recommend or endorse any specific tests, physician, products, procedures,
opinions, or other information that may be mentioned on the Opt4health blog.
Reliance on any information provided by Opt4health, Opt4health employees, other
contributors appearing on the blog at the invitation of Opt4health, or other
visitors to the blog is solely at your own risk. <o:p></o:p></i></p>
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</span><o:p></o:p></i></p>Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-87454499899329585642020-06-29T08:05:00.000-07:002020-06-29T08:05:18.453-07:00COMBAT STRESS & ANXIETY AT HOME<br />
<div class="MsoNormal" style="line-height: 19.5pt; margin-bottom: 18.75pt; margin-left: 0in; margin-right: 0in; margin-top: 18.75pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">COMBAT STRESS &
ANXIETY AT HOME<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 19.5pt; margin-bottom: 18.75pt; margin-left: 0in; margin-right: 0in; margin-top: 18.75pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Stress and anxiety are
common experiences for most people.<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt; margin-left: 0in; margin-right: 0in; margin-top: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">In fact, 70% of adults in the US say they feel stress or anxiety
daily.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt; margin-left: 0in; margin-right: 0in; margin-top: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Here are 16 simple ways to relieve stress and anxiety.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_2"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">1.
Exercise<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="color: windowtext; text-decoration: none; text-underline: none;">Exercise</span><span style="color: #231f20;"> is one of the most important things you can do to
combat stress.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">It might seem contradictory, but putting
physical stress on your body through exercise can relieve mental stress.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">The benefits are strongest when you exercise
regularly. People who exercise regularly are less likely to experience anxiety
than those who don’t exercise.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">There are a few reasons behind this:<o:p></o:p></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 11.25pt; mso-list: l3 level1 lfo1; tab-stops: list .5in;"><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Stress hormones:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> Exercise
lowers your body’s stress hormones — such as cortisol — in the long run.
It also helps release endorphins, which are chemicals that improve your
mood and act as natural painkillers.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 11.25pt; mso-list: l3 level1 lfo1; tab-stops: list .5in;"><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Sleep:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> Exercise
can </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">also <span style="color: windowtext; text-decoration: none; text-underline: none;">improve
your sleep quality</span></span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">,
which can be negatively affected by stress and anxiety.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 11.25pt; mso-list: l3 level1 lfo1; tab-stops: list .5in;"><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Confidence:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> When
you exercise regularly, you may feel more competent and confident in your
body, which in turn promotes mental well being.<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Try to find an</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> <span style="color: windowtext; text-decoration: none; text-underline: none;">exercise
routine</span><span style="color: #231f20;"> or activity you enjoy, such
as walking, dancing, rock climbing or yoga.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Activities — such as walking or jogging — that
involve repetitive movements of large muscle groups can be particularly stress
relieving.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Regular exercise can help lower stress and
anxiety by releasing endorphins and improving your sleep and self-image.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_3"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">2.
Consider Supplements<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Several supplements promote stress and anxiety
reduction. Here is a brief overview of some of the most common ones:<o:p></o:p></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 11.25pt; mso-list: l0 level1 lfo2; tab-stops: list .5in;"><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Lemon balm:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> Lemon
balm is a member of the mint family that has been studied for its
anti-anxiety effects.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 11.25pt; mso-list: l0 level1 lfo2; tab-stops: list .5in;"><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Omega-3 fatty acids:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> One study showed that medical
students who received <span style="color: windowtext; text-decoration: none; text-underline: none;">omega-3
supplements</span> experienced a 20% reduction in anxiety
symptoms.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 11.25pt; mso-list: l0 level1 lfo2; tab-stops: list .5in;"><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Ashwagandha:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="color: windowtext; text-decoration: none; text-underline: none;">Ashwagandha</span></span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> is an herb used in Ayurvedic medicine to treat
stress and anxiety. Several studies suggest that it’s effective.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 11.25pt; mso-list: l0 level1 lfo2; tab-stops: list .5in;"><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Green tea:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> <span style="color: windowtext; text-decoration: none; text-underline: none;">Green
tea</span></span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> contains many polyphenol
antioxidants which provide health benefits. It may lower stress and
anxiety by increasing serotonin levels.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 11.25pt; mso-list: l0 level1 lfo2; tab-stops: list .5in;"><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Valerian:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> Valerian
root is a popular sleep aid due to its tranquilizing effect. It contains
valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to
lower anxiety.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 11.25pt; mso-list: l0 level1 lfo2; tab-stops: list .5in;"><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Kava kava:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> Kava
kava is a psychoactive member of the pepper family. Long used as a
sedative in the South Pacific, it is increasingly used in Europe and the
US to treat mild stress and anxiety.<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Some supplements can interact with medications
or have side effects, so you may want to consult with a doctor if you have a
medical condition.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<b style="background-color: #f7f7f7;"><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="background-color: #f7f7f7; color: #231f20; font-family: "arial" , sans-serif; font-size: 10pt;">Certain supplements can reduce stress and
anxiety, including ashwagandha, omega-3 fatty acids, green tea and lemon balm.</span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_4"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">3.
Light a Candle<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Using </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="color: windowtext; text-decoration: none; text-underline: none;">essential
oils</span> <span style="color: #231f20;">or burning a scented candle
may help reduce your feelings of stress and anxiety.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Some scents are especially soothing. Here are
some of the most calming scents:<o:p></o:p></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Lavender<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Rose<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Vetiver<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Bergamot<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Roman
chamomile<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Neroli<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Frankincense<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Sandalwood<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Ylang
ylang<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Orange
or orange blossom<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l2 level1 lfo3; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Geranium<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Using scents to treat your mood is called
aromatherapy. Several studies show that aromatherapy can decrease anxiety and
improve sleep.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Aromatherapy can help lower anxiety and
stress. Light a candle or use essential oils to benefit from calming scents.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_5"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">4.
Reduce Your Caffeine Intake<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="color: windowtext; text-decoration: none; text-underline: none;">Caffeine</span><span style="color: #231f20;"> is a stimulant found in coffee, tea, chocolate and
energy drinks. High doses can increase anxiety.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">People have different thresholds for how much
caffeine they can tolerate.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">If you notice that caffeine makes you jittery
or anxious, consider cutting back.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Although many studies show that </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="color: windowtext; text-decoration: none; text-underline: none;">coffee can be
healthy</span> in <span style="color: #231f20;">moderation, it’s not for
everyone. In general, five or fewer cups per day is considered a moderate
amount.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">High quantities of caffeine can increase
stress and anxiety. However, people’s sensitivity to caffeine can vary greatly.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_6"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">5.
Write It Down<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">One way to handle stress is to write things
down.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">While recording what you’re stressed about is
one approach, another is jotting down what you’re grateful for.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Gratitude may help relieve stress and anxiety
by focusing your thoughts on what’s positive in your life.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<b style="background-color: #f7f7f7;"><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="background-color: #f7f7f7; color: #231f20; font-family: "arial" , sans-serif; font-size: 10pt;">Keeping a journal can help relieve stress and
anxiety, especially if you focus on the positive.</span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_7"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">6.
Chew Gum</span></b><b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">For a super easy and quick stress reliever, try <span style="color: windowtext; text-decoration: none; text-underline: none;">chewing a
stick of gum</span><span style="color: #231f20;">.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">One study showed that people who chewed gum
had a greater sense of wellbeing and lower stress.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">One possible explanation is that chewing gum
causes brain waves similar to those of relaxed people. Another is that chewing
gum promotes blood flow to your brain.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Additionally, one recent study found that
stress relief was greatest when people chewed more strongly.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<b style="background-color: #f7f7f7;"><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="background-color: #f7f7f7; color: #231f20; font-family: "arial" , sans-serif; font-size: 10pt;">According to several studies, chewing gum may
help you relax. It may also promote wellbeing and reduce stress.</span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_8"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">7.
Spend Time With Friends and Family<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Social support from friends and family can
help you get through stressful times.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Being part of a friend network gives you a
sense of belonging and self-worth, which can help you in </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="color: windowtext; text-decoration: none; text-underline: none;">tough times</span>.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">One study found that for women in particular,
spending time with friends and children helps release oxytocin, a natural
stress reliever. This effect is called “tend and befriend,” and is the opposite
of the fight-or-flight response.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Keep in mind that both men and women benefit
from friendship.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Another study found that men and women with
the fewest social connections were more likely to suffer from depression and
anxiety.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Having strong social ties may help you get
through stressful times and lower your risk of anxiety.<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_9"></a><o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">8. Laugh<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">It’s hard to feel anxious when you’re
laughing. It’s good for your health, and there are a few ways it may help
relieve stress:<o:p></o:p></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: #231f20; line-height: normal; margin-bottom: 6.0pt; mso-list: l1 level1 lfo4; tab-stops: list .5in;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Relieving
your stress response.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 6.0pt; mso-list: l1 level1 lfo4; tab-stops: list .5in;"><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Relieving tension by relaxing your muscles.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">In the long term, laughter can also help improve your <span style="color: windowtext; text-decoration: none; text-underline: none;">immune system</span> <span style="color: #231f20;">and mood.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">A study among people with cancer found that
people in the laughter intervention group experienced more stress relief than
those who were simply distracted.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Try watching a funny TV show or hanging out
with friends who make you laugh.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Find the humor in everyday life, spend time
with funny friends or watch a comedy show to help relieve stress.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_10"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">9.
Learn to Say No<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Not all stressors are within your control, but
some are.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Take control over the parts of your life that
you can change and are causing you stress.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">One way to do this may be to say “no” more
often.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">This is especially true if you find yourself
taking on more than you can handle, as juggling many responsibilities can leave
you feeling overwhelmed.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Being selective about what you take on — and
saying no to things that will unnecessarily add to your load — can reduce your
stress levels.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Try not to take on more than you can handle.
Saying no is one way to control your stressors.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_11"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">10.
Learn to Avoid Procrastination<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Another way to take control of your stress is
to stay on top of your priorities and stop procrastinating.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Procrastination can lead you to act
reactively, leaving you scrambling to catch up. This can cause stress, which
negatively affects your health and sleep quality.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Get in the habit of making a to-do list
organized by priority. Give yourself realistic deadlines and work your way down
the list.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Work on the things that need to get done today
and give yourself chunks of uninterrupted time, as switching between tasks or
multitasking can be stressful itself.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Prioritize what needs to get done and make
time for it. Staying on top of your to-do list can help ward off
procrastination-related stress.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_12"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">11.
Take a Yoga Class<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="color: windowtext; text-decoration: none; text-underline: none;">Yoga</span><span style="color: #231f20;"> has become a popular method of stress relief and
exercise among all age groups.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">While yoga styles differ, most share a common
goal — to join your body and mind.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Yoga primarily does this by increasing body
and breath awareness.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Some studies have examined yoga’s effect on
mental health. Overall, research has found that yoga can enhance mood and may
even be as effective as antidepressant drugs at treating depression and anxiety.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">However, many of these studies are limited,
and there are still questions about how yoga works to achieve stress reduction.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">In general, the benefit of yoga for stress and
anxiety seems to be related to its effect on your nervous system and stress
response.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">It may help lower cortisol levels, blood
pressure and heart rate and increase gamma-aminobutyric acid (GABA), a
neurotransmitter that is lowered in mood disorders.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Yoga is widely used for stress reduction. It
may help lower stress hormone levels and blood pressure.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_13"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">12.
Practice Mindfulness<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Mindfulness describes practices that anchor
you to the present moment.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">It can help combat the anxiety-inducing
effects of negative thinking.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">There are several methods for increasing
mindfulness, including mindfulness-based cognitive therapy, mindfulness-based
stress reduction, yoga and </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="color: windowtext; text-decoration: none; text-underline: none;">meditation</span><span style="color: #231f20;">.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">A recent study in college students suggested
that mindfulness may help increase self-esteem, which in turn lessens symptoms
of anxiety and depression.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Mindfulness practices can help lower symptoms
of anxiety and depression.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_14"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">13.
Cuddle<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Cuddling, kissing, hugging and sex can all
help relieve stress.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Positive physical contact can help release
oxytocin and </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="color: windowtext; text-decoration: none; text-underline: none;">lower
cortisol</span><span style="color: #231f20;">. This can help lower blood
pressure and heart rate, both of which are physical symptoms of stress.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Interestingly, humans aren’t the only animals
who cuddle for stress relief. Chimpanzees also cuddle friends who are stressed.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Positive touch from cuddling, hugging, kissing
and sex may help lower stress by releasing oxytocin and lowering blood
pressure.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_15"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">14.
Listen to Soothing Music<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Listening to music can have a very relaxing
effect on the body.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Slow-paced instrumental music can induce the
relaxation response by helping lower blood pressure and heart rate as well as stress
hormones.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Some types of classical, Celtic, Native
American and Indian music can be particularly soothing, but simply listening to
the music you enjoy is effective too.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Nature sounds can also be very calming. This
is why they’re often incorporated into relaxation and meditation music.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Listening to music you like can be a good way
to relieve stress.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: #F7F7F7; line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 11.25pt; mso-outline-level: 2;">
<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_16"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">15.
Deep Breathing<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Mental stress activates your sympathetic
nervous system, signaling your body to go into “fight-or-flight” mode.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 18.75pt;">
<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">During this reaction, stress hormones are
released and you experience physical symptoms such as a faster heartbeat,
quicker breathing and constricted blood vessels.<o:p></o:p></span></div>
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<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Deep breathing exercises can help activate
your parasympathetic nervous system, which controls the relaxation response.<o:p></o:p></span></div>
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<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">There are several types of deep breathing
exercises, including diaphragmatic breathing, abdominal breathing, belly
breathing and paced respiration.<o:p></o:p></span></div>
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<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">The goal of deep breathing is to focus your
awareness on your breath, making it slower and deeper. When you breathe in
deeply through your nose, your lungs fully expand and your belly rises.<o:p></o:p></span></div>
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<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">This helps slow your heart rate, allowing you
to feel more peaceful.<o:p></o:p></span></div>
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<b style="background-color: #f7f7f7;"><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARY: </span></b><span style="background-color: #f7f7f7; color: #231f20; font-family: "arial" , sans-serif; font-size: 10pt;">Deep breathing activates the relaxation
response. Multiple methods can help you learn how to breathe deeply.</span></div>
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<br /></div>
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<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_17"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">16.
Spend Time With Your Pet<o:p></o:p></span></b></div>
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<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Having a pet may help reduce stress and
improve your mood.<o:p></o:p></span></div>
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<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Interacting with pets may help release
oxytocin, a brain chemical that promotes a positive mood. Having a pet may also
help relieve stress by giving you purpose, keeping you active and providing
companionship — all qualities that help reduce anxiety.<o:p></o:p></span></div>
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<b><span style="color: #f0533a; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">SUMMARy: </span></b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Spending time with your pet is a relaxing,
enjoyable way to reduce stress.<o:p></o:p></span></div>
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<a href="https://www.blogger.com/null" name="TOC_TITLE_HDR_18"></a><b><span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">The
Bottom Line<o:p></o:p></span></b></div>
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<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Although stress and anxiety may arise in your
workplace and personal life, there are many simple ways to reduce the pressure
you feel.<o:p></o:p></span></div>
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<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">These tips often involve getting your mind
away from the source of stress.<o:p></o:p></span></div>
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<span style="color: #231f20; font-family: "arial" , sans-serif; font-size: 10.0pt;">Exercise, mindfulness, music and physical
intimacy can all work to relieve anxiety — and they will improve your overall
work-life balance as well.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Disclaimer:
<o:p></o:p></span></i></b></div>
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regarding a medical condition. If you think you may have a medical emergency,
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-51596533314457608172020-06-03T01:09:00.000-07:002020-06-03T01:35:02.998-07:00What Worries the World Mar 2019<br />
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<b style="mso-bidi-font-weight: normal;"><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;">WHAT WORRIES THE WORLD - MARCH 2019<o:p></o:p></span></b></div>
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<span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;">Source: Ipsos.com</span><span style="color: #656775;"> <o:p></o:p></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">New global poll finds four concerns top the world’s worry list:
financial/political corruption, poverty/social inequality, unemployment,
crime/violence. Meanwhile, in most countries surveyed (22 of 28) the majority
think that their nation is on the wrong track.<o:p></o:p></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">The Ipsos What Worries the World study finds the majority of
people across the participating 28 nations feel their country is on the wrong
track (58% on average), with South Africa (77%), France (77%), Spain (76%),
Turkey (74%) and Belgium (74%) recording the greatest levels of
apprehension. There are, however, wide-ranging disparities in scores
across the globe.<o:p></o:p></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">“What Worries the World” is a monthly online survey of adults
aged under 65 in Argentina, Australia, Belgium, Brazil, Canada, Chile, China,
France, Britain, Germany, Hungary, India, Israel, Italy, Japan, Malaysia,
Mexico, Poland, Peru, Russia, Saudi Arabia, Serbia, South Africa, South Korea,
Spain, Sweden, Turkey and the United States.<o:p></o:p></span></div>
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<b><span style="color: #3948a4; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: 0.6pt;">Right Direction<o:p></o:p></span></b></div>
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<!--[if !supportLists]--><span style="color: #282828; font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">China (94%) inspires
the most confidence about its national direction. More than 9 in 10 Chinese
citizens say that China is moving in the right direction.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #282828; font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">Saudi Arabia (84%) is
once more in second place followed by India (73%) and Malaysia (57%).<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #282828; font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">India and Sweden are
the nations with the greatest month on month increase in positive sentiment of
all 28 countries, with both reporting an 8-point increase in those seeing the
nations as heading in the right direction.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #282828; font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">Notable rises in citizens
considering their country as headed in the right direction are also seen in
China (94%) and Hungary (28%) - both reporting a 6-point increase.<o:p></o:p></span></div>
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<b><span style="color: #3948a4; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: 0.6pt;">Wrong Track<o:p></o:p></span></b></div>
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<!--[if !supportLists]--><span style="color: #282828; font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">At the other end of
the spectrum, South African, French, Spanish, Turkish and Belgian nationals
have the greatest apprehension about the direction taken by their country. Just
23% of South African and French citizens consider their nations to be heading
in the right direction, followed by 24% in Spain and 26% in both Turkey and
Belgium.<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">Mexico (56%) has seen
the biggest fall in optimism— with a reduction of 12% from a positive sentiment
spike reported last month (68%).There are also 6-point falls in both Italy and
Canada.<o:p></o:p></span></div>
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<b><span style="color: #3948a4; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: 0.6pt;">The four major worries for
global citizens are:<o:p></o:p></span></b></div>
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<br /></div>
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<!--[if !supportLists]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">Financial/ Political corruption (34%). South
Africa (69%) has the most citizens apprehensive about this issue, followed by
on Peru 63% and Hungary on 60%. Canadians (30%) have the greatest month on
month increase in this concern, with a rise of 11 percentage points. Germans (9%)
are the least worried citizens along with Great Britain (14%) and Sweden (15%).<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">Poverty/Social Inequality (34%). The greatest
levels of anxiety are held in Russia (58%), Hungary (56%) and Serbia (54%).
Sweden (19%) and Saudi Arabia (20%) are the least concerned nations in this
area followed by the US (21%). In terms of trend, we observe a strong 8-point
increase in concern in this area in Hungary.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">Unemployment (33%). The highest levels of
worry are seen in Italy (69%), South Korea (66%) and Spain (61%). Turkish
citizens (+7%) and Argentinians (+6%) are the nations which have recorded the
greatest month on month increase in this issue. The US public and Germans (11%)
are the least concerned, followed by citizens in Great Britain (14%) Sweden
(15%) and Poland (15).<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">Crime & Violence (31%), The highest levels
of worry in this issue are seen in Mexico (64%) – closely followed by Peru
(62%) and Chile (59%). China (22%) records the largest increase in anxiety with
an increase of 11 percentage points from the previous month. There are other
increases in Chile (+9), Malaysia (+9) and Turkey (+7). Concerns around crime
are lowest in Russia and Hungary (8%), and Poland (11%). The greatest falls in
this issue come from Poland (-10) and Serbia (-9).<o:p></o:p></span></div>
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<b><span style="color: #3948a4; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.65pt;">Top five global issues<o:p></o:p></span></b></div>
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<ol start="1" style="margin-top: 0in;" type="1">
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Political corruption (34%)<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; color: #282828; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo4; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Poverty/Social
Inequality (34%)<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; color: #282828; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo4; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Unemployment
(33%)<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; color: #282828; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo4; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Crime &
Violence (31%)<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; color: #282828; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo4; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Healthcare
(24%)<o:p></o:p></span></li>
</ol>
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<span style="color: black; font-family: "arial" , sans-serif; font-size: 10.0pt;">The survey was
conducted in 28 countries around the world via the Ipsos Online Panel system.
The 28 countries included are Argentina, Australia, Belgium, Brazil, Canada,
Chile, China, France, Great Britain, Germany, Hungary, India, Israel, Italy,
Japan, Malaysia, Mexico, Peru, Poland, Russia, Saudi Arabia, Serbia, South Africa,
South Korea, Spain, Sweden, Turkey and the United States of America. 20,019
interviews were conducted between February 22nd, 2019 – March 8th, 2019 among
adults aged 18-64 in Canada, Israel and the US, and adults aged 16-64 in all
other countries. Data are weighted to match the profile of the population.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Disclaimer:
<o:p></o:p></span></i></b></div>
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<i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">The content of this blog is for informational
purposes only. The content is not intended to be a substitute for professional
medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any question you may have
regarding a medical condition. If you think you may have a medical emergency,
call your doctor immediately. Opt4health does not recommend or endorse any
specific tests, physician, products, procedures, opinions, or other information
that may be mentioned on the Opt4health blog. Reliance on any information
provided by Opt4health, Opt4health employees, other contributors appearing on
the blog at the invitation of Opt4health, or other visitors to the blog is
solely at your own risk. <o:p></o:p></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Opt4health:<o:p></o:p></span></i></div>
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<span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Cell: </span><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">+27823716364<span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
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<span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Email:
aubrey@opt4health.co.za<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Web Site: <u><span style="color: #0563c1; mso-themecolor: hyperlink;">http://opt4health.co.za</span></u> <o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Face book: <u><span style="color: #0563c1; mso-themecolor: hyperlink;">https://facebook.com/optforhealth/</span></u> </span><u><span style="color: #0563c1; mso-themecolor: hyperlink;"><o:p></o:p></span></u></div>
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<span style="color: black; mso-themecolor: text1;">Linked In: </span><u><span style="color: #0563c1; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;"><a href="file:///C:/Users/Aubrey/Documents/Opt4health/Blog%20Docs/%0dhttps:/linkedin.com/in/aubrey-huntly-89025a1/%20%20%0d">https://linkedin.com/in/aubrey-huntly-89025a1/<span style="mso-spacerun: yes;"> </span></a></span><span style="color: #0563c1; mso-themecolor: hyperlink;"><o:p></o:p></span></u></div>
<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-14713192734609899062020-05-11T07:38:00.000-07:002020-05-11T07:53:46.313-07:00Getting quality Sleep when Stressed<br />
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<b style="mso-bidi-font-weight: normal;"><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt;">GETTING
QUALITY SLEEP WHEN STRESSED<o:p></o:p></span></b></div>
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<span style="border: none 1.0pt; color: #444444; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">By Elizabeth Scott, MS<o:p></o:p></span></div>
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<span style="color: #444444; font-family: "arial" , sans-serif; font-size: 10.0pt;">Updated October 30,
2019</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="border: none 1.0pt; color: #444444; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Medically reviewed
by Steven Gans, MD on February 21, 2017</span><span style="color: #444444; font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Sleep is an important resource that keeps you healthy,
mentally sharp, and able to cope with stress more effectively, among other
things. Unfortunately, stressed and <span style="color: windowtext; text-decoration: none; text-underline: none;">busy people</span> tend
to get less sleep than they need. According to a poll on this site, roughly 50%
of readers like you are missing enough sleep to triple their risk of a car
accident. Learn some of the reasons why stress and sleep deprivation seem to go
together, and important techniques for getting the sleep you need.<o:p></o:p></span><br />
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<b style="mso-bidi-font-weight: normal;"><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Factors That Contribute to Lack
of Sleep</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">The following are all common factors that contribute to lack
of sleep:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Overthinking: </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Many
people take their work home with them, either physically or
metaphorically. And it makes sense: with today’s demanding workloads,
it’s often difficult to come home from a day of troubleshooting and
automatically stop thinking about all the, well, trouble. Stay-at-home
parents and students can experience this as well. If you find yourself
still trying to solve problems at the end of the day, and the thoughts
won’t seem to leave your mind, this can make sleep come much more
difficult. It can even disrupt your sleep in the middle of the
night as you transition between sleep stages.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Caffeine: </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">People
under stress tend to consume significant amounts of caffeine to get a
boost that gets them going in the morning or helps them make it through
the day. Caffeine can actually exacerbate stress levels and
significantly affect the amount and quality of sleep you get.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Cortisol: </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">This stress
hormone is one of the key players responsible for the fight or
flight response—that jolt of energy you get when you feel stressed or
threatened that enables you to respond. Unfortunately, chronic stress can
lead to excessive levels of cortisol, and this can disrupt healthy sleep
patterns.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Over scheduling: </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">A
hectic, busy life can rob you of time you can actually dedicate to sleep.
If you find yourself pushing your bed time back further and further to get
things done, or getting up earlier and earlier in the name of
productivity, you may feel tired a lot of the time but not realize the
toll lack of sleep is taking.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Anxiety: </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Like
overthinking, anxiety can make sleep difficult and wake you up at night.
Anxiety keeps your mind busy as you imagine threatening scenarios and
worry about what may happen next. You may become preoccupied with finding
solutions. That racing of your mind can rob you of sleep by keeping your
cortisol levels high, making sleep harder to achieve.<o:p></o:p></span></li>
</ul>
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<b style="mso-bidi-font-weight: normal;"><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">How to Get the Sleep You Need</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Try these tips if you find yourself regularly short on
sleep:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Maintain Healthy Nighttime Habits: </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Keeping regular sleep-promoting nighttime habits
can go a long way toward helping you consistently get more high-quality
sleep. Here are some sleep-doctor-recommended strategies for
promoting sleep by maintaining the right habits.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Release Your Stress: </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">One
great way to purge your body of stress so your mind can relax is to
learn progressive muscle relaxation and deep muscle relaxation
techniques. Meditation is also a proven tool to relax your body
and quiet your mind; it can easily transition you into sleep. Here is
how to get started with meditation.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Have Sex: </span></b><span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">A </span><span style="font-size: 13.3333px;">favourite</span><span style="font-size: 10pt;"> way for many people to relax before bed—one you may have already
thought of—is sexual activity. Sex with a loving partner (or solo) can
give you a dose of relaxing hormones and provide several other stress
management benefits. Unfortunately, many people find that stress zaps
their sex drive. Here are some </span></span><u style="font-family: Arial, sans-serif; font-size: 10pt;">t</u><span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">ips on getting in the
mood when stressed.<o:p></o:p></span></span></li>
</ul>
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<b style="mso-bidi-font-weight: normal;"><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">When All Else Fails—Nap</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">If you've done everything you can and you're exhausted
anyway, don’t underestimate the value of the power nap. It's not
recommended to take naps if you're having difficulty sleeping because it may
decrease your nighttime sleepiness. However, if the problem is not that
you can't fall asleep but that you don't have enough time to sleep because you
are too busy, fitting some nap time into your day can really help. Napping
can increase your productivity and give you a valuable dose of sleep when you
need it. And when you're well-rested, you can be less reactive toward stress.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><br /></span></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Disclaimer:
<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">The content of this blog is for informational
purposes only. The content is not intended to be a substitute for professional
medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any question you may have
regarding a medical condition. If you think you may have a medical emergency,
call your doctor immediately. Opt4health does not recommend or endorse any
specific tests, physician, products, procedures, opinions, or other information
that may be mentioned on the Opt4health blog. Reliance on any information
provided by Opt4health, Opt4health employees, other contributors appearing on
the blog at the invitation of Opt4health, or other visitors to the blog is solely
at your own risk. <o:p></o:p></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Opt4health:<o:p></o:p></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10pt; line-height: 107%;">Cell: +</span></i><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10pt; line-height: 107%;">27823716364<o:p></o:p></span></div>
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<span style="background: white; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Email: </span><span class="MsoHyperlink"><span style="background: white; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;"><a href="mailto:aubrey@opt4health.co.za">aubrey@opt4health.co.za</a></span></span><span style="background: white; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;"><o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Website: <span style="mso-spacerun: yes;"> </span><span style="color: #0563c1; mso-themecolor: hyperlink;">http://opt4health.co.za</span>
<o:p></o:p></span></div>
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<span style="color: black; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 106%;">Linked In: </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 106%;">https://linkedin.com/in/aubrey-huntly-89025a1/<span style="mso-spacerun: yes;"> </span><span style="color: #0563c1;"><o:p></o:p></span></span></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-66117730232943879302020-05-11T07:27:00.000-07:002022-01-03T22:54:48.052-08:00Managing Stress Associated with COVID-19 Virus Outbreak Impact<br />
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<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Managing Stress Associated with COVID-19 Virus Outbreak
Impact<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Managing Stress Associated with the
COVID-19 Virus Outbreak Impact of the COVID-19 Outbreak on Individuals and
Communities <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">The COVID-19 (coronavirus) outbreak has the
potential to increase stress and anxiety, both because of the fear of catching
the virus and also because of uncertainty about how the outbreak will affect us
socially and economically.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">There are practical steps you can take to
improve your wellbeing. Coping with the Stress of COVID-19 Dealing with stress
reactions caused by the COVID-19 virus outbreak can improve your health,
quality of life, and wellbeing. The following evidence-informed principles have
been shown to be related to better outcomes in many adverse situations (Hobfoll
et al., 2007). There are key actions within each element that might be
especially helpful for those affected by the COVID-19 outbreak (Reissman et al,
2006; Gonzales, 2003). It’s not necessary to have all elements in place but
implementing some of the following suggestions may help you deal with the
stress caused by the COVID-19 virus. Increase Sense of Safety Reduce anxiety
with healthy actions that make you feel safer. The Centers for Disease Control
and Prevention (CDC) and other experts suggest the following good hygiene
habits to limit the risk of infection:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Wash hands frequently with soap and water
for at least 20 seconds or use an alcohol-based hand sanitizer. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Cover your mouth and nose with a tissue
when you cough or sneeze.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Properly dispose of used tissues. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Cough or sneeze into your upper sleeve,
arm, or elbow if you don’t have a tissue. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Clean your hands after coughing or
sneezing. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Stay at home if you are sick. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Avoid contact with those who are sick. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Clean and disinfect objects or surfaces
that may have come into contact with germs. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Make plans for what will happen if
someone in the home becomes ill or if quarantine or shelterin-place measures
are ordered. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Read more about prevention on the CDC
website. March 2020 www.ptsd.va.gov 1 National Center for PTSD Managing Stress
Associated with the COVID-19 Virus Outbreak Stay Connected <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Seek support from family, friends,
mentors, clergy, and those who are in similar circumstances. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Be flexible and creative in accessing
support via phone, email, text messaging, and video calls. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Talk to your supervisor about the
possibility of working from home temporarily. Cultivate Ways to be More Calm <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Realize that it is understandable to feel
anxious and worried about what may happen, especially when many aspects of life
are being affected. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• If you find that you are getting more
stressed by watching the news, reduce your exposure, particularly prior to
sleep. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• While circumstances may be stressful and
beyond your control, you can try to offset them with positive calming
activities. Practice slow, steady breathing and muscle relaxation, as well as
any other actions that are calming for you (yoga, exercise, music, keeping the
mind occupied). <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Preparing for a range of possible
scenarios and having adequate supplies should sheltering at home be necessary
can help you feel calmer. For instance, you can put together a kit with
supplies to last you and your family 3 – 5 days. Include supplies such as: <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Water and food, vitamins, fluids with electrolytes,
and food preparation items such as a manual can opener. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Prescribed medical supplies or equipment,
such as glucose or blood pressure monitoring equipment; thermometer; medicines
for fever, such as acetaminophen or ibuprofen; anti-diarrheal medication. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Hygiene supplies such as soap and water,
alcohol-based hand wash, soap, tissues, toilet paper, and disposable diapers if
necessary. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• General supplies such as a flashlight and
batteries, portable radio, and garbage bags. Read more about pandemic
preparedness on the CDC website. Improve Your Sense of Control and Ability to
Endure <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Accept circumstances that cannot be
changed and focus on what you can alter. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Modify your definition of a “good day” to
meet the current reality of the situation. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Problem-solve and set achievable goals
within the new circumstances in your life. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Evaluate the absolute risk of contracting
the virus and recognize the benefits of accepting a certain level of risk in
order to maintain as much of your normal routine as possible. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Those who have been faced with
life-threatening situations recommended the following strategies: <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Quickly recognize, acknowledge, and
accept the reality of the situation. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Make a plan for dealing with feelings of
being overwhelmed or overly distressed. Preparation can make you feel more in
control if these feelings arise and help you move through them quickly. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Combat unhelpful emotions by using
distraction or staying busy---both mentally and physically. March 2020
www.ptsd.va.gov 2 National Center for PTSD Managing Stress Associated with the
COVID-19 Virus Outbreak <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Avoid impulsive behavior. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Get organized. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Increase positive coping behaviors that
have worked in the past. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Shift negative self-statements to
statements that allow you to function with less distress. Try changing “this is
a terrible time” to “this is a terrible time, but I can get through this.” <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Rather than getting discouraged, focus on
what you can accomplish or control. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Seek out mentoring or information to
improve your ability to make decisions and take actions when necessary. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Try to engage in the situation as a
challenge to be met, which can increase your ability to act both creatively and
decisively (Gonzales, 2003). Remain Hopeful <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Consider the stressful situation in a
broader context and keep a long-term perspective. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Look for opportunities to practice being
more patient or kind with yourself, or to see the situation as an opportunity
to learn or build strengths. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Celebrate successes, find things to be
grateful about, and take satisfaction in completing tasks, even small ones. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Give yourself small breaks from the
stress of the situation by doing something you enjoy. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Draw upon your spirituality, those who
inspire you, or your personal beliefs and values. Resources <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• Tools to help with symptoms are
available—see Resources for Survivors and the Public Following Disaster and
Mass Violence on our website:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">https://www.ptsd.va.gov/understand/types/resources_disaster_violence.asp
<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">• If you need help right away call
1-800-273-8255 Press "1" if you are a Veteran. References Gonzales,
G. (2003). Deep survival. Who lives, who dies, and why. True stories of
miraculous endurance and sudden death. W.W. Norton & Company. New York.
Hobfoll, S. E., Watson, P. J., Bell, C. C., Bryant, R. A., Brymer, M. J.,
Friedman, M. J., et al. (2007). Five essential elements of immediate and
mid-term mass trauma intervention: Empirical evidence. Psychiatry, 70(4),
283-315. Reissman, D. B., Watson, P. J., Klomp, R. W., Tanielian, T. L., &
Prior, S. D. (2006). <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 6.0pt;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Pandemic influenza preparedness: adaptive
responses to an evolving challenge. Journal of Homeland Security and Emergency
Management, 3(2). Whether stress or stress-related
disorders play an important role remains speculative. Even more important is
the question of whether any particular treatment of these stress-induced
psychological illnesses can prevent autoimmune disease. I look forward to a
clinical trial that examines this fascinating possibility.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Source: https://www.ptsd.va.gov/<o:p></o:p></span></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-59296079807594197182020-05-04T07:30:00.001-07:002020-05-04T07:55:11.424-07:00<br />
<div class="MsoNormal" style="background: white; line-height: 115%; margin-bottom: 7.5pt; margin-left: 0in; margin-right: 0in; margin-top: 15.0pt; mso-outline-level: 1;">
<b><span style="color: #422000; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 115%;">COPING
SKILLS FOR STRESSED OUT SOUTH AFRICANS<o:p></o:p></span></b></div>
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<span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 115%;">Source Owner: 1Life Insurance Blog, Posted May 27, 2019<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">It’s no secret that South Africans are
stressed! Try these practical methods of de-stressing.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">South Africans are stressed out. Not only
because of political and economic uncertainty, crime and corruption, financial
pressures and high levels of unemployment, but day-to-day stressors like load
shedding, single parenting and traffic congestion.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">In a </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">survey</span><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;"> by the global market research and consulting firm Ipsos,
titled ‘What worries the world’, conducted in 2018, results show that aside
from these stressors, South Africans are also saddled with worry about
education, healthcare, taxes, inflation, and moral decline.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Stress over a long period also wreaks havoc
with your mind and body, because it activates your body’s fight-or-flight
response, which in turn prompts your adrenal glands to release a surge of
hormones, including adrenaline and cortisol. When this fight-or-flight reaction
stays ‘turned on’, the long-term overexposure to cortisol and other stress
hormones that follows can disrupt almost all your body's processes, leading to
anything from anxiety and depression to digestive problems, headaches, weight
gain and even heart disease.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">People are ‘trained’
by society (school, parents) to ‘keep anger in’<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Unfortunately, a lot of us have no idea how to
deal with stress, with a result that anger, and frustration levels rise, and we
become physically ill. “People are ‘trained’ by society (school, parents) to
‘keep anger in’. Over time, stress can lead to physical illness, e.g. endometriosis,
ulcers, spastic colons, or depression, or explosive outbursts of anger when
stress levels build too much,” says Johannesburg clinical psychologist, Colinda
Linde. “It’s also common for people to lapse into unhealthy ways of managing
stress, she says, like alcohol, drugging or taking it out on the family.”<o:p></o:p></span></div>
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<b><span style="color: #422000; font-family: "arial" , sans-serif; font-size: 10.0pt;">How to deal with
stress: </span></b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Here are some
suggestions from </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Dr. Louis
E. Kopolow</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> <span style="color: #090909;">on
how to deal with stress.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Take care of yourself<u><br />
</u></span></b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Get enough rest and
eat well. If you are irritable and tense from lack of sleep or if you are not
eating correctly, you will have less ability to deal with stressful situations.
If stress repeatedly keeps you from sleeping, ask your doctor for help.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Try physical activity<u><br />
</u></span></b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">When you’re nervous,
angry or upset, release the pressure through exercise or physical activity.
Running, walking, playing tennis or gardening are just some of the activities
you might try. Physical exercise will relieve that ‘uptight’ feeling, relax
you, and turn frowns into smiles. Remember, your body and your mind work
together.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Share your stress<u><br />
</u></span></b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">It helps to talk to
someone about your concerns or worries. Perhaps a friend, family member,
teacher, or counselor can help you see your problem in a different light. If
you feel your problem is serious, you might seek help from a professional
psychologist, psychiatrist, social worker, or other mental health professional.
Knowing when to ask for help may avoid more serious problems later.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Know your limits<u><br />
</u></span></b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">If a problem is beyond
your control and cannot be changed at the moment, don’t fight the situation.
Learn to accept what is - for now - until such time when you can change it.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Make time for fun<u><br />
</u></span></b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Schedule time for
both: work and recreation. Play can be just as important to your well-being as
work; you need a break from your daily routine to just relax and have fun.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Get involved<u><br />
</u></span></b><span style="color: #090909; font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">One way to keep you
from getting bored, sad and lonely is to go where it’s all happening. Sitting
alone can make you feel frustrated. Instead of feeling sorry for yourself, get
involved and become a participant. Offer your services in </span><span style="font-size: 13.3333px;">neighbourhood</span><span style="font-size: 10pt;"> or
volunteer organisations. Help yourself by helping other people. Get involved in
the world and other people, and you will find they are attracted to you. You
will be on your way to finding new friends and enjoying new activities.<o:p></o:p></span></span></div>
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<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Check off your tasks<u><br />
</u></span></b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Trying to take care of
everything at once can seem overwhelming, and, as a result, you may not
accomplish anything. Instead, make a list of what tasks you have to do, then do
them one at a time. Give priority to the most important ones and do them first
and check off each task as it is completed.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Avoid conflict<u><br />
</u></span></b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Do you get upset
easily, particularly when things aren’t going your way? Try cooperation instead
of confrontation. A little give and take on both sides will reduce the stress
of being at loggerheads with someone and make you both feel more comfortable.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">It’s OK to cry<u><br />
</u></span></b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">A good cry can be a
healthy way to bring relief to your anxiety, and it may even prevent a headache
or other physical consequence. Take some deep breaths; they also release
tension.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Create a quiet scene<u><br />
</u></span></b><span style="color: #090909; font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">You can’t always run
away, but you can change your scene. A quiet country scene painted mentally, or
canvas, can take you out of the turmoil of a stressful situation. Change the
scene by reading a book or playing beautiful music to create a sense of peace
or </span><span style="font-size: 13.3333px;">tranquillity</span><span style="font-size: 10pt;">.</span></span><b style="color: #090909; font-family: Arial, sans-serif; font-size: 10pt;"><o:p></o:p></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Avoid self-medication<u><br />
</u></span></b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Although you can use
prescription or over-the-counter medications to relieve stress temporarily,
they do not remove the conditions that caused the stress in the first place.
Pharmaceuticals should only be taken on the advice of your doctor.<b><o:p></o:p></b></span></div>
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<b><span style="color: #422000; font-family: "arial" , sans-serif; font-size: 10.0pt;">The bottom line</span></b><b><span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></b></div>
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<span style="color: #090909; font-family: "arial" , sans-serif; font-size: 10.0pt;">Ultimately,
controlling stress is about being practical in dealing with the sources of your
stress, says Colinda Linde. “Separate what you can control, such as your
reactions to a situation, from what is uncontrollable and which only wastes
your time and energy,” she advises.<b><o:p></o:p></b></span></div>
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<br /></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-29816171290372336792020-04-23T06:44:00.000-07:002020-04-23T07:00:06.406-07:00Positive Affect and Stress<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">POSITIVE
AFFECT AND STRESS<o:p></o:p></span></b></div>
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<b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Exactly How Your Good Mood Can Combat Stress<o:p></o:p></span></b></div>
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<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">By<u> </u><span style="color: windowtext; text-decoration: none; text-underline: none;">Elizabeth
Scott, MS</span></span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Updated June 05, 2019<o:p></o:p></span></div>
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<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Medically reviewed
by Steven Gans, MD<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">"Positive
affect" refers to one’s propensity to experience positive emotions and
interact with others and with life’s challenges in a positive
way. Conversely, "negative affect" involves experiencing the
world in a more negative way, feeling negative emotions and more negativity in
relationships and surroundings. These two states are independent of one
another, though related; someone can be high in positive and negative affect,
high in just one, or low in both. Both states affect our lives in many
ways, particularly when it comes to stress and how we handle it.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><br /></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Positive Affect and Stress</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">Positive
affect is associated with other characteristics of people who tend to be
happier, like optimism, </span><span style="font-size: 13.3333px;">extroversion</span><span style="font-size: 10pt;">, and success. However, positive
affect isn’t just another by-product of a happy, less stressful life, it’s an
influencing factor. A positive affect can bring lower levels of stress on its
own. It’s not just that those who are optimistic and successful </span><span style="font-size: 13.3333px;">extroverts</span><span style="font-size: 10pt;"> experience positive affect because they have so much to be happy about, and
they just happen to be less stressed. </span></span><span style="background-color: #f7f9f9; font-family: "arial" , sans-serif; font-size: 10pt;">You can
experience greater resilience toward stress simply by cultivating positive
affect or taking steps to get into a better mood more often.</span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><br /></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">The Broaden and Build Theory</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Psychologist
Barbara Fredrickson has extensively researched the effects of positive affect
on stress and has come up with a model of how positive affect interacts with
resilience, known as the "broaden and build" theory of positive
psychology. </span><span style="font-family: "arial" , sans-serif; font-size: 10pt;">Fredrickson
and others have found that when we give ourselves a lift in mood, this can
expand (or </span><i style="font-family: Arial, sans-serif; font-size: 10pt;"><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;">broaden) </span></i><span style="font-family: "arial" , sans-serif; font-size: 10pt;">our perspective so
that we notice more possibilities in our lives, and this enables us to more
easily take advantage of (to </span><i style="font-family: Arial, sans-serif; font-size: 10pt;"><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;">build</span></i><span style="font-family: "arial" , sans-serif; font-size: 10pt;"> upon)
these resources.</span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">These
resources include the following:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Physical Resources</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">: This includes energy, stamina, fitness, health, and
overall wellness. For example, if you’re in a good mood, you may have
more motivation to go to the gym and build your physical resources.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Psychological Resources</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">: This includes the ability to choose more optimistic
perspectives, pull yourself out of rumination, or withstand hectic
schedules without experiencing burnout, for example. If you’re
experiencing more positive affect, for example, you might be less prone to
dwelling on the negative and may focus on possibilities in your life.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Social Resources</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">: This means more supportive relationships, friends who
will give great advice if you ask, lend you a shoulder to cry on, or bring
you a casserole if you are going through a difficult time. If you’re
chronically upset, you may drive away those who could be supportive in
your life, whereas if you’re exuding positive affect, you may become more
of an appealing friend.<o:p></o:p></span></li>
</ul>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">These
increased resources can lead to greater resilience toward stress. Basically, it
can work as an "upward spiral" of positivity where positive affect
begets more resilience toward stress and more positive affect.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">Unfortunately,
negative affect can work in the same way. This is why it really helps to
cultivate positive moods and pleasure in life; it's not just something that
will lead to some good feelings in the moment, but it can be a path to less
stress and a happier life in general. It is well worth the effort of increasing </span><span style="font-size: 13.3333px;">behaviours</span><span style="font-size: 10pt;"> that lead to positive affect, and fortunately, increasing positive
affect is quite simple if you make the effort.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;"><br /></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">How to Increase Your Positive
Affect</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Positive
affect can be developed and cultivated. While affectivity is somewhat
inborn, meaning that some people are simply born with a greater propensity for
being in a good mood as part of their personality, there are many things you
can do to get into the habit if experiencing positive affect more often in your
life, and making your good moods even better.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><br /></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Many
of these things involve changing our thought patterns and changing the
experiences we put ourselves in. Here are some of the things you can do to
increase your experience of positive affect.<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Maintain a Gratitude
Journal:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> Research shows that
writing about what you are grateful for in your life can bring about
greater levels of positive affect, and this benefit lasts for quite a
while. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Indulge in Life’s
Pleasures:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> If you plan pleasurable
experiences into your life, you can be constantly increasing your
experience of positive affect and the benefits that come with
it. Just remember to add new pleasures on a regular basis so you
don’t become bored.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Engage in Hobbies:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> Many of us don’t have as much time for hobbies as
we’d like, but it’s important to make time. This can not only increase
your positive affect, it can take your mind off of what may be stressing
you, and leave you with a sense of accomplishment. <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Practice Loving-Kindness
Meditation:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> Meditation, in general,
is great for stress management, but the loving-kindness meditation is a
particularly sweet treat, especially in that it can increase your levels
of positive affect and help you feel less stressed. <b><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;"> </span></b><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Exercise—And Make It
Fun! </span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Physical activity is a powerful
stress reliever as well, and there are so many forms of exercise you can
engage in, you can find several activities that are fun as
well. Dancing, yoga, cycling, walking with a friend? Think about
what might be fun for you, and do it! <o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Remember and Savour
Positive Experiences:</span></b><span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;"> Research
confirms what you probably instinctively know already: that actively </span><span style="font-size: 13.3333px;">savouring</span><span style="font-size: 10pt;"> positive experiences can prolong the happiness you experience
from them! And this can increase positive affect as well, leading to
greater </span></span><i style="font-family: Arial, sans-serif; font-size: 10pt;">enjoyment of life and more
resilience toward stress. </i><i style="mso-bidi-font-style: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> <o:p></o:p></span></i></li>
</ul>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-30416397031829545212020-04-06T07:39:00.000-07:002020-04-06T07:38:59.869-07:00Autoimmune Disease and Stress: Linked?<br />
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<b><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt;">AUTOIMMUNE DISEASE AND
STRESS: IS THERE A LINK?<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Posted: July 11, 2018, 10:30 am,
updated August 22, 2018, 4:31 pm<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Robert
H. Shmerling, MD<br />
Faculty Editor, Harvard Health Publishing<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">A new study has
raised the possibility that stress may cause autoimmune disease, such as lupus
or rheumatoid arthritis, because it found a higher incidence of autoimmune
diseases among people who were previously diagnosed with stress-related
disorders.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">I have patients
who heard about this research and are saying, “I knew it!”<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">But before we
accept a potential link between stress and autoimmune disease, let’s look at
some details of the study and consider how we define the terms “autoimmune
disease,” “stress,” and “stress-related disorder.”<o:p></o:p></span></div>
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<b><span style="color: #607aa2; font-family: "arial" , sans-serif; font-size: 10.0pt;">What is autoimmune disease?<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">These are
fascinating and mysterious conditions in which the body’s immune system
“misfires” and attacks its own tissues. There are scores of autoimmune diseases
out there. Some of the most well-known are <span style="color: windowtext; text-decoration: none; text-underline: none;">rheumatoid
arthritis</span>, psoriasis, multiple sclerosis, and type 1 diabetes.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">In some cases, a
condition is labeled “autoimmune” based on conventional wisdom or expert
consensus rather than hard science. And I’ve seen the term “autoimmune” used
loosely to apply to any condition of unknown cause in which inflammation is
present or the immune system appears to be active. But an infection could do
the same thing. So perhaps some of these conditions now considered to be
autoimmune will turn out to be chronic infections by an organism we’ve not yet
identified.<o:p></o:p></span></div>
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<b><span style="color: #607aa2; font-family: "arial" , sans-serif; font-size: 10.0pt;">What is stress?<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">A common
definition of “stress” is any experience that causes tension, whether physical,
psychological, or emotional, especially if it sets off the “fight or
flight” response (during which the adrenal gland releases adrenaline,
leading to rapid pulse and breathing, and increased blood pressure). This serves
us well if chased by a lion. But it’s theorized that persistent stress (such as
worry about finances, mental or physical health, or interpersonal
relationships) could lead to chronic disease such as high blood pressure or
autoimmune disease.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">What causes stress
for a person is highly individual. A common example is having to speak in
public. Some people find it easy to give a speech in front of a crowd; for
others, however, the exact same situation may feel nothing short of dreadful
and causes worry for weeks in advance. A stressful experience can also be
something quite positive, like getting married, or walking into a room on your
birthday where friends and family are hiding. Surprise!<o:p></o:p></span></div>
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<b><span style="color: #607aa2; font-family: "arial" , sans-serif; font-size: 10.0pt;">What is a stress-related disorder?<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">There is a big
difference between stress and having a “stress-related disorder,” in which a
particular, well-defined condition or disease develops following a specific and
intensely stressful event. A dramatic example is post-traumatic stress disorder
(PTSD), in which a serious physical or psychological injury leads to a host of
problems including distressing, intrusive memories of the traumatic event;
memory problems; apathy; and irritability.<o:p></o:p></span></div>
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<b><span style="color: #607aa2; font-family: "arial" , sans-serif; font-size: 10.0pt;">Exploring the connection between stress and
autoimmune disease<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">In this new
study, researchers analyzed more than 100,000 people diagnosed with
stress-related disorders and compared their tendency to develop autoimmune
disease at least one year later with 126,000 of their siblings, and another
million people who did not have stress-related disorders.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">The study found
that individuals diagnosed with a stress-related disorder<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">were more likely to be diagnosed
with an autoimmune disease (about nine per 1,000 patient-years* who had
stress-related disorders, but only about six per 1,000 patient-years among those
without stress-related disorders)<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">were more likely to develop <i>multiple</i> autoimmune
diseases<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">had a higher rate of autoimmune
disease if younger.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">*Patient-years is
an expression that combines how many and for how long people are assessed
in a study. If the frequency of a condition is 9 per 1,000 patient-years, that
means 9 people would develop the disease among ,1000 patients monitored for 1
year, or among 500 patients monitored for 2 years, and so on).<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">A particularly
important observation was that, for those with PTSD who were being treated with
an SSRI (a type of antidepressant), the increased rate of autoimmune disease
was less dramatic. While these observations are intriguing, they don’t
tell us <i>why</i> or <i>how</i> a stress-related disorder
might provoke or cause autoimmune disease.<o:p></o:p></span></div>
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<b><span style="color: #607aa2; font-family: "arial" , sans-serif; font-size: 10.0pt;">The usual caveats about observational studies<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">It’s important to
emphasize that a study of this type (called an observational study) cannot
conclude that stress-related disorders actually <i>cause</i> autoimmune
disease. There could be other explanations for the findings. For example, it is
often impossible to identify a precise date that an autoimmune disease or a
stress-related disorder began. So, despite the researchers’ requirement that
the autoimmune disease be diagnosed well after the stress-related disorder,
it’s possible that the autoimmune condition was already present <i>before</i> the
stress-related disorder was diagnosed. If that was the case, the stress-related
disorder could not have caused the autoimmune disease.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">In addition, it’s
possible that something other than the stress-related disorder was to blame for
the higher rate of autoimmune disease. For example, people who have been
through severely stressful circumstances may be more likely to smoke, and
smoking has been linked to an increased risk of certain autoimmune diseases,
including rheumatoid arthritis and multiple sclerosis.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">One more point:
this study appears to have included type 2 diabetes among the 41 autoimmune
diseases it considered. Although this is the most common type of diabetes
(accounting for more than 90% of all cases), it is <i>not</i> considered
an autoimmune disease. Different results might have been noted if stricter
definitions of autoimmune disease had been applied.<o:p></o:p></span></div>
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<b><span style="color: #607aa2; font-family: "arial" , sans-serif; font-size: 10.0pt;">The mystery of autoimmune illness continues<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Whether stress or
stress-related disorders play an important role remains speculative. Even more
important is the question of whether any particular treatment of these
stress-induced psychological illnesses can prevent autoimmune disease. I look
forward to a clinical trial that examines this fascinating possibility.<o:p></o:p></span></div>
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<o:p></o:p></span></i></b></div>
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<i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">The content of this blog is for informational
purposes only. The content is not intended to be a substitute for professional
medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any question you may have
regarding a medical condition. If you think you may have a medical emergency,
call your doctor immediately. Opt4health does not recommend or endorse any
specific tests, physician, products, procedures, opinions, or other information
that may be mentioned on the Opt4health blog. Reliance on any information
provided by Opt4health, Opt4health employees, other contributors appearing on
the blog at the invitation of Opt4health, or other visitors to the blog is
solely at your own risk. <o:p></o:p></span></i></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-35874150008022443332020-03-30T01:12:00.000-07:002020-03-30T01:12:56.513-07:00Truth about sugar and fat<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: 1.15pt; text-transform: uppercase;">THE GOOD AND THE BAD: LEARN THE TRUTH ABOUT FAT AND SUGAR<o:p></o:p></span></b></div>
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<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">by<i> </i></span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Dr.
Josh Axe 27.06.2018<o:p></o:p></span></div>
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<br /></div>
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<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Over
the past few decades, the diet industry has waged a fierce war on fat, leading
consumers to believe that cutting down on your consumption of fat is the key to
weight loss. However, it’s good to know that not all fats are unhealthy and
that, on the other hand, many “healthy, low-fat foods” sometimes do more harm
than good in the fight for your overall health.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">If
you take a stroll through just about any supermarket, you’re bound to encounter
an endless array of suspicious “healthy” foods. They may have been slapped
with a “fat-free” or “reduced fat” label, but they may actually do more harm
than good.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">What
the diet industry doesn’t tell you is that these low-fat foods are usually
pumped full of preservatives, additives, and extra sugar intended instead to
boost flavor and enhance palatability.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Not
only can added sugar be even more detrimental than fat when it comes
to your weight, but it can also take a toll on just about every other aspect of
health as well.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Plus,
by cutting down on your fat intake, you may actually be eliminating the many
potential health benefits that healthy fats can provide (listed below).</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Many
consumers are left wondering – what has a more negative effect on your health –
fat or sugar?</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 30.0pt; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 2; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in; text-transform: uppercase;">NEGATIVE EFFECTS OF SUGAR CONSUMPTION</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l1 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Sugar has been shown
to trigger inflammation, which is actually at the root of most
diseases<u>.</u> Why? Sustaining high levels of inflammation long-term has
been linked to an increased risk of several chronic conditions, such as heart
disease, diabetes, and autoimmune disorders. </span><sup><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">(<u><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/" target="_blank"><span style="color: windowtext;">1</span></a></u>)</span></sup><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l1 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Recent research also suggests
that loading up on added sugar might heighten your risk of cancer. There is an
indirect link between sugar and cancer risk, mostly due to the fact that
obesity heightens your risk for many types of cancer.</span><sup><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> </span></sup><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l1 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">As you may already know, sugar
consumption has also been associated with a higher risk of obesity,
insulin resistance, and metabolic syndrome, all of which can kick up your risk
of chronic disease. </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l1 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Sugar is highly addictive,
which can make it nearly impossible to quit cold turkey. Why? Sugar stimulates
the release of dopamine, a neurotransmitter that controls the reward and
pleasure centers of the brain, simultaneously causing a slew of sugar
withdrawal symptoms when you finally do decide to cut back on your
sugar intake.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 3.75pt; margin-right: 0in; margin-top: 0in; vertical-align: top;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Keep
in mind:<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; vertical-align: top;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">These negative health effects are limited to added sugars
found in processed and unhealthy foods like baked goods, sugary sweets, and
soft drinks.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; vertical-align: top;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in; text-transform: uppercase;">GOOD SUGARS (AND FATS)<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Plenty of healthy foods like fruits contain natural sugars, but
they also supply a host of important micro nutrients as well as fibre,
which can slow the absorption of sugar and negate any potential negative
effects on health.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">But
while added sugar is universally considered unhealthy across the board, fat is
actually an incredibly important part of the diet and can come with a long list
of health benefits.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 30.0pt; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 2; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in; text-transform: uppercase;">BENEFITS OF HEALTHY FAT<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l2 level1 lfo2; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Unsaturated fatty acids found
in foods like avocados, olive oil, and almonds can actually boost heart
health, lower cholesterol levels, and alleviate inflammation.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l2 level1 lfo2; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Certain saturated fatty acids
such as coconut oil may also have health benefits and have been linked
to better brain function and increased fat burning (if eaten
according to a planned calorie intake). </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l2 level1 lfo2; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">And while it may seem
counter intuitive, upping your intake of healthy fats can also slow gastric
emptying, keeping you feeling fuller for longer to ward off cravings and amp up
weight loss.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">However,
not all fats are created equal.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 30.0pt; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 2; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in; text-transform: uppercase;">THE NOT-SO-HEALTHY FATS</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">While
fats found in whole, unprocessed foods such as nuts, seeds, and oils are
jam-packed with benefits, the fats found in highly processed foods are not
at all good for your health. Trans fats, for example, are found primarily
in processed foods, and hydrogenated vegetable oils have been associated with a
wide range of negative health conditions such as heart disease and diabetes.
Steer clear and stick to healthier sources of fats instead to help optimize
your health.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 30.0pt; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 2; vertical-align: top;">
<b style="mso-bidi-font-weight: normal;"><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in; text-transform: uppercase;">FAT VS. SUGAR – WHAT’S THE ANSWER?</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">The
healthiest and most sustainable way to improve your health is to make minor
changes for healthier choices. Sugar is highly addictive and has been
associated with a number of adverse effects on health. Healthy fats, on the
other hand, are an essential part of the diet and may actually aid in weight
loss, improve heart health and reduce inflammation. For this reason, it’s best
to swap the sugar out of your diet and fill up on healthy
fats instead.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 21.0pt; margin-bottom: 11.25pt; mso-margin-top-alt: auto; vertical-align: top;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Remember:<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; vertical-align: top;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Even if some fats are considered healthy, it’s best to eat
them in moderation if you want to lose weight. Adjusting your calorie intake is
crucial for weight loss, and fats, even the healthy ones, have a lot of
calories.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">If
you want to become your healthiest self, opt for foods like:</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l3 level1 lfo3; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">coconut oil</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l3 level1 lfo3; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">avocados</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l3 level1 lfo3; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">extra-virgin olive oil</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l3 level1 lfo3; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">grass-fed butter</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l3 level1 lfo3; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">fatty fish</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l3 level1 lfo3; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">nutrient-rich nuts and seeds</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; vertical-align: top;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">I
also suggest skipping the sugar from processed foods, sugar-sweetened juices,
energy drinks or sodas, and other unhealthy sources.</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 11.25pt; vertical-align: top;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: top;">
<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">If
you do need to add a hint of sweetness to your favourite baked goods or
beverages, select natural sweeteners like:</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo4; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">raw honey</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo4; tab-stops: list .5in; text-indent: -.25in; vertical-align: top;">
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</span></span></span><!--[endif]--><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">stevia</span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-87746723105726342232020-03-24T23:41:00.000-07:002020-03-24T23:41:18.344-07:00Link Between Happiness and Stress<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">LINK BETWEEN
HAPPINESS AND STRESS<o:p></o:p></span></b></div>
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<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">By <u>Elizabeth Scott, MS</u></span><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 1.0pt; padding: 0in;"><o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Updated May 02, 2019<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">One challenging aspect of stress is that it can
pile up: activities that are mildly stressful can feel overwhelming when you
are experiencing too much stress in other areas. Fortunately, it’s also true
that small spurts of stress relief can accumulate, and can add up to increased
resilience. One potential challenge that many people face when stressed and
busy, however, is that they feel they lack the time or energy to practice some
of the most stress-relieving and resilience-promoting activities when they need
them the most.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">For example, exercise is an extremely effective stress
reliever, and can even build energy in the long run, but many people find it
too difficult to face a workout when they’re already exhausted. Meditation can
be an extremely calming activity that can also build resilience, but sometimes
sitting quietly can seem to amplify stressful thoughts. (There are ways around
both of these issues, but many people find it easier to simply give up.)<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">This is why it is such great news that bursts of happiness
can lead to greater resilience toward stress. Many of the things that can
lift our moods—playing with a pet, watching a funny video, or even eating
chocolate, for example—are quick and easy to fit into one’s day. </span><span style="font-size: 13.3333px;">Savouring</span><span style="font-size: 10pt;"> these
experiences can expand on the benefits you’ll already experience. Read on to
find out how this actually works, and then I’ll share with you some more
strategies for lifting your mood.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10pt;">Psychologist Barbara Fredrickson, through what is known as
the broaden-and-build theory of positive emotions has pioneered a branch
of study that has found that positive emotions such as joy, contentment, or
appreciation carry independent and lasting benefits. Instances of elevated mood
(</span><span style="font-size: x-small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">or </span><span style="color: windowtext; text-decoration: none; text-underline: none;"><span style="font-family: "arial" , "helvetica" , sans-serif;">increased
happiness</span></span></span><span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">) broaden one’s perspective and </span><span style="font-size: 13.3333px;">behavioural</span><span style="font-size: 10pt;"> repertoire and
build lasting personal resources including mindfulness, resilience, closer
relationships, and even improved physical health as well as lower levels
of depression and higher levels if life satisfaction.<o:p></o:p></span></span></div>
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<span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;"><b>Enjoying the Benefits of Happiness</b></span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">What does all of this have to do with stress management?
This branch of research shows how happiness and stress relief are connected:
doing little things to lift your mood really can have a lasting effect on your
resilience toward stress. Each time you do something nice for yourself, you’re
taking a step toward feeling less stressed now and in the future, and enjoying
other benefits as well! Here is some more of what the research in this
area has to say.<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Good Moods Lead to Increased Resources</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">: Several studies have found that positive
emotions create a greater likelihood of creating resources to support
social connection, and increase your ability to manage stress. While
negative emotional states can lead to a “tunnel vision” experience where
people focus so much on the negative that they miss opportunities in their
lives, people experiencing happiness are more likely to build
personal resources that are linked with resilience toward stress,
including personal resilience, interpersonal resources like supportive
friends, and practical resources like a secure financial situation. This
increase in resources leads to more frequent good moods, and an upward
spiral is created, which leads to benefits in health, happiness, and life
satisfaction.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">These Resources Are Numerous</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">: A study of 99 college students measured mood
over the past week and gave subjects a battery of personality tests and
questionnaires found that positive mood predicted greater resources in
coping and resilience (as demonstrated by higher GPAs and other
achievements), higher quality relationships, better health, and greater
resilience. Those with more negative moods scored lower in these areas.<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Positive Mood Can Help Improve Emotional Health</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">: One study even found that increases in a good
mood (also known as “positive affect”) may counteract unhappy or fearful
states characteristic of mood disorders such as those involving anxiety,
depression, or schizophrenia. (Note: if you are experiencing these
disorders, it is also important to work with your therapist or talk to
your doctor; this is not meant to replace the advice of a professional,
but to supplement.)<o:p></o:p></span></li>
<li class="MsoNormal" style="background: white; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; vertical-align: baseline;"><b><span style="border: none 1.0pt; font-family: "arial" , sans-serif; font-size: 10.0pt; padding: 0in;">Bottom Line:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> Ultimately,
a review of the literature—a study of many studies—found that positive
mood and positive thinking increase one’s ability to manage stress in
healthy ways, which leads to improved health outcomes such as increased
immunity and longevity, as well as improved lifestyle factors such as
greater job satisfaction.<o:p></o:p></span></li>
</ul>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">So how can a stressed and busy person work these good moods
into a packed schedule, you may be wondering? There are several
strategies that work, and activities that you know make you happy (with
few negative consequences, of course) are a great place to start.<o:p></o:p></span></div>
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<o:p></o:p></span></i></b></div>
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<i style="mso-bidi-font-style: normal;"><span style="background: white; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">The content of this blog is for informational purposes only.
The content is not intended to be a substitute for professional medical advice,
diagnosis, or treatment. Always seek the advice of your physician or other
qualified health provider with any question you may have regarding a medical
condition. If you think you may have a medical emergency, call your doctor
immediately. Opt4health does not recommend or endorse any specific tests,
physician, products, procedures, opinions, or other information that may be
mentioned on the Opt4health blog. Reliance on any information provided by
Opt4health, Opt4health employees, other contributors appearing on the blog at
the invitation of Opt4health, or other visitors to the blog is solely at your
own risk. <o:p></o:p></span></i></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-1712034206250863282020-03-13T04:08:00.001-07:002020-03-13T04:08:30.270-07:00<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">CORONAVIRUS STRESS: MANAGING STRESS AND CONCERNS</span></b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"><o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">March 10, 2020 – Vanderbilt University
Medical Center<o:p></o:p></span></div>
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<br /></div>
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<b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">By James Kendall, LCSW, CEAP,
Manager, Work/Life Connections – EAP</span></b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">As coronavirus (<a href="https://www.blogger.com/null" name="_Hlk33796406">COVID-19</a>) news
spreads, it has created stress for many of us. For others, it has added to
existing anxieties. Sensationalized stories add to our angst and
panic. The stock market has responded with a downturn, and many are unsure
whether to travel or attend social gatherings. It may be similar to our
response to other stressful world events: HIV, H1N1, SARS, mass shootings and
9/11.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">It is healthy to have a respect for the COVID-19, the Flu
and other communicable diseases, but we need not panic. Accurate
information, preparation and evidence-based practice are powerful tools. <o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Keep Perspective: Find information about COVID-19 from
reliable sources: the CDC, NIH, Discovery Health and World Health Organization.
Learning what is known about this virus is helpful in combating anxiety,
speculation and the media frenzy.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Be Prepared:</span></b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> If you have direct patient contact, arm yourself with
the facts and review protocols which are in place that apply to infectious
diseases. Engage in training specific to the COVID-19 virus as warranted. Get
your annual flu shot. <b style="mso-bidi-font-weight: normal;">Wash your
hands,</b> frequently, with soap and water for at least 20 seconds. Use an
alcohol-based hand sanitizer that contains at least 60% alcohol if soap and
water are not available.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Limit News Overexposure:</span></b><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> Limit the time you listen to news about the virus.
Sensational news stories can perpetuate unnecessary anxiety. Participate
in Healthy Activities: Engage in the lifestyle that encourages resilience and a
healthy balance between work and home life:<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Eat a healthy diet and get regular
exercise<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Get enough rest<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Seek enjoyment (Stop and appreciate
the things that are important to you: family; nature; music; etc.)<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Enjoy moments (a smile; the smell of
a flower; a cup of coffee; reading a good book; petting your dog; a movie; time
with friends and family; etc.)<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Avoid too much direct body contact
where possible<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Wash your hands after being and
during public excursions (be aware lift buttons, escalator handles, door
handles etc. as these accumulate all sorts of bugs<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Boost your immune system, supplement
with vitamins (zinc and Vitamin C)<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Laugh as this changes the body
physiology and is good for you<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Educate others on basic hygiene <o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Avoid climbing on the gossip wagon<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">The coronavirus is a reality. It is in the news and on
our minds. We do not have control over it, but we do have control over
how we respond, emotionally. If you are struggling with feeling stressed
about this, psychological support is available. <o:p></o:p></span></div>
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<o:p></o:p></span></i></b></div>
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purposes only. The content is not intended to be a substitute for professional
medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any question you may have
regarding a medical condition. If you think you may have a medical emergency,
call your doctor immediately. Opt4health does not recommend or endorse any
specific tests, physician, products, procedures, opinions, or other information
that may be mentioned on the Opt4health blog. Reliance on any information
provided by Opt4health, Opt4health employees, other contributors appearing on
the blog at the invitation of Opt4health, or other visitors to the blog is
solely at your own risk. <o:p></o:p></span></i></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-70993019773547487872020-03-09T01:29:00.000-07:002020-03-09T01:29:16.534-07:00How Stress Influences Disease<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">HOW STRESS
INFLUENCES DISEASE: STUDY REVEALS INFLAMMATION AS THE CULPRIT<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Date: April 2, 2012<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Source: Carnegie Mellon University<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Summary: Stress wreaks havoc on the mind and body. Until
now, it has not been clear exactly how stress influences disease and health.
Now researchers have found that chronic psychological stress is associated with
the body losing its ability to regulate the inflammatory response. The research
shows for the first time that the effects of psychological stress on the body's
ability to regulate inflammation can promote the development and progression of
disease.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> <o:p></o:p></span></div>
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<b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">FULL STORY<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">
</span><br />
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</span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Stress wreaks havoc on the mind and body. For example,
psychological stress is associated with greater risk for depression, heart
disease and infectious diseases. But, until now, it has not been clear exactly
how stress influences disease and health.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">A research team led by Carnegie Mellon University's Sheldon
Cohen has found that chronic psychological stress is associated with the body
losing its ability to regulate the inflammatory response. Published in the
Proceedings of the National Academy of Sciences, the research shows for the
first time that the effects of psychological stress on the body's ability to
regulate inflammation can promote the development and progression of disease.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">"Inflammation is partly regulated by the hormone
cortisol and when cortisol is not allowed to serve this function, inflammation
can get out of control," said Cohen, the Robert E. Doherty Professor of
Psychology within CMU's Dietrich College of Humanities and Social Sciences.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Cohen argued that prolonged stress alters the effectiveness
of cortisol to regulate the inflammatory response because it decreases tissue
sensitivity to the hormone. Specifically, immune cells become insensitive to
cortisol's regulatory effect. In turn, runaway inflammation is thought to
promote the development and progression of many diseases.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Cohen, whose groundbreaking early work showed that people
suffering from psychological stress are more susceptible to developing common
colds, used the common cold as the model for testing his theory. With the
common cold, symptoms are not caused by the virus -- they are instead a
"side effect" of the inflammatory response that is triggered as part
of the body's effort to fight infection. The greater the body's inflammatory
response to the virus, the greater is the likelihood of experiencing the
symptoms of a cold.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">In Cohen's first study, after completing an intensive stress
interview, 276 healthy adults were exposed to a virus that causes the common
cold and monitored in quarantine for five days for signs of infection and
illness. Here, Cohen found that experiencing a prolonged stressful event was
associated with the inability of immune cells to respond to hormonal signals
that normally regulate inflammation. In turn, those with the inability to
regulate the inflammatory response were more likely to develop colds when
exposed to the virus.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">In the second study, 79 healthy participants were assessed
for their ability to regulate the inflammatory response and then exposed to a
cold virus and monitored for the production of pro-inflammatory cytokines, the
chemical messengers that trigger inflammation. He found that those who were
less able to regulate the inflammatory response as assessed before being
exposed to the virus produced more of these inflammation-inducing chemical
messengers when they were infected.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">"The immune system's ability to regulate inflammation
predicts who will develop a cold, but more importantly it provides an
explanation of how stress can promote disease," Cohen said. "When
under stress, cells of the immune system are unable to respond to hormonal
control, and consequently, produce levels of inflammation that promote disease.
Because inflammation plays a role in many diseases such as cardiovascular,
asthma and autoimmune disorders, this model suggests why stress impacts them as
well."<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">He added, "Knowing this is important for identifying
which diseases may be influenced by stress and for preventing disease in
chronically stressed people."<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">In addition to Cohen, the research team included CMU's
Denise Janicki-Deverts, research psychologist; Children's Hospital of
Pittsburgh's William J. Doyle; University of British Columbia's Gregory E.
Miller; University of Pittsburgh School of Medicine's Bruce S. Rabin and Ellen
Frank; and the University of Virginia Health Sciences Center's Ronald B.
Turner.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 7.5pt;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">The National Center for Complementary and Alternative
Medicine, National Institute of Mental Health, National Heart, Lung and Blood
Institute and the MacArthur Foundation Research Network on Socioeconomic Status
and Health funded this research.<o:p></o:p></span></div>
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<b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Story Source:</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Materials provided by <b>Carnegie Mellon
University</b>. <i>Note: Content may be edited for style and length.</i><o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Disclaimer:
<o:p></o:p></span></i></b></div>
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<i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">The content of this blog is for informational
purposes only. The content is not intended to be a substitute for professional
medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any question you may have
regarding a medical condition. If you think you may have a medical emergency,
call your doctor immediately. Opt4health does not recommend or endorse any
specific tests, physician, products, procedures, opinions, or other information
that may be mentioned on the Opt4health blog. Reliance on any information
provided by Opt4health, Opt4health employees, other contributors appearing on
the blog at the invitation of Opt4health, or other visitors to the blog is
solely at your own risk. <o:p></o:p></span></i></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-48668604350535825202020-03-05T01:49:00.000-08:002020-03-05T01:57:16.217-08:001 in 5 Employees - Risk of Burnout<br />
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<b><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.2pt;">1
IN 5 EMPLOYEES IS HIGHLY ENGAGED AND AT RISK OF BURNOUT<o:p></o:p></span></b></div>
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<b><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.2pt;">Authors:
</span></b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><span style="color: windowtext; text-decoration: none; text-underline: none;">Emma Seppälä</span> and <span style="color: windowtext;">Julia Moeller </span></span><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10pt;">February 02,
2018 UPDATED May 16, 2018</span></div>
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<a href="https://www.blogger.com/null" name="article-top"></a><b><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; text-transform: uppercase;">RECOMMENDED<o:p></o:p></span></b></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">Dorothea loved her new workplace and was highly motivated
to perform. Her managers were delighted with her high engagement,
professionalism, and dedication. She worked long hours to ensure that her staff
was properly managed, that her deadlines were met, and that her team’s work was
nothing short of outstanding. In the first two months, she single-handedly
organized a large conference – marketing and organizing all the details of the
conference and filling it to capacity. It was a remarkable feat.<o:p></o:p></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">In the last weeks prior to the event, however, her stress
levels attained such high levels that she suffered from severe burnout
symptoms, which included feeling physically and emotionally exhausted,
depressed, and suffering of sleep problems. She was instructed to take time off
work. She never attended the conference and needed a long recovery before she
reached her earlier performance and well being levels. Her burnout symptoms had
resulted from the long-term stress and the depletion of her resources over
time.<o:p></o:p></span></div>
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<b><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">Engagement means flourishing, or does it?<o:p></o:p></span></b></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">Employee engagement is a </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">major concern <span style="color: #282828;">for HR leaders. Year after year, concerned managers and
researchers discuss </span>Gallup’s shocking statistic <span style="color: #282828;">that seven out of 10 U.S. employees report feeling un-engaged.
Figuring out how to increase employee engagement has been a burning question
for companies and consultants across the board.<o:p></o:p></span></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">The many positive outcomes of engagement include greater
productivity and quality of work, increased safety, and employee retention.
These outcomes are in fact so well established that some researchers like
Arnold Bakker, Professor of Work and Organizational Psychology at the Erasmus
University Rotterdam, and colleagues have linked engagement to </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">the experience of “flourishing at work<span style="color: #282828;">.” Similarly, Amy L. Reschly, Professor of Educational
Psychology at the University of Georgia, and colleagues </span>concluded<span style="color: #282828;"> that student engagement at schools was a sign of
“flourishing.”<o:p></o:p></span></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">While engagement certainly has its benefits, most of us
will have noticed that, when we are highly engaged in working towards a goal we
can also experience something less than positive: high levels of stress. Here’s
where things get more nuanced and complicated.<b> </b><o:p></o:p></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">A </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">recent study conducted
by our center at Yale University, the Yale Center for Emotional
Intelligence, in collaboration with the Faas Foundation, <span style="color: #282828;">has cast doubts on the idea of engagement as a purely
beneficial experience. This survey examined the levels of engagement and
burnout in over 1,000 U.S. employees. For some people, engagement is indeed a
purely positive experience; 2 out of 5 employees in our survey reported high
engagement and low burnout. These employees also reported high levels of
positive outcomes (such as feeling positive emotions and acquiring new skills)
and low negative outcomes (such as feeling negative emotions or looking for
another job). We’ll call these the optimally engaged group.<o:p></o:p></span></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;"><br /></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif;"><span style="font-size: 10pt; letter-spacing: -0.1pt;">However, the data also showed that one out of five
employees reported both high engagement </span></span><i style="color: #282828; font-family: Arial, sans-serif; font-size: 10pt; letter-spacing: -0.1pt;">and</i><span style="color: #282828; font-family: "arial" , sans-serif;"><span style="font-size: 10pt; letter-spacing: -0.1pt;"> high burnout.
We’ll call this group the engaged-exhausted group. These engaged-exhausted
workers were passionate about their work, but also had intensely mixed feelings
about it — reporting high levels of interest, stress, and frustration.
While they showed desirable </span><span style="font-size: 13.3333px; letter-spacing: -0.133333px;">behaviours</span><span style="font-size: 10pt; letter-spacing: -0.1pt;"> such as high skill acquisition, these
apparent model employees also reported the highest turnover intentions in our
sample — even higher than the un-engaged group.<o:p></o:p></span></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;"><br /></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">That means that companies may be at risk of losing some
of their most motivated and hard-working employees not for a <i>lack</i> of
engagement, but because of their </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">simultaneous experiences of high stress and burnout
symptoms.<o:p></o:p></span></div>
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<b><span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt;">How to maintain high engagement without
burning out in the process<o:p></o:p></span></b></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">While most HR efforts have stayed centered around the
question of how to promote employee engagement only, we really need to start
taking a more nuanced approach and ask how to promote engagement while avoiding
burning out employees in the process. Here’s where key differences we found
between the optimally engaged and the engaged-exhausted employees can shed some
light.<o:p></o:p></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;"><br /></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">Half of the optimally engaged employees reported
having <i>high resources,</i> such as supervisor support, rewards and
recognition, and self-efficacy at work, but <i>low</i> <i>demands</i> such
as low workload, low cumbersome bureaucracy, and low to moderate demands on
concentration and attention. In contrast, such experiences of high resources
and low demands were rare (4%) among the engaged-exhausted employees, the
majority of whom (64%) reported experiencing <i>high demands and high
resources.</i><o:p></o:p></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">This provides managers and supervisors with a hint as
where to start supporting employees for optimal engagement. In order to promote
engagement, it is crucial to provide employees with the resources they need to
do their job well, feel good about their work, and recover from work stressors
experienced through work.<o:p></o:p></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">Many HR departments, knowing employees are feeling
stressed, offer wellness programs on combating </span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">stress – usually through healthy eating, exercise, or mindfulness.
While we know that chronic stress is not good for employees, company
wellness initiatives are not the primary way to respond to that stress. Our
data suggests that while wellness initiatives can be helpful, a much
bigger lever is the work itself. HR should work with front-line managers
to monitor the level of demands they’re placing on people, as well as the
balance between demands and resources. The higher the work demands, the higher
employees’ need for support, acknowledgement, or opportunities for recovery.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;"><br /></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">What about stretch goals? Challenge, we’re told, is motivating.
While that can be true, we too often forget that high challenges tend to come
at high cost, and that challenging achievement situations cause not only
anxiety and stress even for the most motivated individuals, but also lead to
states of exhaustion. And the research on stretch goals is mixed –
for a few people, chasing an ambitious goal leads to higher performance than
chasing <span style="color: #282828;">a moderate goal. For most people, though, a
stretch goal leads us to become demotivated, take foolish risks, or quit.<o:p></o:p></span></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">Managers and HR leaders can help employees by dialing
down the demands they’re placing on people – ensuring that employee goals are
realistic and re-balancing the workloads of employees who, by virtue of being
particularly skilled or productive, have been saddled with too much. They can
also try to increase the resources available to employees; this includes not
only material resources such as time and money, but intangible resources such
as empathy and friendship in the workplace, and letting employees disengage
from work when they’re not working. By avoiding emailing people after hours,
setting a norm that evenings and weekends are work-free, and encouraging a
regular lunch break in the middle of the day, leaders can make sure they’re
sending a consistent message that balance matters.<o:p></o:p></span></div>
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<span style="color: #282828; font-family: "arial" , sans-serif; font-size: 10.0pt; letter-spacing: -0.1pt;">The data is clear: engagement is key, it’s what we should
strive for as leaders and employees. But what we want is <i>smart </i>engagement
— the kind that leads to enthusiasm, motivation and productivity, without the
burnout. Increased demands on employees need to be balanced with increased
resources — particularly before important deadlines and during other times
of stress.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"><o:p> </o:p></span><b style="background-color: transparent;"><i><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Disclaimer:</span></i></b></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-68383483976511048242020-02-23T23:18:00.000-08:002020-02-23T23:18:07.317-08:00Emotional Effects of Debt<br />
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<b style="mso-bidi-font-weight: normal;">THE EMOTIONAL EFFECTS
OF DEBT<o:p></o:p></b></div>
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<b style="mso-bidi-font-weight: normal;">Source: </b>www.debt.org/advice/emotional-effects/<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></div>
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<br /></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">It’s unclear who first said “Money can’t buy happiness.”
Whoever it was, they probably weren’t staring at a tall stack of bills and an
empty checking account.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Money can’t buy happiness, but it is the only thing that
will pay those bills. Doing that may not trigger an endorphin rush of
happiness, but it sure beats the alternative.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">It’s hard to imagine anyone feeling joy over not paying
their bills. Perhaps there is psychiatric condition that causes people to enjoy
bankruptcy proceedings, but nobody’s found it yet.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Having enough money to pay all our bills allows us to
provide for our families, plan for the future and enjoy our leisure time.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Not having money restricts our choices and wreaks emotional
havoc on our psyche. Borrowing money to pay those bills leads to debt, which
can lead to all sorts of problems that have nothing to do with accounting and
everything to do with psychology.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Among the negative effects are low self-esteem and impaired
cognitive functioning. That means you can’t learn, remember, be attentive or
solve problems as well when you’re freaking out over your water bill.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">And get this – debt can hurt. I mean, really hurt.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">A study of 33,720 U.S. households published in the January
2016 edition of Psychology Science found that those with higher levels of
unemployment were more likely to purchase over-the-counter pain killers.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">That wasn’t particularly surprising, but a research team
discovered that simply thinking about the prospect of financial insecurity was
enough to increase pain. People reported feeling almost twice as much physical
pain after recalling a financially unstable time in their life compared to
those who thought about a secure period.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">It’s rare for someone to never have money problems. Trouble
happens, jobs disappear, marriages fail, people get sick,<u> </u>their <span style="color: windowtext; text-decoration: none; text-underline: none;">homes lose
value</span> and bill just keep piling up. No one is immune.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">So what came first, the pain or the debt?<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Responding to Debt<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Does debt cause mental illness, or does mental illness cause
debt?<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Yes.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">That’s the best answer researchers have come up with after
years of study. Some research found that worrying about debt triggers stress,
which reduces your resilience against mental health problems.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">Other studies show mental health problems decrease
self-control, increase spending and basically mess up a person’s financial </span><span style="font-size: 13.3333px;">judgement</span><span style="font-size: 10pt;">. That would explain why Jack Nicholson didn’t have a checking account
in “One Flew Over the Cuckoo’s Nest.”<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">But when we say “mental illness” caused by debt, we’re not
talking about a full-bore disorder like schizophrenia that requires wearing a
straitjacket. The problems are less glaring, but they can still take you to
still tie you up in knots.<o:p></o:p></span></div>
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<span style="background-color: transparent; font-size: 13.3333px;"><span style="font-family: "arial" , sans-serif;">Behaviour</span></span><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;"> patterns that compel some to spend without
restraint can drive a person into debt just as surely as a financial emergency
caused by a car crash. Regardless of how someone falls behind, being in debt
can trigger unsettling emotional responses.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Denial<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">No, it’s not just a river in Africa. It’s a way of fiscal
life in Washington D.C., where politicians have let almost $20 trillion in
national debt pile up and seem to think the bill will never come due.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Consumers don’t have the luxury of endless deficit spending,
though many act as if they do. They spend compulsively while ignoring their
deteriorating condition. They put off dealing with problems until some outside
event – credit denied, threat of foreclosure, legal action, harassing
phone calls from debt collectors – forces a change.<o:p></o:p></span></div>
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<b><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Some of the symptoms of debt denial
are:<o:p></o:p></span></b></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Underestimating how much you owe.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Not answering the phone when you
suspect a collection agency is calling.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Leaving bills unopened or just
stuffing them in a drawer.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-left: .25in; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Opening a new credit card when your
old one is maxed out.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 10.0pt;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Telling yourself that everyone is in
the same situation.<o:p></o:p></span></div>
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<span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">Such </span><span style="font-size: 13.3333px;">behaviour</span><span style="font-size: 10pt;"> just leads to more debt as interest charges
and late fees pile up. But ignoring reality is a handy </span><span style="font-size: 13.3333px;">defence</span><span style="font-size: 10pt;"> mechanism for
the brain. It’s a way to rationalize mistakes and protect your ego. The problem
is reality always sets in.<o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Stress<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">It’s the opposite of denial, and there’s plenty of it based
on debt-management statistics.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">Debt and stress are like co-joined twins. The average U.S.
household with credit card debt has balances </span><span style="font-size: 13.3333px;">totalling</span><span style="font-size: 10pt;"> $16,748, and the average
household with any kind of debt owes $134,643, according to a 2016 Nerdwallet
study.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Conversely, 72% of Americans said they felt stressed about
money, according to an American Psychological Association study. And 22% said
they felt “extreme” stress over their finances.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">So what exactly is “stress?”<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">The term was coined by endocrinologist Hans Selye in 1936,
who defined it as “the non-specific response of the body to any demand for
change.”<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">In modern financial terms, that means you hyperventilate
when the Visa bill arrives.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Stress may be hard to define, but it manifests itself in
obvious ways – lack of sleep, loss of focus, nagging worry.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">It can affect big things like your job, since you fear
losing it would make your financial situation even worse. It can affect small
things like lunch, since you feel guilty for ordering a $2.19 iced tea instead
of water. You don’t need an endocrinologist to tell you that’s no way to live.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt; mso-outline-level: 2;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Fear and Panic<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">This is stress with the scab torn off. The thought of
getting a late payment notice doesn’t just make you uncomfortable, it gives you
a rapid heartbeat, shortness of breath, dry mouth, a headache and the shakes.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">On top that, debt gives skittish people one more reason not
to walk down the marriage aisle. Researchers at the University of Wisconsin
found that high levels of debt contributed to reduced marriage rates among
young adults.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">The National Institute of Mental Health estimates 40 million
Americans suffer from anxiety. Financial worries are a massive trigger for
those disorders.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">You assume the worst, like that you’ll be homeless if your
house gets foreclosed, or your car is going to break down on the way to work
and you’re going to get fired for being late.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Nobody wants to live like that.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">And apparently, they don’t want to marry anyone who lives
like that, either.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Anger<o:p></o:p></span></b></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">As the economy sagged, anger issues rose. The phenomenon got
its own name in medical circles: Debt-Anger Syndrome.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Instead of panicking or denying, victims get mad. They are
mad at creditors who continually send them bills; mad at the mailman for
delivering the bills; mad at their bosses for not paying them more; mad at
their spouses for not making more money; mad at their kids for needing new
braces; and mad at themselves for getting into this fix.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">In short, they are mad at life.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">This not only can ruin relationships, the physiological
effects can lead to migraines, heart disease and reduce your resistance to
infections.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">A 2016 report from the Federal Reserve Bank of Atlanta
linked debt to higher death rates. Becoming seriously delinquent on a debt
increased the mortality risk 5% in the first three months after the bill became
delinquent. But a 100-point increase in a person’s credit score led to a 4.38%
decline in the mortality risk.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Depression<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">People deny, freak out and lash out over debt. After they
work through those stages, the bills are still staring them back in the face.
That’s when depression sets in.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">People who struggle with debt are more than twice as likely
to suffer from depression, according to a study by the University of Nottingham
in England.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Hopelessness sets in, as does low self-esteem. It can lead
to even more debt, since sufferers sometimes try to relieve their depression by
treating themselves to a shopping spree or some other mental getaway.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">But all that does is lead to more debt, which leads to more
depression and despair. At that point, people don’t care whether their pain is
caused by debt or debt is causing their pain.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">They just want the pain to end.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt; mso-outline-level: 2;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Relief<o:p></o:p></span></b></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">The good news about debt and mental illness is the
treatment can be pretty simple. You don’t need to spend money on medication or
spend time on a psychiatrist’s couch.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">You just need to get out of debt. Easier said than done, of
course. But it can be done if you get a plan and stick to it.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">Whatever the cause of you plunging into an <span style="color: windowtext; text-decoration: none; text-underline: none;">uncomfortable level of debt</span>,
your goals should be to reduce your expenses, increase your monthly payments to
creditors, reduce interest rates and pay off your bills by a set date.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">The mere act of starting to dig out of a financial hole is a
positive first step that will make you feel better. Many consumers have done
that by contacting a debt management agency.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt;">Credit </span><span style="font-size: 13.3333px;">counsellors</span><span style="font-size: 10pt;"> work with them to set up a budget, and
they work with creditors to reduce interest rates. That mountain of depressing
bills is consolidated into one monthly payment, and the non-profit agency
distributes the funds to creditors.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .25in;">
<span style="font-family: "arial" , sans-serif; font-size: 10.0pt;">So, if debt is driving you crazy, take heart. Solutions
for your credit woes are within reach.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">Disclaimer:
<o:p></o:p></span></i></b></div>
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<i style="mso-bidi-font-style: normal;"><span style="background: white; color: #222222; font-family: "arial" , sans-serif; font-size: 10.0pt; line-height: 107%;">The content of this blog is for informational
purposes only. The content is not intended to be a substitute for professional
medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any question you may have
regarding a medical condition. If you think you may have a medical emergency,
call your doctor immediately. Opt4health does not recommend or endorse any
specific tests, physician, products, procedures, opinions, or other information
that may be mentioned on the Opt4health blog. Reliance on any information
provided by Opt4health, Opt4health employees, other contributors appearing on
the blog at the invitation of Opt4health, or other visitors to the blog is
solely at your own risk. <o:p></o:p></span></i></div>
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-57088662846165262992020-02-12T02:26:00.001-08:002022-01-03T23:34:34.127-08:00Get More Positive Stress at Work<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">GET MORE POSITIVE STRESS AT WORK<o:p></o:p></span></b></div>
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<span style="color: #666666; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Positive pressures create a way to balance out
anxiety and worry.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">By Mark Swartz<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Here’s
some sunny news about stress: certain types can actually be good for you. A bit
of pressure and nerves gets you focused.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">But
too much of what happens at work creates “distress” (negative tension). Like
lack of control. Or not enough resources to do the job well. That can lead to
ailments of the body and mind.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Creating
more positive tension, also known as “eustress,” takes a conscious effort. A
number of techniques are available to turn this into a healthy habit.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> <b style="mso-bidi-font-weight: normal;">Good Stress Builds You Up<o:p></o:p></b></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">We
all know the symptoms of stress. Over time the bad kind can lead to health
problems, or play havoc on emotions unless dealt with.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Eustress
does the opposite. There’s still tension and pressure involved. Only it
challenges you to try harder, reminds you to concentrate on what’s important,
and generates results that improve self-confidence.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Good
stress is a great antidote to negative tension. There is less wear and tear,
more drive toward accomplishment.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> <b style="mso-bidi-font-weight: normal;">How Eustress Is Experienced<o:p></o:p></b></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">You
know that feeling of butterflies in your stomach? Not the kind that makes you
violently nauseous, or leaves you paralyzed with fear.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">It’s
more like the nervousness you feel on the way to a job interview you’ve
prepared for, or before making a presentation in front of your colleagues.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">The
adrenalin is flowing. Your heart pumps faster and louder. All of your senses
seem amplified. This fight-or-flight response makes you more alert and ready
for the tasks at hand. It seems like whatever is about to happen will be
within your coping abilities.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">When
the challenge you’re facing is completed, relative calmness returns. Eustress
tends to be short-term and event-specific.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Typical Good Stressors At Work<o:p></o:p></span></b></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">There
are lots of examples of positive personal stressors on the job. These may
include:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Starting a new job or career
you’re excited about<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Receiving a desired promotion or
raise<o:p></o:p></span></div>
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</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Relocating for work after asking to
be re-assigned<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Getting ready for a much needed
vacation when things are busy<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Preparing for retirement<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> Big
events such as changing jobs or relocating don’t arise frequently. So you’ll
have to produce your own eustress on a more regular basis. Consider the
examples below.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Learn a new skill<o:p></o:p></span></b></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">It
can be stressful to try and pick up new knowledge or skills. Yet it ultimately
brings about self-improvement and increased personal marketability. Those are
the hallmarks of eustress.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> <b style="mso-bidi-font-weight: normal;">Set Firmer Boundaries<o:p></o:p></b></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Have
you said “no” recently when the boss asked you to work nights and
weekends? Standing up for yoursel<span style="color: #642891;">f</span> takes
gumption. It often creates tension at first, which encourages you to take care
and do it respectfully.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> <b style="mso-bidi-font-weight: normal;">Volunteer To Do A Presentation<o:p></o:p></b></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Few
things boost your profile like giving a well-prepared talk. Yet few things are
as nerve-wracking as public speaking. The secret is to know your stuff, cater
to the needs of your audience, and rehearse till it hurts.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> <b style="mso-bidi-font-weight: normal;">Deal With Workplace Conflicts<o:p></o:p></b></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">It is
risky to confront an annoying colleague or supervisor. However if something
must be done, proceed in ways that are likely to generate eustress. Plan your
approach carefully. Try to propose win-win solutions. And do your best to keep
emotions in check.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> Take On A Stretch Assignment<o:p></o:p></span></b></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Step
out of your comfort zone every so often. Offer to work on a committee that puts
you in a leadership role. Attempt to solve a problem that no one else has been
able to.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> <b style="mso-bidi-font-weight: normal;">Eustress Versus You Stress<o:p></o:p></b></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Worry
and strain are among the many aspects of working life. They need to be
balanced with positivity in your daily routine.<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Eustress
is beneficial pressure that ignites your resolve to succeed. Insert more of it
into your overall activities. At first you may feel increasingly vulnerable.
But as you learn to manage the fears, you can harness those butterflies to fly
in formation.<o:p></o:p></span></div>
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<br /></div>
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<o:p></o:p></span></i></b></div>
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medical advice, diagnosis, or treatment. Always seek the advice of your
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regarding a medical condition. If you think you may have a medical emergency,
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<br />Opt4health Bloghttp://www.blogger.com/profile/06483322720462872162noreply@blogger.com0tag:blogger.com,1999:blog-995621556815136650.post-28029527187994360992020-02-12T02:24:00.001-08:002020-02-16T22:31:48.313-08:00Coping Skills for Stressed SA<br />
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<b><span style="color: #422000; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">COPING
SKILLS FOR STRESSED OUT SOUTH AFRICANS<o:p></o:p></span></b></div>
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<span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Source Owner: 1Life Insurance Blog, Posted May 27, 2019<o:p></o:p></span></div>
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<span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">It’s no secret that South Africans are
stressed! Try these practical methods of de-stressing.<o:p></o:p></span></div>
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<span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">South Africans are stressed out. Not only
because of political and economic uncertainty, crime and corruption, financial
pressures and high levels of unemployment, but day-to-day stressors like load
shedding, single parenting and traffic congestion.<o:p></o:p></span></div>
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<span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">In a </span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">survey</span><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> by the global market research and consulting firm Ipsos,
titled ‘What worries the world’, conducted in 2018, results show that aside
from these stressors, South Africans are also saddled with worry about
education, healthcare, taxes, inflation, and moral decline.<o:p></o:p></span></div>
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<span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Stress over a long period also wreaks havoc
with your mind and body, because it activates your body’s fight-or-flight
response, which in turn prompts your adrenal glands to release a surge of
hormones, including adrenaline and cortisol. When this fight-or-flight reaction
stays ‘turned on’, the long-term overexposure to cortisol and other stress
hormones that follows can disrupt almost all your body's processes, leading to
anything from anxiety and depression to digestive problems, headaches, weight
gain and even heart disease.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">People are ‘trained’
by society (school, parents) to ‘keep anger in’<o:p></o:p></span></b></div>
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<span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Unfortunately, a lot of us have no idea how to
deal with stress, with a result that anger, and frustration levels rise, and we
become physically ill. “People are ‘trained’ by society (school, parents) to
‘keep anger in’. Over time, stress can lead to physical illness, e.g. endometriosis,
ulcers, spastic colons, or depression, or explosive outbursts of anger when
stress levels build too much,” says Johannesburg clinical psychologist, Colinda
Linde. “It’s also common for people to lapse into unhealthy ways of managing
stress, she says, like alcohol, drugging or taking it out on the family.”<o:p></o:p></span></div>
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<b><span style="color: #422000; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">How to deal with
stress: </span></b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Here are some
suggestions from </span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">Dr. Louis
E. Kopolow</span><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> <span style="color: #090909;">on
how to deal with stress.<o:p></o:p></span></span></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Take care of yourself<u><br />
</u></span></b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Get enough rest and
eat well. If you are irritable and tense from lack of sleep or if you are not
eating correctly, you will have less ability to deal with stressful situations.
If stress repeatedly keeps you from sleeping, ask your doctor for help.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Try physical activity<u><br />
</u></span></b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">When you’re nervous,
angry or upset, release the pressure through exercise or physical activity.
Running, walking, playing tennis or gardening are just some of the activities
you might try. Physical exercise will relieve that ‘uptight’ feeling, relax
you, and turn frowns into smiles. Remember, your body and your mind work
together.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Share your stress<u><br />
</u></span></b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">It helps to talk to
someone about your concerns or worries. Perhaps a friend, family member,
teacher, or counsellor can help you see your problem in a different light. If
you feel your problem is serious, you might seek help from a professional
psychologist, psychiatrist, social worker, or other mental health professional.
Knowing when to ask for help may avoid more serious problems later.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Know your limits<u><br />
</u></span></b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">If a problem is beyond
your control and cannot be changed at the moment, don’t fight the situation.
Learn to accept what is - for now - until such time when you can change it.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Make time for fun<u><br />
</u></span></b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Schedule time for
both: work and recreation. Play can be just as important to your well-being as
work; you need a break from your daily routine to just relax and have fun.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Get involved<u><br />
</u></span></b><span style="color: #090909; font-family: Arial, sans-serif;"><span style="font-size: 10pt;">One way to keep you
from getting bored, sad and lonely is to go where it’s all happening. Sitting
alone can make you feel frustrated. Instead of feeling sorry for yourself, get
involved and become a participant. Offer your services in </span><span style="font-size: 13.3333px;">neighbourhood</span><span style="font-size: 10pt;"> or
volunteer organisations. Help yourself by helping other people. Get involved in
the world and other people, and you will find they are attracted to you. You
will be on your way to finding new friends and enjoying new activities.<o:p></o:p></span></span></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Check off your tasks<u><br />
</u></span></b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Trying to take care of
everything at once can seem overwhelming, and, as a result, you may not
accomplish anything. Instead, make a list of what tasks you have to do, then do
them one at a time. Give priority to the most important ones and do them first
and check off each task as it is completed.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Avoid conflict<u><br />
</u></span></b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Do you get upset
easily, particularly when things aren’t going your way? Try cooperation instead
of confrontation. A little give and take on both sides will reduce the stress
of being at loggerheads with someone and make you both feel more comfortable.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">It’s OK to cry<u><br />
</u></span></b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">A good cry can be a
healthy way to bring relief to your anxiety, and it may even prevent a headache
or other physical consequence. Take some deep breaths; they also release
tension.<o:p></o:p></span></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Create a quiet scene<u><br />
</u></span></b><span style="color: #090909; font-family: Arial, sans-serif;"><span style="font-size: 10pt;">You can’t always run
away, but you can change your scene. A quiet country scene painted mentally, or
canvas, can take you out of the turmoil of a stressful situation. Change the
scene by reading a book or playing beautiful music to create a sense of peace
or </span><span style="font-size: 13.3333px;">tranquillity</span><span style="font-size: 10pt;">.</span></span><b style="color: #090909; font-family: Arial, sans-serif; font-size: 10pt;"><o:p></o:p></b></div>
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<b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Avoid self-medication<u><br />
</u></span></b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Although you can use
prescription or over-the-counter medications to relieve stress temporarily,
they do not remove the conditions that caused the stress in the first place.
Pharmaceuticals should only be taken on the advice of your doctor.<b><o:p></o:p></b></span></div>
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<b><span style="color: #422000; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">The bottom line</span></b><b><span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
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<span style="color: #090909; font-family: "Arial",sans-serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Ultimately,
controlling stress is about being practical in dealing with the sources of your
stress, says Colinda Linde. “Separate what you can control, such as your
reactions to a situation, from what is uncontrollable and which only wastes
your time and energy,” she advises.<b><o:p></o:p></b></span></div>
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