Learn How to Live Healthy – LIVE!

Want to learn how to eat healthier?

Want to know what the best way to eat is? Low carb? Low fat? Low calorie?

Want to learn how to lose weight?

fruits-and-vegetablesWant to learn how to prevent heart attacks, stroke and cancer?

Want to learn how to lower cholesterol, blood pressure, and blood sugar naturally?

Want to learn more about exercise?

Want to feel better? Have more energy?

Come hear Dr Greenberg discuss these topics and more live!

Best of all – it is free!!

Tuesday, March 5th at 6pm.

Foothills Recreation & Aquatics Center

5600 W. Union Hill Drive, Glendale, AZ

Top 10 Ways to Relieve Stress

  1. Exercise. Exercise can be an extremely effective stress reliever.  When life’s annoyances or frustrating situations build up, you can feel stressed. Aerobic exercise like walking, bicycling, swimstress 1 ming, jogging, and aerobics can provide an effective release of these negative emotions, turning these otherwise potentially unhealthy emotions into motivation for increased health and well-being. Exercise decreases stress hormones, including cortisol,and increasing endorphins, your body’s feel-good hormones, giving your mood a natural boost. Physical activity can also take your mind off of your problems and either redirect it on the activity at hand or get you into a zen-like state.
  2. Breathe Deeply. Feeling stressed evokes tense, shallow breathing, while calm is associated with relaxed breathing. Inhale slowly, taking deep breaths, feeling your entire belly, sides and lower back expand. Exhale, sighing again as you drop your chest, and feeling your belly, back and sides contract. Repeat 10 times, relaxing more fully each time.
  3. Meditate. Meditation involves focusing the mind on a single thought or phrase. It involves staying in the present. Any repetitive action can be a source of meditation. This includes walking, swimming, painting, knitting or any activity that helps keep your attention calmly in the present moment. When you catch yourself thinking about your job, your relationship or your lifelong to-do list simply let the thought escape, and bring your mind back the repetition of the activity. Try it for just 5 to 10 minutes a day to start.
  4. Visualization. To start, simply visualize anything that keeps your thoughts away from current tensions. It could be a favorite vacation spot, a fantasy island, a place in the country or something tangible, like the feel of your favorite silk robe or cozy sweater. The idea is to take your mind off your stress, and replace it with an image that evokes a sense of calm. The more realistic your visualization, in terms of colors, sights, sounds, and touch the more relaxation you’ll experience.
  5. Listen to music. Music can calm the heartbearelax 2t and soothe the soul. Music helps take your mind off your life stressors. So when the going gets rough, take a musical stress detour by listening to your favorite songs.
  6. Laugh. See the humor in life. Laugh at your self and life. Have fun and “play” at life. Act like a child, who has no worries. Watch a good comedy on TV or see one at the movies. Read a funny book or comics.
  7. Learn to say no. Allow yourself to say no to some requests. Don’t over commit yourself. Put yourself first; say yes to you.
  8. Live in the moment. Stop fantasizing about “What If “.  Stop thinking about things in the past that you cannot change and stop focusing on things in the future that may or may nsunsetot occur. Choose from what is available, now. Enjoy the present. Do not miss what is happening now. Enjoy the blue sky, the tall mountains, the colorful flowers, or that gorgeous sunset. Do not miss out.
  9. Write it down. Make notes to yourself. Make a to do list. Write special dates down on your calendar. This way you will not worry about forgetting to do important things.
  10. Be human. Touch, hug someone, hold hands, stroke a pet, make contact with friends and family. Spend time with your pet. Communicate with friends. Spend time with each other. Share the good stuff. Hug three people each day. Relax and enjoy the feeling of human connection.

Can stress make me fat?

stress1 Yes! Stress is a big contributing factor to weight gain and obesity. Unfortunately, stress is pervasive throughout today’s society. We seem to be constantly stressed out. We are stressed out due to work, family, society, and many other life stressors.  When we are under stress, the fight or flight response is triggered in our bodies. Whether we’re stressed because of constant, crazy demands at work or at home or we’re really in danger, our bodies respond the same. It is like we are about to be physically harmed and need to fight for our lives. To answer this need, stress hormones are released, and we experience a burst of energy, shifts in metabolism and blood flow, and other changes. If you remain in this state for a prolonged amount of time due to chronic stress, you start to risk your health. Chronic stress leads to weight gain. The two major stress hormones are cortisol and adrenaline. Too much cortisol slows down your metabolism, increases insulin levels, and leads to weight gain. This makes dieting quite difficult. People experiencing chronic stress tend to crave more processed and sugary foods. This includes sweets, chips, and other foods that aren’t good for you. Prolonged stress can alter your blood sstress2ugar levels, causing mood swings, fatigue, and conditions like hyperglycemia and prediabetes. Too much stress has  been linked to the metabolic syndrome and insulin resistance which can lead to heart attacks, strokes, and diabetes. Excessive stress even affects where we tend to store fat. Higher levels of stress hormones are linked to greater levels of abdominal fat. Unfortunately, abdominal fat is not only aesthetically undesirable, it’s linked to greater health risks than fat stored in other areas of the body. Excessive stress also leads to emotional eating. This is when you are eating to help deal with your stress and not because you are truly hungry. Food essentially becomes a drug. Fortunately, stress can be controlled. The first step in dealing with stress is realizing that you are stressed. What are your stressors? Once you understand what is stressing you, the next step is to implement stress reduction methods. This will be the topic of our next post.