April 2013 Newsletter
Stress less during Stress Awareness Month
Did you know that April is Stress Awareness Month? Many of us believe that we can dodge stress in our lives, but a key requirement for successful stress management is to accept that life is stressful, and that you can’t always avoid it. To prevent stress from spiraling out of control it is essential to recognize how your body feels when you are stressed. Once you know what the stress response feels like, you can make a conscious effort to practice relaxation techniques the moment you begin to feel symptoms.
Here are 10 Stress Busters For Weight Loss:
1. Plan ahead. Get organized on the Dukan Diet by planning your meals and snacks for the week ahead to save time cooking on weeknights. Being organized will give you peace of mind and make you less stressed in the evenings. It will also set a positive tone for the day, which can help you get more tasks accomplished
2. Avoid stress eating. In times of stress your body increases levels of cortisol that lead you to crave foods high in fat, salt or full of sugar. Instead, reach for these stress-busting foods: oat bran, omega-rich fish such as wild salmon and tuna, herbal teas and Green tea. Stress also depletes certain vitamins from your body. Multivitamins rich in vitamin B and C, such as our Dukan Multivitamin will help manage the negative effects of stress and keep your body in top form!
3. Daydream. Simply visualize anything that keeps your thoughts away from current stressors. Visualize yourself relaxed by creating a peaceful image or "dreamscape." It can be a favorite vacation setting like a tropical island, or something tangible like the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing. 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 daydream -- in terms of colors, sights, sounds; even touch and feel -- the more relaxed you’ll become!
4. Eat serotonin-rich foods. Long-term stress depletes serotonin levels. Short term stress actually increases serotonin, but after time you get burn-out and it becomes increasingly difficult for the body to produce serotonin. To boost serotonin levels naturally, add the following foods to your diet: turkey, chicken, fish, shrimp, raw nuts like almonds and peanuts (Stabilization phase), eggs and soy foods. Supplements including B vitamins, calcium, magnesium and fish oils also help in the production of serotonin.
5. Show some love. Encourage your body’s natural relaxation response by cuddling your pet, hugging a family member, snuggling with your spouse, or talking to a friend. Experts say social interaction helps you to think more clearly, encouraging you to see new solutions to situations that once seemed impossible. Studies have also shown that physical contact -- like hugging a loved one -- may actually help lower blood pressure and decrease stress hormones.
6. Soothing Sounds. For many of us the first sound we hear upon waking is a loud alarm clock that causes us to wake up abruptly and irritates us first thing in the morning. Instead, change the sound of your alarm clock to a more gentle waking sound to help you start the day on the right foot. Music can calm the heartbeat and soothe the soul. So, when you feel stress approaching, take a musical break by aligning your heartbeat with the slow tempo of a relaxing song. Find ways to add soothing music to your day by setting your dial to a soothing station during your travel commute, or turning on a classic tune in evening to help unwind.
7. Work Out. Working out is one of the most effective stress relievers. If you only have time to do one thing for yourself, make it worthwhile by being faithful to your workout routines. If you have little time for the gym, even a brisk 15-30 minute walk during a lunch break or stretching several times throughout the day will help relieve stress. Check out your Slimming Apt as well for a variety of exercises.
8. Laugh! A popular slogan is that laughter is the best form of medicine and this is true when it comes to stressful and anxious times. Laughter not only relieves tension, but actually improves immune function and lowers cortisol levels. Try to take life less seriously by swapping jokes with your friends, watching a funny movie or tv show, or going to a comedy club.
9. One good thing. Instead of focusing on stress which may create a negative mood, think of at least one good thing that happened to you today. Thinking of small things that many of us take for granted such as having a good night’s sleep, seeing a beautiful sunset, or receiving a compliment from a stranger, can help keep your stress levels down when you take time to savor the moment.
10. Know your triggers. Take time to figure out which situations trigger your stress. If you cannot change the situation, instead place your focus on controlling your reaction to the situation.
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