By Liz Makin

There are positive and negative aspects to stress, and it is important to find the right balance in your life. By following good stress management strategies, you can enjoy the beneficial and positive side of stress.

In this article we discuss whether or not stress can be good for you.

What is stress? Stress is the state that you experience when you perceive that you cannot adequately cope with the demands being made on you. You feel under pressure and don’t have the physical and mental reserves to cope. This may be because you don’t know how to cope, don’t have the resources to cope or are in poor health.

What causes stress? Many different situations can cause stress, ranging from a series of minor irritations to major upheavals, including work pressures, personal problems, financial worries, health concerns, perfectionism, procrastination, poor time management, putting too much pressure on yourself, low self confidence, negative self talk or not looking after yourself. Sometimes there is no obvious cause of stress at all.

What are the symptoms of stress? How you cope with stress lies in how you relate to yourself as each situation arises. If you cannot cope, you experience a build up of tensions that can affect you physically, psychologically and emotionally. Symptoms of stress can include:

- Physical signs such as chest pains, increased blood pressure, heart racing, palpitations, panic attacks, constant tiredness, cramps or muscle spasms, food, cigarette or drug cravings, dizziness, lack of appetite, nail biting, headaches, stomach disorders, feeling sick, frequent crying, restlessness, sleeping problems and a tendency to perspire. The body produces ‘fight or flight’ chemicals which prepare the body for an emergency. Cortisol releases fat and sugar into your body and reduces the efficiency of the immune system. Long term these can lead to high blood pressure, strokes, heart attacks and other major health problems.

- Emotional symptoms such as feelings of anxiety, fear, anger, frustration, psychosomatic illnesses and depression. Thoughts may become jumbled and confused and you may become preoccupied with problems.

- Behavioural changes such as being withdrawn, indecisive, inflexible, inability to sleep, increased sensitivity to criticism, irritability, tearfulness and aggression, as well as inability to concentrate.

How can you manage stress? Managing stress is one of the areas that my clients often ask for support with. Stress management involves recognising the symptoms of stress, identifying the causes of stress, taking action to address the causes and thereby reduce the symptoms and where necessary, taking interim steps to relieve the symptoms until the underlying causes have been addressed. There are many different ways of managing stress, including:

-Time management, including goal and action planning, delegation, controlling perfectionism and overcoming procrastination.

- Assertiveness, including recognising behaviours, dealing with criticism and with anger and learning how to say no.

- Rational thinking, including positive thinking, challenging distorted thinking and irrational beliefs.

- Self care, including relaxation, having fun, learning to express yourself, understanding yourself, exercise, healthy eating, a good work-life balance, developing hobbies and interests, expanding your circle of friends and looking after your mental health.

- Medical, including various types of medication.

- Stress management therapies, including psychotherapy, counselling, massage, aromatherapy, reflexology and many more.

Can stress be good for you? Stress is not necessarily bad or dangerous and if you can manage stress in a positive way you can keep on top of things. You will then see stress as invigorating and challenging rather than something to fear. As stress levels increase we move from a state of low performance to a state of peak performance, but as stress levels continue to increase our performance decreases again, as we become overloaded and reach a state of exhaustion and burnout. It is therefore a delicate balance and different for each person. However if stress is well managed it can be beneficial.

If you would like further information, or to use any of our services, please refer to the Makin It Happen – Coaching, Mentoring & Stress Management website at http://www.makinithappen.co.uk, or contact Liz Makin at Liz@makinithappen.co.uk.

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http://EzineArticles.com/?The-Positive-Side-of-Stress&id=2603607

One of the most difficult forms of stress to avoid is workplace stress. You have to go to work and once there you run across many stressing situations. But stress is not totally necessary. As with other forms of stress, there are ways to manage the stress found in the workplace. And if you cannot avoid it, then try to manage it.

Workplace stress is often manifested by everything needing to be completed today. As an example, your boss has already given you dozens of things to do, each with equal importance. Of course, there isn’t enough time to do all of them justice. And in addition, your boss comes and asks about a report or project completed sometime ago and when you get that, here is more work to do. It appears never ending but it is manageable.

The best way to begin to manage the stress is by focusing on only one task at a time. Multi-tasking will lead to failure as it impacts your system. Changing focus between projects makes demands on your brain and it takes time to change your thoughts from one project to another. If you maintain your focus on a single project then your energy and thoughts remain concentrated instead of scattered by multiple projects.

Another of the biggest distractions is coworkers. One of them will often ask for your opinion or for your help with their project. This takes time and focus away from your tasks and if possible delay or avoid these time wasters. Saying “no” will help to avoid distractions. I know, it is difficult to just say no, so it may be better to tell them “As soon as I am done here” or “No, not right now”. This will give you time to finish the task at hand and by the time you finish, they may have forgotten they asked you for help or may have found a solution on their own. If not, then you can take the time to help them.

There are times when your concentration just disappears causing many difficulties. You end up staring at the computer screen without being able to figure out what it means or you read the same paragraph over and over without comprehending it. At times like this you aren’t being effective so it is necessary to break your focus before you miss the deadline. Get up and take a walk around the building, go to the restroom, get a drink and when you come back to your desk, you will be refreshed and ready to continue. You will have reduced the stress level and will be able to work effectively.

There are various exercises you can do while at your desk to help in reducing stress. Get a little stress ball and squeeze it regularly and do some stretching exercises while at your desk. When you work your muscles it helps maintain circulation and keeps you alert and aware. You won’t manage a full body workout sitting at your desk, but any amount of exercise will help to keep you focused.

If you take a look at your work space you may find that it is not comfortable for you. It may be noisy, or your desk may not be the proper height for you, or you may not be comfortable for other reasons. It may not be ergonomically correct. In order to work with as little distraction as possible you must be comfortable to avoid more stress. Having your office set up just right for you is the ticket. And addressing the little things in your office will assist you in working more consistently and confidently.

A part of working is stress in the workplace. Using proper stress management techniques can minimize the stress. Once the stress is minimized work becomes more pleasant leading to more productivity. If you take care of yourself and the work area around you first then the stress will not control you.

About the Author:
Charlie Frograrth has an interesting blog on Managing Stress. Visit it at Managing Stress

The cholesterol in blood comes from two main sources: the foods we eat and what we manufacture. Cholesterol levels that are too high or too low in the blood can be a very dangerous factor, often leading to a heart attack or a stroke. There are many people who take statin drugs to reduce their cholesterol. However, there are many natural foods that you can eat to help lower cholesterol safely and naturally without the use of dangerous statin drugs. You may notice a substantial improvement in your cholesterol level once you begin consuming these whole foods on a daily basis.

Here is a list of the top 10 natural foods to help maintain a healthy cholesterol level in the body.

Oat bran and brown rice bran are the best foods for reducing cholesterol. They are rich in soluble fiber, thereby lowers cholesterol levels by binding fats and heavy metals.

Blueberries (organic) alone may help lower cholesterol as effectively as statin drugs! Berries, in general, help prevent oxidation of bad cholesterol and they are super abundant in antioxidants.
Fish is a good source of protein and omega 3 fatty acids, which has been shown to lower LDL cholesterol and raise HDL cholesterol. Omega 3 fatty acids also help to lower triglyceride levels.
Garlic contains allicin and can have a powerful antioxidant effect. Lowers cholesterol levels and blood pressure.
Apples contain both soluble and insoluble fiber. Apple’s two kinds of fiber are useful for reducing cholesterol levels and for decreasing your risk of hardening of the arteries, stroke, and heart attack. Apple’s insoluble fiber works to remove LDL from the body, while apple’s fiber pectin reduces the amount of LDL cholesterol made in the liver.
Nuts are abundant in fiber, phytonutrients and antioxidants such as vitamin E and selenium. Nuts also contain plant sterols and the healthy fats (mono-and polyunsaturated).
Beans are high in soluble fiber; lowers the bad cholesterol and raises the good cholesterol. Other foods high in soluble fiber include lentils, peas, and ground flaxseeds.
Foods with Plant Sterols (or stanols) are powerful phytosterols found in plant membranes that may block cholesterol absorption. Sterols are found naturally in several kinds of fruits, vegetables, nuts, seeds, cereals, legumes, and vegetable oils.
Olive oil has been known to reduce LDLs, raise HDLs, and is rich in antioxidants.

Soy protein -studies show that a total daily intake of 25 grams of soy protein significantly lowers LDL cholesterol levels. Soy has a high amount of polyunsaturated fats, fiber, vitamins and minerals. Soy products are also a great replacement for animal products.

Last but not least, it’s important to keep in mind that cholesterol is found only in animal products, not plant foods. Therefore, eating fewer animal foods and more plant foods will lower the blood cholesterol. If you already have high cholesterol, temporarily changing to a vegetarian diet with fish and non-fat dairy products, such as yogurt may help lower your levels quickly.

Robin Reichert is a natural health writer, AFPA Certified Nutrition and Wellness Consultant, and is currently a graduate student of natural health at Clayton College. Lifelong learning and educating others about natural health is her passion.

For more natural health and wellness information, please go to Robin’s Wellness Resource Center at http://www.wellness-bee.com

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http://EzineArticles.com/?Top-10-Natural-Foods-to-Lower-Cholesterol-Safely-and-Naturally&id=1549001

Chinese people have known of the health benefits of raw garlic for thousands of years. In China, apart from being used to flavor food, garlic is also traditionally used in teas and folk remedies. Why? Garlic is one of nature’s strongest immune system boosters, and a powerful antibiotic, digestive aid and libido enhancer. As you’ll see below, these are just some of the health benefits of raw garlic.

However, while the health and medicinal benefits of garlic are numerous, it can also overheat your system if you eat too much. According to Traditional Chinese Dietary Therapy, garlic is warm in nature and a strong stimulant. Therefore, people who have excess heat in their body should first balance their system. Excessive internal heat comes from eating too many heating foods and drinks, e.g. meat, fried foods, coffee and alcohol. This causes symptoms like red eyes, bad breath, constipation, yellow urine, a yellow tongue moss and acne. If you have these kinds of symptoms, eliminate or greatly reduce the above items from your diet for a few weeks before you start eating garlic regularly, or it will just make your body hotter and your symptoms worse.

Below are some main health and medicinal benefits of garlic. Note: To get the full health benefits of raw garlic, you have to do just that – take it raw! Commercial garlic pills, tablets, oils and capsules, especially the odorless ones, are often devoid of the active enzymes that provide the benefits. Crushed, raw garlic may be mixed into virtually any meal, or put in gelatin capsules for easy swallowing, or drunk as a tea by simply crushing 1 or 2 cloves and adding hot water. These methods may not be very appealing, but do you want the benefits or not?

Health & Medicinal Benefits of Garlic

Powerful immune system enhancer

Antibacterial, antiviral Antifungal – effective remedy for yeast infections & candida

Clears boils & infected sores

Improves appetite Digestive aid – especially good if eaten with meat

Increases libido – take several raw cloves a day

Expells intestinal parasites & worms

Reduces high cholesterol

Health Remedies Using Garlic Cloves

Below are some Chinese health remedies using garlic cloves as the main ingredient. These are common, traditional ways that Chinese people make use of the health benefits of raw garlic.

Garlic Tea: Put 1 or 2 cloves of crushed garlic and 1 or 2 grams of loose-leaf green tea in a teapot. Add a teaspoon or two of unrefined brown sugar if you wish. Pour in boiling water that has been left to cool slightly. Stir the mixture and let it steep for several minutes before drinking. Afterwards, leave the ingredients in the pot, as you can top it up with more water once or twice throughout the day. This is a common folk remedy for killing germs and resolving toxins in the body.

Garlic Nose Drops: This is a preventative for the common cold and sinus problems. Crush several cloves of garlic to obtain the juice. Mix with warm water at a ratio of two parts water to one part garlic juice. Lie down and use an eye-dropper to place a couple of drops into each nostril as soon as you feel any symptoms coming on. Continue for as long as necessary. If the drops overly irritate your nostrils, stop, or reduce the number of drops.

Garlic Paste: Crush 2 garlic cloves and mix with several drops of pure sesame oil to make a paste for external application to boils,carbuncles and infected sores. Cover then reapply when the paste becomes dry and falls off. If the skin becomes overly irritated discontinue use or wait for a day or two and try again.

Maximizing the Health Benefits of Raw Garlic

To get the full health benefits of raw garlic, whether in salads, as tea, or in capsules, it’s important you eat less refined, processed and canned foods, and more foods in as close to their natural state as possible. Afterall, what’s the point in taking fresh, raw garlic to improve your health while, for instance, continuing to eat nutritionally-dead, toxin-producing junk foods?

Matthew Scott is a professionally trained Chinese medicine practitioner from Australia, now living in China. Matthew offers [http://www.chinese-herbal-remedies.com/online-herbal-remedies-advice.html]online herbal remedies advice at his website, Chinese-herbal-remedies.com

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Do you know what your Vitamin D level is? Chances are you don’t and chances are it’s low. Research seems to be coming out almost daily about the effects of Vitamin D deficiency and how many people are deficient. Estimates range from about 35% in young people to 100% in the elderly.

There is a growing awareness of how critical Vitamin D is to our health. There have been many studies on various diseases and conditions which point to Vitamin D deficiency as playing a relevant role. Recent research indicates that the following may be associated with Vitamin D deficiency:

• rheumatoid arthritis
• cognitive impairment and dementia.
• hypertension which may cause high blood pressure
• metabolic syndrome, a precursor to type II diabetes
• heart disease

As you can see most of the above are related to inflammation. People with higher levels of Vitamin D also have better lung capacity, something that could be important to asthma sufferers.In fact, in the May 1, 2009 issue of American Journal of Respiratory and Critical Care Medicine, researchers at Harvard Medical School and Brigham and Women’s Hospital in Boston report a link between insufficient levels of vitamin D and increased severity of asthma in children.

There is now increasing evidence that Vitamin D deficiency plays an important role in the increase in autism. Vitamin D goes through two biochemical processes which ultimately produces calcitriol, which affects brain cell development. Some research indicates that a low Vitamin D level in a pregnant mother will affect brain development in the baby. The research while not conclusive, at this time, gives hope for a solution to the increasing incidence of autism.

Vitamin D is also essential for the absorption of calcium which children need to grow health bones and adults need to prevent osteoporosis.

Vitamin D is not something we get in large quantities from food but rather something we absorb from sunshine. As we have become a society who spends more and more time indoors or covered up when we’re outdoors, our Vitamin D levels have dropped. And many of us live in northern climes where, at least in the winter months, there may not be a lot of sunshine. Although surprisingly, there is a large number of people in states like Florida and Texas with below normal Vitamin D levels. Taking Vitamin D3 supplements is an inexpensive and simple solution which scientists believe will give us more protection against many diseases that are on the rise.

The daily recommended dosage of Vitamin D3 has changed drastically recently as more data becomes available. Cancer prevention specialists at the University of California are now recommending as much as 1000 IU/day. There are actual studies which show Vitamin D3 is effective in treating and preventing prostate and colon cancer and new studies are indicating the same may be true for many other types of cancer.

Remember the blood test for Vitamin D levels is inexpensive and can be easily added on to any blood test you may have. The recommended level of Vitamin D is 75-125 nmol/L. Check with your doctor before beginning any new supplementation.

Karen Davison helps people live a healthier, longer, more energetic life. Karen’s passion is helping others discover and realize their dreams, so they too can choose the lifestyle they desire. Learn more about health and nutrition at http://www.metabolicplan.wordpress.com

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http://EzineArticles.com/?The-Vitamin-D-Deficiency-Epidemic&id=2444533

Some schools participate in yoga programs especially designed for children. However, if you don’t have this facility available to your kids, then there are many yoga schools now that do include after school programs for children, and if there is a yoga school near you that doesn’t then be proactive and get some friends with children that would be interested and go and request if one could be organised. If they receive expressions of interest they may provide a class especially for your group.

You never know, it might just be catching. The message here is don’t wait for stress in your children to become a major issue. Work on it now so that the child has tools and skills to help them through the rest of their lives. They will thank you for it eventually.

Good health!!!

Marita Reynolds. Copyright 2009.

We are pleased to have our Sole Response blog up and running as a forum for all things related to health and wellbeing. Please feel free to submit any posts that are relevant. We look forward to sharing your experiences, feedback and comments.

Thank you and Good health !!!!

Marita Reynolds