Natural Stress Busters That Really Work

By Jessica Smith
Get results and stay motivated with your new workout routine by avoiding these common pitfalls

Sprinkle Fresh Nutmeg
In India, they've long used nutmeg to shake off funky moods. Reason? Studies there show that inhaling nutmeg's aromatic oils can kick-start the brain's production of relaxing, stress-soothing alpha waves almost instantly. Eating nutmeg can give you an even more impressive boost. According to Stanford University researchers, adding a quarter teaspoon to your daily diet could help you feel calmer and less easily rattled in as little as two weeks. Credit goes to nutmeg's active compounds -- myristicin and elemicin -- which actually mimic mood-boosting Prozac, the study authors say. Sprinkle fresh nutmeg over cereal, fruit, yogurt, hot cocoa and cider, and sneak it into recipes whenever you're whipping up sauces, veggie dishes and baked treats.

Write Yourself Big, Big Love Notes
Posting upbeat notes or inspirational sayings can help you feel more calm and confident. But, for an added dose of positivity, write larger -- or use a bigger font, if you're typing on your computer. According to a study at the Humboldt University of Berlin in Germany, the soothing effect kicks in faster and lasts longer when women read upbeat messages written in larger print, instead of squished onto tiny slips of paper. Turns out, study authors say, your brain sees bigger words as more important, so it gives them a bigger emotional punch.

Walk Through a Door
Ever find that once you start thinking about something that's really bugging you, it's hard to shake off the stress and switch to happy thoughts? Try getting up and stomping through a few doorways! A recent study at Indiana's University of Notre Dame suggests that this simple trick can help you put an end to worrisome thoughts. How? According to the study authors, passing through doorways signals your brain's frontal lobe to file away what it's been stewing about and start fresh -- and being able to file away the unpleasant thoughts can help dampen your production of the stress hormone cortisol in as little as five minutes.

Play "Go Fish"
Great news from Harvard University researchers: Playing card games helps people relax, focus and squelch their worries so effectively, that it provides the same stress-busting benefits as exercise! It doesn't matter if you opt for something simple, like Go Fish with the kids, or dive into a no-holds-barred game of bridge with your most competitive friends!
For an added boost: Share jokes with your card partners. Researchers at Western Illinois University say that regularly enjoying -- and telling -- funny tidbits helps women feel more confident and secure and dials down chronic anxiety in about three weeks.

Hold Your Breath
Talk about a vicious cycle: When you're stressed to the max, you naturally breathe more quickly and shallowly, exhaling lots of carbon dioxide. As your blood levels of carbon dioxide plummet, your central nervous system becomes confused, triggering even more anxiety! To nix nervousness fast, inhale deeply, then hold your breath for as long as you comfortably can. According to Stanford University researchers, your carbon dioxide levels will quickly creep back up to normal range, calming your central nervous system and cutting your edginess and anxiety in half. Then to prevent future anxiety flare-ups, holistic medicine physician Christiane Northrup, M.D., author of Women's Bodies, Women's Wisdom, suggests focusing on breathing slowly and deeply whenever you're surrounded by bedlam.

Click here to see more ways to bust stress

10 Secret Stressors

Got stress? Most of us do. And you’re probably already aware of the usual suspects, like money, kids, work, rocky relationships and your health. But maybe you haven’t considered the lesser-known stressors in your life. Without us even knowing it, there are plenty of unexpected causes of day-to-day worry and anxiety. Here, our experts discuss some sneaky sources of stress and exactly how to deal with them.

1. Your Doctor

You go to visit the doctor to feel better, right? But many women may find that certain doctors’ interpersonal skills and lack of “bedside manner” can leave them feeling agitated and anxious. In fact, many women may leave the doctor’s office feeling more stressed out than when they arrived. If this sounds familiar, it’s time to find a new physician, says Phyllis Goldberg, PhD, a family and relationship expert practicing in Marina Del Ray, California. “This is a partnership, and the relationship has to work for you,” she says. “So get in the driver's seat—talk to your friends, look online, make a list of what you want and interview until you find the doctor that you know is right for you."

2. Your Coworkers

Most people assume that in a work environment it’s the boss who will be the most anxiety-producing personality, but that’s not always the case, says Linnda Durré, PhD, a Florida-based psychotherapist. You spend the most time, she says, with your professional peers—and it may be that your stress at the office is more about your coworkers than your boss. Just because you’re at the same place in the office hierarchy doesn’t mean that you won’t clash on certain issues. In Dr. Durré’s new book Surviving the Toxic Workplace, she offers the following way to conquer coworker conflicts. “Use the ‘sandwich technique,’” she says. “Start out with a compliment about the person, then go directly to the problems. Be specific, give feedback, stating it clearly and giving examples of the toxic or faulty behavior and how you want it to change. Then end on a positive note with what you’d like to have happen.”

3. Your Dog

Rufus the dog or Fluffy the cat may be your loyal best friend, but pets are a source of stress, too. (Anyone who’s ever had to take their dog to the emergency animal hospital at 2 a.m. or has been awakened by their cat’s whining at 4 a.m. knows about that!) There is such a thing as pet-induced anxiety, says Rosemary Lichtman, PhD, a relationship and family expert in Marina Del Ray, California. If you find that your pet is interfering with your sleep, destroying your house and generally causing you anxiety—it’s time to take action, whether it’s hiring a dog trainer, speaking to your vet about your cat’s destructive habits or even finding your pooch a new home. Your pet should enhance your life, not make it worse. But Dr. Lichtman reminds us that, despite all the hard work, “the benefits do outweigh the costs.” She adds, “Studies have shown that people with pets are happier, have less stress and live longer. So keep that in mind during those midnight wakeup calls."

4. Your Bedroom

It’s supposed to be the most restful, calming room in your house. Is that true of yours? If there’s unfolded laundry piled high on your bed and clutter on your bedside table, it may not only be interfering with your sleep—it could also be increasing your stress levels. Past studies have found a correlation between messy homes and unhappiness, mild depression and elevated anxiety. "With a busy life, things can pile up before you know it,” says Dr. Goldberg. “But you're in charge here, and you really can get a handle on this. It's hard to clean up a huge mess, so take it one step at a time. And if you're feeling overwhelmed, you can even bring in a professional organizer.”

5. Your Alarm Clock

Research has indicated that alarm clocks illuminated with blue light may interfere with circadian rhythms, possibly interrupting your sleep, which can sap you of energy and leave you underprepared to deal with daily stress. Alarm clocks with a loud, shrill pitch may also produce a jarring effect that can jolt the body with stress upon waking. While it’s not likely that the ring of your alarm clock will cause serious health problems, researchers have linked the morning hours to a higher incident of heart attacks, and some have questioned whether our bodies may be better suited to peaceful, slower wakeups. “Find an alarm clock with a soothing chime,” says Dr. Durré. Better yet, she adds: “Get a good night’s sleep so you don’t even need an alarm.”

6. Facebook

You love taking a midday break from work and finding out what your pals are up to, but could everyone else’s status updates be stressing you out? Maybe, says Dr. Lichtman. "Social networking, like any relationship, can have an impact on your emotions,” she says, adding that online news bites can sometimes, inadvertently, make others feel inadequate. (For instance: the status update from your old friend from high school who announced that she’s just met Prince Charming, who’s taking her on a two-week Mediterranean cruise, just as you’ve signed your divorce papers.) “Notice how you're feeling when you spend time on Facebook and pay attention to why,” she says. “If it makes you feel bad, trust your instincts and log off. Call a friend, curl up with a good book, go for a walk—do something that genuinely brings you pleasure."

7. Your Keys

Have you ever lost your keys? Your cell phone? Or—gasp—your wallet? Your heart probably started racing as stress hormones pumped through your body. This kind of stress is normal, but if you’re constantly losing your most important belongings, it may be time to make some changes. “When I was in graduate school, I used to lock myself out of my house and my car all the time because I wasn’t concentrating and was always rushed and in a hurry,” says Dr. Durré. “I bought a long neck chain and put one car key and one house key on it, and tucked it in the middle of my bra, so I was always protected from lockouts. It worked!” Try making a few duplicate house and car keys, she says. Also set your cell phone, keys, wallet and other essentials in one consistent place every day when you walk into your home.

8. Your Computer

If you take your work laptop home on the weekends, maybe you should reconsider—or at least designate one day during which you don’t think about work or feel tempted to turn on your computer. Here’s why: Studies have indicated that when people are in front of a computer they often exhibit stress responses, such as increased breathing rates and tense arms and shoulders. "Information overload is stressful and affects you physically,” says Dr. Goldberg. “You can break the habit and set boundaries for yourself. Limit your screen time, don't check your e-mail so often and take frequent breaks.”

9. The Light in Your Bathroom

Is the light in your bathroom flattering, or does it illuminate every wrinkle, enlarged pore and blemish on your face? The answer is important, says Dr. Durré. How you see yourself when you start your day may play a role in your self-image and stress levels. “Research has shown that fluorescent lights increase ADD and ADHD symptoms in children because of how they affect their brain,” she says. While it’s not clear whether glaring fluorescent lights have a similar impact on adults, if the light in your house is bothering you, it may be time to make a change. A simple investment in a dimmer switch or a new bulb may be a small way to make you feel better about yourself each morning.

10. Celebrity Gossip

Sure, it can be fun to stay up to date on Brad and Angelina—and did you see Jennifer Aniston’s new house?! But experts have always warned that celebrity ogling may come at a cost to your happiness and stress levels. “Comparing yourself to celebrities and movie stars is difficult at best,” says Dr. Durré. “They have personal trainers, beauticians, housekeepers, maids, butlers, gardeners, chauffeurs, nannies and cooks.” Instead of fixating on such lifestyles, “accept yourself for who and what you are,” she adds. Try this: Only allow yourself to sink into celebrity gossip, whether it’s in print, on TV or on the Web, when you’re doing something to better your own health and happiness, like running on a treadmill or cooking a healthy meal.

Source: http://health.yahoo.net/articles/stress/photos/10-secret-stressors

3 Things Not to Do While Texting

In September, a woman in Alaska plunged 60 feet down a seaside cliff while texting as she walked near the edge. Maria Pestrikoff reportedly landed on the rocks below with a cold tide rolling in. Fortunately, the quick action of emergency responders saved her. But it was a dramatic example of what can happen when people mix walking and texting.

You hear a lot about the dangers of texting and driving—and for good reason. Drivers who text behind the wheel are 23 times more likely to crash than drivers who aren’t distracted, according to the National Highway Traffic Safety Administration.

But there are a number of other things you probably shouldn’t do while texting. (Hint: Strolling up to the edge of a cliff is near the top of the list.)

Texting and Walking

The hazards of walking and texting are well documented. In a recent study, researchers from the University of Alabama at Birmingham asked college students to play pedestrians in a computer simulation of a street scene. Those distracted by texting or listening to music were more likely to be hit by a vehicle while crossing the virtual street.

Obviously, not watching where you’re going can get you into trouble. But there’s more to it than that. The combination of walking and texting also uses more of your mental resources than, say, walking and chewing gum. You could be so preoccupied that you experience what psychologists call “inattentional blindness.” This simply means looking at something—an oncoming truck, for example—but failing to register it because your mind is elsewhere.

The crucial role of attention was neatly illustrated by another study. A research team at Stony Brook University asked volunteers to first look at a target on the floor about 26 feet ahead. Then, with their view of the floor blocked, the volunteers tried to walk straight to the target by memory. Those who also texted during the task walked slower and veered farther off course than those who didn’t text. So even in a situation that was rigged so that nobody could see where they were going, texters were still at a disadvantage when walking.

5 Hidden Dangers in Your Home

Texting in Class

Texting might help you survive a boring class or meeting, but it may also hamper your ability to get anything out of the experience. In recent research, college students who texted frequently in class had more trouble paying attention to lectures—a prereq for learning from them.

Fang-Yi Flora Wei, PhD, the study’s lead author and an assistant professor of broadcast communications at the University of Pittsburgh at Bradford, notes that students may believe they’re doing just fine by multitasking. Research, unfortunately, suggests otherwise. There may be limits to how well the brain can learn when constantly switching back and forth between two information-processing tasks, such as texting and listening.

Texting at the Table

Questions of etiquette aside, texting at the dinner table isn’t the best way to enjoy a meal with others. It keeps you from giving your full attention to your dining companions, and that may mean you’re losing out on the healthy benefits of social time.

In a study of families with a child who had asthma, when family meals were characterized by lots of lively, interested conversation, the child’s symptoms were more likely to be well controlled. But when mealtimes were full of distractions such as texting, the child’s asthma tended to be worse. In short, it seemed that sharing a family meal helped boost kids’ well-being, but only when people paid attention to each other rather than to their phones.

Source: http://health.yahoo.net/experts/allinyourmind/3-things-not-do-while-texting

New 'Beauty' Routine for Men

None of us grew up watching our fathers dabbing moisturizing cream on their eyes or lying on the couch with tea bags on their face. But men are wising up; sales of department-store eye products for men shot up a whopping 33 percent in 2011 over 2010. Eye creams and gels for men brought in just $3.5 million in 2007. In 2011 they jumped to $5.4 million.

It makes sense. Everyone wants to look younger, though men have long avoided using anything that could appear to be unmanly. “Women go to the bathroom together and talk about lip color, but in my experience guys don’t get together for 'Monday Night Football' and talk about what eye creams they use,” Brian Boye, fashion and grooming director for Men’s Health magazine, recently told The New York Times.

A Little Dab’ll Do Ya

For the uninitiated, the wall-sized display of eye creams and gels in the store can be daunting. However, the right product choice can really pay off, as a growing number of guys are discovering.

“My wife said I was getting the old turkey’s feet on the sides of my eyes, the wrinkles,” said Lieutenant George Del Grande, who works two 24-hour shifts a week at the Belleville Fire Department in New Jersey. “I also get dark circles under my eyes, and people tell me I look tired.”

Now he uses Protein Booster Eye Rescue by Jack Black ($40), which promises to combat puffiness, dark circles and fine lines. “When I use it, I get compliments like, ‘You look well-rested,’ or ‘You look healthier,’ or ‘You look like you went tanning,’ ” Lieutenant Del Grande told the New York Times.

10 Foods For Healthy Skin

Finding the Right Wrinkle-Fighter

How can a guy possibly select the right product for his face? First, know your problem, and then read the ingredients. There are important differences between creams and gels, and those differences affect how well a product will work for you. As a general rule, creams are more effective in fighting wrinkles, and gels are better for bags and dark circles under the eyes—a particularly troublesome problem for men, says Dr. Macrene Alexiades-Armenakas, a Manhattan dermatologist and assistant clinical professor at the Yale University School of Medicine. A few pointers:

• Gels work on bags and under-eye discoloration because they have a cooling effect that constricts blood vessels in that area. Look for gels that contain caffeine and you’ll decrease the puffiness even more, Dr. Alexiades-Armenakas advises.
• Chill your eye gel in the refrigerator to maximize its anti-puffiness power.
• Use gels in the morning or before going out in the evening and you’ll appear more refreshed.
• Creams are better for wrinkles because of their richer consistency. Like other moisturizers, they do much of their work overnight, so apply eye cream at bedtime.
• Look for eye cream containing Coenzyme Q10, a powerful antioxidant believed to help fight wrinkles.

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What are men buying?

Most major cosmetics companies now offer eye creams and gels for men. The editors of Men’s Health chose Lab Series Max LS Instant Eye Lift ($44) as the top eye product of 2012, and Chris Salgardo, president of Kiehl’s, told The New York Times that sales of his company’s Facial Fuel Eye De-Puffer ($20) has risen some 30 percent each year since the product was introduced four years ago.

Other apparently popular products include Clinique’s Age Defense for Eyes (a cream, $28) and Anti-Fatigue Cooling Eye Gel ($28) and, in drugstores, Nivea for Men Eye Roller Gel ($8) and L’Oreal Paris Men’s Expert Hydra-Energetic Ice Cold Eye Roller ($11).

Natural Alternatives

Those tea bags you thought were only for making tea? Try them on your eyes--you might be surprised at how well they address the under-eye bags. Chill them first in the refrigerator and you’ll benefit from both the cooling action and the caffeine in the bags—and do use caffeinated tea. Herbal teas don’t have the same effect. A few more tips:

• If you don’t have tea, slice a cold cucumber and place it over your eyes. Cucumbers don’t contain caffeine, but they’re packed with antioxidants that will be good for your skin, and you’ll get the cooling benefit.
• In a pinch, relax for a few minutes with a cold compress over your eyes.
• Allergies and nasal congestion can sometimes darken the veins under the delicate under-eye skin. Treat the condition with a saline spray and your dark circles might diminish.
• It’s said that elevating your head on several pillows as you sleep can prevent blood from pooling under the eyes. It’s worth a try.

Prevention is Key

You might also consider a few minor lifestyle adjustments. Try these tactics:

• Get enough shut-eye. “There’s a reason it’s called `beauty sleep,’” Dr. Alexiades-Armenakas told the Times. Sleep is essential for resting your muscles, otherwise you deprive them of oxygen. The result is dilated vessels, puffiness, and discoloration.
• Eat foods rich in omega-3 fatty acids. A diet containing plenty of salmon, tuna, mackerel, walnuts, and soy boosts collagen production, allowing fewer wrinkles to form.
• Stop squinting! Use reading glasses, and invest in sunglasses that protect against UV rays—the ones that damage connective tissues in the skin—and those rays beam down year-round, not just in summer.
• Don’t smoke! Among the multitude of reasons why smoking is bad for you, it gives you wrinkles. Smoking reduces production of elastin and collagen in your skin by up to 40 percent—including the skin around your eyes.

Be Careful What You Eat or Drink in the Sun

Every year, I have at least one alarmed parent bring in their 16- to 25-year old child with a strange rash on their skin after vacation. First, I ask where they went on vacation. Then, I smile at the unsuspecting teen and say, “So, how were the margaritas in ______?” And I’m right every time. (Tequila shots and margaritas seem to be the most common culprit here in Miami.)

Vegetables and fruits can cause skin reactions when sun exposure is involved. It only occurs in sun exposed areas. The dark skin reaction is called phytophotodermatitis and presents as a brown, tanned looking patch on the skin, often in a strange shape. Imagine squeezing a lime and having the juice run down your hand, and developing a dark patch in that dripping shape. It usually occurs on the arms and legs after vacation. I often see patients with this the week after Spring Break or Memorial Day weekend. They are often perplexed about what caused this strange dark patch on their skin in the first place.

These dark patches on the skin are actually areas of skin that tanned better upon sun exposure than the normal skin does. In fact, these areas can become sunburned and blister, while other areas of skin show no sun damage at all. It is a mystery for those who have not been educated about phytophotodermatitis (which in Latin means a rash caused by plants and the sun.) Citrus (especially limes), figs, celery, parsley and carrots (and other closely related fruits and vegetables) contain light-sensitizing botanical compounds. When these compounds are on the skin and exposed to ultraviolet light, the excessive tanning ensues. So let’s say you’re drinking a margarita and a little drips on your leg or you’re drinking a Corona and you don’t wash the lime off your hands. Those drops or residue can leave a dark mark after spending time in the sun.

Obviously prevention is key here, but if you experience phytophotodermatitis, there are a few things you can do. First, treat the inflammation immediately as you would a sunburn with aloe and an antioxidant serum containing vitamin C, such as IS Clinical C and E Serum Advance+ or SkinCeuticals CE Ferulic. Your dermatologist may also prescribe a bleaching cream to lighten the dark spots.

But whatever you do, please don’t not try this as a way to increase tanning. If you do, you risk uneven pigmentation and possibly a terrible sunburn.

Apples: The Secret to Longevity

As the cooler fall temperatures replace the sweltering summer haze, there is no better time to enjoy this season’s bounty of delicious, juicy apples! You may be familiar with the expression of eating an apple a day will keep the doctor far away. There is increasing evidence to justify the cardiovascular health benefits of consuming this shiny, crispy fruit. But, eating your way through apple pies isn’t the best route to heart health. Instead, toss that artery-clogging crust, shine those apples, and nibble your way into sweet longevity!

Apple Picking

This tart and juicy fruit is the perfect treat to satisfy your sweet tooth. Packed with phytonutrients, apples can help you maintain healthy blood sugar levels. Apples have a treasure trove of antioxidants that can help reduce glucose absorption and stimulate insulin receptors. In order for sugar to enter our cells from the bloodstream, insulin receptors must bind together with the hormone insulin, to enable sugar to pass through the cell. Research indicates that polyphenols in the apple, like quercetin, can have a positive effect on insulin sensitivity and carbohydrate metabolism. Quercetin also benefits us with its anti-inflammatory properties by reducing levels of C-reactive protein; when elevated, this protein can increase the risk for heart disease. Find out more about quercetin in the Natural Health Dictionary.

Apples are also an excellent source of the fat-soluble fiber pectin, which partners with polyphenols, contributing to reduced triglycerides. This nutrient interaction may be responsible for the cardiovascular benefits of apples. Whether you enjoy biting into a great Granny Smith or prefer a mouthwatering Macintosh, your taste buds and heart will jump for joy!

One a Day Keeps Hunger at Bay

To increase satiety, research suggests that it is best to consume apples in their whole food form. Recent studies compared the intake of whole apples to the intake of applesauce and apple juice. The researchers discovered that less hunger and greater satisfaction was reported after consuming the whole apple. In addition, when eating a medium apple about 15 minutes prior to a meal, calorie intake of that meal decreased by 15%. Whole apples take longer to chew and eating the skin contributes to a higher fiber intake. Apple juice, however, lacks the texture and fiber of whole apples. And some applesauce contains added sugars and lacks the beneficial skin of whole apples. When possible, enjoy apples in their whole, natural form.

Apple of My Eye

Some preliminary research suggests that apples may benefit those with age-related illnesses such as macular degeneration of the eye and Alzheimer’s disease. Other studies have demonstrated that the antioxidants and anti-inflammatory properties in apples may decrease the risk for asthma. In addition to such vast health benefits, apples have also been associated with lung cancer risk reduction. Discover more about apples in the Natural Health Dictionary.

This versatile fruit can be consumed alone or added to your favorite meals and recipes. Try the following simple and healthy treats to boost your longevity.

Chunky Applesauce Recipe

• 2 Granny Smith apples (optional to peel the skin)
• ¼ cup water
• 1 tsp vanilla extract
• 2 cloves
• zest of one lemon
• juice of 1 lemon
• honey or stevia (optional)

Wash apples well. Core the apples and chop them into about ¼ inch cubes. Combine apples with all of the ingredients (except honey or stevia) into a saucepan and cook on low-medium heat until apple softens, about 15 minutes. Turn heat off and set mixture aside to cool. Remove the cloves and with a masher, roughly mash the applesauce until you reach your desired consistency. Drizzle with a touch of honey or stevia if desired for some added sweetness. Enjoy alone or add to your favorite hot grain cereal or yogurt for a tasty and nutritious meal or snack!

PB & Apple Sandwich

If you love peanut butter and jelly sandwiches, but don’t love all the sugar and calories that comes with the jelly, try this simple trick. Spread your favorite natural nut butter—almond, cashew, or peanut butter—onto a whole grain piece of toast. Instead of jelly, add thin slices of your favorite apple and enjoy the sweet, crisp flavor of a juicy apple, with the buttery texture of a tasty nut butter!

I hope that you will enjoy the variety of delicious apples all season long!

Much of the information in this article come from The Natural Health Dictionary, a comprehensive guide that answers all your questions about natural remedies, healing herbs, longevity foods, vitamins, and supplements. Also, you can find more ways to live a long and healthy life in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle.

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May you live long, live strong, and live happy!

—Dr. Mao