Learn the 8 Stress Reduction Techniques

                               Statue of Hans Selye 

In his book, Stress Without Distress, Dr. Hans Selye, the great endocrinologist and pioneer in the study of stress, offers these eight stress-reduction techniques:

1. Concentrate on the pleasant side of life.

2. Fight for only those things that are really worth the effort.

3. Don't try to be a perfectionist.

4. When you fail, reestablish your self-confidence by remembering past accomplishments.

5. Don't procrastinate. Get the unpleasant things out of the way.

6. Value the simple things of life.

7. Don't waste time trying to befriend those who don't want your love and friendship.

8. Earn your neighbor's love.

Here's what I'm adding to the above. 

Get Exercise. Walking, riding a bicycle, deep breathing, and calisthenics are very beneficial in reducing tension if they are done regularly. Such activities revitalize and refresh you.

Learn to Laugh at Yourself. A wise man once said that one of the reasons he was a happy man was that he didn’t take himself too seriously. You can free yourself of stress and tension by developing the ability to laugh, silently, or aloud, in moments of stress.

Take Up a Sport or Hobby. All types of sports provide release from pressure. Also activities such as singing and dancing, working with the hands, talking, and writing can also be helpful.  

And, Occasionally Just Indulge Yourself. At times a certain amount of self-pampering can be good for you. An occasional splurge on something unusual can make you feel better. In most cases, however, it's best to face the problem directly and resolve it.

Dr. Selye passed away twenty-nine years ago, but his words continue to ring true today. Follow Dr. Selye techniques, but don’t forget to exercise, laugh often, engage in a sport or hobby, and occasionally just indulge yourself.  You deserve it.

Keep your anger under control, click on Personal Growth to read Anger Management - A Self-Help Strategy and other related articles

Fun and Beneficial Exercising - A Happiness Habit

Moderate or Vigorous Physical Activities. 

At minimum, you should strive for 30 minutes of moderate physical activity each day. That activity can become even more beneficial if you pump it up to vigorous.

Moderate

Walking briskly (3-4 mph)

Cycling for pleasure or transportation (<10 mph)

Swimming, moderate effort

Conditioning exercise, general calisthenics

Racket sports, table tennis

Golf, pulling cart or carrying dubs

Home care, general cleaning

Mowing lawn, power mower

Home repair, painting

Vigorous

Walking briskly uphill or with a load

Cycling, fast or racing (10 mph)

Swimming, fast treading crawl

Conditioning exercise, stair ergonometer, ski machine

Racket sports, singles tennis, racquetball

Golf, practice at driving range

Moving furniture

Mowing lawn, hand mower

Fix-up projects

Everyone Should Exercise
Exercise can be for everyone, regardless of age. Elderly people who regularly exercise say they have more energy, sleep more soundly, enjoy eating more and report fewer aches. Adult exercisers of any age smoke less, drink less, and handle stress better. Beginning and sticking with an exercise program will lower body fat stores and increase muscle strength and flexibility. The added stress supplied by most exercises can help ward off osteoporosis -- a bane many women over the age of 45 may want avoid.

Now, when you are tired the last thing you may want to do is exercise. But doing just that is really what you need. Here are five reasons to exercise away your fatigue:

1.       Exercise will pump oxygen into your blood and brain.  Your circulatory system and organs will benefit.

2.       Exercise can help keep adrenaline hormones in balance. You’ll be able to deal with stress more easily if those hormones is not swinging wildly.

3.       Exercise will help normalize blood sugar so your body has a steady supply of energy for which to draw. Fatigue and listlessness can result from drops in blood sugar.

4.       Exercise can reduce emotional stress. A workout provides a healthy outlet for venting frustrations, and as your physical condition improves, self-confidence for a job well done should follow.

5.       Exercise releases the body’s natural painkillers. These chemicals, called endorphins, can create feelings of well-being and happiness – – a big perk for a fatigue mind.

If you haven’t done much exercising until now, ease into it. Start exercising and reap the benefits.

Let me know how much you are benefiting. Leave your comments below.

Don't Neglect Your Bones

Osteoporosis makes your bones weak and more likely to break. Your bone health may be at risk. By 2020 half of all Americans over 50 will have weak bones unless we make changes to our diet and lifestyle. People who have weak bones are at higher risk for fractures. 

Your Bones Need to Stay Strong
 Americans are living longer, and this means that our bones need to stay strong so we can be active and enjoy life. Thirty years ago, little was known about bone disease. Even many doctors believed that weak and broken bones were just a part of old age and could not be avoided. Today we know that this is not true.

Strong bones begin in childhood. With good habits and medical attention when needed, we can have strong bones throughout our lives.

Weak Bones Can Be Deadly
Broken bones are very painful at any age. Each year 1.5 million older people in this country suffer fractures because their bones have become weak. For older people, weak bones can be deadly. If you are elderly, a broken hip makes you up to four times more likely to die within three months. 

If you survive, the injury often causes your health to spiral downward. One in five people with a hip fracture ends up in a nursing home within a year. Many others become isolated, depressed, or frightened to leave home because they fear they will fall.

Anyone can develop osteoporosis, but it is common in older women. As many as half of all women and a quarter of men older than fifty will break a bone due to osteoporosis or low bone density.

Risk Factors for Weak Bones
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, the risk factors include:

1. Getting older
2. Being small and thin
3. Having a family history of osteoporosis
4. Taking certain medicines
5. Being a white or Asian woman

You can improve your bone health by getting enough calcium, vitamin D, and physical activity. If you have osteoporosis or another bone disease, your doctor can detect and treat it. This can help prevent painful fractures. If you break a bone after the age of so, this could be the first sign of weak bones.

Osteoporosis is a silent disease. You might not know you have it until you break a bone.