Think you’d win a most-stressed competition? Karen Fittall finds out how to lower your tension levels.
Ninety per cent. That’s how many of us say we experience regular hits of stress.
Worse still, 43 per cent of Australians aren’t just slightly stressed, they are very stressed. If you believe the statistics, it means that nine out of 10 Australians could benefit from a good de-stressing. Combining five long-term ‘change for-good’ strategies with five short-term ‘quick-fix’ tactics, here’s a stress-less action plan to help you do just that.
For long-term benefits…
CHANGE-FOR-GOOD STRATEGY #1 If you can’t control it, stop worrying about it. > In the battle against stress, Dr Sarah Edelman, psychologist and author of Change Your Thinking (ABC Books, $32.95), says the first thing to do is separate things within your control from those that aren’t. “And once you understand the difference, try to make it your life philosophy to not worry about things that are out of your control.”
CHANGE-FOR-GOOD STRATEGY #2 Remember – it’s the thought that counts. > Edelman says that while things go wrong for all of us, whether or not and even how upset we get as a result depends largely on the way we think. “While we may not be able to change other people or our life circumstances, we can change the way we perceive them, and avoid upsetting ourselves unnecessarily.”
CHANGE-FOR-GOOD STRATEGY #3 Learn a new language. > No, not French, but a new way of talking to yourself. “Catch yourself and ask what am I telling myself to make me feel this way?” says Edelman. She explains how we all adopt unhelpful self-dialogue at times; see things in black or white, so that we think situations are either all bad or all good, rather than the ‘grey’ they are; or personalise things so we assume other people’s bad behaviour is directed at us. “By observing the thoughts that are contributing to your stress levels, you can stand back from them and realise that there is an alternative way of thinking.”
CHANGE-FOR-GOOD STRATEGY #4 De-clutter your social life. > The place to start? Your contacts or ‘friends’ lists. Early this year, Edinburgh-based researchers discovered that the more Facebook ‘friends’ you have, the more likely you are to feel stressed. Why? Among the factors were the pressure to be inventive and entertaining, and having to use appropriate etiquette for different types of friends. “But many also told us they were anxious about withdrawing from the site for fear of missing important social information or offending contacts,” says the study’s lead author, Dr Kathy Charles. “Like gambling, Facebook keeps users in a neurotic limbo, not knowing whether they should hang in there just in case they miss out on something good.”
CHANGE-FOR-GOOD STRATEGY #5 Start solving your problems.
Still feel your tension levels rising? Time to look for a solution. “Trying to solve a problem gives us a sense of being in control, and helps us get on top of things. It’ll often involve using good communication skills, which we know are useful in about 80 percent of problem solving tasks, and it can also help to talk about it. Talking to a friend about a stressful situation helps to put things into perspective and often leads to a reduction in stress,” explains Edelman.
Chill out right now…
QUICK-FIX TACTIC #1 Mow the lawn.
>University of Queensland researchers say the scent of freshly cut grass can not only dampen a person’s response to stress, but by doing so it protects the brain against the long-term damage, such as memory loss, that can be caused by chronic stress. And it’s not because it brings back pleasant memories – grass actually contains stress-relieving chemicals that are released when the blades are cut. Don’t have a lawn? Don’t stress. So confident are the study’s scientists about the effectiveness of their finding, they developed a relaxing, grass-smelling scent called Serenascent. Visit www.serenascent.com.au.
QUICK-FIX TACTIC #2 Chew gum
> According to researchers in Melbourne, chewing gum during a mildly stressful situation can relieve anxiety by 17 per cent and reduce stress by 16 per cent. It can also increase alertness by 19 per cent and improve overall performance by as much as 109 per cent. The reason isn’t yet clear, but the study’s authors say it may be because chewing increases blood flow to the brain.
QUICK-FIX TACTIC #3 Do some exercise. > “Physical exercise is one of the best and easiest ways to reduce tension and reduce the biochemical changes that are brought about by stress,” says Edelman. And researchers in the UK have proved it, finding people who exercise before heading into work or during their lunch break feel less stressed compared to the days they spend being sedentary.
QUICK-FIX TACTIC #4 Do something you enjoy.
> It may sound like a no-brainer, but University of Cincinnati scientists have proven how doing something pleasurable reduces stress by inhibiting anxiety responses in the brain. Even better news is that the effects are long lasting, positively affecting stress levels for at least seven days. Edelman supports the idea and says, “Make a conscious effort to balance work and play. Engage in fun activities, including leisure, social activities, sports and interests. It’s a simple, yet effective, way to lift your mood and diffuse the effects of stress.”
QUICK-FIX TACTIC #5 Have a cup of tea and listen to music.
> Last year, researchers from University College London revealed that the cortisol levels of black tea drinkers are typically 20 per cent lower than non-tea drinkers 50 minutes after a stressful event, indicating that a cuppa really is relaxing. And Japanese scientists say listening to music in the face of stress is also an effective tactic. Monitoring people as they underwent a stressful medical procedure, cortisol levels among the group that listened to music remained significantly lower compared to those who weren’t tuned in.
Orange juice + eggs on whole grain toast = A surge in energy
Hands up if feeling tired and run-down has become the norm? The culprit may be your diet. If you’re not a big meat eater you may not be getting enough iron. And you’re not alone. “In 2008, researchers found 36 per cent of Australian females aged 28-35 had some degree of iron deficiency,” reveals dietitian Caitlin Reid.
“Up to 35 percent of haem iron, found in meat, poultry and fish, is easily absorbed by your body,” says naturopath Pam Stone. But, the trouble is your body can only absorb two to 20 percent of non heme iron found in foods like green leafy veggies, grains and eggs, she adds.
Low iron affects immunity, energy, cognitive function and pregnancy outcomes, says Reid. Rest assured as you don’t have to eat steak every other day to boost your energy and wellbeing. Stone says, “Pairing vitamin C from citrus fruit with green leafy veggies or supplements will help boost iron absorption.”
tip Top up your iron levels by starting the day with an iron-fortified breakfast cereal with berries and low-fat milk or a glass of orange juice and eggs on wholegrain toast; enjoying a whole grain sandwich with tuna, tomato, spinach and reduced fat cheese; or a beef stir-fry with broccoli and capsicum.
Cardio + resistance training = Controlled type 2 diabetes
Exercise is high on the list of healthy lifestyle habits, and is especially important for those with type 2 diabetes. Cardio and resistance training were found to be better than either activity alone at lowering blood glucose levels (BGLS), reports a study in The Journal of the American Medical Association. This is good news, as controlling BGLS can significantly reduce the risk of serious health problems associated with diabetes.
tip: If you have diabetes exercise helps insulin work better, controls your weight, lowers blood pressure and reduces your risk of heart disease. Aim for at least 2.5 hours a week, or two weekly sessions of weight training, plus cardio on other days.
Blueberries + yoghurt = A healthier tummy
If your tummy is often troubled with constipation, diarrhoea, bloating or pain, you’re not alone. At last count, one in three Aussies experienced gastrointestinal disorders. Fortunately, recent research from Lund University in Sweden found that blueberries eaten together with a probiotic may alleviate and protect against intestinal upsets, such as ulcerative colitis – an inflammatory bowel disease – and possibly even cancer.
This winning combination reduces inflammation-inducing ‘bad’ bacteria in the intestine and increases the number of health-promoting ‘good’ bacteria. This may be the result of fibre-rich blueberries acting as a prebiotic, which helps the healthy bacteria from the probiotic to grow and flourish in the gut.
tip To ward off stomach aches and pains, pop some blueberries in a tub of probiotic-rich yoghurt. Blueberries not in season? The Dietitians Association of Australia reassures us that frozen fruit is a great alternative and equally as nutritious as fresh varieties.
glucosamine + fatty acids =Reduced joint pain
To ease the discomfort of osteoarthritis, a blend of omega-3 fatty acids and glucosamine may significantly reduce joint pain compared to taking glucosamine alone, claims a study published in the journal Advances in Therapy.
Osteoarthritis, one of the most common forms of arthritis, is caused when cartilage – that normally protects the ends of bones – breaks down. A combination of glucosamine and omega-3 fatty acids reduced morning stiffness and pain in the hips and knees of osteoarthritis sufferers by 49 to 56 per cent. Omega-3 fatty acids inhibit inflammation, and glucosamine further supports the rebuilding of lost cartilage, conclude the researchers.
tip To prevent joint pain or increase mobility and decrease joint stiffness, look for glucosamine and omega3-loaded fish oil supplements formulated for joint health. And keep your joints mobile as physical activity also improves cartilage health, reports government website Better Health Channel.
green tea + a squeeze of lemon juice = Heart protection
Enjoying a cup of green tea with a dash of lemon juice may help protect the health of your heart, found a US study. Green tea is loaded with catechins – powerful antioxidants – which may be responsible for reducing the risk of heart attack and stroke. And the good news is that adding lemon juice to your cup after brewing may help stabilise the antioxidants and bump up the amount you absorb to 80 per cent instead of only 20 per cent without the lemon juice.
Tip: While the study only looked at green tea, the benefits may also apply to black tea, which is produced by fermenting green tea, said the study’s lead researcher, Mario Ferruzzi. And if lemon isn’t to your liking you can always try adding a squeeze of orange, lime or grapefruit juice to your tea as these may also increase the level of antioxidant absorption.
Caffeine + Carbohydrates = Improved postexercise recovery
Bounce back from a gruelling workout and be ready to do it all again the next day by washing down a carbohydrate rich meal with a cup of coffee. This combo may help speed up post-exercise muscle recovery, found researchers from the RMIT University in Victoria.
When athletes consumed caffeine and carbohydrates after exercising they had 66 per cent more glycogen – the main fuel source for muscles – in their muscles than those who only ate carbohydrates. “This is the first study that has revealed combining caffeine with carbohydrates after you’ve exercised can actually help your muscles refuel more rapidly,” says senior author Professor John Hawley.
tip Fuel your post-workout recovery with carbohydrates, such as fresh fruit, brown rice, bread and pasta or breakfast cereals and low-fat milk.
What about caffeine? The Dietitians Association of Australia (DAA) suggests a maximum of 300mg to 400mg a day, which equates to two or three espressos or up to five cups of instant coffee.
If you’re pregnant, the DAA advises limiting intake to one espresso, three cups of instant coffee or four cups of tea.
Green vegetables + colourful fruit = Improved eyesight
Eating a variety of green vegetables and colourful fruits rich in antioxidant carotenoids lutein and zeaxanthin may protect your eyesight, reports a study from the University of Georgia. The results of several studies on the effects of lutein and zeaxanthin on sight found that these carotenoids may reduce discomfort from glare, enhance contrast and increase your visual range. This dynamic duo may also improve vision by protecting the retina and lens from age-related eye diseases, such as macular degeneration and cataracts, suggests Dr Billy Hammond, lead author of the study.
tip Some of the richest food sources of lutein and zeaxanthin include orange, yellow and dark-green fruits and vegetables, such as spinach, kale, broccoli, green beans, peas, brussels sprouts, kiwifruit and honeydew melon. While these foods contain both lutein and zeaxanthin, the amount can vary, making it essential to eat a variety of colourful fruits plus veggies every day to get a healthy dose.
Orange juice + eggs on whole grain toast = A surge in energy
Hands up if feeling tired and run-down has become the norm? The culprit may be your diet. If you’re not a big meat eater you may not be getting enough iron. And you’re not alone. “In 2008, researchers found 36 per cent of Australian females aged 28-35 had some degree of iron deficiency,” reveals dietitian Caitlin Reid.
“Up to 35 percent of haem iron, found in meat, poultry and fish, is easily absorbed by your body,” says naturopath Pam Stone. But, the trouble is your body can only absorb two to 20 percent of nonhaem iron found in foods like green leafy veggies, grains and eggs, she adds.
Low iron affects immunity, energy, cognitive function and pregnancy outcomes, says Reid. Rest assured as you don’t have to eat steak every other day to boost your energy and wellbeing. Stone says, “Pairing vitamin C from citrus fruit with green leafy veggies or supplements will help boost iron absorption.”
tip Top up your iron levels by starting the day with an iron-fortified breakfast cereal with berries and low-fat milk or a glass of orange juice and eggs on wholegrain toast; enjoying a whole grain sandwich with tuna, tomato, spinach and reduced fat cheese; or a beef stir-fry with broccoli and capsicum.
Cardio + resistance training = Controlled type 2 diabetes
Exercise is high on the list of healthy lifestyle habits, and is especially important for those with type 2 diabetes. Cardio and resistance training were found to be better than either activity alone at lowering blood glucose levels (BGLs), reports a study in The Journal of the American Medical Association. This is good news, as controlling BGLS can significantly reduce the risk of serious health problems associated with diabetes.
tip: If you have diabetes exercise helps insulin work better, controls your weight, lowers blood pressure and reduces your risk of heart disease. Aim for at least 2.5 hours a week, or two weekly sessions of weight training, plus cardio on other days.
Blueberries + yoghurt = A healthier tummy
If your tummy is often troubled with constipation, diarrhoea, bloating or pain, you’re not alone. At last count, one in three Aussies experienced gastrointestinal disorders. Fortunately, recent research from Lund University in Sweden found that blueberries eaten together with a probiotic may alleviate and protect against intestinal upsets, such as ulcerative colitis – an inflammatory bowel disease – and possibly even cancer.
This winning combination reduces inflammation-inducing ‘bad’ bacteria in the intestine and increases the number of health-promoting ‘good’ bacteria. This may be the result of fibre-rich blueberries acting as a prebiotic, which helps the healthy bacteria from the probiotic to grow and flourish in the gut.
tip To ward off stomach aches and pains, pop some blueberries in a tub of probiotic-rich yoghurt. Blueberries not in season? The Dietitians Association of Australia reassures us that frozen fruit is a great alternative and equally as nutritious as fresh varieties.
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