Summary of Chapter 15 for use in creating wellness plan

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1 Summary of Chapter 15 for use in creating wellness plan I. STRESS AND STRESS MANAGEMENT A. Stress is known to influence health not only through its direct physiological effect, but also through its indirect effect via altered health behaviors. B. Maintaining a healthy lifestyle involves developing habits aimed at better stress management, greater body awareness, more self-reflection, and intentional engagement in the present moment. It also involves avoiding self-harming activities, including some that people often believe will help them relax or cope with the stress that they feel (e.g., overeating, smoking, drinking, numbing out with too much TV or facebook time, etc.). Stress management also involves developing good relationship skills and maintaining healthy relationships. II. EXERCISE A. Exercise is one of our most powerful stress buffers for a variety of reasons. B. Nothing has been found to be as generally beneficial for health and well-being as regular physical activity or exercise. C. To understand why exercise is beneficial in buffering stress, recall the earlier discussions in Chapter 3 about the stress response. 1. The stress response occurs when we sense the need to either run from or fight a potential threat. a) When we sense danger, the body automatically gears up for activity, namely running or fighting. b) Therefore, it eases stress to follow through on that message and participate in activities that use our fighting and running muscles exercise. c) By participating in activities that use our fighting and running muscles, the body uses excess blood sugar; muscles use the stress hormones adrenaline and cortisol; and other circulating fats in the bloodstream get used for energy. d) During exercise, the body goes through a process similar to the stress response; that is, there is a period of arousal and hyperstimulation followed by a period of exhaustion and rest. D. Other Benefits of Exercise

2 1. Exercise generates the natural release of the mood-lifting hormones called endorphins from the brain. a) These feel-good hormones act the same way that the chemical morphine acts in the body, only without the negative side effects. 2. Exercise can also give you a sense of accomplishment and boost your confidence. 3. Exercise increases the flow of blood to the brain, improving concentration and alertness, helping you to think more clearly. 4. Physical conditioning also offers important protection. a) The person whose heart, lungs, and skeletal muscles are conditioned by exercise can withstand cardiovascular and respiratory effects of the alarm stage of stress better than someone who leads a sedentary life. 5. Because exercise relieves stress, a physically fit person does not get sick as often due to a healthy functioning immune system. 6. A physically fit person gets injured less frequently and has greater endurance, and as a result would be less likely to feel as fatigued at the end of a long day. a) When we work out, we are participating in an activity over which we usually have total control. E. For optimal results, exercise should be regular and balance the following components of physical fitness. 1. Cardiorespiratory fitness, the ability of the heart, lungs, and blood vessels to process and transport oxygen. 2. Muscle fitness combines both muscle strength, which relates to the force a muscle can exert, and muscle endurance, the muscles ability to function over time. 3. Flexibility, the ability of the joints to move freely through a full range of motion. 4. Body composition, makeup of the body in terms of fat tissue in relation to lean body tissue. F. The best type of exercise is the one you will do. 1. Equally important is what you want to accomplish from your exercise

3 a) Refer to Table 15.1 for the right type of exercise, depending on the mood you are in. G. Three things help people start and stick with an exercise routine: 1. Enjoyment. 2. Convenience. 3. Social Support. III. NUTRITION A. Stress can initiate a wide variety of altered eating behaviors and create some unique nutritional needs. B. A healthy diet The best nutritional preparation for stress is a varied and balanced diet. The Dietary Guidelines for Americans provides science-based advice to promote health and reduce the risk of disease. 1. Nutrition experts recommend a foundation of fresh fruits, fresh vegetables, whole grains, and legumes. a) Complex carbohydrates are an ideal anti-stress food because they boost the brain s level of the mood-enhancing chemical serotonin. 2. Moderate amounts of protein and dairy foods are also included in a healthy diet. 3. Whole grains are important to a healthy diet in part because of how they relate to blood sugar levels. a) Foods that enter the bloodstream quickly have a higher glycemic index. (1) The result of high glycemic index foods, like simple sugars, is that the blood sugar level increases rapidly. (2) The body responds by secreting insulin, which results in a decline of the blood sugar level. (3) This fluctuation can leave you feeling low on energy and less able to mentally and physically combat stress. b) Lower glycemic index foods, like whole grains, result in a more stable blood sugar level and as a result, a more stable mood and energy level. C. Low hydration levels in the body can dramatically affect our moods and perceptions. 1. A decrease of as little as 1 to 3 percent in the body s water level can make us feel agitated and irritable. 2. A 3 to 5 percent drop can lead to headaches, weakness, and fatigue

4 3. A drop of more than 5 percent can lead to hospitalization. 4. Nutritionists recommend drinking enough water so that your urine is very light yellow or clear, not dark in color. D. For optimum health and stress management, limit your intake of caffeine, fats, sugars, and especially soft drinks. 1. Excessive caffeine in your diet can lead to feelings of restlessness or nervousness (the "jitters") as well as a racing heartbeat, tremors, sleep disturbances, and nausea. a) Gradually reduce or eliminate the amount of caffeine you consume in a day. 2. Foods that contain hydrogenated or partially hydrogenated oil, trans fatty acids, should be avoided as much as possible. a) Consumption of these and saturated fats results in an increase of plaque deposits in blood vessels, which can lead to blood vessel diseases, including heart disease and stroke. 3. Soft drinks contain about 12 teaspoons of sugar and often contain caffeine and other substances that are of no nutritional value to the body. a) Soft drinks have a high glycemic index. 4. The carbonation in soft drinks also tends to inhibit mineral absorption. E. Digesting food requires more energy than any other process in the body besides exercise. 1. It s no wonder we are tired after eating a large, heavy meal. IV. STRESS AND HEALTHY WEIGHT A. Overeating, probably more than anything else, leads to the growing epidemic of overweight and obesity in our country. This is a source of great stress. B. Eating to cope the food/mood connection. Emotional eating is often done without thinking about it and unrelated to hunger. 1. There may be a connection between eating certain foods and the release of substances in the brain that are experienced as soothing. 2. When we eat, our body releases a chemical called dopamine, which makes us feel good and can help offset the pain that we may be feeling from our stressful day

5 C. Unused glucose When the body experiences the fight-or-flight response, glucose is drawn from stored glycogen and fat. 1. When glucose is not used for physical activity, as happens when we sense a threat but aren t in any danger, it is stored as fat. D. The cortisol connection Activation of the stress response results in massive secretion of the stress hormone cortisol. 1. One of the jobs of cortisol is to store energy. 2. The body knows that when it encounters threatening circumstances, there is the possibility that food may not be available in the near future and stores energy as fat. V. EATING DISORDERS A. Eating disorders such as anorexia, bulimia, and binge eating include extreme emotions, attitudes, and behaviors surrounding weight and food issues. 1. Research has highlighted the association between perceived stress and eating disorders, such as binge eating. 2. Runaway eating is the consistent use of food and food-related behaviors such as purging or exercising excessively to deal with unpleasant feelings and the sense that these feelings are out of control. B. Eating disorders are complex conditions that arise from a combination of longstanding behavioral, emotional, psychological, interpersonal, and social factors. 1. People with eating disorders often use food and the control of food in an attempt to compensate for feelings and emotions that may otherwise seem overwhelming. 2. Dieting, binging, and purging may begin as a way to cope with painful emotions and to feel in control of one s life. 3. Ultimately, these behaviors will damage a person s physical and emotional health, self-esteem, and sense of competence and control. VI. SLEEP A. Insufficient sleep is a prominent stressor and is responsible for a host of health, as well as other types of problems. 1. Some people find it difficult to go to sleep quickly, while others have difficulty staying asleep during the night

6 2. A good night s sleep is one in which your head hits the pillow, within a few minutes you are fast asleep, and the next thing you know it is morning and you wake up feeling refreshed and alert. B. Stress and sleep affect each other. 1. Stress is often a contributing factor to sleep problems, and insufficient sleep contributes to stress. C. Sleepy Americans 1. Many are dissatisfied with their sleep. 2. Communication technology use before sleep is pervasive. 3. Young adults report being the most sleepy. 4. Americans cope with sleepiness through caffeine and naps. D. How much sleep do you need? There is no right amount of sleep for everyone. 1. Some people function fine with six hours of sleep. 2. Others can t function optimally with less than nine. 3. Most people need seven to eight hours of sleep per night. E. Healthy sleep advice: 1. Set and stick to a sleep schedule. 2. Expose yourself to bright lights in the morning, avoid at night. 3. Get regular exercise each day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. 4. Establish a relaxing bedtime routine. 5. Keep the temperature in your bedroom comfortably cool. Have extra blankets if you get too cold. 6. Unplug. 7. Treat your bed as a sanctuary. 8. Keep a worry book next to your bed. 9. Avoid caffeinated beverages at night 10. Avoid large meals before bedtime. 11. No nightcaps. 12. Avoid medicines that may delay or disrupt sleep. 13. No late day naps

7 VII. LIFESTYLE BEHAVIORS TO AVOID A. Tobacco In our culture, cigarettes are a common but questionable choice for combating stress. 1. Many smokers justify smoking as a means of dealing with their stress. a) Nicotine is a dangerous and addictive stimulant. (1) The effects of nicotine mimic that of the stress response in many ways. b) There are many reasons why people choose to smoke as a way to cope with stress, but it will always be in the category of unhealthy and ineffective ways to manage stress because of the harmful long-term effects of smoking. B. Alcohol is sometimes used as a form of self-medication to temporarily ease feelings of pain or stress. 1. Stress-related drinking is common especially in competitive academic environments where students turn to alcohol to reduce their anxiety and pressure to perform. 2. Many factors determine whether an individual will turn to alcohol as a means of coping with life s challenges. a) Whether an individual will drink in response to stress appears to depend on many factors, including possible genetic determinants, an individual s usual drinking behavior, one s expectations regarding the effect of alcohol on stress, the intensity and type of stressor, the individual s sense of control over the stressor, the range of one s responses to cope with the perceived stress, and the availability of social support to buffer the effects of stress. 3. More than one or two drinks per day can lead to many problems, including alcoholism, liver diseases, various cancers, and many types of accidents. a) Drinking is also associated with other unhealthy behaviors, such as smoking, sexual aggression, and violence. C. Illegal drugs are unhealthy and ineffective for reducing stress. 1. The results can be deceptive since some drugs create a cycle of dependency by masking the symptoms of stress, resulting in temporarily feeling better

8 VIII. PUTTING IT ALL TOGETHER A. Understanding that making healthy choices and living a healthy lifestyle is necessary for well-being is not a new idea to most of us; however, B. it is an idea that we need to be reminded of frequently. 1. The key is that there is a difference between knowing and doing. 2. Take time to carefully reflect on your daily choices. a) Focus on awareness of both the healthy and unhealthy ways that you choose to deal with stress. b) Decide how you can integrate more healthy choices into your routine and eliminate unhealthy choices. IX. CONCLUSION A. Taking care of yourself through exercise, eating right, adequate sleep, and avoiding unhealthy behaviors is the foundation for good health

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