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10 Stress Busters to Help Your Heart
by Deborah Mumm
August 18, 2006
Are you at risk for a heart attack? Studies show that
50% of people who have heart attacks do not have high
cholesterol. Studies also show that emotional stresses
can increase heart attack risk. So here are 10
stress-busting tips that, along with a heart-healthy
diet and proper exercise, can help you live a longer,
happier life.
1) Fight procrastination: Many of us have the sense that
we’re under constant pressure, even overwhelmed, due to
lack of sufficient time to complete everyday tasks. And
that’s usually because we don’t have enough time to get
ourselves organized at home, or at work- and the
prospect of doing so seems overwhelming on its own.
2) Drink lots of water: Those recommended 8-10 glasses
of water a day don’t just keep weight off! Your body is
able to flush out toxins more often when it is properly
hydrated.
3) Take a breather (Part One): Whenever stress causes
your chest to tighten and your heart to pound, a vicious
cycle results. Your breathing becomes shallower and
result is less oxygen in your system. If you are feeling
stressed, stop and take three deep, slow breaths…in
through the nose and out through the mouth. The influx
of oxygen will have an immediate calming effect on your
system.
4) Take a breather (Part Two): Once your heart slows
down, try this relaxing breathing pattern, courtesy of
the Univ. of Ill. McKinley Healthy Center. Slow down
your breathing to a 10 second cycle – six breaths a
minute. Inhale for 5 seconds, and then exhale for five
seconds. Do this for 2 – 5 minutes or until your pace
slows down.
5) Take a breather (Part Three) Set aside some time at
the end of a stressful day to decompress. Take a bath,
do some light reading, play music – whatever makes you
feel more relaxed. You’ll banish those stress chemicals
and feel more energized, yet calm, the next morning.
6) Get some fresh air: Even if you live in the city, 10
minutes worth of strolling outside at least once a day
does wonders for relieving stress.
7) Don’t bottle it up: A friend (or better yet, friends)
with a sympathetic ear can be just what you need when
you need to unload a little. If you can afford it, a
professional ear can be the best option of all. You
don’t have to be independently wealthy to see a
professional counselor. Many of them charge reasonable
fees on a sliding scale and can be referred by your
local mental health canter.
8) Catch all your Z’s: 7-8 hours of sleep per night – no
more or less- helps lower stress levels, yet it seems
that sleep is one of the first things to go when you are
overscheduled. Make the effort to get your 7 – 8 hours
and your heart will thank you for it.
9) Watch your intake of alcohol, caffeine, tobacco and
sugar: These quick-fix substances give us an artificial
(and brief) lift, and then they send us crashing down.
As a result, they increase stress symptoms.
10) Try yoga: It is not just a new yuppie trend. Even
one yoga class can decrease levels of the stress hormone
cortisol, according to research from Thomas Jefferson
Univ. in Philadelphia.
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Deborah Mumm of Grayslake, IL is raising 5 children (http://www.everythingforadoption.com)
and runs her own business, (www.healthy-environments.com)
…everything for an allergy-free home. She is an active
member of the Lake Co. IL Chamber of Commerce.
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