Stress No More

STRESS NO MORE
OVERWORKED, OVERBOOKED, OVERSTIMULATED AND JUST PLAIN OVER IT? HOLISTIC HEALTH
COUNSELOR KELLY SCOTTI GIVES US TIPS ON HOW TO HANDLE THE STRAINS OF EVERYDAY LIFE.

Stress No More

Got stress? Who doesn't nowadays? For most, stress
has become a dominating force in their lives, propelling
them to do more, more, more -- while sucking the life out
of them on a daily basis. Too much stress can lead to a
variety of medical conditions, including sleep and
digestion disorders and lowered immunity. Chronic stress
heightens cortisol levels, which overwhelms your body's
systems—allowing free radicals to proliferate causing brain functioning, including memory, to become impaired. High cortisol levels also lead to internal inflammation, slowing and even stopping the digestion process, causing weight gain and insomnia. Prolonged exposure to stress increases your risk for heart disease, a heart attack, high blood pressure, diabetes and other cardiovascular ailments.
So what are you going to do about it? Well, you can start by breathing.

Inhale deeply for one, two, three and four. Now hold that breath for one, two, three and exhale for one, two, three, four, five, six, seven, eight. Repeat.

Feel a little better? Despite the fact that deep breathing is a valuable tool in relaxation, many don't take the time to do it unless reminded. In fact, most people only fill their lungs to one-sixth of their capacity on each breath. Yes, the life and times of a modern day parent is so overwrought with phone calls, emails, mounting expenses and information overload that parents often forget to breathe properly—let alone do the other important things that could help to ensure your piece of mind and sanity. If you're ready to stop stressing out over the stress in your life, here are some powerful and effective ways to get your calm on:

Practice Deep Breathing	Breathing deeply feeds the body with a much-needed life force, invigorating the entire system on the inhale and cleansing it on the exhale. Eighty percent of the body's toxins are expelled through the breath. Connecting to your breath is the physical manifestation of connecting to your soul. A deep and conscious breath leaves you feel calm, whole, awake and inspired. Click here for a 12-step breathing exercise.
Meditate	Research shows that meditation helps, not only relax the mind and body, but to aid in battling many chronic conditions, including allergies, anxiety, asthma, depression, high blood pressure and even cancer. Taking just a few minutes each day to quiet your mind by focusing on a mantra or the sound of your own breath has a powerful, lasting effect on your entire well-being.
Eat Better	A diet that is high in fiber and healthy fats and rich in antioxidants is a great way to keep stress at bay. Nourishing your body with the kinds of foods it needs to thrive keeps bodily functions working properly; from blood sugar and brain chemistry to hormone levels and weight. Click here for a guide to superfoods.
Drink More Water	Seventy five percent of Americans are dehydrated. Just a two percent drop in your body water can trigger fuzzy short-term memory, fatigue and difficulty focusing. Adding the drinking of water (eight eight-ounce glasses a day) to your daily to-do list will not only give you a nice sense of accomplishment, but you'll immediately feel better and think more clearly.
Avoid Sugar, Processed Foods, Alcohol and Caffeine	The consumption of sugar and chemical-laden foods increases your stress levels, not to mention your waist line and risk of deadly diseases like cancer. Click here to read about the 12 foods that should be eliminated from your diet.
Use Essential Oils	Keep essential oils on-hand for frequent aromatherapy breaks. Try lavender or chamomile for instant relaxation. Therapeutic grade peppermint helps with stress-induced headaches when applied on the forehead and also as a digestion aid. Just add a drop to to lukewarm or cool water and watch your agita melt away.
Do Yoga	This 5,000 year old discipline will change your life. Designed to heal and strengthen your mind and body while connecting both to your soul, yoga fosters a heightened sense of well-being while fortifying your muscles and vital organs. Click here for a yoga flow you can do at home.
Keep a Journal	Writing down your thoughts forces you to slow down and connect with your inner voice. Additionally, designating a space and time to air your hopes, dreams, thoughts, fears, wishes and general feelings about the trials and tribulations of your daily life, allows you to effectively cordon off any grievances and misgivings in the safety of your own private diary. The practice also allows you to create an open and honest dialog with yourself -- keeping you in tune with what's happening beneath the daily go-go.
Get a Massage	Experts estimate that 90 percent of disease is stress related. The physical and emotional strains acquired from daily, fast-paced wear and tear, undermines all parts of your body, from the immune system to your adrenal glands to your muscles and bones. Massage helps to relieve the body of the damage caused by a stressful life, enhancing sleep quality, circulation and energy and reducing anxiety and fatigue.
Do Cardiovascular Exercise	Doing cardiovascular exercise five days a week for 30 minutes will strengthen your heart muscles, increase your muscle tone, raise your metabolism and greatly reduce your stress levels. Click here to read all about how to incorporate cardio into your life.
Listen to Music	Turn off the television! TV can be a huge energy drain. The constant din and ever-changing images work against your body's natural rhythms. Get in your groove by choosing, instead, to put on some music. From classical to classic rock, your body, mind and soul will enjoy an instant rejuvenation—not to mention, your kids will enjoy and benefit from the sounds as well.
Laugh	Laughter is an instant stress reliever. Call up an old high school friend and gab about your salad days. You're sure to be giggling like a school girl in no time.
Hug It Out	Touch is a huge component of our overall health and well-being. Hugging not only establishes and strengthens the bond between two people, but it also send signals to the brain that herald a feeling of comfort, safety and wholeness.
Go for Hypnotherapy	Hypnotherapy is hypnosis for therapeutic purposes. It's been proven to help with everything from stress relief and weight loss to quitting smoking and pain management. Check out www.hypnosis.com for more information.
Keep Rescue Remedy On Hand	Rescue Remedy is a flower-based liquid that can be sprayed or drank any time you need to calm down. The serum, comprised of all-natural ingredients like rock rose for terror and panic and impatiens for irritation and impatience, is fast-acting, delivering relief any time, anywhere. For more about this helpful de-stresser, go to www.rescueremedy.com.
Take Herbs	Herbs can be ingested in tea, tincture, food or supplements. They are known to posses many powerful healing properties. Daily use of herbs can aid in managing your stress levels. Go to www.mountainroseherbs.com for more information.
Discover What Nourishes You	Make your own stress buster list. Keep this nourishment menu on-hand at all times. Add to it daily and refer to hourly.

Kelly Scotti, HHC, is the Founder and Director of Flying Dragon Wellness, www.flyingdragonwellness.com, a nutrition and wellness counseling practice in Bucks County, Pa. She's Board Certified by the American Association of Drugless Practitioners, and obtained her training from the Institute for Integrative Nutrition in NYC. She and her husband also run an online baby boutique for boys, www.ohboybabyboutique.com. For more information, or to schedule a consultation, please email Kelly at flyingdragonwellness@yahoo.com.