stress – Hybrid Learning https://hybridlearning.pk Online Learning Thu, 17 Nov 2022 08:45:53 +0000 en-US hourly 1 https://wordpress.org/?v=6.6.1 Stress https://hybridlearning.pk/2022/11/17/stress/ https://hybridlearning.pk/2022/11/17/stress/#respond Thu, 17 Nov 2022 08:45:53 +0000 https://hybridlearning.pk/2022/11/17/stress/ Stress Stress is a physical and emotional reaction that people experience as they encounter challenges in life. When you’re under stress, your body reacts by […]

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Stress

Stress is a physical and emotional reaction that people experience as they encounter challenges in life. When you’re under stress, your body reacts by releasing hormones that produce the “fight-or-flight” response. Your heart rate, breathing rate, and blood pressure go up, your muscles tense, and you sweat more. Occasional stress is a normal coping mechanism. However, long-term stress (also called chronic stress) may contribute to or worsen a range of health problems including digestive disorders, headaches, sleep disorders, and other symptoms. Stress may worsen asthma and has been linked to depression, anxiety, and other mental illnesses.

There is no drug to cure stress. But we do have access to a built-in “stress reset button.” It’s called the relaxation response. In contrast to the stress response, the relaxation response slows the heart rate, lowers blood pressure, and decreases oxygen consumption and levels of stress hormones.

The Bottom Line

Relaxation Techniques

Creating the relaxation response through the use of relaxation techniques can counteract the negative effects of stress. There is evidence that relaxation techniques can reduce blood pressure, inflammatory cytokines, and oxidative stress, as well as improve glycemic control in people with type 2 diabetes.

Relaxation techniques often combine breathing and focused attention on pleasing thoughts and images to calm the mind and the body. Some examples of relaxation techniques are autogenic training, biofeedback, deep breathing, guided imagery, progressive relaxation, and self-hypnosis.

  • Deep Breathing 
    • Studies have shown that slow, deep breathing (also called diaphragmatic breathing) exercises may modestly lower blood pressure and reduce levels of cortisol (a main stress hormone in the body).
    • A 2019 review of 3 studies, with a total of 880 participants, found preliminary evidence suggesting that diaphragmatic breathing exercises may help to reduce stress. Promising positive changes were seen in mental health self-evaluations and in certain physical measures, such as cortisol levels and blood pressure.
    • There is evidence that deep breathing reduces glycemia (the concentration of glucose or sugar in the blood) in people with type 2 diabetes, which may make it a useful addition to standard care for this condition.
  • Biofeedback
    • A 2018 review found that relaxation therapies and biofeedback might be helpful for reducing blood pressure, but only weak recommendations were made for their use because the quality of data from the 29 studies ranged from low to very low.
    • Several studies have looked at heart rate variability (HRV) biofeedback. One review of 24 studies involving a total of 484 participants found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices such as a fitness tracker.
  • Progressive Muscle Relaxation
    • Studies have shown that progressive muscle relaxation may produce stress-alleviating effects, as well as have a positive effect on anxiety and depression in some people.
    • A 2016 study showed that progressive muscle relaxation can decrease blood pressure during pregnancy.

Meditation and Mindfulness Practices

  • Mindfulness
    • Current scientific evidence suggests that mindfulness meditation—a practice that cultivates abilities to maintain focused and clear attention and develop increased awareness of the present—may help reduce symptoms of stress, including anxiety and depression, and may help improve sleep.
      • A 2022 study found that participants who practiced mindfulness had a significant reduction in perceived stress and anxiety levels, as well as an improved balance of some key mediators of inflammatory states.
      • A 2021 study conducted in university students found that mindfulness was associated with low levels of psychological distress and that a brief mindfulness-based intervention was useful to reduce distress measures in this population.
      • A 2019 review of 18 studies found moderately strong evidence that mindfulness meditation interventions significantly improved sleep quality in a variety of groups of people with sleep disturbances.
      • A 2018 review of scientific literature that examined mindfulness-based programs targeting workplace stress or work engagement found that mindfulness-based interventions may be a promising avenue for improving stress indicators in the body.
  • Meditation
    • A 2017 review of research on meditation and physiological markers of stress that included eight studies of focused attention meditation found that this type of meditation reduced blood pressure and cortisol levels.
    • Results of a 2009 NCCIH-funded trial involving 298 university students suggest that practicing Transcendental Meditation (TM) may lower the blood pressure of people at increased risk of developing high blood pressure. The findings also suggested that practicing meditation can help with psychological distress, anxiety, depression, anger/hostility, and coping ability.
    • A literature review and scientific statement from the American Heart Association suggest that evidence supports the use of TM to lower blood pressure. However, the review indicates that it’s uncertain whether TM is truly superior to other meditation techniques in terms of lowering blood pressure because there are few head-to-head studies.
    • Clinical practice guidelines issued in 2014 by the Society for Integrative Oncology recommend meditation as supportive care to reduce stress, anxiety, depression, and fatigue in patients treated for breast cancer. Stress management, yoga, massage, music therapy, energy conservation, and meditation are recommended for stress reduction, anxiety, depression, fatigue, and quality of life.

Yoga

  • Some but not all studies of yoga for stress management have shown improvements in physical or psychological measures related to stress.
    • A 2020 review of 12 studies of a variety of types of yoga for stress management in healthy adults found beneficial effects of yoga on measures of perceived stress.
    • Of 17 older studies of yoga for stress management included in a 2014 review, 12 showed improvements in physical or psychological measures related to stress.
    • A 2018 study involving 90 participants investigated the effects of 8- and 16-week gym yoga on stress and psychological health. The study found that when compared to the control group, those who practiced yoga showed significant decreases in stress and anxiety, improvements in general psychological health, and increases in well-being.
    • 2017 clinical practice guidelines issued by the American Cancer Society on the evidence-based use of integrative therapies during and after breast cancer treatment recommend yoga for anxiety/stress reduction.

Safety

  • Meditation and mindfulness practices usually are considered to have few risks. However, few studies have examined these practices for potentially harmful effects, so it isn’t possible to make definite statements about safety.
  • Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.
  • There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.
  • Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains, and the parts of the body most commonly injured are the knee or lower leg. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities. For more information on the safety of yoga, visit the National Center for Complementary and Integrative Health’s fact sheet, Yoga: What You Need To Know.
  • If you have high blood pressure, it’s important to follow the treatment plan prescribed by your health care provider. Following your treatment plan is important because it can prevent or delay serious complications of high blood pressure. If you’re considering a complementary or integrative approach for your high blood pressure, discuss it with your health care provider.

NCCIH-Funded Research

Current studies funded by the National Center for Complementary and Integrative Health (NCCIH) are investigating a variety of topics related to stress, including:

  • Exposure to stressors and the development of resilience in National Guard recruits during Basic Combat Training and their first 2 years of service.
  • The effects of a mindfulness-based diabetes education program targeted at stress reduction on adults who have type 2 diabetes and elevated levels of distress related to their condition.
  • The effects of psychological stress, stress resilience, and mindfulness-based interventions on disease activity and symptom severity in people with rheumatoid arthritis.

For More Information

NCCIH Clearinghouse

The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature. The Clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners.

Toll-free in the U.S.: 1-888-644-6226

Telecommunications relay service (TRS): 7-1-1

Website: https://nccih.nih.gov/

Email: info@nccih.nih.gov(link sends email)

Know the Science

NCCIH and the National Institutes of Health (NIH) provide tools to help you understand the basics and terminology of scientific research so you can make well-informed decisions about your health. Know the Science features a variety of materials, including interactive modules, quizzes, and videos, as well as links to informative content from Federal resources designed to help consumers make sense of health information.

Explaining How Research Works (NIH)

Know the Science: 9 Questions To Help You Make Sense of Health Research

Understanding Clinical Studies (NIH)

PubMed®

A service of the National Library of Medicine, PubMed® contains publication information and (in most cases) brief summaries of articles from scientific and medical journals. For guidance from NCCIH on using PubMed, see How To Find Information About Complementary Health Approaches on PubMed.

Website: https://pubmed.ncbi.nlm.nih.gov/

Key References

Other References

Additional Resources

This publication is not copyrighted and is in the public domain. Duplication is encouraged.

NCCIH has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your health care provider(s). We encourage you to discuss any decisions about treatment or care with your health care provider. The mention of any product, service, or therapy is not an endorsement by NCCIH.

]]> https://hybridlearning.pk/2022/11/17/stress/feed/ 0 People want to improve mental health by exercising, but stress and anxiety get in the way https://hybridlearning.pk/2021/04/13/people-want-to-improve-mental-health-by-exercising-but-stress-and-anxiety-get-in-the-way/ https://hybridlearning.pk/2021/04/13/people-want-to-improve-mental-health-by-exercising-but-stress-and-anxiety-get-in-the-way/#respond Tue, 13 Apr 2021 17:24:01 +0000 https://hybridlearning.pk/2021/04/13/people-want-to-improve-mental-health-by-exercising-but-stress-and-anxiety-get-in-the-way/ New research from McMaster University suggests the pandemic has created a paradox where mental health has become both a motivator for and a barrier to […]

]]> New research from McMaster University suggests the pandemic has created a paradox where mental health has become both a motivator for and a barrier to physical activity.

People want to be active to improve their mental health but find it difficult to exercise due to stress and anxiety, say the researchers who surveyed more than 1,600 subjects in an effort to understand how and why mental health, physical activity and sedentary behavior have changed throughout the course of the pandemic.

The results are outlined in the journal PLOS ONE.

“Maintaining a regular exercise program is difficult at the best of times and the conditions surrounding the COVID-19 pandemic may be making it even more difficult,” says Jennifer Heisz, lead author of the study and an associate professor in the Department of Kinesiology at McMaster.

“Even though exercise comes with the promise of reducing anxiety, many respondents felt too anxious to exercise. Likewise, although exercise reduces depression, respondents who were more depressed were less motivated to get active, and lack of motivation is a symptom of depression,” she says.

Respondents reported higher psychological stress and moderate levels of anxiety and depression triggered by the pandemic. At the same time, aerobic activity was down about 20 minutes per week, strength training down roughly 30 minutes per week, and sedentary time was up about 30 minutes per day compared to six months prior to the pandemic.

Those who reported the greatest declines in physical activity also experienced the worst mental health outcomes, the researchers reported, while respondents who maintained their physical activity levels fared much better mentally.

Researchers also found economic disparities played a role, particularly among younger adults.

“Just like other aspects of the pandemic, some demographics are hit harder than others and here it is people with lower income who are struggling to meet their physical activity goals,” says Maryam Marashi, a graduate student in the Department of Kinesiology and co-lead author of the study. “It is plausible that younger adults who typically work longer hours and earn less are lacking both time and space which is taking a toll.”

After analysing the data, the researchers designed an evidence-based toolkit which includes the following advice to get active:

  • Adopt a mindset: Some exercise is better than none.
  • Lower exercise intensity if feeling anxious.
  • Move a little every day.
  • Break up sedentary time with standing or movement breaks.
  • Plan your workouts like appointments by blocking off the time in your calendar.

“Our results point to the need for additional psychological supports to help people maintain their physical activity levels during stressful times in order to minimize the burden of the pandemic and prevent the development of a mental health crisis,” says Heisz

]]> https://hybridlearning.pk/2021/04/13/people-want-to-improve-mental-health-by-exercising-but-stress-and-anxiety-get-in-the-way/feed/ 0 Tips To Help Reduce Bloating and Improve Your Digestive Health https://hybridlearning.pk/2017/12/02/tips-help-reduce-bloating-improve-digestive-health/ https://hybridlearning.pk/2017/12/02/tips-help-reduce-bloating-improve-digestive-health/#respond Sat, 02 Dec 2017 06:49:12 +0000 https://hybridlearning.pk/2017/12/02/tips-help-reduce-bloating-improve-digestive-health/ Nobody likes that bloated feeling! Usually occurring at the worst timing for you, bloating can be caused by common triggers such as stress, food sensitivities, […]

]]> Nobody likes that bloated feeling!

Usually occurring at the worst timing for you, bloating can be caused by common triggers such as stress, food sensitivities, and a lack of digestive enzymes, among other things.

The good news is that there are plenty of steps we can be doing each and every day to help reduce bloating while helping to improve our digestive health. Here are 8 steps you can start doing today:

1. Mindful Eating

You may have heard about the two parts that make up our nervous system – the sympathetic, which is needed for our ‘fight or flight’ response, and the parasympathetic, which is also known as ‘rest and digest’. We need to be in a relaxed state, or without sympathetic dominance, to be able to digest our food optimally. Eating mindfully means that we are relaxed enough for our parasympathetic nervous system to do its enormous job of digesting food and absorbing its nutrients.

2. Eat Fermented Foods – But Don’t Overdo It!

Fermented foods are those that have been through a process called lactofermentation. Once foods go through this process, the end result is full of B vitamins, omega-3’s, and various strains of probiotics. When we eat too much sugar, processed foods and alcohol, the good and bad bacteria can become imbalanced. Consuming things like yogurt, sauerkraut, kimchee and other fermented vegetables will introduce live beneficial bacteria into the digestive system to help rebalance this. Although these foods change the state of our digestive system in a positive way, some people do have reactions such as bloating or flatulence when introducing these foods – so introduce them slowly and be mindful of how they make you feel.

3. Fiber

Fiber has many jobs to aid in digestion and bowel function. Insoluble fiber is able to pass through the digestive system with minimal changes. This is beneficial because it can bind to waste to be excreted from the body, eliminating toxins and ensuring a good bowel motility. Eating fiber from natural sources such as wholegrains, vegetables and fruits means you’re going to get the vitamins, minerals and other wholefood benefits – so opt for this rather than the processed fiber sources.

4. Identify Food Intolerances and Food Sensitivities

Food allergies and intolerances are different types of reactions, but both are important to treat mindfully by excluding the reactive foods completely from the diet. Intolerances are more common, and often include lactose, gluten and fructose.  If we continue to consume foods that cause a reaction in our body this can cause inflammation, gradually heighten the response to it, as well as potentially cause permanent damage to your digestive system. This can lead to intestinal permeability, or leaky gut, which may inhibit the ability to digest and absorb nutrients.  Approximately 20% of people have reported reactions to certain foods, although this seems to be on the rise – possibly due to a reduction in food quality, increase in preservatives, additives and insecticides, and food processing practices.

5. Ensure Adequate Hydration

Aiming for 2.5L of water per day can improve the health of your digestive system by improving bowel motility and preventing constipation. Dehydration can slow the transit time of your bowel movements, as well as prevent adequate flushing of toxins. The amount of water intake changes depending on exercise patterns, size of the person and the weather. As a general rule I recommend to aim for 2.5 L/day.

6. Look After Your Mental Health

It’s been found that there is an association between stress and digestive upset such as IBS. This comes back to point #1 – if your body is in sympathetic dominance you don’t have the energy to adequately digest your food and absorb its nutrients. Psychological and digestive health go hand in hand – your serotonin (your ‘feel-good’ hormone’) actually lives in your digestive system. So it’s fair to say that an unhappy digestive system may be partly responsible for an unhappy mood.

7. Consume Herbal Medicine That Has Actions On The Digestive System

Many plants contain active components that have the most incredible effects on our health. Some of the most easily accessible herbs are of the most beneficial: peppermint and fennel reduce gas and bloating, whereas licorice root helps to soothe the lining of the digestive tract and reduce any inflammation. Chamomile is a favorite for IBS patients whose symptoms worsen with stress as it helps to both nourish the nervous and digestive systems, encouraging them to work together in harmony.

8. Take Probiotics After A Course Of Antibiotics

This is because, unfortunately, antibiotics aren’t selective with what they’ve been set out to kill off once they enter your digestive system. Anti-biotic means they wipe out bacteria, even the beneficial bacteria. This good bacteria is a very important part of your microbiota, which is your own little community of microorganisms that help to balance your digestive, nervous, endocrine and immune systems.

]]> https://hybridlearning.pk/2017/12/02/tips-help-reduce-bloating-improve-digestive-health/feed/ 0 How To Reverse Brain Fog In Less Than 20 Minutes https://hybridlearning.pk/2017/10/24/reverse-brain-fog-less-20-minutes/ https://hybridlearning.pk/2017/10/24/reverse-brain-fog-less-20-minutes/#respond Tue, 24 Oct 2017 17:56:00 +0000 https://hybridlearning.pk/2017/10/24/reverse-brain-fog-less-20-minutes/ Over 70 percent of the human body is composed of water and every single function in the body relies upon proper hydration, including the activities […]

]]> Over 70 percent of the human body is composed of water and every single function in the body relies upon proper hydration, including the activities of the brain and nervous system. Lack of water to the brain can cause numerous side effects, such as difficulty with focus, memory, brain fatigue and brain fog, as well as headaches, sleep issues, anxiety, depression and moodiness. What most people don’t realize is that the average adult loses up to two liters of water a day through sweating, breathing and eliminating waste. If you are not topping up your body with water throughout the day, then this can have a dramatic effect on your brain function and overall health.

About three-quarters of your brain is composed of water, and when dehydrated, your brain actually shrinks in volume. Even mild or temporary dehydration can alter your brain function and impact your mood. Studies have shown that if your brain drops even just two percent in body water, you may suffer from fuzzy short-term memory, experience problems with focusing, and have trouble with calculations. Further studies have shown that prolonged dehydration can lead to increased cholesterol, rapid heartrate or breathing, low blood pressure, premature aging and even dementia.

Water gives the brain the electrical energy for all brain functions, including thought and memory processes. Studies have shown that brain cells require twice the amount of energy than other cells in the body and that water provides this energy more effectively than any other substance. Water is also essential for delivering nutrients to the brain and for removing toxins, which also impact on levels of alertness and concentration.

Fortunately, when brain fog and fatigue set in, there is a quick and simple solution.

Within only 20 minutes of drinking water, these side effects are reversed. Dehydration-induced headaches are also rapidly alleviated once you rehydrate. When your brain is functioning on a full reserve of water, you will be able to think faster and experience greater clarity, focus and creativity.

The average person in the U.S. drinks less than a liter of water a day. This is a concerning statistic considering the body loses over two liters a day in its normal functioning. There are several symptoms to watch for that can alert you to the fact that your body is dehydrated.

SYMPTOMS OF DEHYDRATION

  • Fatigue
  • Dizziness
  • Foggy thinking
  • Poor concentration
  • Muscle cramps
  • Dry mouth
  • Infrequent or dark urination
  • Constipation
  • Sugar cravings
  • Mood swings
  • Headaches

Water requirements vary depending on age, activity level, climate and other factors, but using thirst as a guide to how much water you need to drink is one obvious way to ensure your individual needs are met on a daily basis. Excessive hunger (sugar cravings in particular) is another common sign your body needs more water. Often, drinking a big glass of water will alleviate cravings and help you to feel satiated, balanced and clear.

The busy nature of modern life can mean that staying hydrated isn’t as easy as it should be. Learning to factor adequate water intake into your day is an essential way to avoid dehydration.

TIPS TO STAY HYDRATED

  • Start your day off right for optimal brain function by drinking 1-2 big glasses of water as soon as you wake up.
  • Keep a bottle of water near you and at your desk throughout the day, especially if you have a job that requires a lot of mental activity.
  • Swap out soda, coffee, milk, juice and other liquids for water. These drinks do not offer your body and brain the same level of hydration as water.  In fact, soda and coffee actually contribute to dehydration.
  • Try adding a super green powder to your water. This can improve alkalinity and enhance brain function.
  • Interestingly, cold water absorbs 20 percent faster than tepid water, so to increase the speed of recuperation, drink chilled water opposed to room temperature water.
  • In addition, the type of water you drink is extremely important. Try to enjoy filtered drinking water over tap water when possible.
  • If you don’t like drinking plain water, then you can add a squeeze of lemon or lime juice, a few sprigs of fresh mint or a cucumber or orange slice. A few frozen berries are also nice, especially in the warmer weather.

There are a lot of expensive health remedies on the market today, but making sure you are drinking plenty of water is a simple and cost-effective way to promote good health. While the human body can survive a surprising long time without food, dehydration will cause your health to deteriorate rather quickly. So when you feel brain fog starting to close in on you, reach for a big glass of water and within just twenty minutes you should notice the improved difference.

Keep Reading:

#stress #lifestyle #health-hazards #health-news #natural-remedies #health news #health-tips

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