6 Easy Ways to Beat Job Stress

Training, Weekly Motivation

By: Eddie Robbins

Raise your hand if the following are true: Your boss recites Dilbert. The staff consists of the Pink Floyd Animals trifecta: dogs, pigs, and sheep. You hear blood churning through your ears, taste adrenaline in your saliva, feel sweat spreading out from your armpits as your stress levels rise, rise, rise…and then sit there and boil. No release. No escape.

Okay, hands down. Work stress rips us apart. It sabotages us. Inspires stupid comments snapped at people just as stupid. Makes us a Monday-through-Friday phosphorous burn.

Enough already. Tomorrow, and every day thereafter, remember these tips for controlling the weight on your shoulders. Because if you think your job isn’t your life, you’re dead wrong.

Dump the Coffee

We know, coffee is in your blood—and that’s the problem. Caffeine is liquid stress, simultaneously boosting adrenaline production and suppressing adenosine, a natural relaxant in your brain. “Eliminating caffeine is more effective than any other stress-reduction strategy I know,” says David B. Posen, M.D., a stress expert and author of Always Change a Losing Game. In fact, Dr. Posen claims that 75 percent of his decaffeinated patients feel significantly more relaxed and, ironically, more energetic—mostly from better sleep.

To avoid withdrawal headaches, Dr. Posen suggests gradually cutting back by one cup at a time, beginning with your last cup of the day.

Say the “O” Word

Ask David Allen, author of Getting Things Done: The Art of Stress-Free Productivity, what’s the biggest office stress buster, and his answer is immediate: organization. “It’s what’s most needed and most lacking.” Even a very basic organizational habit can cumulatively save you hours in a work week. And, of course, more time means less stress. Allen’s most valuable habit? “My end-of-week review. I go over my inbox and my work lists. By far, it’s my best-spent time.” Thanks to that one wise Friday hour, he’s never frazzled or overwhelmed when the whistle blows on Monday morning.

Spy on Yourself

Hunched over a keyboard with knots in your shoulders? Yeah, and you probably didn’t realize it until you stopped to think about it. But who has time to stop when everybody around you is shouting, “Go, go, go!” like the Laker Girls from hell? West Virginia University researchers found that people’s stress levels dropped by 54 percent after a 2-month “mindfulness training” program—that is, simply paying more attention to the symptoms of stress, such as bunched-up muscles and fast, scattered thinking.

The good news: You don’t need a 2-month course. “Even minor adjustments can produce big benefits,” says Kimberly Williams, Ph.D., author of the study. This means paying attention if your thoughts begin to race or your breathing becomes shallow. And when you notice knots in your shoulders, you can . . .

Do the PC Stretch

With all due deference to Bill Gates, this is for everyone shackled to a friggin’ computer. “When we’re under stress, we usually lean forward to focus on what we’re doing,” says Neil Chasan, a physical therapist in Seattle. “This makes the muscles of the neck and lower back work harder—and they’re small to begin with.”

For quick relief, do what Chasan does when he’s deskbound: Clasp your hands behind your neck and squeeze your shoulder blades together. Now let your head fall forward so your chin is close to your chest, and bring your elbows together in front of you so they’re touching. Pull down with your hands for several seconds, then release. Repeat six to eight times whenever you’re knotted up.

Buy a New Multivitamin

Tomorrow, revise your morning routine to include your antistress pill. In a University of Birmingham study of men 18 to 42 years old, British researchers found that those who took a daily multivitamin high in vitamin C and all the B vitamins enjoyed a 21 percent drop in anxiety, while those popping a placebo actually felt more stressed. (Perhaps from feeling deceived.) Even better, the multi men also rated themselves less tired and more focused. The probable cause: Research has shown that B and C vitamins help reduce the effects of stress. If you want to try the multivitamin used in the study—Berocca—go to . Ninety pills will run you $40.

Throw Up Your Hands

And start juggling. “Juggling gets me out of my chair,” says Dr. Posen, admitting that his limited skills are actually helpful. “It’s hard to juggle without laughing at yourself.” Plus, it’s nearly impossible to think about work when you’re concentrating on juggling. And that’s the point: Regularly schedule 5 minutes of laughing distraction. Pick up Juggling for the Complete Klutz, beanbags included (about $10 on Amazon).

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The Benefits of Strength Training for Young Athletes

Training, Weekly Motivation

By Dr. Toni L. Thompson-Chittams

As the warmer weather approaches and young athletes begin training for fall sports, it’s important to know the risks and benefits of different types of training.
Seton Hall huddles up around their sophomore goalie. Credit Katie

 

Every spring—the second week of March to be exact—there is a rush for sports physicals for the young athletes. As a Pediatrician, I am often faced with the daunting task of determining who has a health risk that could preclude them from participating in competitive sports.

During the evaluation many parents ask, “Is my child ready for weight training?” I start the discussion by explaining the distinction between weight lifting and strength training.

Weight lifting involves rapid lifts. Because of the limited data on its safety and possible risk of injury to the immature skeleton, the American Academy of Pediatrics is opposed to the participation of children in the sport of weight lifting.

Strength training on the other hand uses resistance methods (for example tubing
bands) to increase ones ability to exert or resist force. There are numerous studies in pediatrics that have shown that strength training is effective in improving strength, endurance, and flexibility in the young athlete.

Strength training utilizes various types of resistance such as resistance bands, exercise balls, free weights, and ones own body weight. It should include aerobic conditioning and a 10-15 minute warm up and cool down. More importantly, strength training programs should have strict supervision by a certified instructor with pediatric experience who will teach proper techniques and safety methods, thus reducing the risk of injury.

The benefits of strength training can be seen in the overall health of the young athlete such as cardiac fitness, increasing bone mineralization and decreasing blood lipid profile. Furthermore, there are a few studies that have shown that strength training aimed at certain muscles of the body can play a role in reducing the incident of sport related injuries.

During the sports physical, I often emphasize that a strength training program does not equate to increased muscle mass. The young athlete who has not reached puberty tend to have low circulating androgens—a hormone that promotes the growth of skeletal muscle cells— and thus muscle mass can’t develop.

Strength training programs are generally safe however for certain individuals it may be contraindicated. Any child with a complex cardiac issue, hypertension, seizure disorders or receiving chemotherapy that effect the heart should be withheld from strength training programs until clearance is obtained by a physician.

Overweight adolescents may appear to be strong enough to participate in a strength training program however they should proceed with caution.

Because of the pressure to perform, there is an increase in the use of performance enhancing drugs.

These drugs include stimulants (Caffeine, Pseudoephedrine, and Ritalin etc.), anabolic steroids, growth hormones, and protein supplements (such as Creatine).  these drugs can lead to cardiovascular issues, kidney failure and testicular atrophy if taken in excess. Coaches, trainers and more importantly parents should be aware
of this issue and discuss it with their children.

Proper nutrition with adequate fluid intake should be encouraged. A multi-vitamin which contains Vitamin D,  Calcium (1300mg/day) and iron should be taken daily. Finally, sleep can improve physical and mental health, and is extremely important for young people, so encourage up to 8-12 hours of sleep per night.

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Hypothyroidism: Warning Signs And Symptoms

1 Comment / Nutrition, Uncategorized

Hypothyroid disease might as well be known as a silent killer. Many people consider hypothyroid disease an innocent disease, something easily treated and often detected early. The truth is an underactive thyroid often goes undetected and untreated. If left untreated for too long, in extreme cases hypothyroid disease can lead to irregular heart beats, coma, and death.

It sounds rather scary, doesn’t it?

Hypothyroid disease is a relatively easy disease to treat, once detected. Treatment typically continues for the duration of one’s life, unless the cause of hypothyroidism can be detected, and eliminated or cured.

Diagnosing hypothyroid disease is easy for the most part. There are however, always times when diagnosis can be difficult, as in cases where a patient has borderline hypothyroidism, or sub clinical hypothyroidism. In these cases, a health provider may have to look more closely at a patient’s symptoms before determining whether treatment is necessary or whether an underlying cause must be looked at.

Unfortunately there are still many health providers that neglect to test for thyroid hormone imbalances. That is why it is so important you realize what the signs and symptoms of hypothyroid disease are so you can mention them to your doctor.

Remember hypothyroid mimics many other illnesses. So just because you have some of the signs and symptoms, or maybe all of them, that doesn’t mean you have hypothyroidism. It is a good idea however, if you have some of these symptoms to check in with a health provider. They can help you determine whether you need to have a comprehensive health evaluation.

Typically hypothyroid disease is detected or ruled out by a simple blood test. So after evaluating your signs and symptoms, you and your doctor can decide whether to take action.

Here are the most common warning signs and symptoms of hypothyroid disease:

  • General malaise or not feeling well
  • Feeling fatigued or very tired all the time
  • Aches and pains, especially muscle aches or cramps
  • Joint pain
  • Depression, irritability
  • Mood changes
  • Brittle hair or coarse hair
  • Brittle nails, cracked nails
  • A hoarse throat or sore throat
  • Constipation
  • Feeling cold all the time, when others are not
  • Irregular heart rate, too slow
  • Coma or stupor
  • Feeling confused, memory loss
  • Feeling dizzy, double vision

Of course, this list is not comprehensive, as the signs and symptoms of hypothyroidism may vary from person to person and some people only have a few symptoms. Some people may have symptoms that fluctuate from day-to-day so it is hard for them to discern what their symptoms are. It is helpful to keep a journal of symptoms if you are feeling unwell so you can bring them with you to your healthcare provider’s office. That way you will have more accurate information to review with your health provider at your next visit.

If your health provider tests for hypothyroidism and begins treatment, you should continue to keep a journal of symptoms because this will help your health provider monitor the progress and efficacy of treatment. Often patients require an adjustment of the dose of hormones the doctor or health provider prescribes. Supplemental hormones are the most common treatment offered to patients with hypothyroid disease.

Sometimes a patient requires more or less hormones over time as. Treatment for hypothyroidism is typically long-term or for the duration of one’s life, unless the cause of hypothyroidism is medication or a temporary illness. If these causes of hypothyroidism can be ruled out by a health provider, then sometimes hypothyroidism will disappear on its own, once the offending cause is removed.

For this reason you should also always provide your health provider with a list of any other pharmaceuticals, herbs, or other agents you may take that could interfere with the function of your thyroid gland. This may include any other hormones or natural hormones you take as well. You may need to eliminate them or adjust them to restore proper function to your thyroid gland, depending on your situation and the severity of your condition.

There are also herbs and nutrients that can help to heal the thyroid and reverse hypothyroidism. So if you do not wish for a lifetime of pharmaceutical treatment to keep your thyroid hormones in balance this could be the best option for you.

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5 Foods You Must Avoid

Nutrition

By Kevin DiDonato MS, CSCS, CES

Buying local, fresh foods from Farmers’ markets, organic farms, or from your local grocer can go a long way for your budget and your health.  However, not everyone can benefit or wants to shop healthy.  Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.

Food #1 Low-fat Foods

Food labeling can be very deceptive when it comes to food geared for weight loss.  Low-fat foods are one of the products to be careful about.  Just because the food says “low fat,” does not mean the food is low calorie.  Be sure to check the label and see how many calories are typically in the product.  Most people associate low-fat foods with lower calories, so they tend to eat more.  Do not be fooled by this deceptive labeling technique.

Food #2 Sugar-Free Foods

Sugar-free foods are geared to people with diabetes or at risk for developing diabetes.  Sugar-free foods have low calories and no sugar.

However, look at the label under sugars, and you will see something interesting.  Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness.  Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories.  Sugar alcohols carry between 1.5 and 4 calories per gram.  Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much.

Food #3  Commercial Smoothies

Normally, smoothies are associated with healthy eating.  They have skim milk, fruit, and yogurt, so they are considered a great, healthy food.  Some commercial smoothies, however, have many hidden calories from extra sugar.  Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content.  Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added.   This eliminates the fiber that is found in the skin of most fruits.  My advice:  Make your smoothies at home, and leave the commercial smoothies on the shelf.

Food #4 Commercial Yogurts

Yogurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health.  Look at the label again, and you might see something surprising.   When looking at the label, some of the first few ingredients in yogurt are different forms of sugar.  All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat.  So again, read the label and see exactly what is in the product before you choose the yogurt of choice.

Food #5 Sugary energy drinks including items with added vitamins and minerals

Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts.  Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later.  Also, some drinks that have added vitamins and minerals, can have loads of sugar as well.  So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.

Food #1 Swiss Chard

Aging can create many different problems for people.  Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process.  Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable.  Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight.   These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.


Food #2 Pepper, Especially Capsaicin

So most of you are probably asking why pepper is on the list.  Pepper is a zero-calories food that can add a lot of flavor to your foods.  Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties.  It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.
Food #3 Wheatgrass

There are plenty of juices out there that contain Wheatgrass which is chock full of vitamins and minerals that will keep you healthy.   Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections.   Not only does this food contain essential vitamins and minerals, but it also is a complete protein.  This food is full of the essential amino acids that our bodies require for building muscle.   The high concentration of vitamins helps protect the body from stress that our bodies are under daily.

Food #4 Tahini

Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium.  B vitamins are essential in development of healthy cells in the body, especially red blood cells.   B vitamins can also help in raising metabolism, and help our immune system become stronger.  Tahini also holds a surprising amount of calcium, zinc, and copper.  The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fiber, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.
Food #5 Avocado

This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps to lower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.

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