HealthyLife Articles

Tag: stress

Exercise Is Healthy For Your Mind

BE FIT

Regular exercise offers many health benefits. You may already know it helps you stay strong and healthy, and can help you lose weight. It can also help prevent heart disease, diabetes, arthritis, and other diseases. But exercise is doing good for another vital organ in your body: your brain.

Studies are now showing that regular aerobic exercise can help your brain work better. This includes:

* Better memory

* Ability to switch tasks

* Ability to plan activities and stay organized

* Possible reduced risk of Alzheimer’s disease

Although researchers don’t know exactly why exercise helps the mind, there are some possibilities. It increases blood supply to the brain, and helps it form connections. These connections are responsible for forming memories and thinking about future activities. Exercise also improves an area of the brain that remembers and learns.

Source: National Institute on Aging

© American Institute for Preventive Medicine

January 23, 2026
Stress Relief For Caregivers

Mature Health: Over Age 50

If you’re the primary caregiver for a spouse, parent, or other relative, you face a tough challenge. Here’s what you can do to make the workload easier.

* Set up the sickroom on the main floor, so you don’t have to continually go up and down stairs.

* Purchase or rent equipment that will make caregiving easier. Examples include an electric hospital bed, an over-bed table, and a walker or wheelchair.

* Keep clean bed linens, towels, washcloths, hand lotion, drinking cups, and other supplies in or near the sickroom.

* Develop a daily schedule and stick to it.

To reduce the stress of your ongoing responsibility:

* Delegate some tasks to family and friends.

* Investigate community services that provide transportation, deliver meals, and provide other kinds of help.

* Enlist the services of a home health care agency. The social service or discharge planning department of your hospital, Social Security Administration, local agency on aging, county public health department, or your physician, can refer you to an agency in your area.

* Plan to get out of the house to shop or socialize at least one day a week.

* Find out if the cost of hiring help to care for someone at home is covered by your medical insurance provider, Medicaid, or Medicare. The Veterans Administration may be able to provide financial assistance for veterans’ medical or nursing care.

© American Institute for Preventive Medicine

January 23, 2026
How To Practice Safe Stress

SUCCESS OVER STRESS

Post-holiday stress during the gloomy days of winter can trigger stress or depression. Dr. E. Christine Moll, a mental health counselor, notes that relationships, finances, and physical demands can trigger stress.

“When stress is at its peak, it’s hard to stop and regroup,” said Dr. Moll. “Take steps to help prevent normal seasonal depression from progressing into chronic depression.” She suggests the following strategies:

*Acknowledge your feelings.

*Seek support.From family and friends or community, religious, or social services. Consider volunteering at a community or religious function. Getting involved and helping others can lift your spirits and broaden your social circle.

*Be realistic.Things don’t always stay the same. Find new ways to connect.

*Set differences aside.Try to accept family members and friends as they are, even if they don’t live up to all your expectations. Set aside grievances until a more appropriate time for discussion.

*Stick to a budget.And if holiday bills are mounting, work with a financial counselor to scale that mountain and plan to avoid a similar situation next year.

*Learn to say no.

*Keep up your healthy habits.Make time for exercise.

*Take a breather.Make some time for yourself even if it’s just 15 minutes alone. Take a walk, star gaze, listen to music. Read a fascinating book. Slow your breathing and restore calm.

*Rethink resolutions.Don’t resolve to change your whole life to make up for past excess. Instead, try to return to basic, healthy lifestyle routines. Set smaller, more specific goals with a reasonable time frame.

*Seek professional help if you need it.Talk with your doctor or a member of your company’s EAP for a referral to a mental health counselor.

© American Institute for Preventive Medicine

January 23, 2026
Add A Stress-Busting Food To Your Day

Healthylife® Weigh

Part 6

What you eat may impact your mood. Make sure you are eating a balanced diet with nutrient-dense foods. B vitamins and magnesium can be helpful for managing anxiety and boosting your mood. Avoid foods and drinks high in sugar that can cause mood swings and fatigue.

B Vitamins

B vitamins can stimulate the brain’s production of serotonin. This helps you relax and feel good.

Good Sources of B Vitamins

* Animal products: fish, poultry, meat, eggs, or dairy

* Whole grains, beans and lentils

* Fruits and vegetables, especially leafy greens, papayas, oranges, and cantaloupe

* Fortified breakfast cereals and enriched soy or rice milk

* Nuts, such as almonds, pistachios, and walnuts

Magnesium

Magnesium has a calming effect on the brain. It can help relax muscles, blood vessels, and the gastrointestinal tract. Magnesium can also boost serotonin and reduce mood swings.

Good Sources of Magnesium:

* Dark leafy greens

* Nuts, seeds, and dried fruit

* Beans and lentils

* Whole grains

* Avocados and bananas

* Dark chocolate

* Yogurt

* Fish

© American Institute for Preventive Medicine

January 23, 2026
How To Reduce Stress At Work

WORK LIFE

Get enough sleep:Poor sleep can affect your mood, judgement and memory. This can harm your ability to cope with stress.

Look at the bright side:Each day, write down something you are thankful for. Take note of things that make you smile.

Get moving:Exercise is a well-known way to reduce stress and improve mood. Walking just 20 minutes a day can make a difference.

Try meditation:Meditating, praying or whatever helps you block out the stress of the day can help you relax. Finding time for peace can reduce overall stress levels.

Find ways to laugh:Laughter can help your muscles relax, which can be soothing after a stressful day.

Take a deep breath:Deep breathing activates a state of relaxation. Focus on deep breaths in and out for a few minutes each day.

Stretch it out:Stretching can be relaxing and can help the body get ready for sleep. Stretch each night before bed to help you get good rest.

Talk to others:Emotional support from friends and family is helpful during times of stress. Make plans to talk with people and have fun with loved ones during your free time.

Sources: American Institute of Stress, Anxiety and Depression Association of America, American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
Manage Stress

Healthylife® Weigh

Part 6

Use the tools presented earlier in this guide to manage stress.

* Be physically active.

* Dispute unhelpful thoughts.

* Create a healthy food environment. When stressed, it may be tough to avoid unhealthy food options that are within arm’s reach.

* Listen to music. Or, learn an instrument, write music or lyrics, or sing. These can all help you release tension.

Make a Laugh Manual

Create a notebook with funny cartoons, jokes, pictures, and other things that make you laugh. Cut and paste funny things from newspapers or magazines. Print funny things from the internet. Glue them to the pages in your notebook.

Look at your notebook when you need a tickle! Laughter is good medicine. Laughter:

* Releases endorphins. This helps you feel good and can relieve pain.

* Boosts your immune system, helping you fight infection and resist disease.

* Distracts you from a stressor. When you look at the stressor again, you may view it in a different way and be better prepared to tackle it.

A Sense of Awe

Awe is that feeling you get when you look at a beautiful landscape or colorful fireworks display. Feelings of awe can boost your problem-solving abilities and make you a more critical thinker.

Spend time in nature to get a regular dose of “awe” and a mental boost!

* Go to a park or walk along a trail.

* Sit outside to eat lunch.

* Look at nature photography or landscapes.

* Visit a lake, river, or other body of water.

© American Institute for Preventive Medicine

January 23, 2026
Just Throw Negative Thoughts Away

SUCCESS OVER STRESS

If you want to get rid of unwanted, negative thoughts, try just ripping them up and tossing them in the trash.

Researchers at Ohio State University found that when people wrote down their thoughts on a piece of paper and then threw the paper away, they mentally discarded the thoughts as well.

On the other hand, people were more likely to use their constructive thoughts when making judgments if they first wrote them down on a piece of paper and tucked the paper in a pocket to protect it.

“However you tag your thoughts-as trash or as worthy of protection-seems to make a difference in how you use those thoughts,” said Richard Petty, co-author of the study and professor of psychology. The study was published in Psychological Science.

“At some level, it can sound silly. But we found that it really works-by physically throwing away or protecting your thoughts, you influence how you end up using those thoughts,” he said.

© American Institute for Preventive Medicine

January 23, 2026
Mental Health

Healthylife® Weigh

Part 5

Emotional Health

Exercise releases endorphins and increases levels of serotonin and dopamine in the brain. These brain chemicals help create feelings of happiness and euphoria. You may start to feel these benefits after just a few minutes of moderate exercise. This leads to a quick happiness buzz and an overall mood boost!

Stress Management

Norepinephrine is a chemical that can moderate the brain’s response to stress. Exercise helps to increase that chemical. Exercise can decrease worry and tension. It also enhances the mind’s ability to deal with daily stressors. Managing stress can reduce emotional eating and cravings for sweets and high-fat foods. The calming effect of exercise can last at least four hours after the exercise is over.

View physical activity as a break from your day. Use this time to focus on the present, instead of past or future problems and worries.

Connect to My Values:

Example: Having good emotional health will help me enjoy what I am doing in the moment. Enjoying life’s pleasures, such as the beauty of fall colors, is important to me.

© American Institute for Preventive Medicine

January 23, 2026
Managing Financial Stress

FINANCIAL HEALTH

Do finances keep you awake at night? If so, you’re not alone. More than 75 percent of Americans say money is a big source of stress, according to the American Psychological Association (APA).

Although we can’t always change our financial problems right away, we can learn to cope with this type of stress. This can help you stay healthier and learn to deal with challenges in a positive way.

If you’re stressed about money, try these tips:

*Remain calm and make a plan.It can be easy to get caught up in the panic of the moment when a problem arises. A sudden expense needed for an emergency or stories about a “bad economy” in the news can make things feel hopeless. Instead, think about small steps you can take now to improve your budget. This may be writing down a few specific ways you can cut back on expenses. Or, look at your past spending and make a plan to cut back on things you can do without for now.

*Look at the positive side of being thrifty.Eating meals at home instead of at a restaurant can be a fun family bonding time. Have everyone help prepare the meal or pick out their favorite dish for the weekly menu. Can’t afford a fitness membership? Exercise with a family member or friend at home and make it fun.

*Be proud of progress.If you saved $5 by making your coffee at home rather than buying it at a coffee shop, that’s a step in the right direction. Think about the little ways you can save money and how they add up over time. These small successes can get you to your goal.

*If you can’t pay your bills, ask for help.Banks, utilities and credit card companies will often give you extra time to pay if you’re in a financial crisis. It doesn’t hurt to call and ask.

*Identify unhealthy behaviors.If you deal with stress by drinking alcohol, smoking or gambling, this will often make matters worse. Not only do these habits cost more money, but they can cost you your health, job and relationships. Healthy ways to cope with stress include exercise, deep breathing, eating a balanced diet, listening to music or calling a friend. If you need help with unhealthy behaviors, ask your doctor or look into community support groups.

Source: American Psychological Association

© American Institute for Preventive Medicine

January 23, 2026
10 Foods That Reduce Stress

SUCCESS OVER STRESS

When life gets stressful, it’s natural to reach for “comfort foods” high in fat and calories. Macaroni and cheese, fried foods, and sugary desserts are often appealing when we feel anxious or overwhelmed.

Unfortunately, these foods are probably doing more harm than good. They can make you feel sluggish and cause a crash in blood sugar levels, which can make you feel exhausted and shaky. They also don’t provide you with nutrition you need to be at your best.

Instead of eating comfort foods, eat foods that can replenish vital nutrients in the body. This can help you feel more focused, calm and ready to tackle what life brings you.

*Green tea (Antioxidants):Green tea’s compounds can prevent cell damage, and a chemical called theanine helps you relax.

*Bananas (Potassium & minerals):B vitamins, magnesium, and other nutrients help reduce heart disease and can provide a calming effect.

*Spinach & broccoli (Magnesium & minerals):Green leafy vegetables and cruciferous vegetables are rich in folate and magnesium, which help the brain release calming signals.

*Salmon (Choline & healthy fats):Choline is a special nutrient that helps with brain function. Its healthy omega-3 fats also keep you focused.

*Blueberries (Antioxidants):The vitamins in blueberries help your body fight off stress and boost your immune system.

*Almonds & nuts (Magnesium & healthy fats):The magnesium and healthy fats in nuts help the brain function better, and the zinc found in most nuts can calm your nerves.

*Chocolate (Magnesium):Dark chocolate in small amounts can help lower blood pressure and give you a feeling of happiness and calm.

*Oranges (Antioxidants and vitamin C):Vitamin C has been shown to reduce stress hormones and may lower blood pressure. Citrus fruits also contain healthy antioxidants.

*Milk & yogurt (Probiotics, vitamin D):The probiotics in yogurt can calm a stressed tummy, and the vitamin D in fortified dairy helps fight anxiety and depression.

*Avocados (Healthy fats and vitamins):The fat in avocado is heart-healthy and can help steady blood sugar levels. Vitamins B, C and E help the body cope with stress and anxiety.

© American Institute for Preventive Medicine

January 23, 2026