Stressed Out

6 signs that you're seriously stressed out

Physical symptoms of stress can be varied and unusual. Here are a few ways to find out if you're over the edge.

1. Vomiting. Dry-heaving (or retching, in medical terminology) is one way that stress can rear its ugly head, more often as a sign of anxiety. Stress and anxiety can also trigger vomiting and a condition called "cyclic vomiting syndrome," a condition in which people experience nausea and vomiting over an extended period of time — often, starting at the same time every day. Dealing with anxiety-induced dry heaves or vomiting starts with getting plenty of rest and drinking water (vomiting can cause a loss of electrolytes), and then finding ways to calm down or eliminate the source of your stress, such as practicing walking meditation. 

2. Hair loss. There are multiple reasons that your hair could be falling out, from genetics to medications. But stress is one of them. Among the conditions associated with stress-induced hair loss is alopecia areata, an autoimmune disorder in which white blood cells attack hair follicles, causing hair to fall out. Another condition triggered by stress that has even more extreme results is called telogen effluvium, which is basically characterized by a sudden loss (up to 70 percent) of hair. This condition can be difficult to link to stress because the hair loss can occur months after a stressful event. 

3. Nosebleeds. There is some debate as to whether nosebleeds are triggered by stress, but studies have shown that, in some cases, patients who experience nosebleeds get them after finding themselves in stressful situations. This could have something to do with the spikes in blood pressure that are very common when you're stressed out. Keep your blood pressure in check by drinking hibiscus tea. Simply escaping the daily hubbub for a while to brew it could be enough to lower your stress levels a bit. 

4. Memory loss. If you notice you can't seem to remember the details you just discussed during a stressful meeting, it could be an effect of your shrunken hippocampus. Chronic stress can expose the hippocampus, the area of the brain that controls your short-term memory, to excessive levels of the stress hormone cortisol. And that can inhibit your brain's ability to remember things. Dealing with the root cause of your stress is the best way to get your memory back, but until that happens, write down important bits of information and find other ways to supercharge your memory. 

5. Weakened immunity. Perhaps the most noticeable effect that stress has on your body is a weakened immune system, and that happens for a couple of reasons. First, stress triggers the release of catecholemines, hormones that help regulate your immune system; prolonged release of these hormones can interfere with their ability to do that. Second,  stress shrinks your thymus gland, the gland that produces your infection-fighting white blood cells, and it damages telomeres, which are genes that help those immune cells reproduce. A good way to deal with stress and boost your immune system is to exercise; if you're so stressed out that you can't fit in those 30 minutes a day, try these other tricks for boosting immunity. 

6. Excessive sweating. Everyone knows that you sweat more when you're stressed out, but some people suffer from hyperhidrosis, excessive sweating, particularly of the palms and feet. Yoga and meditation can help reduce stress-related sweating, and if you think you might be suffering from hyperhidrosis, find a physician who specializes in the disorder. You may be helping more than just yourself. Stress sweat can give off certain signals that people around you can detect, possibly causing them to be stressed out as well, as a result.

SO, practice distressing by meditation, taking a warm bath, drink a cup of tea, going for a walking in nature and bulking up on healthy fruits and vegetables… plus a multi vitamin never hurts. 

Household plants that help clean in-house pollutants.

Below is a list of 10 household plants that were found to be effective at removing volatile organic compounds (VOC)s in your home:

Peace lily (Spathiphyllum wallisii) - This plant which does best when placed in a shady spot, can remove both benzene and trichloroethylene. It is poisonous, so keep out of the reach of children and pets. Also, avoid overwatering.

Golden pothos (Scindapsus aures) – This vine proved adept at filtering formaldehyde. It can be placed virtually anywhere in a home and requires a thorough watering about once a week.

English ivy (Hedera helix) – Effective at removing formaldehyde, this plant thrives in cool, moist air. It too is poisonous, so keep it away from pets and children.

Chrysanthemum (Chrysantheium morifolium) – This plant, which can produce wonderfully bright-colored flowers, can filter both benzene and formaldehyde. It does best in direct sunlight.

Gerbera daisy (Gerbera jamesonii) – Just like the chrysanthemum, this plant features bright flowers and requires lots of sunlight. It removes both benzene and trichloroethylene.

Mother-in-law's tongue (Sansevieria trifasciata 'Laurentii') – This hardy plant filters formaldehyde and doesn’t require a lot of maintenance.

Bamboo palm (Chamaedorea sefritzii) – The bamboo palm is effective at removing formaldehyde. Its soil should be kept moist, and it needs to be placed in indirect sunlight.

Azalea (Rhododendron simsii) – Effective at filtering formaldehyde, this popular plant does best in a cool environment (around 65 degrees) and out of direct sunlight.

Red-edge dracaena (Dracaena marginata) – Capable of growing up to 15 feet in height, this household plant is a good multi-tasker: it can remove both benzene and trichloroethylene. It is best suited for a temperature of 75 degrees or so.

Spider plant (Chlorophytum comosum) – This plant filters formaldehyde and doesn’t need a lot of upkeep.

It takes a village

To establish an effective plant-based air-pollution control system, you’ll need more than one plant in your home or office. Use one potted plant per 100 square feet of home or office space. The plants also should be in containers with diameters of six to eight inches.

With the advent of more energy-efficient homes and offices, which often reduce the flow of air between the inside and outside of a building, it makes more sense than ever to be concerned about indoor air pollution. By using the plants listed above, you can help create a healthy environment in your house or place of work.

Winter Foods

The 6 best foods for winter

#1: Oatmeal

What it does: Helps you avoid the winter blues
Why it works: Sunlight signals your body to produce the feel-good hormone serotonin, so winter’s short, dark days may leave you in a less-than-cheery mood. If the doldrums persist, you may even find yourself suffering a serious form of depression known as Seasonal Affective Disorder (SAD). But don’t let Jack Frost get you down: Whole grain carbs like oatmeal can give your winter mood a much-needed boost. In a MIT study, researchers found that eating plenty of carbohydrates keeps serotonin levels up and can even prevent cravings for sweets. Refined carbs like doughnuts and white bread can be tempting winter comforts, but these foods will cause your blood sugar to quickly spike then plummet, leaving you in worse spirits than you were before. To stay happy and healthy, opt for whole grains instead.
Other mood-improving foods: Whole wheat bread, brown rice, whole grain cereals, fruit

#2: Walnuts

What it does: Keeps your skin from drying out
Why it works: The winter months bring drier air (blame frigid winds and indoor heating), which can suck the moisture out of your skin, leaving it dull, tight, and itchy. Applying moisturizer can help, but the omega-3 fatty acids found in foods like walnuts will combat your dry-skin problem from the inside. Omega-3s help maintain healthy cell membranes, including those found in your skin. When your skin cells are strong they are better able to retain moisture, helping your skin avoid a reptilian fate.
Other skin-saving foods: Salmon, flaxseed, olive oil, tuna

#3: Garlic

What it does: Wards off cold and flu viruses (and vampires)
Why it works: British researchers recently discovered that garlic may prevent you from getting sick. In the 12-week study of 164 healthy adults, the group of participants that received a garlic supplement reported only 24 colds, while the group that received a placebo reported 64 colds. One explanation is a chemical in garlic called allicin, which may stimulate the production of infection-fighting white blood cells. Whatever the reason, adding garlic to your meals may help you stay above the weather. Just don’t eat too much—you want to keep disease at bay, not your friends and family.
Other virus-blasting foods: Carrots, yogurt, oysters.

#4: Winter squash

What it does: Prevents weight gain
Why it works: A 2006 Bastyr University study found that participants who routinely ate more fiber than the national average of about 14 grams per day were less likely to be overweight than those who consumed less than 14 grams. Fiber-rich foods, like squash, contain relatively low calories, and they’re digested more slowly, keeping you full long after you eat them—an important defense against the season of overindulgence otherwise known as winter. With about 9 grams of fiber per one-cup serving, eating winter squash (like acorn and butternut varieties) is a great way to load up on fiber and prevent post-holiday eaters remorse. Winter squash is also loaded with carotenes, which have been shown to reduce the risk of a variety of diseases from cancer to heart disease. Most winter squash is available year-round, but its peak season is early fall through late winter.
Other weight-loss foods: Artichokes, raspberries, whole grains, legumes

#5: Chicken Sandwich

What it does: Keeps your energy up
Why it works: Darkness signals your body to produce melatonin, the hormone responsible for making you sleepy, so the shorter days that come along with winter can cause you to feel like hitting the sack instead of the gym. But eating complex carbohydrates—most abundant in whole grains, starchy vegetables, and legumes—along with some protein can help you stay awake and energized. This combination, found in foods like a chicken sandwich on wheat bread, boosts energy in two ways: Your body digests the complex carbs slowly, keeping your blood sugar stable, and the protein helps you stay fuller, longer.
Other energy-boosting foods: Peanut butter sandwich on whole grain bread, Greek yogurt with fruit, whole grain crackers with low-fat cheese.

#6: Chicken Soup

What it does: Helps you breathe easy
Why it works: Chicken soup has long been touted at the best home remedy for cold and flu season, and it really can help. Hot liquids temporarily clear your sinuses, and a University of Nebraska study found that chicken soup may even reduce inflammation in your nose and throat. Plus, most chicken soups are low in calories and saturated fat, and high in fiber. For the healthiest version, try making the soup yourself with plenty of veggies and whole wheat noodles. If homemade isn’t an option, try Campbell’s Healthy request Condensed Chicken Noodle soup, which has only 60 calories per cup.
Other sinus-clearing foods: Tea, coffee, any broth-based soup.

Humans are Special

10 Things that make Humans Special

1.  Speech

2.  Upright Posture

3.  Nakedness

4.  Hands

5.  Extraordinary Brains

6.  Clothing

7.  Fire

8.  Blushing

9.  Long Childhoods

10. Life After Children

Common Foods for common ailments

18 foods that fight common ailments

What's ailing you: Arthritis

Ginger

Why it's good: This spicy root contains compounds that work similarly to some anti-inflammatory medications. However, ginger can also act as a blood thinner, so if you're taking a blood-thinning medication, ask your doctor if it's safe to eat ginger.

 Eat up!. Steep a few slices of the root in hot water to make tea, grate it into stir-fries or add ground ginger to smoothies.

Pumpkin

Why it's good: Research has shown that certain antioxidants may help prevent arthritis, slow its progression and relieve pain by reducing inflammation associated with this condition. And pumpkin's bright-orange hue is a clue that it's rich in two of these antioxidants: beta-carotene and beta-cryptoxanthin. 

Eat up! Try to eat one can of 100 percent pure pumpkin purée (not pumpkin pie filling!) every week. I make a "pudding" by stirring a dollop of pumpkin purée into vanilla yogurt along with a dash of cinnamon. You can also add a scoop of the puree to ground turkey meat sauce, taco filling or chili (the puree doesn't altar the taste).

Red bell pepper

Why it's good: Red bell peppers contain an impressive amount of inflammation-fighting carotenoids, but they also have more than 250 percent of the daily recommended amount of vitamin C. Research suggest that people who eat a diet low in vitamin C may be at greater risk for developing certain kinds of arthritis.

Eat up! Aim to have three red bell peppers a week. Mix pepper with cucumber, chickpeas and feta for a quick and easy lunch.

What's ailing you: Type 2 diabetes

Beans

Why they're good: Beans provide a winning combination of high-quality carbohydrates, protein and fiber that helps stabilize your body's blood sugar levels and keeps hunger in check.

Eat up! Have beans as often as you can. Protein-rich beans and lentils are a smarter side dish than carb-filled pasta, rice or potatoes.

Egg whites

Why they're good: Egg whites are the perfect base for a diabetes-friendly meal because they're low-calorie (17 calories apiece) and rich in high-quality protein, so they can help keep your weight and blood sugar level on an even keel. And they’re cholesterol-free, since all the cholesterol is in the yolk.

 Eat up! Aim to have at least three or four egg-based meals a week. An omelet with 4 egg whites (or 1 whole egg plus 2 or 3 egg whites), plenty of vegetables and some reduced-fat cheese for breakfast will set you up for a day of even-keeled blood sugar.

Nuts

Why they're good: Nuts — all types, are primarily composed of heart-healthy fats and protein, two ingredients that keep blood sugar stable by slowing down the rate at which your body absorbs carbohydrates. Nuts also contain monounsaturated fat and, in some cases, omega-3s, both of which improve cholesterol and triglyceride levels. 

Eat up! Snack on an ounce (one small handful) of your favorite nut daily — they all contain healthy fats.

What's ailing you: Premenstrual syndrome (PMS)

Cheese

Why it's good: Studies have found that women with PMS have lower levels of calcium around ovulation than women who don't experience PMS symptoms, so amping up your intake of cheese and other dairy products is worth a shot if you're prone to cramps and mood swings.

Eat up! Make sure you're getting at least the recommended amount of calcium daily — experts say only 10 percent of us are getting it through diet alone! Its suggested that for women younger than 50 need 1,000 mg; if you're 50 or older, 1,200 mg. Aim for three servings of calcium-rich foods like cheese and yogurt daily; women older than 50 should tack on a fourth serving. If you don't think that's possible, talk to your doctor about taking a calcium supplement.

Pineapple

Why it's good: This fruit has three things going for it. First, it's one of the best sources of manganese, and one study found that women with low manganese intakes were more likely to experience premenstrual mood swings, breast tenderness and cramping. Second, pineapple and other water-rich fruits and vegetables (think berries, citrus fruits, melon, cucumbers, bell peppers) can help banish bloat associated with your monthly cycle because their high water content helps flush out excess fluid. Lastly, deliciously sweet pineapple is a healthy way to indulge sugar cravings, which often intensify as your period approaches.

Eat up! In the seven to 10 days leading up to your period, have 1 cup of fresh pineapple daily. Another option is frozen chunks or canned pineapple packed in 100 percent juice.

Almonds

Why they're good: Almonds are an excellent source of magnesium, another mineral that may provide some PMS relief. Studies have found that magnesium — in addition to helping relieve PMS headaches — can improve mood and lessen water retention in the week or two before you get your period.

Eat up! Enjoy an ounce of almonds (about 22 nuts) a day, and enrich your diet with other magnesium-rich foods like quinoa, pumpkin and sunflower seeds, dark leafy greens, edamame and green beans.

What's ailing you: Osteoporosis

 Broccoli

Why it's good: Broccoli gives you four bone-building nutrients in one convenient package: vitamins C and K, potassium and some calcium. Studies have found that getting enough of vitamins C and K is linked to having high bone density. Potassium (and other compounds found in produce) may reduce bone loss by acting as a buffer against metabolic acids, which some studies suggest contribute to the breakdown of bone tissue.

Eat up! Serve broccoli at least three times a week, and if you need extra incentive to dig in, sprinkle your florets with a bit of grated cheese (which adds more calcium!).

Skim milk

Why it's good: Skim milk is an obvious choice for strong bones, since 1 cup contains 300 mg of calcium — about a third of the daily recommended amount.

Eat up! Work it into your daily diet by making oatmeal with a cup of skim milk instead of water, including 1 cup in a fruit smoothie, or having a mug of low-fat cocoa made with 1 cup of nonfat milk. Feel free to substitute soy or almond milk (as long as the carton says it's fortified with calcium).

Yogurt

Why it's good: If you don't get enough calcium in your diet your body will start "borrowing" what it needs from the calcium stored in your bones. What's great about yogurt is that it's a good source of calcium and protein — and both are necessary for bone strength. Studies show that people who don't get enough protein have lower bone density.

Eat up! Opt for Greek varieties over traditional yogurt to get twice as much protein (and go for non-fat).

What's ailing you: Heart disease

Oatmeal

Why it's good: It's rich in soluble fiber, which latches on to cholesterol compounds and helps carry them out of your body. Research shows that people who eat an average of 2.5 servings of whole grains (like oats) daily have a 21 percent lower risk of cardiovascular events such as heart attack and stroke than people who hardly eat any.

Eat up! Enjoy oatmeal at least three times a week, and spruce it up with berries, nuts, dried apricots, even peanut butter.

Sweet potato

Why it's good: Sweet potatoes deliver more heart-healthy fiber than their white cousins, along with a hefty dose of potassium, a mineral that helps offset sodium's negative effect on blood pressure.

 Eat up! Try to eat at least two of these spuds a week. I like to mash them with a drop of skim milk, a pat of whipped butter and a bit of cinnamon.

Wild salmon

Why it's good: Wild salmon is one of the most concentrated sources of omega-3 fats, which can help lower triglycerides, raise levels of HDL ("good") cholesterol, and help reduce inflammation in the body — a factor that's been linked to an increased risk of diabetes as well as heart disease. What's more, numerous studies have found that people whose diets are high in omega-3s have a substantially lower risk of coronary heart disease, as well as sudden death from arrhythmia (an irregular heartbeat).

Eat up! Aim to eat salmon at least twice a week. Although wild and farmed salmon contain similar levels of omega-3s, wild is lower in contaminants and has as much as four times the amount of vitamin D. But wild salmon is more expensive and not as widely available as farmed. If you can't make room for it in your budget, you're better off eating farmed salmon than going without it completely.

What's ailing you: Migraine headaches

 Quinoa

Why it's good: Magnesium deficiency has been linked to migraines, and 1 cup of whole grain quinoa, a protein-rich seed, provides 30 percent of the daily recommended amount of magnesium. Getting enough of this mineral seems to be particularly helpful in preventing menstrual migraines.

Eat up! Have a helping at least three times a week in place of rice, pasta or other starches. Turn quinoa into a pilaf with chopped carrots, enjoy it as a hot cereal (like oatmeal), or use it as a base for a stir-fry or chili.

Ground flaxseed

Why it's good: Studies have shown that omega-3s — found in high amounts in flaxseeds — can help reduce the frequency, duration and severity of headaches, probably by reducing inflammation.

 Eat up! Add a tablespoon a day to yogurt, oatmeal, cereal or smoothies. You can also mix ground flaxseed into meatballs or combine with whole-wheat bread crumbs for a crispy coating for baked chicken tenders.

Spinach

Why it's good: Spinach contains a good amount of magnesium as well as riboflavin, a B vitamin that may help reduce headache frequency and severity.

Eat up! Squeeze in at least three servings of spinach a week, and try to get more of other riboflavin-rich foods like lean beef, whole-grain cereals, mushrooms and asparagus. Also, speak to your doctor about whether riboflavin supplements might help.

Information adapted from Womens Day Magazine

This site is not intended, in any way shape or form to constitute, nor should it be considered, medical advice. The information contained on this website, does not serve or purport to serve as a substitution for the medical advice of a qualified practitioner, clinician, or qualified health care provider. The information in and through this website is general in nature. the information on this website can be improved or updated without notice. I am under no obligation to update this website, so information in the website may be out of date. I do not warranty the accuracy or completeness on this website. Use of the information on this website is entirely at your own risk. Please do further research for yourself.