Is Kashmir under stress?
Stress, Heart Disease and Kashmir
IF YOU TAKE STRESS, DO YOU GROW WEAKER AT HEART. HERE ARE TIPS TO OVERCOME IT
Is it correct? And if so, what kind of stress increases heart disease and what can be done to reduce this problem ?
Sorting out the effects of stress on the heart has been complicated by many factors. Some of them are (a) people mean different things by “stress;” (b) some types of stress appear to be worse for the heart than others; and (c) how you respond to stress may be more important than the stress itself. In recent years we have learned a lot about stress and heart disease. This write up is meant to update you regarding the importance of this and measures to reduce the problems associated with stress.
Till recently it was believed that stress operated through increasing blood pressure, diabetes and levels of cholesterol in blood. However a recent large international study “INTERHEART” clearly established that stress was an independent risk factor in patients who had a heart attack. This study had a significant number of patients recruited from
How Does Stress Increase the Risk for Heart Disease?
Medical researchers aren't sure exactly how stress increases the risk of heart disease. Stress itself might be a risk factor, or it could be that high levels of stress make other risk factors (such as high cholesterol or high blood pressure) worse. For example, if you are under stress, your blood pressure goes up, you may overeat, you may exercise less, and you may be more likely to smoke.
If stress itself is a risk factor for heart disease, it could be because chronic stress exposes your body to unhealthy, persistently elevated levels of stress hormones like adrenaline and cortisol. Studies also link stress to changes in the way blood clots, which increases the risk of heart attack.
Stress Affect Everyone in Different Ways ?
People respond in different ways to events and situations. One person may find an event joyful and gratifying, but another person may find the same event miserable and frustrating. Sometimes, people may handle stress in ways that make bad situations worse by reacting with feelings of anger, guilt, fear, hostility, anxiety, and moodiness. Others may face life's challenges with ease.
What Causes Stress?
Stress can be caused by a physical or emotional change, or a change in your environment that requires you to adjust or respond. Things that make you feel stressed are called "stressors."
Stressors can be minor hassles, major lifestyle changes, or a combination of both. Being able to identify stressors in your life and releasing the tension they cause are the keys to managing stress. Some of the common causes for stress are : illness either personal or of a close family member, death of a loved one, problems in personal relationship, work overload, unemployment. Starting a new job, unemployment, legal problems, financial concerns , unwanted pregnancy, perfectionism.
The happenings of last 20 years in the
Does Stress Affect Everyone the Same?
No. People respond in different ways to events and situations. One person may find an event joyful and gratifying, but another person may find the same event miserable and frustrating. Sometimes, people may handle stress in ways that make bad situations worse by reacting with feelings of anger, guilt, fear, hostility, anxiety, and moodiness. Others may face life's challenges with ease.
What Are the Warning Signs of Stress?
When you are exposed to long periods of stress, your body gives warning signals that something is wrong. These physical, cognitive, emotional and behavioral warning signs should not be ignored. They tell you that you need to slow down. If you continue to be stressed and you don't give your body a break, you are likely to develop health problems like heart disease. You could also worsen an existing illness.
Below are some common warning signs and symptoms of stress.
Physical signs Dizziness, general aches and pains, grinding teeth, clenched jaws, headaches, indigestion, muscle tension, difficulty sleeping, racing heart, ringing in the ears, stooped posture, sweaty palms, tiredness, exhaustion, trembling, weight gain or loss, upset stomach Mental signs Constant worry, difficulty making decisions, forgetfulness, inability to concentrate, lack of creativity, loss of sense of humor, poor memory Emotional signs Anger, anxiety, crying, depression, feeling powerless, frequent mood swings, irritability, loneliness, negative thinking, nervousness, sadness Behavioral signs Bossiness, compulsive eating, critical attitude of others, explosive actions, frequent job changes, impulsive actions, increased use of alcohol or drugs, withdrawal from relationships or social situations
How to cope up with Stress?
After you've identified the cause of stress in your life, the next step is to learn techniques that can help you cope with stress while fighting heart disease. There are many techniques you can use to manage stress. Some of which you can learn yourself, while other techniques may require the guidance of a trained therapist.
Some common techniques for coping with stress include:
• Eat and drink sensibly. Abusing alcohol and food may seem to reduce stress, but it actually adds to it.
• Assert yourself. You do not have to meet others' expectations or demands. It's OK to say "no." Remember, being assertive allows you to stand up for your rights and beliefs while respecting those of others.
• Stop smoking. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms.
• Exercise regularly. Choose non-competitive exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins (natural substances that help you feel better and maintain a positive attitude.)
• Relax every day. Choose from a variety of different techniques (see below).
• Take responsibility. Control what you can and leave behind what you cannot control.
• Reduce causes of stress. Many people find life is filled with too many demands and too little time. For the most part, these demands are ones we have chosen. Effective time-management skills involve asking for help when appropriate, setting priorities, pacing yourself, and taking time out for yourself.
• Examine your values and live by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is.
• Set realistic goals and expectations. It's OK, and healthy, to realize you cannot be 100% successful at everything all at once.
Get enough rest. Even with proper diet and exercise, you can't fight stress effectively without rest. You need time to recover from exercise and stressful events. The time you spend resting should be long enough to relax your mind as well as your body. Some people find that taking a nap in the middle of the day helps them reduce stress.
How to Relax?
In order to cope with stress, especially if you have heart disease, you need to learn how to relax. Relaxing is a learned skill -- it takes commitment and practice. Relaxation is more than sitting back and being quiet. Rather, it's an active process involving techniques that calm your body and mind. True relaxation requires becoming sensitive to your basic needs for peace, self-awareness, and thoughtful reflection. The challenge is being willing to meet these needs rather than dismissing them.
There are a number of relaxation techniques, including:
• Deep breathing. Imagine a spot just below your navel. Breathe into that spot, filling your abdomen with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon. With every long, slow exhalation, you should feel more relaxed.
• Progressive muscle relaxation. Switch your thoughts to yourself and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body. Notice areas that feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can. Rotate your head in a smooth, circular motion once or twice. (Stop any movements that cause pain!) Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel relaxed.
• Guided Imagery. Guided imagery, or mental imagery relaxation, is a proven form of focused relaxation that helps create harmony between the mind and body. Guided imagery coaches you in creating calm, peaceful images in your mind -- a "mental escape." Identify your self-talk, that is, what you are saying to yourself about what is going on with your illness or situation. It is important to identify negative self-talk and develop healthy, positive self-talk. By making affirmations, you can counteract negative thoughts and emotions.
• Relax to music. Combine relaxation exercises with your favorite music. Select the type of music that lifts your mood or that you find soothing or calming. Some people find it easier to relax while listening to specially designed relaxation audio tapes, which provide music and relaxation instructions.
• Yoga. Many types of yoga teach you how to relax while also helping posture and flexibility. There are many yoga classes available in every city in addition severalT V channels have ongoing programs of teaching.
Once you find a relaxation method that works for you, practice it every day for at least 30 minutes. Taking the time to practice simple relaxation techniques gives you the chance to unwind and get ready for life's next challenge.
Guidelines for Healthy Eating to Fight Stress
• Eat a wide variety of healthy foods.
• Eat in moderation -- control the portions of the foods you eat.
• Reach a healthy weight and maintain it.
• Eat at least 5 to 9 servings of fruits and vegetables per day.
• Eat food that is high in dietary fiber such as whole grain cereals, legumes, and vegetables.
• Minimize your daily fat intake. Choose foods low in saturated fat and cholesterol.
• Limit your consumption of sugar and salt.
• Limit the amount of alcohol that you drink.
• Make small changes in your diet over time.
• Combine healthy eating habits with a regular exercise program.
Stress is a part of our life especially in the present times full of competitiveness. It does not spare any one. It starts in childhood and continues throughout life in one form or another. Stress management therefore should become a part of our school and college education. It needs a life style modification and recognition of its features. 30 minutes spent every day on exercise and relaxation techniques will go a long way to reduce its bad effects on health especially heart attacks and related illnesses. Spokesman pl imtiyaz reshi.
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