Learning How to De-Stress in a Busy World

Most of us may consider stress to be just a normal part of life. However, when not managed properly, stress can be damaging – contributing to insomnia, headaches, high blood pressure, and heart disease.

Here are a few simple things you can do to reduce or cope with stress:

Breathe – Making an effort to breathe in a slow and gentle pattern can calm the automatic nervous system and make you feel more relaxed in times of stress.

Sleep – Aim for six to eight hours of sleep each night to restore your energy and help your body repair damage caused by stress.

Eat nutritiously – Sugary and fatty foods deplete your body of nutrients and can affect your mood negatively, making your stress levels increase.

Exercise – Even adding a little bit of movement to your day can boost your endorphins, clear your mind from stressful thoughts and improve your sleep.

Seek support – The stress you’re feeling is very real. Seek help from a friend, family member, supportive boss or support group when it’s too much to handle on your own.

These simple stress-reducers will help you stay happy and healthy, even during life’s most challenging moments.

Need-to-Knows for Mothers-to-Be!

For most women, pregnancy is one of the most exciting times of their lives. With the thrill of expecting comes choosing the baby’s name and designing the nursery. The most important preparation to consider, though, is a healthy lifestyle.

The very basic steps that every woman should take when she finds out she is pregnant include eating a well balanced diet, taking a multivitamin, scheduling an appointment with an obstetrician/gynecologist (OB/Gyn), and avoiding alcohol and cigarettes.

Proper nutrition is essential to a healthy pregnancy. Besides eating three well-balanced meals every day, a woman should adjust her daily diet to include an extra 300 calories from healthy foods, such as fruits, vegetables, whole grains and proteins.

Vitamins are also key elements to a healthy pregnancy and can help prevent certain birth defects. For example, calcium and iron are important to the bone and blood health of a mother and her baby.

Many studies have shown that light exercise may also improve the health of a mother and her baby. However, every expectant mother should consult her OB/Gyn before beginning an exercise routine, as hormones specific to pregnancy make her more susceptible to injury.

Consult your physician if you think you are pregnant or if you plan to be pregnant within the next year.

Get Moving!

A good exercise program has three components: aerobic, strength and flexibility. To begin a healthy exercise program, start small. Walking – even short distances – is a good way to increase your aerobic activity and condition muscles for strength and flexibility training.

Check with your primary care physician before beginning an exercise routine. At any fitness level, consider working with a certified personal trainer for an individual, customized program. Working with a trainer ensures a balanced workout. He or she will help ensure that you’re doing the exercises correctly, to reduce the chance of injury.

In the event of an injury, remember "I.C.E." – Ice, Compress and Elevate. Ice the effected area for 15 minutes, three times a day, for the first day or two. Icing can help decrease the extent of the injury. Compression and elevation help to reduce the swelling.

For pain, try an over-the-counter pain reliever. See a doctor if the pain lasts longer than five days, or if it becomes unbearable.

Water and nutrition are very important. Water is the best supplement to a healthy, balanced diet and good exercise plan. Avoid excess coffee and cola (more than two servings per day). Too much caffeine can be dehydrating. Eat frequent, small meals throughout the day with lots of fruits and vegetables, whole grains, lean protein, and low-fat dairy products.