Same Old Story

Stress - And stress, not necessarily "bad" stress, but rather certain external and internal stressors, factor into this health equation. So let's take a look at how to handle these stressors with regards to acne prevention. 

External Stressors

A goal of acne prevention would be to keep your skin pores clear from clogging and becoming infected and irritated, resulting in blemishes and inflammation. So you need to take a look at your external environment throughout the day for factors that could trigger skin pore clogging. 

Here are some examples of what to look for: grease, oils and sun, like being around open fryers in kitchen areas, or around machine oil and grease in workshops or factories, or out in the sun all day on a construction jobsite. Too much oil, grease or sun on the skin can clog pores and trigger acne and other skin irritations. 

Minimize contact by wearing long sleeves and other protective wear and gear and discussing further options with your dermatologist or healthcare provider. With regards to being out in the sun, note that a small amount of sun each day can be fine and healthy. 

However, extended periods can trigger the sebaceous glands to create more oil as your skin dries out. At the same time, the dried out skin needs to be cast off or shed at a faster rate than normal. The resulting extra oils and dead skin make a wonderful environment for pore clogging. 

So here, too, use protective clothing for outdoor activities and apply sunscreen; oil-free products are best for acne-prone people, and those with a minimum protection of SPF 15 and both UVA and UVB protection. 

Internal Stressors

Internal stressors like anxiety, fear, low self-esteem, depression and a variety of other internalized emotions, can trigger chemical reactions inside your body that can result in acne flare-ups and other skin irritations. 

What happens is that these emotions can set your adrenal glands to work creating more cortisol, the substance that in turn causes your sebaceous glands to produce increased amounts of sebum oil, excessive amounts of which can be blocked in pores. 

Same old story: extra oil + extra dead skin cells = blocked pores, triggering acne flare-ups. With internal stressors, though, the results are usually "inflamed papules" or small, solid inflammations (or skin elevations that do not contain pus), instead of whiteheads or blackheads. 

To combat internal stressors and prevent acne problems, here are some suggestions. Get plenty of rest and sleep a recommended average of eight hours per night. Try to maintain regular hours each day, regardless of which shift your work. 

Some say to focus on reducing SWAT: reduce your stress, worry, anxiety and tension, so journal a little each day mentioning any "SWAT" stressors you've felt. And focus on those that may seem overwhelming or to be taking too long to "end," seeking help from others or other resources as needed for stress management. 

Check with your dietician or healthcare provider to establish and follow a regular well-balanced dietary and exercise plan of action to keep your body healthy on the inside and outside. 

Keep a check list of "Things that Calm You" handy for stressful times, like reading a book, resting, listening to music, taking a walk, going out for an ice cream cone, etc.

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Although there is no antidote to stressful commuting. Here's how to thrive while you drive

In a study conducted at the University of California at Irvine, researchers found that the stress of commuting takes a major toll on health. According to the study, it has direct physiological effects of raising blood pressure and releasing stress hormones into the body. Not only that, long commutes (more than 18 miles one way) may also increase the likelihood of having a heart attack due to exposure to high levels of air pollutants, which appears to be a risk factor for heart disease. 

By lessening the stress of getting to work, you are conserving enormous amounts of energy that may be lost over stressful commuting. It doesn't only leave you a lot more energy to do your job and become more  productive but it also makes you feel good and gives you a good reason to always start your day right. 

Although there is no antidote to stressful commuting, there are lots of ways to shoo off the energy vulture. Here's how to thrive while you drive. 

1. Prepare in advance 

One of the best ways to lessen the strain of road rage is to prepare everything the night before. Clothes, documents, attache cases, and even packed lunches should be set the day before to avoid the morning rush. With everything champing at the bit, you'd save plenty of time to do your morning routines, devour a good breakfast and enjoy special moments with the family. Best of all, you can dash out the highway free of traffic congestion. 

2. Sleep well and wake up early 

A good night's sleep rejuvenates the body. Make it a habit to have enough sleep and to rise early. If you are already stressed out the day before, an incomplete repose takes over cumulative stress effects into your life at work and at home. Your frustration levels at work eventually rises, your brainpower falters, and your mood at home sours. You have no energy left for enjoying life. 

3. Juggle your work hours 

Why pack the freeways with all the other "9-to-5"ers when you can try a ten-to-six or an eight-to-four shift? Depending on your company's work policy, try to check out other shifts that fit your lifestyle. Choose one that would help you get rid of energy-depleting stress and allow you to lighten your highway woes. 

4. Share your ride 

It may be a hassle to coordinate your arrival and departure with another person or two, but carpooling is worth it. Studies show that ridesharing lowers commuter stress significantly. With carpooling, there is less air and noise pollution, less traffic congestion, and you can relax more while someone else does the driving. 

5. "Cocoon" in your car 

Instead of getting worked up when traffic is at a standstill, utilize your time wisely. Listen to the radio or pop in some music tapes to take your mind off the stop-and-go driving and traffic tie-ups. If you like to read but just can't have time to flip pages of a book, check out books on cassette. Many libraries have full-length books on tape as well as abridged versions. You can even learn a new language or do some car exercises like shoulder rolls, neck extensions and tummy tucks to help you stay awake and relax. 

6. Pillow your back and squirm 

When you're standing, the lumbar area of your spine (the lower portion) normally curves inward, toward your abdomen. However, when you're sitting, it tends to slump outward squeezing your spinal disks and putting stress on them. According to back expert Malcolm Pope, Ph.D.,director of the Iowa Spine Research Center at the University of Iowa, it helps to support your back by tucking a rolled towel or a pillow in that lumbar section. In cases of longer drives, since sitting in one position for longer than 15 minutes gradually stiffens you even with a back pillow, make necessary adjustments for a comfy ride. For instance, you can try putting most of your weight on one buttock and then the other. Then, shift the position of your seat or your buttocks slightly. You may even try sliding down in your seat and sit up again for fun. 

7. Work out after work 

Since the evening rush is worse than the morning rush because of the compounded fatigue from the workday, it is best to wait out the traffic. Work out at a gym near your office or take meditation classes to relieve your stress. If you plan to go to dinner, see a movie or go shopping, try to do these things near work, delaying your departure enough to miss the maddening rush. 

8. Give yourself a break 

It may be a good idea to give yourself some day off from work. Many companies today offer compressed working hours or longer working days to give way to work-free days for you to unwind.

9. Move your office 

If your job is a long drive ahead everyday, inquire at work if the company would allow you to work at home some days of the week or if you can work near your place. An alternative work schedule would make you feel less tense and in control thereby reducing stress. 

10. Occasionaly change your routine 

An occasional change of commuting habits may be advisable too. Try walking or bicycling sometimes for a change. There's nothing like a good walk to ease tension especially when it means you don't have to get in your car and fight rush hour traffic.

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These are ways Real people have used to cope with Stress

You may think some of the ideas below are pretty far out and perhaps downright Weird... But that's okay. Different strokes for different folks. So just pick a couple to start with, and see how they help you. Simply read through the list. See what "jumps out" at you. Don't try to do too many at once. (You may stress yourself out even more.) 

1. Hide a Toy in Your Pocket 

What? How will that help you say? 

It will remind you each time you stick your hand in your pocket, not to take life too seriously. 

Remember how you felt when you were a child and life was carefree? Grab on to that feeling each time your fingers touch that toy. 

2. Schedule Your Worry 

If you have stress that comes from worrying, do this: 

When you start to worry, tell yourself you're not going to worry about it now, that you've set a time to worry. Say, each day between 7 and 7:30 pm, you've scheduled as Worry Time. 

When it's 7, then sit down. Better yet ---- Pace the floor! Then WORRY! 

Really get into it! Worry BIG! Catastrophize! 

Awfulize! (I don't think that's a word, but you get the picture.) 

Worry like you've never worried before! 

You'll feel really odd doing this, but go at it. 

I know it sounds crazy, but trust me. I've recommended people do this and it helped them. 

No kidding! 

3. Do Something Silly 

Eat Twinkies for breakfast or something. 

I know, Twinkies are junk food, but break your routine once in a while. It's good for you. 

4. Curl Your Toes 

Huh? Yes, tighten your toes for 15" as tightly as you can, then relax. Do this with all muscle groups up through your body. All the way up. Finish with wrinkling up your face. It works. 

5. Grab Your Pillow and Beat the Heck out of the Bed 

(If you've got a feather pillow, be sure to check for holes first!) 

Beating on the bed is good for releasing stress that comes from anger. 

I knew a lady who actually put a punching bag in her basement just for getting out her anger! 

She swore by it. 

6. Don't Answer the Phone/Door/Cell Phone/ Pager... 

(Say, Does anybody out there still have a pager?) 

Sometimes you don't feel like talking to anyone, right? 

Give yourself a break and don't. 

7. Nuts -- Eat Nuts! 

Good for "anger stress" to crunch on something. 

Go ahead. Take out all your aggression on the Nuts. They won't mind! 

You could eat crunchy raw veggies, but the nuts are better. 

8. Get good at Procrastinating 

Egad! Heresy? Sometimes it's the very best thing you can do for yourself. 

Ask yourself, "Will something Awful happen if I put this off til later, to cut myself some slack?" 

If you answer No, then put it off, as long as possible. 

9. Act Like a 2 Year Old 

They're Real Good at saying No, aren't they? 

You gotta take care of yourself. 

If you don't, who will? 

Say No more often to the demands others want to heap on you. 

10. Act Like an 84 Year Old 

Now wait a minute! 

You just told me to act like a 2 year old. 

Now you're saying act like an 84 year old? 

What's up with that? 

Well, here's it is. 

When you're in stressful situation, ask yourself... 

"How would my 84 year old future self handle this or say about this?" 

See what wisdom surfaces from within you. 

I sincerely hope these ideas will be helpful to you. To Your Health, 

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Stress is basically an out of control situation for most adults today

Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes. But do we know if we are really fit? How do we tell? 

Fitness refers to ability of the body to function with vigor and alertness. Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. 

Fitness requires us to examine more than just our exercise routine. The mere definition of fitness refers to the body’s ability to meet physical stresses. That includes coping with our day to day life, getting from the beginning of the day to the end, without being worn completely out. 

Exercises that demand total body involvement are the best for maintaining and improving your level of fitness most effectively. Running, swimming, jogging, dancing, cycling, and very brisk walking are some of the more popular total body involvement exercises. 

You might want to look at your exercise habits, if there are any. If there aren’t any exercise routines to examine, no fitness. Everyone, no matter what their age, benefits from exercise. 

It keeps our bodies conditioned, our mental sharpness working at top speed, and thanks to the physical aspect, we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells! 

Do you take in more calories than your body needs? Are you supplementing your vitamins and minerals to make sure you are getting your recommended daily allowances?

If you’re not making the most basic of efforts to take care of your nutritional needs, you aren’t a fit individual. You may not look sick, you may not have any noticeable symptoms of ill-health, but you’re not the fit and toned individual you could be. 

What about the stress levels in your life? Do work in an environment with high levels of stress? Is your personal life a source of comfort or does it add to your stress levels? Do you engage in some form of stress-relieving activity? 

Stress is the number on contributor to heart attacks and strokes, since they manage to speed up the affect of the real culprits. Stress is basically an out of control situation for most adults today.

We manage to schedule every moment of our free time, and leave ourselves with no time for quiet reflection, or time to deal with life’s unexpected emergencies. 

In order to be truly fit, we find ways to rid ourselves of built up stress, the kind that begins to affect our muscles, muscle tone, and composition. Massages are the best cure for ridding our bodies of the stress buildup that can occur, even with exercise regimens and detract from our overall fitness. 

There are so many occasions to stop and question our efforts at maintaining optimal health, that we usually don’t even take the time to begin the examination. But it is beneficial to our overall health, the quality and quantity of our life, to make every effort to be fit, healthy, individuals.

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Instead of complaining, why not contribute

Often we are one of the biggest contributors to the calamity and chaos we experience in our lives. Stress management is the recognition that life is all about the choices we make. Starting today, choose to take control and follow these simple tips to help you lead a stress-less lifestyle.

Choose To Be Short on Complaints, Long on Praise

Far too often, we are quick as a whip to complain when we feel we have been wronged, yet we are not as quick to lavish praise. Complaining about every little thing is very stressful and draining.

Instead of complaining, why not contribute. Starting today, make a point to praise those who have had a positive impact on your life – from the cashier who didn’t pack your bread on the bottom of the bag, to the mechanic who didn’t scare you into an unnecessary repair, to the neighbor who is willing to baby sit on ten minutes notice.

Doing so will not only make you feel good, but will make a difference in a positive way and make someone else feel great.

Choose To Love The Skin You’re In

Actress Jamie Lee Curtis, known for her acting talents and physical beauty, recently took a bold step many of us would shutter at the thought of – she posed for a magazine minus make-up in a crop top and shorts. She posed for all the world to see the “real” beauty she is – a confident women who doesn’t define herself by other people’s standards.

Chasing after beauty defined by others (media, family, friends, spouse, co-workers and others) is detrimental to your peace of mind. Be bold and love the skin you’re in right now – crooked nose, warts, corns, receding hairline, wrinkles, sags, bulges and all. Appreciate your natural beauty and love yourself just the way you are.

Choose To Pass On Perfection

Think of how many things don’t get done because someone is waiting for the perfect time, place and circumstance.

Working with perfection as your standard is both a mental and physical drain. Lose the need to get everything done “perfect.”

Know that it’s far better to accomplish a task at 85% perfection than to procrastinate and wait for 100% perfection.

Remember that a stress-less life is all about choice

What are you going to choose today?

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For busy moms, stress management is a necessity

Stress can impact many areas of life such as work, family, and other relationships. Stress can cause one to experience irritability, impatience, and distractibility. 

For busy moms, stress management is a necessity because moms are some of the busiest people on the planet. From working a 9-5 job to getting the kids off the school or from attending soccer games to chaperoning a slumber party, a mom's feet never seem to stay still. Some moms are responsible for taking care of their aging parents as well. 

Here are eight tips to assist in living a more stress free life. 

1. Have a sense of humor.

We all are familiar with the saying, "Laughter is the best medicine." This is so true. Be willing to laugh at personal mistakes. Watch a funny movie. Share a joke with a friend. In other words, lighten up. It will make such a difference. 

2. Call a friend.
For any busy mom, it is always important in life to have at least one relationship where they can just vent and know that a listening ear and unconditional acceptance will be given. 

3. Listen to calm, sooting music on the way to work, while at work, and while going to sleep. Music has a way of calming and soothing the mind body. 

4. Take time to exercise.

Exercise helps to increase self-esteem, decrease depression, increase concentration and energy, and gives one a greater sense of control over stress. Hitting the local gym is not always necessary. Taking a 15-minute walk around the neighborhood, taking walks on lunch breaks, taking the steps instead of an elevator, and parking farther away when shopping are examples of how busy moms can squeeze in exercise during the day. 

5. Eat Healthy.

There are foods that promote calmness and foods that increase stress levels. Busy moms can ask themselves if they are eating too much sugar and caffeine, and if they are getting enough protein. They can also evaluate if they are eating plenty of fresh fruits and vegetables and staying away from refined and processed foods. Healthy eating is very important for any busy mom. Taking a look at diets and making the necessary changes can result in increased optimal health. 

6. Practice deep abdominal breathing periodically throughout the day.

Breath in deeply through the nose pulling the belly button toward the spine, hold for a few seconds, and then slowly release. Busy moms will be pleasantly surprised at how this simple technique can result in a more relaxed body and mind. This can be done in any environment. 

7. Determine, no matter what, to create time for self.

For some busy moms, maybe it's a soothing bubble bath at the end of the day. For others, it could be a quick trip to the local Nail Salon. The activity really doesn't matter as long as busy moms take some time for themselves. 

8. Practice Thinking Calmly.

Everyone has a favorite place that is peaceful, soothing, and calm. When stress levels increase, busy moms can take a mental break and visualize that special place. They can take note of the sights, sounds, and smells. It is important to continue to do this until relaxation is felt. Busy moms will notice that the stress they are experiencing will be less and more manageable. 

Busy moms can follow the above eight tips for a more stress free life!

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