There's no way to escape stress in a normal day in the life of an active living human being. Our work, our home life, and our day to day experiences will create some level of stress in the body.
The danger comes with the type of stress that can affect our health and well being from our dealing with individual situations and our rules for engaging. Some of us will cry, some of us will yell, some of us will rip our hair out. What we experience and our reaction will always have an effect on our mind and body.
Specifically we will be talking about the effectes of stress on very important parts of our physical being and how we can take basic steps to reverse this negative process and take back control.
Chest & Heart. We have all experienced any one of these feelings including dissapointment, frustration, anger, and heartbreak at one time or another. Such feelings can be triggered by personal challenges like any health concerns, job loss, past failures, or a relationship break up. Sometimes we call these experieces a 'heart break' which many times we feel and carry those emotions in our chest and often times affect the heart by releasing stress related chemicals, causing it to change speed and beat irregularly.
To counteract and overcome emotions that negatively impact our heart is to count to ten and take deep breaths, slowly exhaling and becoming aware of how you are feeling. Try and recognize that you can immediately change what you are thinking about. Doing this will shift your attention and change how you feel.
The Head. Stress headaches can be brought on by you guessed it..stress! Getting angst at work or at home, getting angry over a major dissagreement will also be felt in your head. A pounding headache and pressure around the eyes can also follow a good cry. According to one source chronic stress is experienced, the body makes more cortisol than it has a chance to release, which eventually can kill brain cells and even reduce the size of prefrontal cortex, the area of your brain that is responsible for memory and learning.
A simple suggestion to help you is to first try and seperate yourself from the current situation. Get up and go for a walk while taking deep slow breaths. This will slow down your heart rate and thus your body's need to release adrenoline and cortisol which are major stress chemicals. Tension headaches can last from 30 minutes all the way up to a week. Go to a quiet place and sit calm. Why not give yourself a head massage?
Abdomen & Stomach. Anxiety can very easily trigger an ache in our tummy or cause our stomach muscles to cramp. For those who have had to get up in front of a group of other to give a speech or feeling the gitters, butterflies, shaking, shivering, twitching of muscles , and even indigestion that comes with worry over a future event. 'Sick to their stomach'.
Diaphragmic breathing is one of the most effective ways to 'settle your stomach from stress. Start by placing your hand above your belly button, slightly below your ribcage. Begin by closing your eyes (if you want to) and start becoming aware of your breathing. Take deep breaths, allowing your breath to travel deep into your diaphragm.
Neck & Shoulders. Most of us have ended up with pressure, tension, stiffness, or soreness in our neck and shoulder area after shortly having a seriously stress event in our lives. How many of us called a certain person or job we had to do a 'pain in the neck'? This type of stress response causes the body’s muscles to tighten in an attempt to protect the body from harm and possibly more resilient to damage.
Tense muscles in the neck and jaw can give you a headache due to constricting blood flow to the head and scalp. Poor circulation forces tightening and squeezing makes neck to stiffen and knot around the shoulders.
One remedy os to sit up straight in a chair with a straight spine and tilt your head toward your right and left shoulders slowly back and forth while gently stretching your neck muscles. You can also tilt your head from side to side lowering your ear towards your shoulder.
Another option would be to apply massage oils along with having someone rub our neck and shoulders or sit in a chair and use an electric neck massager to loosen tight and knotted muscles in the neck and shoulders. Usually in as little as a 15 minute session can provide needed relief from a stiff and painfully tight neck.
Surely stress can have damaging affects on the body. In fact every cell in our body will take protectiv action against stress that is caused by the outside world as well as the mind.
Becoming aware of the vital areas that affect our body like our heart, head, and belly and how we can take preventitive measures to avoid these. Things like deep breathing, a change of activity, or refocussing our attention can be excellent ways to lessen and outright avoid unnecessary stress on our precious body and soul.
A good night’s sleep is absolutely essential to the benefit of our health, mind, body, and our mental disposition. We have all experienced the lack of sleep or have sleep in a position that ends up causing our body pain and stress. If we end up spending a third of our lives sleeping, it might be wise to get the most of it.
In particular, how do we find the best sleeping position so that we sleep well and comfortable rest our body? Today will be discussing the best positions to sleep while prevevnting unnessart pain. they're really important things we should consider in regards to sleeping position.
Sleeping on your back may help you to get your spine a natural position depending on the firmness of your bed and the kind of pillow you have. This sleeping position consists being flat on the bed having your head supported by nice fluffy pillow. The first problem you will encounter is that your head will be pushed forward begin to strain the neck overtime. Back sleeping also places pressure on joints and muscles that can lead to pain, numbness, and tingling due to poor blood circulation.
The middle of the shoulder joint should line up with the middle of the ear if you want to find good alignment from front to back. it's important to find a pillow that will continue to support the back of the neck, either find a pillow that will give you the support and the curvature of your neck you may want to consider using a or a rolled-up towel and wearisome to support your neck without putting too much pressure. the neck will be supported by this while the pillow will support the head.
Sleeping on your side. Over 60% of people sleep on their side. So does this mean it is the best position for slumber? Side sleeping position is a decent way to lie and sleep but find it uncomfortable after any length of time. If you like to sleep on your side show you a couple of tips on how to make it better and more comfortable while you sleep.
Depending on the size of your torso you need to lose a larger or smaller pillow which will help you from rolling forward and collapsing your chest by almost hugging the pillow. this is especially nice position if you tend to roll over on each side throughout the night as you end up in the same neutral position as before. next we will consider the head and neck area while laying on your side. avoiding putting your arm up under your head strain on the head as well as strange joint capsule.
First, on the lower body we want to make sure that we support our knees and lower what sleeping on your side by placing a pillow between your knees. Your hips and knees should be stacked upon one another keeping things close to the hips. This will help keep the spine aligned and the arrangement of your internal organs side sleepers may see benefits in improved digestion and blood flow.
Sleeping on your stomach is the probably the worst way to lie when you're sleeping. In some cases it can reduce snoring and diminish sleep apnea but can also put a major strain for your back and neck. A lot of people will sleep on their stomach with a pillow. While sleeping on your stomach and turning your head to the side, you end up extending the spine which is putting a lot of pressure on the lower back.
The worst part of laying on your stomach happens in the cervical spine rotation The twisting can leave you with knotting in your neck and shoulders. It can distort can distort the cervical spine area. At this point you might be saying that I love to sleep on my stomach so what do you do? it may take time but the best approach would be to retrain ourselves to not sleep on her stomach at all.
Sleeping in the fetal position with your knees and chin are tucked into your chest as a baby and is the most comfortable of positions for pregnant women. Over 40% of people prefer this sleeping postion probably because it is the most starting from our sleep time in the womb. There are certain issues caused from this sleep position, but with the use of a firm mattress and a proper pillow, you can find a good rest without waking up cramped and barely able to move.
We have examined the 4 most common ways to position yourself while you slumber. As mentioned above, the worst position for sleep is lying on your stomach. The best is likely to lie on your back or side. In the end sleep is a personal activity that we must choose based on our comfort level. Just keep in mind how your body is aligned and supported by a firm matress and a proper pillow.
If you are experiencing a stabbing pain in and around the heel of your foot that seems to persist day after day, that makes it very hard to walk on, you may be experiencing plantar fasciitis.
Plantar fasciitis painful condition caused by inflammation tissues that connect the base of your toes to your heel bone which is known as your plantar fascia.
This condition is generally found in those who engage in activities that place extra stress on the part of the foot that is prone to this developing this condition. Activities like running dancing occupations that demand stand up most of the day put you in for a higher risk of developing this condition.
Particularly those who are overweight have high arches, abnormal walking patterns, or who have flat feet are a higher risk for developing this condition.
Below we have listed 10 exercises that can greatly help you and improving your existing condition with plantar fasciitis. Make sure to always consult a health care provider or physical therapist in order to make sure you were doing the exercises correctly.
1. Achilles stretch. Sit upright in a chair and gently across the injured foot over the knee of the other leg, placing your fingers base of your toes and pull them back to where the shin until you can feel a comfortable stretch in the arch of your foot. Hold this position for approximately 15 seconds and repeat this 2 two three times.
2. Plantar fascia massage. Prophecy injured foot over the knee of your other leg I’ll sit in a chair. Keep your injured leg back with your heel on the floor while keeping your other leg forward with a bent knee. Turn your back foot slightly inward while slowly leaning into a wall until you feel a stretch in the back of your calf. Try and hold for 15 to 30 seconds and repeat three times daily.
3. Prone hip extension. Lie down on your stomach with your legs straight out behind you. Rest your head on your arms folding your arms underneath your head. Gently draw your belly button toward your spine and tighten your ab muscles. Next, flex your buttocks and thigh muscles of the leg of your injured side and lift off the floor about 8 inches. Well keeping your legs straight hold this position for approximately 5 Seconds. Two sets of 15 repetitions.
4. Standing calf stretch. Stand to face a wall with your hands supporting you at about eye level. Keep your injured leg back with your heel on the floor while keeping leg forward with a bent knee. Next turn your back slightly inward. Lean into the wall slowly until you feel a stretch in the back of your calf and try to hold for 15 to 30 seconds. Do this at least three sets, several times a day.
5. Frozen can roll. Find yourself a frozen juice can and simply roll your bear injured foot back and forth from your heel to Mid Arch over the can. Repeat this 3 to 5 minutes every morning.
6. Towel stretch. Sit on a hard surface floor your legs stretched out in front of you. Lupa towel around your toes and the ball of your foot and pull the towel towards your body keeping your legs straight. Hold this position and then release. Repeat this approximately 3 times.
7. Standing hamstring stretch. Put the heel of your leg which side of the stool about 15 inches high. Well keeping your legs straight Lean Forward well at the same time bending your hips until you feel a Mile Stretch in your thigh hold for 15 to 30 seconds. Try not to roll your shoulders or bend at the waist when you’re doing this exercise for best results.
8. Side lying leg lift. While lying on your uninjured side of your injured leg, begin tightening the front thigh muscles of thst leg and lift that leg about 10 in plague keeping the straight leg and lower it slowly do approximately 2 sets of 15.
9. Heel raise. This is a great exercise for strengthening the muscles of your foot which can lower your risk of plantar fasciitis. Stand behind a chair with both feet flat on the floor. Rise up on your toes and hold for 5 seconds using the chair to support yourself. Then slowly lower yourself without holding onto the chair this will help strengthen the muscles in that area of your foot.
10. Towel pick up. With your heel on the ground pick up a towel with your toes and then release funny an air resistance by placing a book or small weight on the towel over time.