Easing Stress

MBG HEALTH

March 8, 2022 — 17:36 PM

These past two years have piled unexpected stressors on top of our already hectic lives. I don't know about you, but I have had to be more intentional about finding ways to reduce stress and foster calm daily. For me, these things include consuming a nutrient-dense diet, power walking, praying, prioritizing sleep, and doing things that bring me joy (time with family and friends, playing piano, singing, dancing, good food, etc.). I've recently incorporated a new strategy to stress less: mindbodygreen's calm+.

The science behind mindbodygreen's most relaxing supplement.

I lead the mindbodygreen science team, where we keep close tabs on the latest clinical research and carefully vet ingredients to bring you one-of-a-kind supplements. I don't recommend products I haven't critically analyzed and tried myself. That's why I can fully vouch for calm+.

The supplement's hero ingredient is USDA and EU organic certified full-spectrum European hemp oil. This heritage hemp is 100% CO2 extracted, eco-farmed, DNA-tested, and phytocannabinoid-rich, delivering 20 milligrams of CBD per serving. This cream-of-the-crop hemp oil is strategically complemented by two other plants: the world's most bioactive Shoden® ashwagandha extract (boasting 35% glycowithanolide content), and steam-distilled lavender oil from flowers that are high in linalool, a terpene known to elicit calm.*

For a little bit of insider background, we landed on this trio of botanicals because they can nourish and support multiple dimensions of our stress management physiology simultaneously.* Cannabinoids from hemp oil and terpenes from lavender interact with our intrinsic "balancer," the endocannabinoid system, to relax us.* 

Furthermore, ashwagandha is a nootropic herb that works via our hypothalamic-pituitary-adrenal (HPA) axis to bolster our resilience to stress.* And not in a vague sense, either: Clinical trial evidence shows Shoden® ashwagandha's ability to reduce cortisol and DHEA-S, actual hormonal biomarkers of stress, at 240 mg (the dose in calm+).*

Mind you, this premium botanical trio is delivered in one convenient gelcap (no tincture mess nor gummy sugars to worry about here, folks). I should also point out that calm+ is GMO-free, gluten-free, dairy-free, soy-free, and major food allergen-free.  READ MORE...

Stress Changes Brain

Did math problems make you stressed at school? That’s what happened to participants in a study of the brain’s reaction to stress.

For the first time, researchers looked at the entire duration of such a situation. They found not only changes in the communication of brain regions, but also a dynamic process: Different networks behaved differently during acute stress.

From this, the scientists were able to determine how susceptible a person is to negative mood and how much this increased their risk of mental illness.

Until now, experts knew little about the dynamic processes in the brain during acute stress. Research has usually focused on the brain areas that are active at a given time. Now, however, scientists from the Max Planck Institute of Psychiatry (MPI) and the Department of Psychiatry and Psychotherapy at Tübingen University Hospital have observed what happens in the brain over the entire period of a stressful situation, such as while solving a tricky math problem.

“Our study shows not only where changes occur, but how different brain regions interact and how their communication changes over the course of the situation,” summarizes first author Anne Kühnel from the MPI.

The results of the study were recently published in the journal Biological Psychiatry.

The participants were asked to solve math problems under time pressure while inside a magnetic resonance imaging scanner. No matter how well they did, they only received negative feedback—a stressful situation. The dynamic response of the brain’s networks differed in the study participants.

The scientists were able to relate the responses to how anxious or depressed the participants were. It is known that the more negative a person’s basic temperament is, the higher their risk of mental illness.

“The altered communication between brain regions supports the theory that mental disorders are network diseases in which the interaction of neural units is disturbed,” says MPI Director Elisabeth Binder and continues, “The new findings are important for developing more individualized diagnoses and personalized therapies.”  READ MORE...

The Night Before the Night Before

It is possible although highly illogical to look at what might happen in the future, even though we have specialists who earn their livelihoods forecasting what might happen in business, in the economy, and on Wall Street with the Stock Market.  Doctors forecast the future of medicine and Oncologist forecast the day, not too far in the distant future where having cancer will be no worse for many than catching a cold or the flu.

But, what about other scenarios...  like:

• Will I be wealthy
• When will I die
• Who will I marry
• Will people like me

AND...  because of all these concerns that we have, most people have turned into what some people may refer to as "worry warts."  AND...  if you are still not convinced that this might be a problem, most of these so called "worry warts," exhibit high levels of stress and anxiety that manifest itself in ulcers, cancer, and heart attacks.

While some may believe that they can control the future with proper planning and follow the adage that LUCK FAVORS THE PREPARED, that is not really the case because our lives have already been predetermined by whoever it was that gave us life in the first place.

Don't believe this?

Well, who planned your specific birth?

Your parents came together for a specific reason that was really unknown to them until they met for the first time...

Your success or lack thereof has been predetermined.

Your death has been predetermined.

Your life has been predetermined.

THEREFORE...  worrying or wandering what my happen or not  happen is bullshit and a waste of time.

Male Siamese Cat

My wife and I own a male Siamese cat that has been neutered and unfortunately he still sprays around the house...

My wife wants to kill him since he is ruining everything she says and the guys at Lowes when I went to get a plexiglass screen to put up and just let him spray, said they were shoot it...  obviously, they don't like cats.

Petcare Online says, that if your male cat is neutered, then there could be other issues that are causing him to spray.  These could be:

• outside feral cats
• going on vacation
• change of location (moving)
• fighting with other inside cats
• a dirty litter box
• Inside changes

From our standpoint, we:

• change the litter box daily
• there are no feral cats outside
• we have gone on vacation
• he does fight with one other inside cat
• we have not moved
• nothing has changed inside

So, that leaves us with going on vacation and fighting with another inside cat and more than likely it is this other cat that is causing him stress.  However, this other cat is very special to my wife as he was a rescue cat.

My idea is to just spray with the stuff that is suppose to encourage them not to spray.  Put up covering in case he does continue to spray.  And, try to keep them from fighting for our attention.

It is a circumstance that I don't envy anyone getting themselves into because is one's wife is not happy then one's life is miserable...  and, after a while of being miserable, one gets to the point on simply not giving a shit.  Once you find yourself in that situation, then one's marriage might as well end because it ain't gettin' no better...

Managing Stress

 Stress Relivers

Meditation brings short-term stress relief as well as lasting stress management benefits. There are many different forms of meditation to try–each one is unique and brings its own appeal.

Progressive muscle relaxation involves relaxing all the muscles in your body, group by group.  To practice, you can start with a few deep breaths.

Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes.

Exercise is a fantastic stress reliever that can work in minutes. Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as well.

Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.

Aromatherapy has real benefits for stress relief—it can help you to feel energized, more relaxed, or more present in the moment.

Getting in touch with your creative side may have been easy for you during childhood, but if you’ve lost touch with your penchant for artwork, it’s not too late to pick it up again.

A poor diet can bring greater reactivity toward stress.  Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress.

Leisure activities can be a wonderful way to relieve stress - many people feel as though their lives are too busy for hobbies, games, or extra fun.

The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren't helpful.

Yoga combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stress relief

Gratitude helps you recognize all the things you have to be thankful for. Whether you're grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life.

Physical activity is key to managing stress and improving mental health - there are many different kinds of activities that can reduce your stress.

If you're trying to squeeze 20 hours worth of work into 16 hours, you're going to feel stressed. Reducing your workload could be key to helping you get through the day feeling better.

Having supportive people in your life is the key to stress management. If you lack emotional support and friendship, it's important to get it.

Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.