Dark Chocolate May Lower Stress Hormones

A new study shows that eating dark chocolate may lower levels of stress hormones in people feeling stressed out.

Researchers found that eating the equivalent of one average-sized dark chocolate candy bar (1.4 ounces) each day for two weeks reduced levels of the stress hormone cortisol as well as the “fight-or-flight” hormones known as catecholamines in highly stressed people.

The findings add to a growing number of recently discovered potential health benefits of dark chocolate. For example, cocoa has been found to be rich in a class of antioxidants called flavonoids, which have been linked to a number of health benefits.

Researchers are also investigating other compounds in dark chocolate that may offer other health benefits, such as improved insulin sensitivity, reduced blood pressure, and improved mood.

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In the study, researchers looked at the effects of eating 1.4 ounces (40 grams) of dark chocolate every day for two weeks on blood and urine measures of stress in 30 healthy adults. Half of the chocolate was eaten midmorning and the other half was eaten midafternoon.
 

The participants’ anxiety levels were determined at the start of the study, and blood and urine samples were collected and analyzed at the beginning and end of the two-week study.

The results showed that eating dark chocolate daily reduced stress hormone levels in those who had high anxiety levels.
 

Researchers also say dark chocolate appeared to have beneficial effects on the participants’ metabolism and microbial activity in the gut.
 

So, those stress-induced chocolate cravings may be justified after all. 

The study appears in the Journal of Proteome Research and was conducted by researchers at the Nestle Research Center in Lausanne, Switzerland.


(Source:webmd)

What You Can Do To Stay Healthy?

Eating Right

 
Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses—such as diabetes, heart disease, and high blood pressure—can be prevented or controlled by eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. Try to balance the calories you get from food with the calories you use through physical activity. It is never too late to start eating right. Here are some helpful tips.
 

Eat a variety of foods, especially:
·   Vegetables. Choose dark-green leafy and deep-yellow vegetables.
·   Fruits. Choose citrus fruits or juices, melons, and berries.
·   Dry beans (such as red beans, navy beans, and soybeans), lentils, chickpeas, and peanuts.
·   Whole grains, such as wheat, rice, oats, corn, and barley.
·   Whole grain breads and cereals.
 

Eat foods low in fat, saturated fat, and cholesterol, especially:
·    Fish.
·    Poultry prepared without skin; lean meat.
·    Low-fat dairy products.

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Weight Control
 

Weighing too much or too little can lead to health problems. After age 45, many people gain too much weight. You can control your weight by eating healthy foods and being physically active.
 

Ask your health care professional:
·  What is a healthy weight for me?
·  What are some ways I can control my weight? 

Physical Activity

 
Research shows that physical activity can help prevent at least six diseases: heart disease, high blood pressure, obesity (excess weight), diabetes, osteoporosis, and mental disorders, such as depression. Physical activity also will help you feel better and stay at a healthy weight. Research suggests that brisk walking can be just as good for you as an activity such as jogging. Try to do a total of 30 minutes of constant physical activity, such as fast walking, most days of the week.
 

Before you start being physically active:
·   Talk with your doctor about ways to get started.
·   Choose something that fits into your daily life, such as walking, gardening, raking leaves, or even washing windows.
·   Choose an activity you like, such as dancing or swimming.
·   Try a new activity, like biking.
·   Ask a friend to start with you, or join a group.  

Don't quit:
· Make time for physical activity, start slowly, and keep at it.
· If the weather is bad, try an exercise show on TV, watch an exercise tape in your home, walk in the mall, or work around the house.

(Source: pueblo)

Massage helps in falling asleep

Do you suffer from sleepless nights? You are not alone sleep disorders are very common. Most people do not realize that massage can in fact help improve your sleep. Massage therapy is a known method to reduce stress and tension, but can it actually help with your sleep disorders? Research shows that massage therapy can remedy your sleepless nights.

Our bodies have an autonomic system that is made of two parts: the sympathetic and parasympathetic system. The parasympathetic system keeps the sympathetic system balanced. When you are stressed the sympathetic system is triggered and you will feel the sensation of fight or flight. The parasympathetic system is activated during a massage and allows your body to slow down and relax. If stress or tension are causes for your sleeplessness you will be relieved to know that one of the benefits of massage enhanced sleep patterns. Many actually fall asleep while having a professional massage.

Massage helps to reduce stress, improve circulation, soothe aching muscles, release tension and reduce or lower your blood pressure. It is thought that it can also stimulate the immune system. These relaxing results may therefore make massage a helpful aid in restoring restful sleep. Massage is even more beneficial when restless nights stem from stress, migraine headaches, and pain and muscle stiffness. Several studies have shown massage therapy to not only lessen lower back pain and headaches, but also by reducing the stress, anxiety and depression making restful sleep achievable. (Hernandez-Reif et al, 2001; Sunshine et al, 1996; Field et al, 2002; Hernandez-Reif et al, 1998)

Sleep is required for the immune system to work at its optimum level. If the immune system is compromised, the ability of our body to heal itself is also compromised. If we are stressed or sleep deprived, our health is seriously compromised. Massage can help relieve the stress and tension. Massage does not necessarily need to be done by a professional to capture all its benefits. You can ask your friend, partner, spouse or family member for a soothing rubdown. You can also give yourself a mini massage, concentrating on the muscle groups you can reach.

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Relaxation techniques, such as massage therapy can definitely reduce stresses, and frustrations leading to the tossing and turning and anxiety of sleepless nights. Therapeutic massage can have not only external physical benefits but internal benefits as well. Massage and aromatherapy can relax your muscles and help with blood and lymph circulation. A massage can help reduce the nerve irritation and can help with increased production of pain-killing endorphins. There are many sweet smelling balms and massage oils on the market used to relieve stress. The aroma and the feel of the oils offer a calming and relaxing environment.

Some areas to concentrate on when massaging to promote relaxation and restful sleep are the temples of the head. The motion should be small circular movement done with fingers and hands. Another areas to promote relaxation are the scalp, forehead, face, neck and upper shoulders. Much of our stress is carried in the shoulder area, so relaxing and massaging this area will definitely create relief.

There are many reasons that massage and sleep make a perfect match:
· Eliminates headaches
· Relieves stress
· Reduces muscle tension
· Reduces lower pain and strain
· Relaxes nervous tension
· Increases blood circulation
· Eases chronic fatigue syndrome
· Assists with weight control

After a relaxing massage, sleep will be restored as a time of rest instead as a time of restlessness. Be sure to drink plenty of water to avoid dehydration and help with the release and filtration of toxins. You will feel more relaxed with reduced stress and tension and be able to sleep all night long. You will wake up refreshed and ready to start a new day.

(Source: drmommyhealthtips.com)

Nurture Your Relationships

It has been said that no man (or woman, for that matter) is an island. And it's true: good relationships are essential to our happiness and emotional health. Our relationships can affect our physical health as well.

Indeed, one thing researchers know for sure is that our ability to feel love and intimacy is what keeps us well. Study after study has shown that loneliness is a risk factor for disease, and that relationships have a positive effect on everything from heart health to age-related health issues.

It's not always easy to keep friendships and family connections strong when you're busy with work, children, and other demands on your time. Here are some tips for keeping those relationships healthy even in tough times:

· Visit with friends and family. Simple, but important. Take time to make a phone call, send an email, or write a quick note.

· Make new friends. Establishing new contacts with people who have similar lifestyles can help you feel that someone understands your daily challenges.

· If you feel too exhausted to talk to or relate with the people important to you, tell them. Explain your feelings to them. This communication can help you both feel better.

For many of us, a spouse, partner or significant other is the most important relationship in our lives. Yet it's easy to grow apart, even when you live together. Here are five tips from the experts for staying close:

1. Listen, With the TV Off.

The experts agree on this point -- listening, truly listening, can reduce conflict, boost trust, and lead to a more satisfying partnership. Listening may sound simple, but it requires more than being in the same room while your better half is speaking. Signal that you care by turning off the television, offering your undivided attention, and making eye contact. And don't forget to follow up on what you hear.

This is particularly important when your partner is upset. If you listen carefully, you are more likely to understand the problem and find a way to help.

2. Focus on the Positives.

"When you first meet someone, you pay attention to all the things you like," says Kate Wachs, PhD, a Chicago psychologist and author of Relationships for Dummies. "As time goes on, you start to take that for granted and instead you focus on what bothers you. If the relationship becomes more negative than positive, you break up."

The solution is to make a conscious effort to focus on the things you like about your partner. "Your partner has many good qualities, as well as things that drive you crazy," Brody says. "Look for [the positives] and drink those in. Jot them down to remember them."

3. Stop Nagging.

Nagging not only creates tension, it usually gets you nowhere. "If you're nagging, your partner will tune you out," Wachs tells WebMD. "If someone isn't giving you what you want, think about what you are doing. It's not working. What can you do instead? Have a dialogue. ... Instead of saying what you don't like, say what you would prefer. Give alternatives."

And remember to balance any criticisms with a heavy dose of positive feedback. When making a request that could be seen as nagging, take the edge off by expressing appreciation for your partner's good qualities.

4. Spend More Time Together.

Putting "couple time" on your calendar reinforces your sense of dedication to each other. "Couples benefit when they feel commitment," Peter A. Wish, PhD, clinical psychologist and author of Don't Stop at Green Lights: Every Woman's Guide to Taking Charge of Her Life and Fulfilling Her Dreams, tells WebMD. "Make these private times special by not including others."

But don't make the mistake of limiting your interaction to designated couple time. Try to enjoy each other's company for at least a few minutes every day, especially first thing in the morning, at the end of the workday, and right before bed. "At those times talk about positive things," Wachs says. "It makes a big impression."

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Make a special point of greeting each other at the end of the workday. If you're home first, stop what you're doing when your partner arrives and spend a moment together. "Act like [he or she] is important," Wachs advises, "not just the postman stopping by with the mail."

5. Touch More Often.

Physical communication is as important as emotional communication in a relationship. It relieves tension and shows your partner that you care. "Physically being in contact with your partner breaks through a lot of ice," Wachs says. "Go out of your way to kiss and hug during the day. Always sleep together in the same bed. Just assume you're going to have sex every night. ... It's hard to fight if you're having great sex."

(Source:medicinenet)

Essential Health Tips To Practice Every Day

Move More


Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!


Avoid the obvious such as fried foods, burgers and other fatty meats. Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

Healthy Heart Snack Care Package

The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

Reduce Stress
 
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

Protect Yourself from Pollution
 
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

Wear Your Seat Belt
 
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.
 
Floss Your Teeth
 
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

Avoid Excessive Drinking
 
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

Keep a Positive Mental Outlook
 
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

Choose Your Parents Well
 
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

(Source: health-fitness-tips)

Secret to a long life

The prescription for a long life is simple: TAKE A BRISK WALK. A minimum of twenty minutes of walk, at least thrice a week, will maintain a moderate level of fitness.

Here are five terrific reasons why we should get walking:-

• It controls high blood pressure: blood pressure – that silent menace- has a humble enemy. A good walk !! There is enough evidence to show that walking reduces mildly high blood pressure.

• It strengthens bones: walking has been found to prevent reduction of bone density in women. All women lose bone density as they grow older. Especially after menopause, the loss is faster, and can sometimes lead to the brittle bone disease. Research has shown that walking increase lower spine bone density in post menopausal women.
  
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• To a slimmer you: walking does more than build your leg muscles. It flattens that jelly belly, loss in arm muscles and trims those thunder thighs.

• It allows you to indulge a little: the more you walk, the more you can eat without feeling guilty. On reaching your ideal weight, you can eat more than your non walking counterparts and still stay trimmer.

• It is a stress buster: the physical activity of walking eases muscle tension. The effects of the pleasant surroundings on your mind while you walk can be deeper than you realize. Those twenty minutes of the day are perhaps the only time you are going to watch the trees sway and the birds sing. Natural beauty is a wonderful healer.

Go for a brisk walk thrice a week for three weeks, and you will notice how physically fit, self –confident, optimistic and relaxed you feel !!!

Beauty radiates from within

Physical beauty does not come from not so physical source, it radiates from within us. There is no eternal beauty secret. Though I wish there was. However, we could make our personal beauty last for a little longer by taking an extra care.

Our outward appearance can be enhanced by our daily bath, cleansing routine and make up. Make up works wonder but it is advisable to rethink about the products that we use. It is vital that we use only those skin care products that are perfectly pH balanced, safe to apply and not too drying.

Breathing: The Master Key to Self Healing (The Self Healing Series)

This outward appearance can be retained for a longer period by taking care of our inner self. It is simple. If our digestive fires burn bright and our heart beats in rhythm, our face and skin will reflect that inner sense of wellbeing. In order to maintain our inner self, we need to keep in line with the following:-

1. Sleeping well – the rule of thumb is sleep early and wake up early for glowing health.
2. Drinking – that is water. Water irrigates our micro-circulatory channels, bringing that fresh, dewy glow to the skin.
3. Eating healthy – stock up on raw, organic foods. We should clear the cupboards of milled, refined, no value products.
   

By trying this timely sleeping, water-drinking, and healthy eating, we will note the changes in almost everything. Just a few simple changes in our lifestyle and we are getting there.

Most important of all, we should rid our mind of toxic thoughts and our entire demeanor would be youthful and optimistic. Positive thinking would bring in happiness and would get us into a blissful state. Such is the power of positive thinking. All it takes to maintain our beauty is a mixture of good diet and happy lifestyle.