Five advices for combating stress

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Stress can harm our physical and mental health: it may have a negative impact on our mood, cause insomnia and the development of several chronical diseases. However, avoiding stress is not an easy task.” Nowadays, the job market is extremely demanding, we face an overwhelming amount of information, and there is a huge number of technological innovations and devices distracting us continuously. The world is more and more challenging, and to live in a calm and relaxed manner seems unattainable.

However, being able to achieve peace of mind, controlling negative thoughts is crucial for a healthy mind and body. We describe bellow five techniques recommended by Harvard Health Publishing to prevent anxiety in order to live healthier:

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Advice 1: Give a good laugh

The first advice is to stay positive and laugh: these behaviours lower levels of stress hormones, reduce inflammation in arteries, and increase “good” HDL cholesterol. According to the Mayo Clinic, laughter stimulates circulation and many organs, aids muscle relaxation, and activates and relieves our stress response. It also improves our mood and our immune system and relieves pain while increasing personal satisfaction, which in turn helps to reduce depression and anxiety.

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Advice 2: Meditate

Many authors have said how important meditation is for releasing stress and managing fears and negative thoughts. And the best part is that meditation is actually free! One may meditate anytime and anywhere, improving mental and emotional health. It also boosts concentration and improves our mood. Recently, many have discovered the benefits of mindfulness, a practice that helps release anxiety and depression, and entails a number of modalities, such as mindful eatinga technique that allows us to absorb all the sounds around and various tastes of the food while eating.

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Advice 3: Practice exercise

According to Harvard Health Publishing, “every time you are physically active, whether you take a walk or play tennis, your body releases mood-boosting chemicals called endorphins”. Regular exercise is considered a natural anti-depressive, and may help ease symptoms of depression and anxiety by releasing feel-good endorphins, a natural cannabis-like brain chemical (endogenous cannabinoids), as well as other natural brain substances that can enhance our sense of wellbeing. On the other hand, when we exercise, we also take our mind off worries, escaping the cycle of negative thoughts, improving our good mood, our memory and our thinking skills. Exercise is key to achieving a happy and focused brain.

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Advice 4: Unplug

We spend our day fully connected with various technological devices such as a computer, tablet, smartphone and television. We inexorably check arriving emails, text messages, or social media posts. At the same time, we are inescapably distracted by commercials on TV or any other media. In order to avoid stress, we need to unplug for a reasonable time, saving some moments just for us, and escaping devices that can generate stress in our minds.

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Advice 5: Escape stress

As Harvard Health Publishing recommends, we should find ways to take the edge off our stress. Very simple things can give us much needed break from stressors in our life, such as a warm bath, listening to music, or spending time on a favourite hobby. Find a way that allows you to release stress and use it to alleviate anxiety.

 

Sources:

 

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Longevity: the impact of stress and social relations

Longevity is determined by factors endogenous as well as exogenous to the individual, such as stress and social relationships. Stress may develop into serious illnesses and make us have unhealthy habits. Social relationships affect our lifestyles and the ageing process. In which other ways can stress and social relations interfere with longevity?

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The ageing process influenced by stress

Scientific evidence shows that stress affects the ageing process. As Harvard Health Publishing explains, short-term stress response can help us deal with difficult situations. However, chronic stress can lead to physical damage, increasing blood sugar and worse diabetes. It also may promote high pressure and cause insomnia.

Plus, long-term stress can make us feel anxious, worried, depressed, and frustrated. It also can increase the risk of heart disease and heartburn, contributing to the development of Alzheimer’s disease, among other health problems.

Because of the many impacts of stress, we should learn how to control and avoid its worse symptoms including blood pressure, headaches, back pain, indigestion, or heart palpitations. People who suffer from frequent or chronic stress tend to have a poor concentration, be indecisive and experience emotional symptoms like crying, irritability, or edginess. Also, stress can influence our health by making us adopt unhealthy habits like eating poorly, exercising less, drinking more, and even relying on medication.

Job stress decreasing our health

Job stress is a factor also known for disproportionately affecting the ageing process. Individuals with that endure high job stress levels have the shortest telomeres, which have a crucial role in the decay of human cells. Telomere shortening has also been linked to Parkinson’s disease, type 2 diabetes, cardiovascular disease and cancer.

On the other hand, job stress may cause job burnout too, which in turn may entail, according to Mayo Clinic, fatigue, insomnia, sadness, anger, irritability, alcohol or substance misuse, heart disease, high blood pressure, type 2 diabetes and vulnerability to illnesses.

Longevity and social relations

Apart from stress, there are other determinants of longevity. One of the most important tools to a longer ageing are social relationships, including social networks, social support and social participation.

Maintaining smaller social networks, and contacting them less frequently can impair longevity. Conversely, according to Harvard Health Publishing, those who enjoy closer links with family and friends are more likely to live longer than people who are isolated and lonely. In an attempt to better understand how much social relationships affect longevity, researchers mentioned by the magazine conducted a meta-analysis showing that people who have regular contact with friends, family, and neighbors have a survival advantage comparable in magnitude with quitting smoking habits and about twice as large as exercising regularly or maintaining a normal weight.

In short, Harvard research suggests that meaningful relationships are a prescription for better emotional, mental, and physical health. Good relationships appear to protect our brains when in our 80s, sharpening memory for a longer time.

 

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29th September – World Heart Day

World Heart Day is celebrated on the 29th of September. Throughout the world, millions of deaths are linked to heart problems, and many could be avoided with an healthier lifestyle and early prevention mechanisms.

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According to the world Health Organization (WHO), half of all deaths in the European region are due to cardiovascular disease. Africa has the highest prevalence of high blood pressure in the world. Blood pressure is linked to a greater risk of stroke, coronary heart disease and heart failure, among other health issues. According to the Center for Disease Control and Prevention, heart disease is the leading cause of death in USA – it represents 1 in 4 deaths among Americans.

Many factors can contribute to heart problems, such as age, family history, problems like hypertension, diabetes, high cholesterol, smoking and being overweight.

The do’s and the don’ts

  • Don’t smoke
  • Eat healthy meals, that include plenty of vegetables, fruit, fish and cereal
  • Avoid food that is high on salt, sugar or fat
  • Drink plenty of water

Apart from a healthy diet, some lifestyle habits can also help you achieve better health and prevent heart diseases, such as exercising regularly, doing a leisure active such as reading, gardening or meditating. These hobbies can help you fight stress, which can contribute to heart problems as well. Additionally, don’t underestimate good nights of sleep. Sleep deprivation can increase the risk of stroke and heart disease.

If you want to do a specialised heart check-up while visiting Portugal, you can contact us and we will make all the arrangements according to your availability.

 

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