Category: <span>Lifestyle</span>

Stress Less with Exercise

How do you manage daily stress?

What is your favorite stress relief technique?

What can you do to improve your mood?


There is a stress management secret that only takes 30 minutes out of your 24 hours a day.


What is stress?

Stress is the body’s physical or emotional response to a challenge, pressure, or demand.  Stressful life events or situations are part of life.  Stress can be positive when you need to complete homework, meet a deadline for work or to help you avoid danger.


Sometimes stress can be negative. 


Acute stress is the immediate response to a challenging or new situation, it is short term and experienced in day-to-day life.  Episodic acute stress is frequent episodes of acute stress which can make life seem chaotic going from one stressful experience to the next crisis.


Chronic stress is experiencing high levels of stress for a long period of time.  Chronic stress can come from childhood trauma, traumatic experiences, a toxic relationship, or an extremely demanding job.


Emotional and Cognitive Symptoms of Stress:

  • Overwhelmed, anxious, afraid
  • Angry, irritable, frustrated, moody
  • Sad, depressed, lonely, worthless, low self esteem
  • Racing thoughts, excessive worry
  • Inability to focus, forgetfulness, disorganization


Physical Symptoms of Stress:

  • Headaches, muscle aches, tense muscles, body ache
  • Digestive problems: diarrhea, constipation, bloating
  • Indigestion, nausea
  • Frequent colds or infections
  • Insomnia or waking up frequently, over sleeping
  • Rapid heartbeat, heart palpitations, chest pain
  • Sweating, shallow breathing
  • Low energy, tiredness


Stress can impact us in various ways.  It can feel overwhelming at times, but we can definitely combat our stress.


Combat your stress with exercise!


Any form of exercise is good for your body and mind. 


Benefits of Exercise:

  • Reduces levels of the body’s stress hormones adrenaline and cortisol
  • Physical activity increases the brain’s production of “feel good” neurotransmitters called endorphins that are the body’s natural pain killers and mood elevators
  • Reduces anxiety and depression
  • Improves cognitive function
  • Promotes positive changes in mental health and the ability to cope with stressful situations
  • Strengthens immune system
  • Improves sleep
  • Boosts energy
  • Improves self-esteem and self-image
  • Physical activity improves physical health and cardiovascular health
  • Lowers blood pressure and improves blood circulation


All it takes is 30 minutes a day, to help improve your physical and mental health.  Anything from walking, dancing, yoga, running, basketball, soccer, baseball, hiking, weightlifting can help improve your mood.  Pick multiple things that work for you and incorporate them into your daily routine. 


When you feel super tired and drained push you yourself even harder.  It will be worth it!  You got this!


If you would like more information, please contact our office at: (915) 209-1234 .

The Tummy & Brain Connection

What is the one thing that is most annoying when it comes to thinking your stomach?

        Is it doctors saying that you are overweight? Or family members commenting on your weight which in turn makes you feel terrible about yourself? Or is it not feeling good about how you look? How does this make you feel? How does this change your appetite? What about your health overall?

It’s common to struggle throughout the years to a point in which we don’t even want to hear the word “stomach” ‘tummy’ or even look at it. Maybe this has been the case for you or perhaps not.  However, our stomach is an important part of us.

Well, what would you think if I told you that your stomach is attached to your brain and affects your mood? For some of us, it may concerning to hear that since it may impact the way we treat it.

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Treat Yourself Like a Plant: Four Steps to Well-Being

Humans don’t come with an instruction manual, but there are things that we can all do that have been proven to keep us physically and mentally healthy. 


I do NOT have a green thumb, but I do know the basics of how to keep a plant alive and growing. Therefore, I’d like to explain how to engage in self-care in a way that is easy to remember: treat yourself like a plant.


  1. Get some sunlight.

Just like plants need sunlight, so do we!  It is widely known that Vitamin D comes from milk and some foods, but did you know it also comes from sunlight?

In fact, 15 minutes of sunlight exposure at least 3 times per week can give us enough Vitamin D to make up for what is missing in food.

Vitamin D helps reduce inflammation and helps all types of cells grow!  It makes our bones stronger, lowers blood pressure, and helps us sleep better. (We all know what consequences we suffer if we don’t get a good night’s sleep—grumpiness, grogginess, overeating, bad decision making just to name a few!)

Additionally, according to researchers at BYU, the availability of sunlight has a big impact on our mood.

During seasons where we get less sunlight, humans experience more mood and emotional problems and disorders.

On the other hand, days with plenty of sunshine helped increase positive mood which means the release of “feel good” hormones and chemicals in the body. Just remember to wear your sunscreen!


  1. Drink plenty of water.

According to the Journal of Biological Chemistry, the brain and heart are composed of 73% water, and the lungs are about 83% water.

Skin is 64% water, muscles and kidneys are 79%, and even the bones are watery: at 31%. It only makes sense to drink water if much of our bodies, and most especially the brain, are made of water!

A 2014 study concluded that habitual water drinking facilitates clear thinking and helps with alertness. It also could benefit mood and confidence.

For example, drinking enough water can clear up skin problems, which can give self-confidence and vitality. There is such a thing as drinking too much water though, so be careful and don’t go overboard with it.


  1. Get some fresh air and activity.

Some plants do well indoors, and some plants thrive in the outdoor elements of wind, rain, and snow.

I’d like for you to imagine though that you are a plant that happens to benefit from the fresh air.  Imagine the slight breeze that moves you and gives you chance to interact with other plants.

Studies have shown that spending time outdoors and in nature can induce calm, decrease depression, and stave off anxiety.

There is a treatment called Ecotherapy, where you spend a prescribed amount of time outdoors and in nature to treat depression.

The benefits of being around nature and green plants is also very grounding.

Grounding is a natural way to combat anxiety because it helps us live in the moment.

Since you are out of the house, it may even give you a chance to do some light socializing–waving at neighbors, saying good morning to passersby.

This even light amount of social interaction has great benefits for the brain. It keeps loneliness at bay and can improve overall mood.


  1. Ensure that you are getting proper nutrients and minerals.

Have you ever seen those commercials for plant food or soil?  They show flowers that grow without the MiracleGro and some that do.

The difference is, with the plant food, the flowers grow bigger and are more resilient and the ones that grow without it are still pretty, but puny and weaker.

The same goes for our bodies!  If we ingest junk food or fast food, sure our bodies will survive.

We won’t go hungry and we will live.  But if we eat high quality, nutritious food and take our vitamins, our bodies will not just be surviving and functioning, they will THRIVE.

Also, have you ever noticed how you feel after you eat a large fatty and not-so-nutritious meal? Or what it feels like if you drink too much alcohol?

That is not fun at all. Like a plant, your brain functions best when it gets nutrient rich soil and plant food.

Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress.


So, there you have it.  Four simple strategies to keep your mind and body happy and healthy…like a plant!

Resilience: An Anxiety Vaccine

“People experience increased stress and concern in times of crisis as we are currently facing.”

– Dr. Asim Shah, professor and executive vice president in Menninger’s Department of Psychiatry and Behavioral Sciences at Baylor College of Medicine.

A word that has gone viral in our society is anxiety, keeping in mind that anxiety is needed and adaptive in supporting us and preserving life, along with fear, anger, sadness, or happiness.

Until a few years ago, it was estimated that 20.6% of the world’s population suffered from anxiety. A recent survey by the American Psychiatric Association shows that Americans are suffering from anxiety.

The survey found that four out of 10 suffer from anxiety when they think they may become seriously ill or die, five out of 10 Americans experience anxiety about getting coronavirus and six in 10 suffer from anxiety because family members get the virus. In addition, individuals may be overwhelmed with concerns about uncertainty of the next paycheck, increased bills and increase in social isolation.

Considering now, that when we experience a sleep interruption and change in appetite, we find ourselves more irritable or sensitive. When it comes to anxiety, the most recurrent manifestations of anxiety are shortness in breathing, palpitations, headache, back pain, catastrophic thoughts and other symptoms, and managing them is not always easy.

If this is the case, the important thing to keep in mind is to observe these changes and address them promptly by seeking professional support, so that it does not adverse impacts on yourself or your family.

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Stress Less with Exercise

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