11/2/11 - Health Notes

How Does Stress Affect Your Health?
1. Weakens the Immune System - you become more susceptible to illness
2. Increases BP
3. Increases or Decreases Appetite
4. Muscle Spasms
5. Digestive System Disorders - ex: ulcers, acid reflux
6. Chest Pain
7.Headaches
8. Heart Palpitations
9. Anxiety or Panic Attacks
10. Sleeping Problems
11. Allergic Reactions
12. Depression
13. *Chronic (Long Term) Stress Can Lead to Suicidal Thoughts

How to Deal With Stress:

1) Laugh
2) Exercise - helps your body produce endorphins (the neurotransmitters in your brain that
make you feel good)
3) Sing - makes your feel happy
4) Clean Your Clutter - being surrounded by too much stuff can be overwhelming and contribute
to stress
5) Chew Gum - research shows it reduces stress and anxiety
6) Increase Your Consumption of Vitamin C - it lowers the levels of the stress hormone cortisol
7) Aromatherapy - breathe in some Lavender or Rosemary (lowers the levels of the stress
hormone cortisol
8) Mow the Lawn - scientists have found that chemicals from freshly cut grass help block the
release of stres hormones
9) Pet Your Animals - your body releases serotonin, prolactin, and oxytocin

Stress Fighting Foods:
1. Spinach or Green Leafy Vegetables (rich in Magnesium)
2. Fish/Omega 3 - it prevents surges in stress hormones
3. Black Tea - has a calming effect and lowers cortisol levels
4. Pistachios - rich in Omega 3
5. Avocados - Lowers BP
6.Almonds - (rich in B Vitamins)
7. Milk - warm and before bedtime (eases anxiety)