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Stress

Anxiety and stress, what you can do.

11-BREATHING
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Do you deal with anxiety? That stress when you´re so worried about the future, about what would happen, that fear can be paralyzing.

Anxiety is the response of our body to the worries and fear of the future, as with stress and pressure the way we see it, our perspective of the situation we´re going through can make the problem worse or if used right it can be helpful. We can feel anxious for so many different situations, there are different types of anxiety-related disorders which we´re going to see in future posts and while some of those situations will only make us feel anxious for a small period of time there can be cases where that anxiety keeps growing.

When we think of stress, pressure and anxiety as the response of our body to certain situations then it´s easy for us to cope with it.  We need to understand that feeling anxious is normal, it happens to all of us and we need it in a certain way because life is full of challenges and we´re constantly changing.

The best way to deal or cope with anxiety is finding out where that anxiety comes from, ask yourself why am I anxious? in most cases it´s fear of the unknown, of the future and our mind is amazing at creating the worst case scenarios in any situation which make the problem worse so once you recognize where the anxiety comes from it may be a new project, or changing job, or finishing school and getting out to the real world, whatever it is then imagine yourself conquering that situation or that challenge, be positive and optimistic. Seeing or visualizing yourself in the future in a positive outcome is hard at the beginning but once you develop the habit to be more positive and become optimistic it will be easier.

In most cases our mind creates fear to avoid failure but those fears or those negative outcomes are not real but if we let those unreal fears and worries control us, we will deal with anxiety for the most part of our life.

There are some actions we can take to reduce anxiety that will have an impact on our entire life:

1. Reduce caffeine.- When we´re anxious if we take any form of caffeine it will make our anxiety worse like our heart rate increases, we start shaking, in some cases it can trigger panic attacks,

2. Eat healthy meals.- Food plays an important role so we need to focus on eating meals cooked and prepared with whole, fresh ingredients and avoid processed, junk and fast foods,

3. Breathe.- Take deeps breathes and focus on inhale and exhale, pay attention to your breathing and feel your body relaxing. By taking our attention to the inhale and exhale and the sensation of our body relaxing our mind calms down,

4. Exercise.- Any type of physical activity improves our mood, especially when we exercise outside in nature,

5. Practice positivity.- This is a lifestyles, it´s not only about replacing negative thoughts with positive one but about seeing the positive outcome in every situation.

As humans we all are exposed to stress, pressure and anxiety and knowing that we can´t avoid them is the first step to make a change at how we think of them, realizing that we actually need them to grow, learn, improve and keep our life exciting will make it easier but we also need to know when it´s too much of them and we need to find ways to lower them or talk to someone who can help us. Even when we share different tools in this site to help you lower them and respond the best way possible it´s important that you talk with your a specialist if you see that your case is bad.

Are you anxious right now? just stop for a moment, take some deep breathes and think about where that anxiety comes from, why are you anxious? what is making you feel anxious? and then think about positive outcomes.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

How pressure can be good for you.

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We all have been under pressure but, how do you respond or react to it? do you get stressed out or do you use it to your advantage?

Your answer to the questions before play a big role on your results, if you get stressed while working under pressure then your concentration and productivity lower which don´t get us to our best results, if we use it to our advantage it´s easier to stay focused and concentrated on what we´re doing which increases productivity and we get better results.

Pressure is when there´s something at risk, the end result of a project has a significant impact whether positive or negative on our job, school, relationship, etc. You know you need to perform as best as possible to get the best results.

Many people consider pressure to be stress and if we see it that way then this type of stress is beneficial for us, pressure helps us get things done, we all have activities or things we need to do and because we still have time we let them for later until we don´t have any more time and we need to get them done so thanks to the need and pressure to get it done we do it but in this case if it´s not something we´re interested in we´ll just get it done, we don´t think about the result or if we could have done better it´s done and that´s what matters.

When we´re starting any new project if we use pressure to our favor, we  will get things done, we are more productive and efficient, but this will happen if we start the project with the right mindset and attitude. When we´re assigned a project or we know we need to deliver some work and meet a deadline we feel anxious but how we think about that anxiety is what makes the difference if we think about it as excitement of what we need to learn, if we think about the best result we can deliver while we have in mind that we need to meet a certain deadline and there´s people with some expectations from us then we will get focused and work as best as we can. An important factor to consider here is how much are we interested on the activity or project and how much we like it, in most cases people call it stress because they don´t like what they do, they´re not interested on the project and they actually don´t like it, this is when pressure turns into stress, as you can see we always get to the same point, do we love or like what we do? if we don´t like what we do or we´re not interested that pressure will turn into stress but if we like it that pressure will become excitement and we will put the work and time needed to finish on time.

Pressure can be our opportunity to do our best, to give our all and to perform as best as possible something that we won´t do any other way, how hard are we willing to work to exceed expectations?, all the odds may be against us but are we going to let that stop us or are we going to find new ways, if we want to perform at peak levels to get to those higher stakes then pressure will help us, even when we all are capable of delivering amazing results and great performance most of us do not put all our knowledge and effort on all activities and on those challenges is when we use more of our capacity.

Those are times when we know we need to trust ourselves and what we´re doing and we push out of our comfort zone which is what forces us to grow, we may need to be creative to be efficient with the resources we have so that we can get to the end because we may not have the time to learn all the skills or we may not have the best equipment so we need to find out which skills we can learn that are going to give us the best results and how can we make better use of the equipment and tools we have.

When we go through this journey with the goal in mind to make our best work possible and getting to that higher level that´s when we learn and grow, that´s when we realize that we are capable of achieving bigger things and it motivates us to go for something bigger.

If pressure leads to stress for you then what you can do is not taking more projects than you can handle, say no more often or if for some reason you don´t feel like being able to deliver the results expected or deliver the project on time then also it´s better to say no but, remember that getting out of our comfort zone is key to grow and succeed, getting out of the comfort zone increases pressure so you need to start small accepting small challenges you know you can handle.

Let us know if it´s easier for you to work under pressure or if it leads to stress by leaving a comment on our Twitter and Facebook account.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Stress is bad! Some times

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We´ve all been in stressful situations and some of us every day, as we saw in the last post there are different types of stress or different levels, many of us consider all types of stress bad but we actually need some of it.

We all know that stress is bad for us and it have a negative impact on our health but not all stress is bad, we need some of it to grow, to get stronger but we need to know how to identify when stress is good and when it´s bad so that we can respond accordingly.

Bad stress or the type of stress that can have a negative impact on our body and health comes from doing something we don´t like and spending time with people we don´t feel comfortable which is what happens to most of us on a daily basis whether we´re at school or job.

High levels of stress for long periods of time which is chronic stress is the type of stress that is bad for us. If we wake up late in the morning, we´re stuck in traffic, we get late to our job, our boss don´t like our work, our coworkers spend most time blaming and criticizing so the entire day we´re dealing with negativity it becomes cumulative this is why stress is so bad for us, we get to a point where our body can´t deal with that much stress for long periods of time and we get sick.

If we add to our daily stress that when we wake up every morning we get stressed by thinking of all the bills we need to pay, how many days we got left before the next paycheck, hope that our boss don´t fire us and we don´t even like what we do then it make sense that our health is not as best as it could.

The points I made in the last paragraphs are some of the situations that keep our levels of stress high for long periods of time and we´ve got use to them, that is bad stress that type of stress is the one that have a negative impact on our lives and our health.

We won´t be able to eliminate stress completely from our lives but we need to learn how to cope with it, some steps we can take to reduce it are:

1. Make sure you wake up early each morning and have time to do everything you need to do before going to work. Set the alarm clock 10 or 15 minutes earlier, leave everything you need ready the night before,

2. Try to get out of the house earlier to avoid traffic,

3. Don´t take any comments from anyone personal,

4. When you feel stressed during the day take 5 or 6 deeps breathes and focus on inhale and exhale,

5. Take some minutes every night before going to bed to meditate and take all the negative stuff from your mind.

Actually the best step we can take to lower stress is avoid negative people and negative environments, avoid situations that we know are going to stress us but for most of us this is impossible because we need the job so the 5 steps will help. If you have the possibility to get another job where you can do what you love that´s great, the best thing that could happen to us is loving our job, loving what we do and working in a place where the relationship with our team and coworkers help us grow and learn.

Since we´re living very stressful lives and for some of us is hard to completely change our lives from one day to another we need to find ways to lower it and understand that not all stress is bad, many of us confuse pressure with stress and many of us want to avoid completely all types of stress and this is wrong, some stress is beneficial and pressure is not that bad if we don´t let it turn into stress.

In many cases how we react to a situation makes it worse, if we take everything too seriously and we always think about the worst case scenario we´re increase stress for not real reason so one thing you can do today is stop taking everything too seriously, there are things or stuff that happen on a daily basis that won´t have an impact on the long run, if someone cut you off on traffic and you get angry it will only increase your stress so instead of reacting just move on, that person may have an emergency or he/she is just being rude and that´s how he/she is so don´t let that action affect you.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

How can stress be good?

00 Intro
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We know that there´s good stress and there´s bad stress and in our last post we talked about the differences between stress and pressure which is key to know how to respond on every situation.

Acute stress is good, and we need it, stress is good when it helps us grow and get stronger. When we go to the gym and follow our resistance training workout, we give a stimulus to the muscle to grow, this stimulus is a form of stress and our body needs that stress to change this is one example of good stress.

Some people consider pressure as a type of stress and for good reasons but pressure is something we´ve all been through and it can help us achieve our best results, for some of us pressure is a type of stress that is good for us.

When we go through acute stress or include some stress in our life in the right proportion it can be beneficial for our brain, body and health, it helps us improve performance, productivity, focus leading to better results. Taking challenges increases stress but if we take the right challenges that stress helps us reach our goals by keeping us motivated and focused on what we need to do so our productivity increases. If we take small daily challenges, then stress is beneficial because it will help us accomplish our tasks.

The reason why we´re able to concentrate and focus is because stress increases cortisol and also chemicals like epinephrine, we feel our heart rate increasing and also blood pressure, this is how our body responds to keep us aware to the situation so that we can act quickly and be safe so all this help us get completely focused and concentrated.

All the process that our body goes through when we´re dealing with a stressful situation has a positive impact on our body and health when it´s in small quantities, some research shows the low levels of stress or acute stress can improve or fortify the immune system.

Taking challenges that will create some stress is a way to keep life interesting some of use love challenges because they bring something new to our life and we see that stress as a way to get out of our comfort zone but, some people prefer to stay in that comfort zone, they prefer to stay on that known place and taking any challenge can lead to chronic stress which can have a negative impact.

Good stress which helps us grow comes from doing what we love, this means that we know our purpose and we work on it and even when we need to face challenges and struggles we´re actually loving all the journey and we are able to visualize the end result which keeps us motivated. When we start working on our purpose, we know it won´t be easy but we also know that it´ll be worth it.

When we have a goal or we´re working on a project that excite us the stress we´ll get from facing challenges has a positive impact because we see those challenges as part of the journey, this type of mindset is what help us keep moving forward and see every challenge from another perspective, a more positive one.

Finding our purpose and working on it gives us a sense of fulfillment and this fulfillment is what makes life meaningful, the more we work on our purpose the more fulfilled and accomplished we feel. When we feel fulfilled, we see challenges as opportunities to grow and have a bigger impact, we can see ourselves pass those challenges and as we see our work having a positive impact we get more motivated to continue.

This is why it´s so important to find our purpose and find ways to pursue it, I know that this is hard for some of us since we need to work to pay bills and support our family but, if you can work on your purpose on your spare time the positive impact you get from that time will show when you´re at school or the office.

If you have a 9 to 5 job or you´re in college what you can do is take some time for yourself to find your purpose read the find your purpose post to learn more and follow the steps. Also find strategies to help you reduce daily stress from work or school like breathing and visualizing and as Ellen DeGeneres says be kind, being kind improves our mood and lowers stress.

What you can do today is if you´re working in a project that keeps you stressed out think about it as a challenge, take that whole project and divided into small activities you need to do and focus on one activity at a time and whenever you see someone having a hard time be kind and help them.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

There´s a difference between stress and pressure

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There´s a huge problem I see every day, some of us confuse pressure with stress, with get anxious, start panicking and everything goes wrong but there´s a big difference between pressure and stress.

Stress is when we are in a situation where we don´t have enough resources to meet the outcome, we may not have enough time, money, etc  and when we don´t have control of the situation the end results won´t depend completely of us.

There are so many situations that can cause us stress in a day to day basis like getting stuck in traffic, being late to a meeting, a long list of emails that we need to answer. If we feel overwhelmed and we know that we don´t have total control of a situation that´s stress.

Pressure is when we have control of the situation and the end results depends of us, of our performance, how productive, effective and efficient we are with what we have.

Pressure is that feeling when we only got one shot at any project, that we have a deadline and we have to deliver the best results possible. We are challenged to meet demands.

The reason why it is important to identify both of them is to be able to act the best way possible for each situation, we need to identify if we are in a stressful situation or if we are dealing with pressure. If we are dealing with stress the best we can do is first ask ourselves how important is that situation for us, many of us pay too much attention to what others say and think of us, we spend too much time with negative people and this create stress and we don´t need it. Sometimes we make a big deal of meaningful situations and what´s impacting us is the way we react. What we can do here is breathe, take some deep breathes and feel our body calming down.

Then ask if there´s something we can do, in many cases there´s nothing we can do so we need to change our focus, do something different and work in other stuff and just move on.

When we´re under pressure this means there´s something we need to do whether it´s making a decision or finish a project in a short period of time we need to find the best options and solutions with what we´ve got. Sometimes we don´t have the best resources of time, energy, money, knowledge but our result can impact our job or our life so we need to make the best, we need great performance, effectiveness and efficiency.

We know that stress can have a negative impact on our life and health while pressure can have a positive impact. For some of us pressure helps us stay focus and bring the best of us, taking it as a challenge to learn new skills, to improve, to get stronger is a way to get the best results while for others it can be overwhelming and can have very negative effects feeling as the highest level of stress.

Pressure can lead to anxiety, knowing that an outcome or end results depends of us and not knowing if we are going to be able to deliver on time at the level expected and how is our end result going to be taken creates fear specially if we need to learn new skills.

There are ways and tools we can use to know how to cope with each of them but as always it takes time, the best we can do now is try to avoid negative situations, negative people and negative environments, if we need to work under pressure belief that you can do it, you got everything you need to deliver a great result and even if you don´t know certain skills you can learn them and apply what you learn in your project.

Stress and pressure are different so we need to react differently to them, stress can have a really negative impact on our body and health while pressure can have a positive impact, stress can lead to bad relationships and bad results when working on a project while pressure can help us meet expectations and get our best results.

One simple question you can ask yourself to know how to respond or what you need to do is:

Do I have control over this? is there something I can do? if the answer is yes think about what you can do to get the best result, or what can you do to improve the situation, if the answer is no then let go off trying to manage or control the outcome. Do not stress with something that is out of your hands.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Are there different types of stress?

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The 5 principles of fitness are crucial to help us achieve any fitness goal and for overall health, stress is one of them and it has become a cause of different health problems nowadays.

There are different types of stress and we need to understand each and know how to identify it so that we can act the best way possible and learn that not all stress is bad.

There are 3 types of stress which are: Acute stress, Episodic acute stress and Chronic stress.

1. ACUTE STRESS

Have you ever ride a roller coaster or practices a crazy sport? That experience or feeling is acute stress, it is short but intense. An exam or job interview can also cause this type of stress. Our body react to this threatening and challenging situations but after the challenge is completed our body returns to its calm state. This one is short term and all of us can experience it on a daily basis. We need this type of stress.

2. EPISODIC ACUTE STRESS

This one is when acute stress happens very frequently, people with this type of stress tend to be very negative in every aspect of life, everything that could go wrong always go wrong. They tend to take more responsibilities than they can handle keeping acute stress high. They are anxious, angry, sometimes aggressive, impatience and it can be hard to deal with them, they´re always the victims of their circumstances instead of wondering why all this things happen to them.  The biggest problem with them is that they don´t realize they have a problem, they´ve learnt to make this type of stress as part of their lives so for them it´s normal.

3. CHRONIC STRESS

When stress continues for long periods of times it becomes chronic stress, it comes from constant demands of pressure every single day in school, jobs, families. this type of stress is so unhealthy that it can destroy our mind and body. When people feel so drowned in so many problems and they got to a point where they get overwhelmed and stop thinking about solutions, they just give up and surrender to stress, the biggest problem with this is that people get used to it, most of us live our lives with chronic stress and we don´t even know it´s there, we think it´s how we´re supposed to live and this type of stress is the cause of biggest health and mental problems that can end in suicide.

Stress can be really bad having a negative impact in our physical and mental health and there´s also good stress that can have a positive impact in our life if we now how to use it. The level or type of stress determines how we need to act or respond, in many cases we are able to follow tools that can help us lower it but there can be cases or situations where we need to talk to a professional if things have gone too far.

Stress is a response to any experience and the level of it goes accordingly to the experience or situation we lived and how we are able to cope with it, we all take every situation in very different ways and they all affect us in different degrees, we need to consider this so that we know how to respond and even be prepared for any situation.

The best thing we can do is know how to respond in every situation without getting stressed, remaining calm and being optimistic not only help us respond better during stressful situations and keep stress low but also help make better choices with lead to better results. Some steps we can take to respond better in stressful situations are:

1.- Do not take things too seriously,

2.- Take some deep breathes and focus on your breathe going in and out,

3.- Visualize the positive outcome or result,

In many occasions we take things too seriously and this only makes things worse, how many times have you created or increased any negative or stressful situation just by overreacting when in reality it wasn´t a big deal? The 3 steps we share here can have a huge impact on your day if you remember to follow them, the next time you find yourself on a stressful situation just remember to calm down, take some deep breathes  and think of a positive outcome. Just by calming down and breathing you´ll be able to think better and make a better choice.

Types of stress.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

What is stress? What you need to know

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We all live with high levels of stress and we don´t even know it, we think this is normal, we think this is how it´s supposed to be but it´s actually bad. Those high levels of chronic stress are making us sick.

From the moment we wake up until we go to sleep we´re dealing with stress, if we hit the snooze bottom, by the time we get out of bed we may be late, then we go to school or our job and we spend hours in traffic which cause a lot of stress especially if you´re driving, when we get to school or the office we need to spend time with people we don´t feel comfortable, people who make fun of us whether they are our classmates or coworkers and working with a boss that only cares about results and the people increases stress.

Social media is also a huge problem, so many guys share pictures of them in great places and seems like their having a lot of fun and a great time and it´s actually the opposite, they´re looking for the likes and love on social media for they feel empty inside they´re not actually living the life they´re sharing. This creates high expectations and make followers think that there´s something wrong with them.

All of us can handle low stress or even high stress for a short period of time but no one can handle high levels of stress for long periods of time and when you spend most of the time stressed your body will get sick. Have you listened to the “fight or flight” response? This is your body preparing to either fight or run. If you are in a very stressful situation you may feel your muscles tense or your heart is beating faster. Stress releases cortisol in the body, some people know cortisol as the stress hormone. When we´re under stress our body prioritize safety so it shots down the immune system to conserve energy, when we´re in a stressful situation our body uses all the energy it has to keep us safe, in case we need to run or fight it makes sure that we have all energy available to act and in those moments we´re not worried about growth or recovery so the immune system shots down, when the immune system is off thanks to the stress hormones that´s when we get sick.

The problem nowadays is that most of us live with chronic stress, this means that we´re constantly triggering the stress hormones which keeps us aware in case we get fired and need to find a new job or in some cases we´re worried about being able to pay the bills so with stress hormones elevated the immune system is not working efficiently and it result in illness, we get sick because our body is not able to grow and recover and it can´t prevent diseases.

When your body stays stressed for a long period of time called chronic stress is when a lot of health problems take place and you get sick, your body is not able to handle it. Some short term symptoms of stress are headaches, lack of energy, weight gain, skin problems, digestive issues, bad mood.

Chronic stress makes everything harder and can develop bad habits, some guys start smoking as a way to lower their stress which cause a lot more health problems, it can cause overeating because some people go to food as a way to feel better, most unhealthy foods creates a sense of pleasure the same way alcohol and cigarettes do but they use them as a way to deal with stress.

We all need to find ways to deal with everyday problems, and stress the tricky part here is that those ways you find to deal with it are healthy and not hurting you more.

As you can see we live with chronic stress and I consider this to be one of the 5 ingredients of fitness, the other 4 are nutrition, training, mindset and sleep. So being stress highly important I´m going to share with you everything I know to lower stress so that you can get in shape and sustain it but also to live a better life.

Understanding what is stress, the types of stress, when it is good or bad, how we can handle it are key to know how to respond to each situation and learn tools that help us manage it.

Stress in a nutshell.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Anxiety and stress

11-BREATHING
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In the last posts we´ve been talking about stress and pressure, when it´s good, when it´s bad and how we can use them to get great results in any project. As with stress, many people also consider anxiety to be bad for us. We´ve all had experience pressure, stress and anxiety but what we think of them and how we act makes a big difference.

As we saw before, stress is the result of not having control over the situation, the resources and the outcome of a situation, anxiety is fear, worry; not knowing if we´re going to be able to finish the project at time, knowing that we don´t have all the skills and knowledge, fear off uncertainty and not knowing what´s going to happen.

Anxiety is good when we´re excited about the new project or challenge and we can´t wait until the time comes, in this case anxiety helps us focus on the positive aspects, it´s easier to stay focus and the results will be best  but when we´re anxious because we´re sick or we got injured or someone close to us is sick but we don´t know exactly what´s happening and there´s not much we can do about it this type of anxiety is bad and if it is consistent it can have a negative impact in our life and health.

The fear of not knowing what´s happening or what will happen lead to anxiety and since we´re not in control of the situation it also leads to stress, there are different types of anxiety-related disorders which we´re going to see in future posts but all of them can lead to severe problems if they become consistent and we don´t treat them.

There are some action we can take to reduce anxiety that will have an impact on our entire life:

1. Reduce caffeine.- When we´re anxious if we take any form of caffeine it will make our anxiety worse like our heart rate increases, we start shaking, in some cases it can trigger panic attacks.

2. Eat healthy meals.- Food plays an important role so we need to focus on eating dishes cooked and prepared with whole, fresh ingredients and avoid processed, junk and fast foods.

3. Breathe.- Take deeps breathes and focus on inhale and exhale, pay attention to your breathing and feel your body relaxing. By taking our attention to the inhale and exhale and the sensation of our body relaxing our mind calms down.

4. Exercise.- Any type of physical activity improves our mood.

5. Practice positivity.- This is a lifestyles, it´s not only about replacing negative thoughts with positive one but about seeing the positive outcome in every situation.

As humans we all are exposed to stress, pressure and anxiety and knowing that we can´t avoid them is the first step to make a change at how we think of them, realizing that we actually need them to grow, learn, improve and keep our life exciting will make it easier but we also need to know when it´s too much of them and we need to find ways to lower them or talk to someone who can help us. Even when we share different tools in this site to help you lower them and act the best way possible it´s important that you talk with your doctor or a specialist if you see that your case is bad.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

How breathing helps lower stress

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You may have heard is before and even done it, when you feel stressed, anxious, angry, irritated count to 10, 50, count to 100, 1 million, count backwards, how far have you get? does this has helped you reduce stress or anger?

For some people this technique help but not for all of us, with all the stress and pressure going on in our lives every day we had forgotten how to breathe, we don´t take time to relax our body and muscles, to calm our mind, take some time for ourselves because we don´t have time. We´re always in a hurry to get to work or school, to get back home, to finish homework or answer all the emails.

Taking time for ourselves will increase our productivity, performance of focus during the day in all our activities, it can also help us improve sleep which will have more benefits for our day and this time can be as simple as taking 10 minutes to breathe.

It doesn´t matter if we had a bad day or a great day if we take 10 minutes before going to bed to breathe it will send a signal to our body that everything is OK, that it can stop any “fight or flight” response and calm and relax, this start changing how our body works and it will starts function a lot better.

Breathing sends a lot of different signals to our brain and body and most of the time we´re breathing fast and this fast paced breathing which is the result of our fast paced life tells our brain that we´re under a dangerous situation, if we slow our breathing our brain knows that things are going good, the pace at which we breathe and how deeply we breathe are signs for our brain.

Breathing help us reduce pain, lower stress, depression, anxiety, it help us relax our body and calm our mind. So many benefits for our health both physical and mental and for our life can be obtain just by doing breathing exercises.

Slow and deep breathes are the way to do it, there are so many different types of breathing exercises and we´re not going to get in any of them in this post (we´ll see the best ones in a future post) the reason is because we first need to know and belief that how we breathe has a huge impact on our health.

We also need to understand why we breathe and I think we all know it, we take in oxygen while we inhale and that oxygen goes through all our body and we exhale carbon dioxide. We won´t get deep here in future posts we´ll be talking more about the process. Some of the benefits of good breathing are:

1. Reduce stress, anxiety

2. Improves the delivery of oxygen through the body, muscles, cells

3. Improves sleep

4. Improves focus and mental clarity

5. Helps us make better choices

If there´s one easy and effective tool you can start developing as habit today that will have a huge impact on all areas of life it´s breathing, you can start with 5 minutes of slow and deep breathes, if you do this right before going to bed it will help you fall asleep faster and can even improve the quality of your sleep which will have more positive impacts on the day to follow.

Try it today.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Food and stress

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We all have felt stress, we can feel it in our body literally from our shoulders, back, head to our stomach, stress can come from outside sources but it can also be increased in the inside. Have you ever stopped for a minute and think about how everything we eat impacts our body?

Everything we eat affect our body, from the inside out, how we look, how we feel, our energy levels, our ability to concentrate.

Our relationship with food has changed throughout the years, nowadays many of us use it as a comfort food we´ve found it to be great coping mechanism to deal with outside stress and pressure but we´re not considering that those unhealthy decisions are causing more problems. When we´re stressed out we´ll look for foods that makes us feel better and typically highly processed foods get this done, they makes us feel better by giving us a rush of feel good chemicals and then the crash comes, we want more of those foods and we end up in a negative cycle that keep us feeling stressed and can even lead to depression.

Every time we eat highly processed foods our body doesn´t know what to do with them, it is not design to digest process foods that lack nutrition and one of its responses is inflammation as a way to protect us from something harmful or toxic and our body sees those unhealthy foods as something that can be harmful for us.

Inflammation is a response of stress and even when we can experience inflammation for short periods of time nowadays we´re dealing with it for long periods of time which is chronic inflammation and chronic inflammation is related to many health problems like insulin resistance, obesity and others.

We all have suffer from digestive problems like bloating, stomach pain, cramps, heartburn and it can go to something worse like leaky gut the problem in most cases is an unhealthy diet. Most of us eat too much highly processed food every single day which doesn´t give our body the nutrients it need to function properly and they can cause more problem by putting our body in a defensive and protective mechanism.

Everything we put in our body will have an impact in our body, we all know that highly processed foods are bad for us the problem is that it´s not easy to eliminate them from our diet but we need to find ways to reduce them and even avoid them as much as possible, there are foods that will make us look and feel great and there are some foods that will make us feel bad; even whole fresh foods. Some foods can make us feel bloated or we may have stomach pain like cauliflower , some foods can cause acne like dairy in some people of peanuts.

If we want our body to respond and perform at peak we need to make sure that we´re giving it the nutrients it needs and the ones that it can use more efficiently, we need to listen to it and make it as simple as possible. We get enough stress from outside sources so we need to make sure that we don´t increase stress with what we eat.

For your next meal make a good choice, go for something cooked with fresh ingredients and see how you feel.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam