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August 29, 2008

Studies help show how handling stress improves health

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By Edward T. Creagan, M.D.

We all know that stress can have a profound impact on our health, well-being, and the quality of our lives. We have each learned that it is not the problems that can kill us but our reaction to those problems. Two exciting developments from recent studies clearly underscore why we need to be in control of our lives and handle stress in a creative way. Please read on.

Most of us have learned that we have inherited characteristics from our genes and most of us have accepted that genes cannot be changed. However, a fascinating presentation by Dr. Dean Ornish, a major leader in the area of stress management and cardiovascular diseases, clearly shows that our genetic endowment can be significantly changed.

Dr. Ornish's studies and related publications show that creative stress management skills; a diet emphasizing a plant-based program; and regular exercise can clearly modify those genes which impact upon the development of cancer. The initial studies primarily focused on cancer of the prostate and these findings will undoubtedly be investigated in other cancers. So, our lifestyle not only enhances our life but can directly impact upon the development of certain cancers.

Another fascinating study was discussed at the recent international conference on Alzheimer's disease in Chicago. Individuals who exercise on a regular basis clearly documented that there was a "significant relationship" between the size of the key areas in the brain connected with memory and fitness. Patients who are more fit had less brain tissue damage and those with lower levels of fitness had more brain damage.

So, there is a profound incentive for us to follow some of the rock-solid principles we have heard articulated in our blog. Control what we can and creatively let go of the miseries that threaten our serenity.

There is now overwhelming emphasis of the importance of diet, exercise, and stress-reduction techniques such as having a solid social network.
When we become stressed out, anxious, or deal negatively with our emotions, we are essentially forfeiting our serenity; we are mortgaging our souls; the impact on our health and well-being can be devastating.

None of us have all the answers so please share with us the one tactic which you have found to be important in times of stress.

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9 comments posted

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September 17, 2008 2:02 a.m.

I am a 78 yr.old widow, have raised 3 lovely, responsible daughters. I lost my husband 32 yrs ago, am a breast cancer survivor for the past 13 yrs. I ran a large home,and remained in the workforce beyond retirement age. Close family ties sustained me during the down times. I am now blissfully happy, living in a retirement community. Reaching out to all who will share their life histories, a smile, a meal and perhaps a game of cards. During the summer months I swim at least 3 x a week,then love to sit quietly at the lake's edge and meditate. 3x a week I also engage in strength training and stretching exercise groups, I am a peer leader to an osteoporosis group. I feel blessed, happy with my life's pattern, and thank God for each morning when I awaken and know I can be productive within my community, reaching out and encouraging others, and at day's end enjoy a beautiful sunset. With God's help I hope to enjoy the same quality of life for a few more years.

- Elfriede

September 4, 2008 1:15 p.m.

I have just read the comments and Iwant to thank all of you for the great ideas you gave. My doctor just told me I had to let go of my stress which I didn't even know I had. So I sat down and started making lists of things that were bothing me because I just didn't have time to get them done in my busy schedule. I am now getting a housekeeper, I am a pastor's wife so I never know who will be stopping by and I work full time, go to school and teach part time classes when I'm need at night. And that doesn't include church activities, family get togethers, etc. Once a month take a day just for myself and do whatever I want to do. Start back getting a massage once a month, I used to do this every week and if made such a differnce in my health. I love to scrapbook and I haven't since March. I hate to exercise but I decided to by a Wii because my sister just got one and she has the exercise tape for it and loves it so I thought I would give it a try. Get my priorities in order and say no and not feel guilty. I'm 59 and have raised 5 children who turned out wonderful and part of that time I was a single mom because my first husband died. Like I said your comments helped me think of ways I could cut alot of stress in my life.

- Clara

September 3, 2008 6:35 p.m.

Deep breathing, meditating and Tai Chi help me, but the best de-stressor for me is my daily retreat from social interaction and daily news. I've become "addicted" to relaxing with Spider Solitaire.

- Roberta S.

September 3, 2008 4:44 p.m.

As a Type A personality, I've learned how this can affect my self-induced and non self-induced stress. I can immediately feel the effects on my body which triggers me to do the opposite of what I'm experiencing. If my heart starts racing, I recognize that and began slow, deep breathing and speaking calmly. I prioritize what needs my immediate attention and what can wait. This helps minimize the stress of dealing with multiple immediate tasks. I've also learned over the years how to say "no" or "I need help" when I am getting overwhelmed. Exercise has also become a regular part of my life which provides me the physical benefits of stress relief, fitness, mind clarity, improved breathing, weight control,positive attitude, etc...

- Nora

September 3, 2008 2:48 p.m.

Sayings we probably all have grown up hearing are a source of help when incurring stressful events. Some examples: * This too shall past. * When given lemons, make lemonade. * We are only given what we can handle. These and taking deep breaths, seem to handle difficult situations. And friends, journaling, meditation, natural diet, exercise and seven to eight hours of sleep per night all are important helpers, not just when experiencing tough times, but as a regular lifestyle to build your the body's stress handling abilities. Being in nature, listening to inspiring and relaxing music, finding a creative outlet in art, music, writing, woodworking, building things, crafts etc., and last--random acts of kindness, even smiling at someone walking toward you, can help you feel more in control of life's stressful events.

- N. Ly nn

September 3, 2008 1:28 p.m.

I have found that taking stock of your life, your dreams and aspirations, keeping in check your ambitions to practical levels can have a sobering effect on one's self. This, along with a sensible lifestyle, eating home cooked food more often than not, avoiding alcohol and tobacco, sufficient exercise (not necessarily going to the swanky gyms, which are trendy), some quiet time for introspection on a daily basis, doing some mindless activity at home, after work( could be simply cooking,ironing clothes, gardening, dish washing, etc), can be very relaxing. Add to this, some acts of kindness shown to one who is less fortunate helps one to gain an insight into ones own fortunes. A daily regime of deep breathing exercises for 15 to 30 minutes, when the mind is kept clear of any thoughts( try to keep the thoughts for a later time) is the most effective tonic for the mind, i think. Keeping a pet and caring for and loving it is extremely therepeutic, too. The unconditional love you get from the pet is , believe me, is to die for! And most importantly, acceptance of what you cannot change in your life without feeling bitter about it, can help in relieving stress, to a large extent.

- P G Gaikwad

September 2, 2008 11:04 a.m.

To a large extent, the stress I experience is related to more or less automatic internal reactions to events beyond my control. Periodically I have found it refreshing to take "news fasts," that is, to refrain from viewing television broadcasts or reading newspaper accounts of current events, most of which contain depressing information. While it is still important, even vital perhaps to remain informed, I have come to view much of what passes for news as unpleasant and unnecessary background noise in my life. Minimizing exposure to it from time to time has a generally uplifting effect, while putting me in control of how much "news" I wish to consume.

- Alan

August 31, 2008 7:45 p.m.

I have been a real estate agent for the past 27 years. Stress in this industry is extreme and impossible to avoid. I have had a regular work out routine at a gym every other day for the past 30 years and eat only natural food; nothing processed. Even so, I developed severe physical manifestations of stress. Constant stomach pain for years. High and constant anxiety and the inability to sleep more than 4 hours a night. I changed my career and my attitude about what is important in life. Five years later, I'm stress free, healthy and relaxed. Although I still need medication to sleep, my life has totally changed. I am now 58 years old and a General Contractor who loves going to work everyday. I had no idea how much stress was hurting me. Stress needs to be taken seriously. We all know we suffer from it, but few of us actually make the changes necessary to reduce it. It's real. It's really serious. It will shorten your life and reduce the quality of the life you have. You can't say "oh well, I'll retire one day and then it will be all gone". It'll get you first.

- Brad

August 29, 2008 4:13 a.m.

I use prayer and meditation. I do this sitting on the couch, in the tub or shower,in a park or anywhere I can take a few minutes if I need to. Meditation does not have to be a two hour session to be effective.

- Patsy