Tag Archive for: mental health and stress management

A whiff of something enticing hits you and you immediately wonder what it is. You have to identify the smell. Before you know it, the scent has started a tango between your brain and your stomach. When you finally walk by a burger joint, pastry shop, or a place serving one of your favorites, it’s hard to turn off the craving.

This scene happens to everyone, even if your tummy is full. That’s because everybody has strong connections to different foods. It’s part of everyday life in a world full of potential food addictions. Yes, they’re real, and food addictions are hard to break.

But how, exactly, do you know when you’re addicted to a food or beverage? The answers are below. You’ll find out how your tastiest choices consistently register in your memory and what causes food addiction. With that brings the usual internal battles like how to pace or limit yourself in the face of your delicious addictions. You’ll find tips for accomplishing that tough task, too.

What is Food Addiction?

You have cravings for a variety of foods. There’s nothing to be ashamed of. It’s been scientifically shown that food addiction is an everyday issue some people encounter. So, if you’re dealing with it, you aren’t alone.

The cause of food addiction might seem like it starts in your rumbling stomach. But food addiction actually begins in your brain. That’s because it realizes that foods or drinks replete in fat, sugar, or salt are among the most rewarding and pleasurable for certain parts of your brain.

Studies have related the chemicals released in the brain when you eat certain foods to those that are released in the presence of an addictive drug. The substance most responsible for this is called dopamine.

That fact makes dopamine arguably one of the most impactful and crucial chemicals in your body. It’s a messenger between cells in your brain (also known as a neurotransmitter). And dopamine plays a direct role in how you move around, learn, and digest information—and digest foods, too. This brain chemical is what gets you up and going and helps you stay determined to tackle whatever you have in front of you.

But it also plays a key role in food addiction and cravings. Here’s how dopamine works with food cravings and addiction: Soon after you eat certain foods, this chemical messenger in your brain arrives. Dopamine increases stimulation of your brain’s reward centers. And your brain wants to trigger this reaction again and again. That’s because your brain craves these pleasurable, rewarding experiences. And certain foods are one way for your brain to get its reward fix.

Humans aren’t alone in this. In studies where rats were fed diets rich in junk food and unhealthy snacks, the subjects adopted similar behavior to that of habitual drug users. The rats wanted more food that did them no good nutritionally in order to feel eased by the dopamine rush. The rats even refused to dine on more healthy options once they got used to the foods rich in sugar, fats, salt, and carbs. The 2009 study showed rats even went as far as starving in order to wait for the junk food that might never come.

That’s a startling example. So, what are the traditional trigger foods and drinks that can influence this process in your brain? Unfortunately, there are a lot.

What are Among the Most Addictive Foods?

They’re usually the best tasting ones. And that’s maddening. A food addiction researcher gave her rundown in a recent study. The results showed that processed foods higher in fat and glycemic load were “most frequently associated with addictive-like eating behaviors.” Here’s a few of the most addictive foods:

  • Pizza: Of course, this delicious combination of carbs, salt, and fat is near the top of the list. You’ve probably asked yourself: “How many slices should I eat?” The answer, is one, if any. But pizza is hard to resist. That’s bad, because it’s usually filled with processed ingredients. It also has more fat per bite than most healthy meals. Combine that with the salt and you have a perfect recipe for a flood of dopamine that sets you down a path toward another slice. You know you don’t need it, but your brain wants it.
  • Sweet treats: Chocolate, cookies, cake, and ice cream are all chock-full of sugar and fat that can easily convince your brain that you need more. Offsetting the savory of your meal with a sweet dessert is common. But it isn’t a healthy choice. Those sugars can piggyback an unhealthy main course decision and lead you to overeat when you don’t need to. And you’ll get a lot of extra calories, fat, and sugar, too.
  • Fried foods: From what you already know, there’s no surprise here. French fries and potato chips are salty and usually baked or fried in oils that don’t do your body or brain much good. As out-of-this-world good as fried delicacies can be, at times, they’re the perfect recipe for unhealthy and addictive decision making.

As is the case with everything in life, moderation is key. If you’re going to have a glass of red wine at dinner for heart health, have one, not four. If you’re going to have a cheat day once a week, try and stick to it. Don’t weave your way through the kitchen to plunder your snack drawer every day. Also: It might be wise to avoid having a snack drawer at all.

What About Soda?

Soft drinks are just as addictive as fatty, salty foods. And consumption of soda has a direct correlation to negative nutritional and health effects, as well as weight gain. One study in 2007 found a clear link between soft drink intake and increased energy intake—in other words, getting more calories in a day. Drinking soda was also associated with lower intake of calcium and other nutrients. Soda drinkers are also at a higher risk for medical issues down the road.

So why is soda so addictive? Well, it’s not that hard to decipher. Non-diet soft drinks are filled with a serious amount of sugar. And they sometimes pair the sweet with high levels of caffeine.

You might counter with, “What about diet soda?” Turns out research shows that diet soft drinks can also contribute to weight gain. Artificial sweeteners are designed to create similar reactions in the brain as normal sugar. And one study suggests those who regularly take in artificial sweeteners may crave more sweets, choose sweet food over nutritious food, and find healthier options like fruit less appealing. This can lead to weight gain.

Overcoming Food Addiction

This is the hard part. But you don’t need to feel guilty for a sudden hankering for food or soda. It happens to everyone. And beating yourself up about these cravings isn’t a productive way to deal with food addictions. Understanding what causes these addictions is the first step, but there are more things you can and need to do.

Start by planning ahead to figure out how to manage your intake. The expert advice is pretty simple: Get ahead of these urges. That means dumping your snack drawer, and stocking your house with healthier options.

Luckily, you can also trick your cravings. If you’re craving a sweet, go the route of natural sugar and have fruit. If you’re looking for something more filling, plan out a meal you know will satisfy—starting with dietary fiber and protein is a good start.

A meal-prep plan for those dealing with food addiction entails spacing out meals throughout the day—anywhere from four to five hours between eating. You should include fresh fruit and vegetables in as many of the snacks and meals as possible.

You can break the cycle of food addiction, though. It takes daily focus, determination, and planning. An ideal daily routine could go something like:

  1. A strong start: Healthy foods might not have the same amount of clout in your memory bank as the sort of foods that set you back in your fight against food addiction. But there are still good substitutes. For example, breakfast foods to put on your list include eggs, granola, bananas and strawberries. Sure, it might take a little longer to prep, but that sounds like a tasty start instead of a Pop Tart or cinnamon roll.
  2. Include the fresh stuff: Find the time for fruit and veggies. Getting in the habit of including vegetables and fruit in at least two meals a day is a good start. That will help you turn to fruits and veggies on a regular basis. Making this a habit will help in your fight against unhealthy food addictions.
  3. Think ahead: Understand your cravings and try to plan ahead. If you know you love fried foods, find a healthier option—maybe roasted sweet potatoes instead of French fries—and have it ready to go. Making a healthy choice more convenient can help you short-circuit your cravings before they take over.
  4. Learn to trick your brain: Dopamine can be released by foods that benefit your stomach and overall health in the long-term, too. In fact, healthy food like spinach, watermelon, avocados, and even tofu, can offer rewarding neurological responses. If you’re looking for alternatives for fatty or salty snacks, carrots and hummus work, as does peanut butter and apple slices.

Win the Battle, Because You Can

Overcoming food addiction can be a long, painful process. You have to take it meal-by-meal, and day-by-day. But there’s hope. You can do it. And your attitude is a critical part of the battle. Know you can do it. And then start taking small actions and building on them.

Bookmark this article as a reminder of the science behind food addictions, how they occur, and a step-by-step guide to overcoming them. Start by identifying triggers and then make healthy substitutions. Soon you will have the power to say no to your cravings. Because you will have discovered healthy alternatives you enjoy and you’ll also understand the dangerous path quick-fix foods can present.

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“Are you Addicted to Diet Soda?” Shape.com

“Artificial sweeteners: sugar-free, but at what cost?” health.harvard.edu

“Do healthier foods and diet patterns cost more than less healthy options? Ncbi.nlm.nih.gov

“FAA Food Plan” FoodAddictsAnonymous.com

“Food Addiction signs and treatment.” WebMd.com

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“Quiz: Are you Addicted to Food?” ABCNews.com

“Soft Drinks and Disease.” hsph.harvard.edu”

“The 10 Most Addictive Foods and How to Stop Eating them.” Health.com

“The Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis.” ncbi.nlm.nih.gov

“What is Dopamine.” ScienceNewsForStudents.org

“What is the Evidence for “Food Addiction” ncbi.nlm.nih.gov

“Which Foods May Be Addictive? The Roles of Processing, Fat Content and Glycemic Load.” Journals.Plos.Org

It’s often easy to practice gratitude when you’re on the receiving end of life’s greater fortunes. It could be the birth of a healthy baby, getting a promotion at work, or celebrating good health, or winning a major award. It can be trickier to feel grateful during times of hardship or the doldrums of everyday living.

But making a simple shift in attitude can better color your worldview, leading to better mental, emotional, and even physical well-being. In fact, numerous studies have shown that having a general attitude of gratefulness and appreciation improves your overall sense of well-being. Read on to learn about the benefits of gratitude to your mental and physical health. And get easy tips for integrating more gratitude into your life.

Gratitude Improves Your Mental Well-Being

One of the most impactful benefits of regularly practicing gratitude is that it provides an outlet to purge negative thoughts and emotions. Experiments tested what happened when people thought back on three good things that occurred during the day. The results showed significant improvements in subjects’ overall sense of happiness in just a few weeks.

You can do the same with some dedication. Over time, you will notice your frame of mind changes. You will feel small swells of gratitude multiple times a day, and not just in the moments you deliberately reminisce over positive daily events. Obviously, practicing gratitude alone can’t overcome clinical mental illnesses, but living a grateful lifestyle has lasting impacts on your brain and sense of happiness.

Gratitude doesn’t just help fight off down moods and negative emotions. Practicing gratitude helps reduce the number of hormones, like cortisol, your adrenal glands produce in response to psychological or physiological stress by as much as 23 percent. By perceiving life through a more appreciative lens, your parasympathetic nervous system (the calming part) is triggered. This helps combat stress hormone cortisol and perhaps increases the feel-good bonding hormone oxytocin.

Additionally, studies have shown that recognizing your blessings—especially during times of difficulty and strife—can lower rates of post-traumatic stress and help you feel more resilient. That means that even during stressful times, you’re better able to cope.

A shift from negative to positive framing is a large part of why gratitude is so effective at improving mood. Changing your mental focus from negative thoughts and emotions allow you to interpret life as being filled with positive feelings, events, and ideas. Since the positive shines through, you’re able to be more optimistic that good things will be in your future. That’s because you’re more aware of all the positives that exist in your present.

Practicing gratitude also eliminates the toxic practice of comparing yourself to other people whom you might perceive as being more advantaged than you. That helps you have better self-esteem. Being happy with what you have makes it easier to avoid desiring what others have.

Another, less obvious, aspect of mental health is your relationship with others. And yes, gratitude can help improve that area of your life, too. When you’re going through life looking for positive experiences, you’re more likely to be open to new relationships in the first place. Practicing gratitude also helps you see what loved ones do for you and how they add to your life. It makes you more likely to express your appreciation to those around you.

One study found that when romantic partners feel grateful toward one another, it can increase their sense of connectivity and overall satisfaction with the relationship. Other research found that those who were more gracious were more patient and made better decisions. Both of these attributes make for better relationships.

The benefits aren’t temporary, either. Practicing a grateful mindset during a down period will also help reset your mindset, and regularly focusing on your blessings can affect your mood long term.

Gratitude Improves Physical Health

It makes sense that being grateful would positively affect your mental well-being and relationships. But multiple studies have shown that living more appreciatively can also boost your physical health.

One major cause of improved well-being? It turns out that being filled with gratitude makes you take better care of yourself. Those who make gratitude part of their everyday lifestyle have been shown to eat healthier, exercise more, and go to the doctor regularly. Similar to how being grateful increases your patience, it also replenishes your willpower and decision-making skills. So, you can say no to overeating and yes to healthier lifestyle choices.

Beyond making healthier choices, cultivating a sense of gratitude has been shown to improve heart health by positively impacting blood pressure. In another study, researchers followed heart failure patients who weren’t yet experiencing symptoms. They found that patients who regularly wrote down the things they were grateful for had healthier heart rhythms.

The physical benefits of gratitude don’t stop there, either. Gratitude has been shown to have an impact on immune functions. And people who are more thankful also tend to sleep better. Instead of lying awake, ruminating over negative thoughts, focusing on blessings soothes the nervous system. That helps you fall asleep more quickly, sleep better, and sleep for longer. Unsurprisingly, those who practice gratitude also tend to be more alert and have more energy the next day. So, the next time you’re tossing and turning, try counting the good things in your life to help you rest easier.

5 Simple Tips to Become More Thankful

If you’d like to reap the mental and physical benefits of gratitude, try incorporating thankful habits into your everyday lifestyle. Here are five ways to add gratitude to your life:

  1. Write it down. It might seem old-fashioned, but writing down expressions of gratitude helps you stay focused on the goodness at hand. Every day, try creating a gratitude journal—write down three things you’re grateful for and why. You can also send thank you notes, emails, text messages, or letters to those you’re thankful for.
  2. Set some time aside every day to reflect on things you’re thankful for. Even if you don’t take the time to write them down, thinking about or saying aloud what you appreciate will help foster a grateful attitude. This could include having your family members take turns expressing their gratitude at the dinner table, or recalling the good parts of your day while brushing your teeth at night.
  3. Be grateful for the hard times. Perhaps easier said than done, finding the silver lining in times of difficulty can help you cope. Search for a lesson, benefit, or blessing in disguise during a trial. Obstacles are an inevitable part of life, so try your best to find the bright side in everything.
  4. Meditate. Mindfully stay focused on what you have to be grateful for in the present moment and the people who deserve your gratitude. Keeping yourself in tune with the here and now will help you let go of the past and chase away anxieties about the future.
  5. Give compliments. Appreciate a friend’s sense of style? Admire a co-worker’s ability to inspire her teammates? Say so! You’ll feel better for having expressed your gratitude, and people who feel appreciated typically go the extra mile for those around them.

Fully embracing the best parts of life on a daily basis can help you maintain a positive outlook even during tough times. The more you practice looking for the bright spots, the easier it will be to find them. And in the long run, your mental and physical health will thank you for the attitude adjustment.

https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude

http://time.com/5026174/health-benefits-of-gratitude/

https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

https://www.health.harvard.edu/newsletter_article/in-praise-of-gratitude

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010965/

https://www.today.com/health/be-thankful-science-says-gratitude-good-your-health-t58256

https://rightasrain.uwmedicine.org/mind/well-being/5-surprising-health-benefits-gratitude

https://www.ucdmc.ucdavis.edu/welcome/features/2015-2016/11/20151125_gratitude.html

Hanger (a combination of hunger and anger) is a very real emotional response for some. It rears its ugly head when you’re hungry and food isn’t forthcoming. If you’ve ever experienced hanger, you know the power food has over your mood.

But the impact eating has on your attitude is about more than keeping your belly full. There are important ties between specific nutrients and mood. Those connections deserve exploration. That’s because nutritional remedies can pair well with healthy habits, self-care, professional recommendations, and lifestyle adjustment to help manage your mood.

You can design a diet that keeps you satisfied and helps your body maintain the conditions for a bright mood. And it will help you keep the hanger at bay.

The Basics of Food, Nutrients, and Mood

If you’re wondering why food is important to your mood, blame your brain—mostly. Your body’s command center deals with the demands of running your body. But it’s also pretty demanding, too.

Your brain churns through a lot of energy. It also is a bit of a hedonist—valuing pleasurable reward over almost anything. Food is the key to caloric contentment and also provides pleasure for your brain. Eating triggers the release of important brain chemicals (called neurotransmitters) with ties to mood—especially endorphins, serotonin, and dopamine.

It’s not just your brain, though. The nutritional needs of your whole body can impact how you feel. Even small nutrient insufficiencies can have major consequences. A lack of some micronutrients can start a chain reaction. Enzymes (helper proteins in your body) don’t work as well without vitamins and minerals to aid their activity. When enzymes aren’t in tip-top shape, your mood—and other aspects of your health—can suffer.

That’s probably why adequate nutrition (including supplementation) has been shown in many studies and meta-analyses to support your mood. One specific double-blind experiment tested large doses of nine vitamins against a placebo. After a year, males and females both reported being more agreeable.

Science backs up the ties between food, nutrients, and mood. So, how can you use this knowledge to your advantage? What nutrients and foods should you target? The answers await in this list of mood-supporting nutrients and compounds.

Magnesium for Your Mood

Your whole body needs magnesium. That’s why it’s an essential mineral. But it goes above and beyond, acting as a helper for over 300 enzyme systems in your body. With that widespread impact, there have to be some crossovers with mood management, right?

One such connection between magnesium and mood happens in your brain (no surprise). The mineral acts as a buffer for important receptors in nerve and brain cells. This protective action helps keep these cells healthy.

Magnesium also plays a role in stress responses. It acts as a triple-pronged check on stress responses in your body:

  • In the brain, it helps maintain normal stress-hormone levels.
  • Atop the kidneys, magnesium supports the adrenal glands’ normal response to a hormone that activates cortisol and adrenaline production, which helps support healthy levels of these stress hormones.
  • In the bloodstream, it can act as a blood-brain barrier to maintain a healthy interaction between stress hormones and the brain.

To top it all off, magnesium has ties to maintaining normal, healthy serotonin levels in the brain. Serotonin is your master mood maintainer and is tied to feelings of happiness.

Find magnesium in green leafy vegetables, whole grains, nuts, meats, and milk. Even some hard water contains variable amounts of this mineral.

Zinc is an Amazing Mood Metal

Like magnesium, zinc is a helper in over 300 enzymes. But the biggest stock of zinc is in your brain’s hippocampus—a major mood center.

Zinc also aids in brain health through its role in cell growth, differentiation, and neural function. It participates in fine-tuning stress responses in your brain and body. Zinc is even important to cell signaling and various brain chemicals.

Studies about memory, learning, and mood have found links between optimal zinc levels and supporting brain health and normal mood maintenance. Don’t miss out on this mineral. You can find zinc in meat, liver, eggs, oysters, and seafood.

In the Mood for B Vitamins

If you get overwhelmed trying to understand the differences between all the B vitamins, there’s a solution. Take a variety of these eight essential vitamins. It won’t help you keep them straight, but many of the B vitamins have been shown to support your mood. So, at least you’ll feel OK about it.

B vitamins are critical in the production of brain chemicals that impact your mood—particularly dopamine and serotonin. Both of those brain chemicals have ties to happiness and pleasure. If you don’t have enough B vitamins (especially B6 and B12) to make adequate amounts of the neurotransmitters, you can start to feel it.

Several B vitamins also help keep your nerves healthy. That’s important for good communication, which plays a role in your overall state of mind. Thiamin (B1) has also been show in studies to support mood.

The B vitamins are scattered throughout the dietary landscape. Find thiamin in brown rice and squash. Riboflavin is in dairy products, spinach, almonds, and broccoli. Beans, bananas, potatoes, meat, and nuts contain vitamin B6. For folate, turn to legumes, asparagus, fortified breakfast cereals, and spinach. And B12 is abundant in seafood, beef, fish, and eggs.

Omega-3s: In Mood, Fat is Your Friend

Your brain is about 60 percent fat. It’s just a fact, because fat—especially essential fatty acids like omega-3s—is what your brain is mainly made out of. And since your brain is largely responsible for your mood, fat has ties to how you feel.

The fatty makeup of your central nervous system is crucial to proper signaling. Omega-3s make up about 20 percent of your brain cell membranes and your nervous system is also composed of a lot of fat. So, keeping those membranes stocked with essential fatty acids help maintain healthy membranes, which helps promote healthy signaling and support a balanced mood.

Your body can’t make enough of the important omega-3s (DHA and EPA) you need. That’s why they’re so important. You’ll have to turn to your diet. Adding more fatty, cold-water fish (think mackerel, salmon, herring, and anchovies) to your meals is a great way to get more omega-3 DHA and EPA.

Caffeine Can Elevate More Than Energy

You don’t want to talk to some people before they’ve had their morning coffee. Blame caffeine.

The world’s most popular natural stimulant has big effects on energy and mood. It revs up the body’s central nervous system and has been doing so for centuries all around the world. The popularity and longevity of this mood-affecting substance says a lot about the power and effectiveness of caffeine. But how does it actually work?

The long explanation involves a lot of brain chemicals and receptors. The short answer is that caffeine supercharges your brain and nervous system. It supports your naturally stimulating chemicals, which helps you stay alert and feeling better about the day.

Make sure to manage your caffeine intake so it doesn’t overstimulate anxieties or throw your sleep schedule out of whack. You can find caffeine in coffee, green and black tea, and chocolate.

Dark Chocolate, Lighter Moods

Reaching for chocolate when you feel down is natural. That’s because it’s the king of mood foods. And turning to dark chocolate has well-studied mood benefits, and is much better for you than milk chocolate.

The more cacao (or cocoa) in the chocolate, the more mood-supporting compounds you’ll find. Anandamide is one. This fatty acid acts as a neurotransmitter that can affect mood. Another, phenylethylamine, is an organic compound that acts like a mood-supporting brain and nervous system chemical.

Be careful with this semi-sweet treat. You’ll still get sugar and lots of fat. But darker chocolate (the higher the percent of cacao or cocoa, the darker the product) has a better balance of beneficial and unhealthy components.

Nutrients and Mood: Other Emerging Compounds

Researchers are constantly evaluating new connections between specific nutrients and mood. They’re picking out different plant compounds found in the diet and throughout world history to explore how they support a healthy, normal mood.

Here’s just a few compounds that have been around for a long time, but have new, emerging research about mood maintenance:

  • Saffron: a vibrant spice made from the saffron crocus flower.
  • Ashwagandha: an important herb used as an herbal preparation in India for thousands of years.
  • Lemon Balm: a common herb in the mint family.

Feed Your Mood

Take charge of your temperament. Pack your diet with foods containing these mood-supporting nutrients. And see how diet decisions can do more than stave off the hanger monster. If you struggle fitting these nutrients in your meals, supplementation is a good alternative—especially for those who may have dietary restraints. Whether through a meal or supplementation, it’s time to give “eating your feelings” a new meaning.

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“Zinc: an Antidepressant“

Things seem to pile up, don’t they? And they seem to do so way too often. You’re plugged in, always ready to hear the ding of an email or the vibration of a text message signaling the next task to tackle. This is the new normal.

You’ve found ways to be productive. Mostly because there’s no alternative. But productivity doesn’t always equal happiness. Churning through task after task can allow stress to build up without release. And constantly being “on” can become overwhelming.

If that sounds familiar, you aren’t alone. The World Health Organization has called stress the “epidemic of the 21st century.” Research has shown that mismanaged or ignored stress can lead to serious issues.

But that doesn’t have to be your life.

Learning ways to decompress and finding stress-free moments in everyday life is important for long-term health. So how do you maneuver what’s next on the to-do list and discover ways to sneak a few necessary deep breaths?

There are plenty of avenues that have shown to be effective. And science backs them up in more ways than one. The slideshow below has eight stress management tips to help you decompress — because it’s vital to your everyday well-being.

 

1. Take a Break

In the moment, taking a break might seem like the last thing you want to do. You’re hardwired to power through the rigors of your responsibilities. But stopping and stepping away is crucial. That’s because even brief gaps are known to be stress-reducers.

So, lock your phone. Close your laptop. Get up from your desk. Take a walk outside. Dive into something else during your break. And “getting fresh air” isn’t just a catchphrase—taking some time outdoors is proven to help you decompress in your most needed moments.

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2. Hear the Keys: Classical Music Helps

At first, it might seem a bit odd, but listening to classical music in times of stress helps soothe the mind. The tinkling piano keys and sweeping strings may help manage stress.

An experiment in 2000 in the Journal of Behavioral Medicine measured the effects of classical music on attention, relaxation, and stress responses. Those who listened to music after stress exposure reported more relaxation.

Another study showed that those who listen to classical music had significantly lower blood pressure levels than those who did not. The calming sounds aided in stress management and led directly to what everyone seeks: a bit of tranquility.

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3. Limit Screen Time

Sounds impossible to break away from your screen, right? For most, it is. Your life is ingrained into every screen you own and operate.

It’s been shown that too much time staring at screens can lead to headaches and sleep issues. One report blames the light from backlit screens for interfering with the body’s natural ability to wind down before sleep. If your sleep is disturbed, it leads to more issues and can make it harder to deal with your everyday stressors.

Here’s a tip to help out: At night—at least two hours before bedtime—put the phone or tablet away.

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4. Exercise to Change Things Up

If you’re having a tough time managing your stress, get your brain fixated on something else. And exercise is a great escape. That could be mean time spent on the elliptical machine or playing recreational sports with friends. Running for an allotted time gives you a break and produces endorphins (helpful hormones in your brain), too.

One study found exercise can reduce short-term stresses. It also helps you decompress ahead of the normal everyday life responsibilities you have after leaving the gym or field.

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5. Talk it Out—But Listen, Too

Finding a way to clear the mind is a crucial part of everyday life. That’s because it’s a very important way to limit stress. And sometimes the best way to clear your mind is to let those stressful feelings spill out of your mouth. It’s a much better alternative than letting the stress and tension build up to unhealthy levels.

Talking it out is great, but focusing outside of yourself is important, too. Listening and helping others solve problems focuses your energy away from your stresses onto solutions. You’ll also get perspective on your life and the satisfaction of doing good. That’s why helping out a friend or loved one is a solid plan. Being a sounding board for those in your life who need a little guidance can go a long way—for you, and for them.

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6. Eat Right, Feel Great

Mom was right. Less candy, more veggies. All the sugary or fatty, carb-filled comfort foods aren’t a long-term solution. But a well-balanced diet supports a healthy immune system, stable energy levels, and more pleasant overall demeanor.

One report declares that roughly 95 percent of receptors for serotonin (a chemical tied to happiness) are found in the lining of your gut. So, feed them. Don’t skip meals and treat yourself to healthy foods.

Also, if you’re looking for ways to decompress, cut back on caffeine. Limit coffee, energy drinks, and tea. Too much caffeine can spur anxious feelings and restlessness. Staying hydrated—6-to-8 glasses of water each day—is key, too.

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7. Laugh it Up

Movies, shows, or jokes that get you chuckling go further than the initial gut-buster. That kind of joyful reaction is proven to be a positive for those battling various stresses. There’s no better way to decompress than laughing, or even smiling, for that matter.

A study showed that positive facial expressions influenced the body’s response to stress. Laughter has proven to shrink stress responses and stimulates your heart, lungs and body muscles.

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8. Chew Gum. No, Seriously

A stick of gum can make a world of difference. And not just to mask what you ate for lunch.

An intervention study examined the effects of gum and work-related stress. It found that chewing gum at work and outside the workplace reduced anxious or down feelings, fatigue, and actually put people in a better mood. How about that? There’s no data yet on also blowing bubbles.

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Start Using These Stress Management Tips

There are clearly plenty of ways to manage stress. You’ve just seen eight good ones. So, when you have those familiar stressful moments, remember that there are a number of different solutions. Bookmark this list so you have quick access to routine fixes—backed by scientific evidence—that can bring your everyday stress down a notch.

“Eight in 10 Americans afflicted by Stress.” Gallup.com

“Employees Reveal How Stress Affects Their Jobs.” BusinessNewsDaily.com.

“The Effects of Stress on Your Body.” Healthline.com.

“Cerebral blood flow, fatigue, mental effort, and task performances in offices with two different pollution loads.” ScienceDirect.Com.

“Effects of Progressive Relaxation and Classical Music on Measurements of Attention, Relaxation, and Stress Response.” Journal of Behavioral Medicine.

“Music can facilitate blood pressure recovery from stress.” PubMed.gov.

“Screen Time Limits for Grownups?” Scripps.org.

“UMD Study Shows Exercise May Protect Against Future Emotional Stress.” University of Maryland School of Public Health.

“Tips to Manage Anxiety and Stress.” Anxiety and Depression Association of America.

“Coping with Stress.” Centers for Disease Control and Prevention.

“Nutritional strategies to ease anxiety.” Harvard Health Publishing.

“Grin and bear it: the influence of manipulated facial expression on the stress response.” PubMed.gov.

“Stress relief from laughter? It’s no joke.” MayoClinic.com.

“Chewing gum, occupational stress, work performance and wellbeing. An intervention study.” ScienceDirect.com.

Mood can be hard to predict. It may seem like the product of circumstance or experience. But your mood and mood triggers are much more complex. Stressors spark an emotional response in the body with the help of neurotransmitters (brain chemicals that carry messages) and hormones. So, brain chemistry is just as responsible for your emotions and types of mood as life events.

Learn how emotions are created in your brain. And give yourself the tools you need to master your mood.

Memory and Mood Triggers: The Anatomy of the Limbic System

The brain is a powerful, multi-functional organ. It has a lot of work to do all at once because it’s your body’s command center. Each area houses specialized brain cells (neurons) that perform certain tasks. The section of brain in charge of mood is located at the core—right in the middle of all the activity. It’s called the limbic system.

This network of neurons houses your emotional center and is responsible for managing your mood. The location of the limbic system is essential to its function. Many pieces of the brain work together in the limbic system. Most notable are the hippocampus and amygdala.

Hippocampus

The hippocampus is located at the center of the brain and branches into both hemispheres. The word hippocampus means “sea horse” in Greek and is thought to refer to its unique shape. While its shape may have little to do with its function, your memory has everything to do with the hippocampus. That’s because long-term memories are stored there.

The tie to long-term memory makes the hippocampus crucial to learning. In this part of the brain, bits and pieces of short-term memory are consolidated and stored away. Sensory information, like taste and smell, is bound to long-term memory in the hippocampus. This link is strengthened as the events associated with taste or smell are repeated.

Smells are the most effective at recalling information from long-term memory. Distinctive scents can remind you of places you’ve visited or people you know. Experiencing smells linked to positive memories can even elevate your mood.

Take, for instance, the smell of your mother’s perfume. After a hug or a kiss from your mom you can smell her perfume strongly. You also feel her love when she shows you how much she cares for you.

The next time you go shopping at a department store, you walk passed a vendor selling the same fragrance your mother wears. Just a whiff of that perfume can be enough to evoke the memory of the last time you were with your mom. That is because your brain has tied the scent of her perfume to your memory of her.

Remembering your mother and how much she loves you puts you in a better mood. All thanks to your hippocampus and the inner workings of your limbic system.

Neurogenesis (creation of brain cells from stem cells) also takes place in the hippocampus. New brain cells maintain brain plasticity and help you learn new things. As brain cells are formed, so are opportunities for your hippocampus to link sensory information to what you learn.

Amygdala

The amygdala sits next to the hippocampus and also influences memory. But the amygdala doesn’t tie sensory information to memories. It links emotions.

The amygdala gauges how memories are stored based on the strength of emotions attached to the memory. Memories filled with strong emotion are easily recalled, while experiences with little emotion or excitement fade away.

Imagine competing in a spelling bee at school. You and the other participants are asked to spell a series of words until a mistake is made. Mistakes in spelling bees result in elimination from the competition. At the beginning, the words you need to spell are simple and familiar. As you advance, the words you are given become more complex.

If you advance far in the spelling bee, you may have a difficult time recalling what words you were asked to spell in the beginning. But if you are eliminated late in the game or even win, you are certain to remember your last word. The excitement of making it far in the competition will ensure it stays locked in your memory for a long time.

This is similar to how the amygdala works in the limbic system. Events with little emotional significance like the easy words in the spelling bee aren’t kept in memory. But moments woven with powerful emotion (like the last word you completed before winning the spelling bee) stick out.

The next time you hear or see that winning word, you might experience a rush of pride and excitement. That is your amygdala working full force.

The Chemistry of Mood

Hormones and neurotransmitters (those important chemical messengers) work in the limbic system and throughout the body. They generate the emotions you experience throughout the day. These compounds work in tandem with the events in your life to trigger your many types of mood.

Serotonin

This neurotransmitter is the master mood regulator. Serotonin works with receptors in the brain to elevate mood, sharpen memory, and promote healthy sleep habits.

Serotonin is produced in the brain and all along the digestive tract. The precursor to serotonin is tryptophan. This amino acid is commonly found in high-protein foods like turkey, eggs, and cheese.

Serotonin works to regulate your mood. It functions in the body to elicit feelings of happiness and well-being. The master mood regulator facilitates communication between neurons and controls the intensity of signals.

Some physiological circumstances may alter the hormone’s availability to your brain. Low availability of serotonin may cause feelings of sadness, lethargy, and sleepiness. When plenty of serotonin is available to the brain, you feel alert and content.

There is evidence to suggest a relationship between serotonin and appetite. Healthy levels of serotonin may help your body recognize when it is full and prevent overeating. Serotonin can also minimize cravings for sweet and starchy foods.

To make serotonin more available in your body, try eating foods rich in tryptophan and get a good amount of exercise. Physical activity is thought to increase the function of serotonin in your brain and can reduce stress.

Cortisol

To understand how the hormone cortisol affects mood, it’s important to learn about stress. The first thing to know debunks a common misconception. Not all stress is bad. In fact, stress drives you to eat and sleep. Stress keeps your brain goal-oriented and motivated to complete tasks.

Eustress (good stress) and distress (bad stress) both trigger the release of cortisol, the stress hormone. Cortisol initiates an urgent fight-or-flight emotional reaction in the wake of stressful events. When circumstances of eustress cause cortisol levels to rise, you may feel invigorated, alert, and determined. As the stressor passes, cortisol levels return to normal and your mood adjusts accordingly.

But in times of distress, cortisol levels rise and stay high—even after the distress passes. This increase in stress hormone can be triggered by the loss of a loved one, illness, sudden unemployment, etc. Feelings of uneasiness, tension, and anxiety accompany a rise in cortisol.

Luckily, there are measures you can take to keep cortisol from dampening your mood. Exercise provides an outlet for pent up feelings of fight-or-flight. Talking with loved ones and socializing with friends can help the amount of cortisol in the blood return to normal. These activities can combat the anxiety and fatigue caused by distress and help you move forward. 

Oxytocin

Known as the “love hormone,” oxytocin is a powerful player in your mood. Oxytocin is produced in the brain by the hypothalamus. Not to be confused with the hippocampus, the hypothalamus is another portion of the brain that works in the limbic system. Hormone regulation takes place in the hypothalamus.

The love hormone is distributed throughout the body by the pituitary gland. Blood levels of oxytocin rise after experiences like the birth of a child, the beginning of a relationship, and physical touch.

Oxytocin creates feelings of love and trust. That’s where the name “love hormone” comes from. The presence of this hormone in your blood helps you form emotional attachments to loved ones—friends, family, even pets. Oxytocin can also relieve physical discomfort by helping your body maintain a sense of calm and well-being during times of physical stress.

Activities that increase the amount of available oxytocin in your body can help elevate your mood. Singing to your children, embracing a loved one, breastfeeding, intimacy with a partner, and social interactions all contribute to increased oxytocin. Understanding how to supply your body with the love hormone helps you take advantage of its calming and peaceful benefits.

Creating a Positive Mood

Awareness of how mood is managed by your brain can help you take steps to improve your mood daily. That’s because a lot of emotional balance and types of mood are determined by brain chemistry. So, look for ways to reduce stress hormones, like cortisol, and increase the availability of serotonin and oxytocin. Research suggests that meditation, physical activity, and laughter can all boost your mood.

Here’s how each of these activities work scientifically as mood triggers:

Meditation

When stressors arise (as they always do), your body shifts into fight-or-flight territory. It prepares you to battle the stressor or run from it. The heightened cortisol levels associated with this response lead to feelings of anxiety and nervousness. You may notice your heart pounding and palms beginning to sweat. To quell the nerves brought on by stress, consider meditating.

Meditation is different for everyone, but one goal is common—stress reduction. Start by taking slow, steady, deep breaths. Forcing your body to regain composure after a stressful event can keep cortisol levels from rising out of control. Concentrate on positive thinking and fill your mind with thoughts that will lift your spirits.

Exercise

Physical activity is extremely effective in elevating mood. Regular exercise provides you with the opportunity to unplug for a good chunk of time and achieve health and fitness goals. Improvements in physical fitness over time boost self-esteem and increase confidence.

Serotonin levels may also be linked to exercise. Daily activity is believed to increase serotonin in the brain and elevate mood. In addition, sleep improves with exercise. This could be due to the fact that exercise makes your body tired, thus helping you sleep more soundly.  And many people enjoy a happier mood after a good night’s sleep.

Laughter

It’s been said that laughter is the best medicine. And it does wonders for mood, too. A good laugh eases physical tension by increasing oxygen flow to the brain and body. Humor can help alleviate discomfort by sending a surge of endorphins (hormones that act as natural pain killers) into your blood stream. As a result, your mood improves.

Like exercise, laughter releases built-up muscle tension. Relaxing tight muscle groups can alleviate some of the physical signs of stress and focus you on creating a positive mood.

Applying the Science of Mood

Your mood is multifaceted and influenced by a variety of factors. The combination of circumstance and biochemistry make your emotions vary from day to day. Learning how your brain works to regulate your mood can make you more equipped to tackle stress without taking an emotional roller coaster ride. And by understanding how to maintain a healthy balance of hormones and neurotransmitters, you can take steps each day to manage your mood.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

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“Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis.” Nutrients.

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“The exercise effect.” American Psychological Association.

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“The role of the hippocampus in the pathophysiology of major depression.” Journal of Psychiatry and Neuroscience.

Traveling is a great way to break monotony and add some excitement to life. That’s why an anonymous quote says, “We travel not to escape life, but for life not to escape us.”

It provides an opportunity to see new places, experience new things, meet new people, and disconnect from your normal routine. Research suggests that it’s highly beneficial for your physical, mental, and emotional health.

Traveling can be an exhilarating and memorable experience that invigorates the soul. That boost is one reason why so many people love to travel. Whether it’s for business or pleasure, you can make traveling an adventure worth remembering.

Travel can be both beneficial and detrimental to health. The anxiety of planning, preparing, and trying to remain healthy and safe are some of the reasons that can make it stressful.

Don’t sweat it! Here are 50 expert tips for healthy travel. They can help you stay healthy, safe, and organized while embarking on your journey. That way you return home with the best souvenir of all—great memories of your amazing adventure.

travel planning map tourism traveler plan holiday lay desk flat tourist booking journey pointing plane trip landmarks modern concept - stock image

Prepare, Prepare, Prepare

No matter the reason for your travel, there are important planning basics to keep in mind. And each one will save you some stress or anxiety along the way:

  1. Research your destination and accommodations in advance. Know before you go!
  2. Look for lodging that has a kitchen so that you can cook some of your own meals.
  3. Check the weather forecast for your destination. Being savvy about the weather will help you pack appropriately.
  4. Learn at least a few key phrases and words in the local language.
  5. Know the activities you will be doing so you can pack the right clothes.
  6. Find out if the country you are traveling to requires a visa or any vaccinations.
  7. Make sure you have all your travel documents in order (passport, visa, medical records, if necessary, etc.)
  8. Photocopy of all your important travel documents and put them in different bags. Carry the originals on you until you get to your destination. When not traveling, make sure original travel documents are secure and then carry the photocopies.
  9. Keep a separate photo of your passport uploaded online, so it’s available even if belongings go missing.
  10. Buy locks to secure your bags when they’re out of your possession.
  11. Convert at least some money to local currency before you leave. Your local bank or credit union often gives the best rates.
  12. Check which of your credit cards has the lowest foreign transaction fees (preferably zero) and foreign currency exchange rates. Use that one when you travel abroad.
  13. Think about your cell phone and what you are going to do while traveling. Do you need International data, or a new SIM card? If neither, keep your phone on airplane mode to avoid extra charges.

Getting Ready for the Big Travel Day

Three young persons with suitcases in blurred motion

  1. Pack an extra power source for your portable electronics. Batteries can drain quickly when using them for navigation, photos, etc.
  2. Make sure you have adaptors for the electrical plugs for all the countries you will be visiting.
  3. Take all the electronic cables or chargers you may need.
  4. Noise cancelling headphones, earplugs, and a sleep mask can make traveling on a plane or train more relaxing.
  5. Keep all essential items that you may need during travel with you—not in your checked luggage. This includes items like: sunglasses, supplements, tissues, alcohol swabs, sanitizing wipes or towelettes, and saline nasal spray.
  6. Take extra prescription medications with you just in case you get delayed or stranded.
  7. Pack a travel first aid kit with bandages, saline solution, antibiotic ointment, hydrocortisone cream, diphenhydramine (Benadryl), analgesics (Tylenol, Ibuprofen), and antidiarrheal medicine.
  8. Don’t forget the sunscreen. Pack enough to last your entire trip.
  9. Pest-proof with plastic. When packing, put clothes into giant sealable bags to pest-proof your belongings. There’s no reason to take a little critter home in your luggage.
  10. Pack as lightly as possible. Some countries and forms of transportation are not friendly to large bags—think cobblestone roads, trains, and metros. Backpacks are best.
  11. Pack appropriate footwear for fitness and walking.
  12. Bring healthy portable snacks. It may be difficult to find healthy snacks when visiting unfamiliar places.
  13. Pack probiotics to help maintain a healthy gastrointestinal (GI) tract. Eating locally can cause your GI system to rebel, especially if you are eating unfamiliar foods. Be prepared.
  14. When flying take a change of clothes in your carry-on bag just in case your checked luggage doesn’t arrive with you.
  15. If backpacking is your trip of choice, pack dark clothing. The clothes will look cleaner, longer. Take a jacket, regardless of where you’re going. Even in the summer, planes can get cold. And a jacket is useful if you have a layover in a cold location.
  16. Cash is king around the world. Make sure to take some to cover emergencies. If you lose your wallet, your credit cards stop working, or the ATM runs out of money, you’ll be glad you did.
  17. Stash your cash in a few different places, like inside of socks, under shoe inserts, in a toiletry bag, in travel security belt with a hidden wallet, in hidden pockets, or even sewn behind a patch in your bag. Knowing that you have some extra money stashed away will give you peace of mind.

We are ready for new future. Young man and woman are watching flight at airport. They are standing and carrying luggage

Time to Go

  1. Take a probiotic before leaving home to fortify your gut.
  2. During the flight, drink lots of water, and avoid overconsuming drinks that can promote dehydration—like alcohol and caffeinated beverages. Sitting in airports, flying for hours, changing time zones, and even the weather can leave you dehydrated.
  3. While on the plane, take short walks and stretch/move your legs and feet while seated. This helps promote healthy blood circulation.
  4. Don’t touch your face and use saline nasal spray to keep your nasal passages moist.
  5. Turn on the overhead vent above your seat and direct it slightly in front of your face to help keep airborne germs away.
  6. Take antibacterial wipes on the plane, train, boat, bus, or car. Use them to clean your hands, tray tables, and armrests. They’re often dirty and teeming with germs.
  7. Be patient. Travel can be stressful, so don’t sweat the small stuff you can’t control. Life is too short to be angry and annoyed.
  8. Get enough sleep. Traveling can often be harsh on your body as you zip across time zones, carrying luggage to and from destinations. So, make sure you get plenty of rest.
  9. Even if your room looks clean, keep your suitcase off the floor, and preferably stored on a hard luggage rack.
  10. Avoid draping your clothes over the furniture or placing them inside the dresser drawers to avoid any unseen little critters that could be present.
  11. Read reviews and ask a local for advice on places to see and eat. Cab drivers, hotel attendants, and shuttle-bus drivers often know the best places to see and eat.
  12. Don’t post everything on social media—make some memories that are just stories.

You Know the Tips for Healthy Travel, Now Have Some Fun!

There’s a lot of things you can do to travel safe and healthy. You don’t have to do everything—that might actually add to the stress.

But remember to:

  1. Get enough sleep.
  2. Eat breakfast daily.
  3. Take your vitamins daily (because sometimes you just don’t eat healthy meals when traveling).
  4. Wear sunscreen.
  5. Eat fruits and veggies.
  6. Pace yourself. You can’t see or do it all in one day.
  7. Keep your mobile phone clean, and wash your wands frequently.
  8. Be aware of your surroundings.

https://wwwnc.cdc.gov/travel/page/survival-guide

https://wwwnc.cdc.gov/travel/page/pack-smart

https://www.prevention.com/life/a20461312/healthy-travel-guide-tips-for-a-fun-safe-vacation/

https://www.menshealth.com/health/a19554919/travel-health-tips/

https://wwwnc.cdc.gov/travel/page/dvt

https://wwwnc.cdc.gov/travel/page/business

https://www.huffingtonpost.com/entry/16-tips-to-stay-healthy-while-traveling_us_57f083a9e4b07f20daa10cc8

https://www.healthxchange.sg/men/health-scares-outbreaks/flying-risks-prevention-airborne-diseases

https://www.msn.com/en-us/travel/tips/youve-been-packing-wrong-your-whole-life/ss-AAwLkr6#image=2

https://www.prevention.com/life/a20457937/the-prevention-guide-to-healthy-travel/

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Playing isn’t just for kids. All work and no play is a very bad idea, because the importance of play can’t be overstated. Playful activities for adults—like sports and physical games—help support mental and physical health.

Most people grew up playing, having fun, being active. But work, stress, and “adulting”—paying bills, taking care of situations, and making important, responsible decisions—gets in the way. Many adults who grew up playing sports trade in their cleats and jerseys when they settle into a 9 to 5 job. A Harvard study found a steep drop-off in continued athletic involvement at age 26 among those who played sports in their youth.

Lack of time, interest, and good health are often cited as reasons grown-ups tend to leave the fun to their kids. But researchers say that adults who play sports not only benefit physically from the exercise, but see mental, social, and work improvements, too.

If your current workout routine involves staring at a TV while using the elliptical, or running the same streets through your neighborhood, mixing up your workout by playing a new sport can help you find renewed interest in your fitness routine. Practices and games are usually scheduled in advance, so you can more easily cement it into your calendar. Playing team sports has another important element of a successful fitness routine: built-in accountability. People are counting on you to show up to play your position, and might have to forfeit time, money, and the game if they don’t have enough people there to play.

Of course, playing sports isn’t for everyone, even if you played in your younger days. Always check with your doctor before taking up any new fitness routine, especially if you have prior injuries, asthma, or other medical conditions. Plus, you’re assuming a small risk of getting injured while playing. But if you’re given a clean bill of health, joining a sports team or signing up for tennis lessons could be a great way to boost your well-being.

How Playing Sports Help Your Physical Health

In general, it’s important to your health to remain physically active as you get older. Playing helps ward off the problems that often accompany obesity. Regular exercise also helps:

  • Cardiorespiratory health. Studies show that physical activity benefits your heart, lungs, and blood vessels. About 40 percent of coronary-related deaths can be traced back to inactivity. So, getting moving can significantly impact your cardiovascular health.
  • Bones and muscles. An active lifestyle maintains muscle strength, balance, stamina, and bone density. All are important factors as you age. Since most sports are weight-bearing activities—basically anything that has you up and moving on your feet—they help new bone tissue form. Keeping yourself moving is even more important for those that are at risk for bone loss.
  • People who exercise report having an easier time falling asleep, and then sleeping more deeply throughout the night. The only caveat for this is physical activity too close to bedtime. That gets some folks too energized to sleep. If you prefer to work out late in the day, be sure you give yourself enough time to come down from the “runner’s high” before hitting the sack.

Playing Sports’ Impact on Mood and Mental Health

Sure, exercise does your body good. But did you know that play is also good for you? That’s right: Your brain needs play.

Play is a human need as basic as sleep. When you’re deprived of play, your mind and body feel it in the form of crankiness, down moods, or just feeling stuck in a rut. You need a break during waking hours from thinking and worrying. Play of all kinds, including sports, leaves little room for you to focus on anything but the task at hand. While play is necessary for children to practice a wide range of skills, it also helps adults learn, bond, communicate, and cooperate with others.

Playing also helps adults process stress. Those with playful personalities are often better able to cope with high-stress situations, and even transform them into something resembling entertainment. Because of this, fun-loving people who have good senses of humor tend to be more attractive to potential partners. Life is stressful, and it’s more appealing to share it with someone who helps diffuse the tension.

Not a playful person? Good news—you can learn how to have more fun with life. You can overcome a more uptight disposition by practicing playfulness. A great way to get your mental play reps in? That’s right: playing sports.

Especially if you were very active as a child, playing a sport can help you reconnect with that inner youth. If you’re feeling constrained by the rigidity of routine life, try to reintroduce elements of play in your everyday life. Basically, you don’t need to wait for your summer vacation to give yourself a mental escape. Your brain will thank you.

In addition to helping you process and relieve stress, playing sports can do wonders for improving your mood. Being silly and having fun causes a release of dopamine that, simply, makes you feel good. Playing around also often leads to laughter, which has its own host of stress-relieving benefits. And it also helps you connect with your teammates (and sometimes even your rivals). In fact, you’ll likely notice your social life improve from taking up a sport, since people tend to be more positive, open, and vulnerable in fun settings.

Playing Sports Can Give You a Leg Up at Work

If improved mental and physical health aren’t enough to convince you to go out and play, this might: playing sports can help give you the competitive edge at work.

It turns out that playing sports instills a lot of the same benefits in adults that we know it gives kids. Self-confidence grows when your strength and skills in a sport improve. Combine that with the increase in energy that commonly accompanies regular workouts, there will be an extra bounce in your step.

Strengthening leadership skills is another perk of sports participation that can pay off in the conference room. Studies have shown that high school athletes tend to exhibit more leadership traits because of the team-first mindset and adaptivity sports require.

If you’d like to have better concentration while at the office, playing sports can help you in that department, too. Regular physical activity (disguised as play) helps keep mental skills sharp—like critical thinking, using good judgement, and learning. And studies have shown that implementing elements of fun in the workplace improve employees’ creative problem-solving abilities and lead to higher productivity.

Consider Calories, Skills, and Fun Before You Start

Now you’re convinced to step back on the field. That’s understandable. The importance of play is too much, and the benefits are too good. But there are a few things to consider before you pick a sport and revisit your glory days—or start creating some new ones.

First, you need to assess your fitness goals. Ask yourself a few questions: What do you want out of the experience? How many calories are you looking to burn with these activities? What sport best supports the fitness goals you’ve laid out? What sport or playful activity is the most fun for you? Answering these questions will help you pick the right sport for you.

Next, assess your fitness reality—right now. Sure you used to be able to jump high and run fast. But what can you do now? Be honest about the kind of shape you’re in. Consider the injuries you’ve accrued over the years and any weaknesses in your current state of fitness.

The last thing you’ll want to think about is the amount of fun you’ll have. You don’t want to play a sport that you end up hating. That means picking something age-appropriate that you understand or can learn. Not grasping the rules or strategy makes any sport a painful experience. You’ll also have more fun if you match up the sport to your skills. And, if it’s appropriate, match your skill level to that of your competition. Losing shouldn’t ruin sports, but having a chance to win will enhance your experience.

Also think about the cost of equipment or any fees to start playing a sport. Some require substantial investments just to participate. Asking yourself these questions and doing some self-assessment will help you have the best experience possible.

Breakdown: The Best Playful Activities for Adults

man triathlon iron man athlete swimmers swimming in silhouettes on white background

Any sport or playful activity that matches up with your fitness goals, is accessible to you, safe, and makes exercise fun is the right choice. If you have a favorite sport, stick to what works for you. If you’re looking for something different, try some of the new sports from the list below.

Here’s your breakdown of the best sports and playful activities for adults:

Solitary Activities

  • Swimming: Places to swim can be hard to find. But they’re often available at a community recreation center or gym. An average-sized person (155 pounds or about 70 kilograms) will burn 223-372 calories in just 30 minutes. That goes up to 409 if you’re doing more difficult strokes, like the butterfly.
  • Cycling: Access to equipment is one of the only cons for this simple sport. The average person will burn 298-614 over 30 minutes, depending on speed. And if you do it outside, you can soak in the beautiful sights, too.
  • Skiing/Snowboarding: The costs to get started either downhill skiing or cross-country skiing can be a barrier to entry. And, obviously, a lack of mountains or snow also complicate your ability to get into these sports. If everything falls into place, it’s a good way to burn about 225 calories (for an average-sized person) per 30 minutes. The number jumps up to almost 300 per 30 minutes for cross-country skiers.

Individual Sports or Activities Played Against or With Others

  • Golf: The pros are a relaxing, competitive time with friends in beautiful surroundings. But golf has cons, too. Access to courses and the price for equipment and greens fees can be tough to overcome. But an average-sized golfer will burn 130 per 30 minutes using a cart, and 205 if they carry their clubs.
  • Tennis: Doubles or singles, it doesn’t matter. Tennis can be a fun way to burn quite a few calories—260 per 30 minutes. There are often public courts available, so all you’ll need is equipment.
  • Racquetball: It’s bit more intense than tennis, and places to play can be harder to find. But racquetball is a fun, spirited workout. You’ll burn 260 calories in 30 minutes of leisurely play. Step that up to 372 if you get more competitive.
  • Boxing: Professional boxers are in good shape for a reason. Sparing takes it out of you—to the tune of 335 calories for a half hour. If you aren’t scared away by some of the more rugged aspects of the sweet science, it can be a fun way to punch through a lot of calories and stress.
  • Martial Arts: Just like boxing, you’ll have find a place to practice and a desire to learn the moves. If you’re ready for judo, kickboxing, karate, and more, an average person will burn about 372 calories in 30 minutes.

Team Activities and Sports

  • Kickball: Simpler than baseball or softball, kickball just requires a ball, anything to mark the bases, and some space. And it’s a really good social activity that’s easy on beginners. It’s a nice way to burn about 211 calories per 30 minutes.
  • Softball/Baseball: You’ll need a few more pieces of equipment than kickball, but both softball and baseball offer some of the same social benefits. They’re lower impact than a contact sport like football, but they do require good hand-eye coordination. The average player burns about 186 calories in a half hour.
  • Bowling: Heading down to your local bowling alley is an easy, fun activity. It also has a bonus of 112 calories burned in 30 minutes.
  • Soccer (Football/Futbol): The most popular sport in the world can be played almost anywhere where there’s a ball, players, and some space. In general, the average-sized soccer player will burn 260 calories for every half hour of play. But if you go harder, that number can certainly increase.
  • Flag or Touch Football (American Football): Don’t be scared off by the complexity, equipment, and contact of tackle football. It’s pretty easy to start up a simple flag or touch football game. And in 30 minutes, your average player will burn 298 calories. Not bad for a fun way to spend an afternoon with friends.
  • Volleyball: Big bonus if you can play on an actual beach. But anywhere you play volleyball makes for an easy, social, and fun physical activity. Non-competitive play nets an average person 112 calories burned in 30 minutes. Competitive team volleyball in a gym is about 149 calories, but the beach can get up to 298 calories in a half-hour of play.
  • Basketball: You don’t have to be able to dunk to have a good time playing basketball. Hop on the court to burn almost 300 calories during a 30-minute game of basketball.

Just because you don’t see your favorite sport or playful activity mentioned doesn’t mean it’s a bad option. If you have fun, stay safe, and it helps you stay active, any playful activity is a great option. If you’d like to find out how many calories you burn while playing, check out this helpful calculator (unfortunately, it’s in English only.)

Be a Sport—Get Out and Play

You can enjoy playing in many ways. If you don’t have the time, money, or desire to sign up for lessons, you can still have fun with sports. Gather friends for pickup games, get goofy with a game of tag, or play Ultimate Frisbee in the backyard. You can even make up a game. Just get moving, enjoy others’ company, and play—it’s good for your mental and physical health.

“Keeping adults in the game.” Harvard University.

“Why adults should play, too.” CNN.com.

“How Does Playing Sports Affect Your Health?” Livestrong.com.

“Stress relief from laughter? It’s no joke.” MayoClinic.com.

“Why it’s good for grown-ups to go play.” Washington Post.

“The 7 Mental Benefits of Sports.” Healthline.com.

“5 Sports You Can Compete In As An Amateur Adult.” Youbeauty.com.

“Calories burned in 30 minutes for people of three different weights.” Harvard University.

Loving couple playing together in snow outdoor. Winter holidays in mountains. Man and woman wearing knitted clothing having fun on weekends.

Loving couple playing together in snow outdoor. Winter holidays in mountains. Man and woman wearing knitted clothing having fun on weekends.

As those in the Northern Hemisphere are emerging from the dark, icy thaw and are turning their faces toward the warmth and light of Spring, those in the Southern Hemisphere are preparing for winter. Whether you love it or hate it, there’s something about hunkering down for winter that teaches the importance of self-care.

You stay home more, gravitate toward more substantial meals, and bundle up against the elements. But these lessons can be enjoyed during all seasons. They provide a refuge from the convenient, fast-paced culture so many face on a regular basis. If only you could discover lifestyle habits that can help you manage your stress and relish the present. The answer, in a word, is the Danish concept that has recently spread beyond Scandinavia: hygge.

What is Hygge?

Pronounced “HOO-guh,” the word doesn’t have an exact English translation. Hygge is a mindset—a series of lifestyle choices, practicing deliberate moments of cozy comfort to improve your overall contentment and well-being. Another way of thinking about it: hygge is doing things that make you feel as happy as you do when you’ve just been warmly hugged by a loved one.

Some common examples of hygge:

  • Curling up with a book
  • Sipping a warm mug of freshly brewed coffee or tea
  • Lighting candles or a fire in the fireplace
  • Wearing ugly, but oh-so-comfortable clothing, like sweatpants or fuzzy socks
  • Taking a long walk
  • Enjoying delicious food, made from scratch, and savoring it with someone dear
  • Watching a movie under a warm blanket
  • Having a few close friends over

There’s no one right way to hygge, but you’ll know you’re doing it right when you feel relaxed, unhurried, cozy, and cared for. Because many of the activities most associated with hygge are synonymous with hunkering down during a blizzard, many view hygge as a winter term. However, it’s a lifestyle that can be embraced in all seasons. The point is to be gentle with yourself, and to engage in soothing, low-tech endeavors that make you feel good.

And the Danes certainly know a thing or two about feeling good: Denmark was ranked first in the World Happiness Report in 2016, and was barely edged out for the top spot in 2017 by Norway. So, it’s worth taking a page from their book.

Why is Hygge Catching On?

The concept of hygge has been part of the Scandinavian way of living for centuries. But the lifestyle has become a full-blown worldwide phenomenon over the past couple of years. Why are people suddenly flocking to adopt such a simple way of thinking? A few reasons could explain why hygge is trending.

As people get busier, there is a renewed understanding of the importance of self-care to our physical and mental well-being. We’re learning the hard way that a “go, go, go” lifestyle isn’t sustainable for long durations. That leaves us looking for outlets to relieve and manage our stress. But you can take only so many long baths and get so many manicures and pedicures before that routine starts to feel a little less special. Hygge gives you a variety of options for activities, so it can speak to what you need in any given moment. As a bonus, hygge actually encourages you to include others in your hunkering. This will appeal more to extroverts, who recharge their batteries better through social engagement than partaking in solo activities.

Hygge costs virtually nothing and requires little effort or planning. Unless your wardrobe is lacking in the loungewear department or you don’t own a single candle, you’ll be using household items and food from your pantry to get your hygge on. The fewer things to stress about, the better. The focus of any hygge undertaking is not on material objects or wealth, but being fully present in a mundane moment and enjoying the small comforts of life.

Hygge is practical. Unlike some other current lifestyle trends that require you to declutter your entire house or buy only organic products, hygge easily and sensibly can be fit into most people’s routines. It also provides sanctuary in the middle of real life—no Caribbean yoga retreats necessary. There’s a slice of peace that comes with giving yourself permission to just be comfortable, quiet, and a bit indulgent in a given moment.

Hygge Appeals to All Your Senses

christmas table top view with hot cocoa, warm knitted sweater and garland. Cozy winter morning at home

It’s easy to see why hygge is an appealing lifestyle adjustment. But what exactly gives it its signature coziness? Simply put, hygge caters to all of your major senses, creating an all-over heartwarming experience. Here are some hygge-approved ideas for tending to your whole self:

  • Sight: Flickering candles and a roaring fire provide a warm ambience and soften up a room. If open flames aren’t your thing, a string of lights or soft bulbs similarly bring more sweetness and romance to hanging out at home than harsh, overhead lights. Other good visual options are reading a book, enjoying outdoor scenery, or watching a movie. Things you shouldn’t feast your eyes upon when in hygge mode: Your phone, tablet, or laptop. Why are TVs OK but other types of screens aren’t? The higher-tech devices connect you to the outside world (think social media) in a way that removes you from the present cozy environment you’ve created for yourself. Hygge is synonymous with a digital detox, so turn your notifications to “Do Not Disturb” and snuggle harder under that blanket.
  • Sound: Just as with sight, your aim for sound in a hygge context should be soft. Light background music (there are actual hygge playlists on Spotify and Soundcloud), meaningful conversation and laughter among family and friends, sounds of nature and the neighborhood heard on a walk, and even good, old-fashioned silence all provide comfort.
  • Taste: Food and drink are a big part of the overall hygge experience. Warm beverages, wine, yummy and healthy treats, and hearty meals are staples. Stuffing yourself full of junk, however, is not true to the hygge lifestyle. What makes the experience comforting is the mindful indulgence of taking the time to enjoy not only the eating, but the process of making decadent foods from scratch. Simmer a stew on the stove for hours, bake homemade bread, or pop popcorn the old-fashioned way—and use a little bit of real butter! Then share the deliciousness you created with your loved ones. Bonus points if they also helped you in the kitchen.
  • Touch: When people say they are cozy, they most often mean how they feel in a literal, physical sense. Hygge encourages you to cast all concerns of vanity and fashion to the wind and just wear what makes you feel warm and good. If you’d never be caught dead in public wearing those sweatpants (aka hyggebukser) or wooly socks, all the better. Throw your hair into a messy bun and kick off your shoes—but slippers are allowed, of course. To cozy up your environment, add pillows encased in plush fabrics—like flannel or velour—blankets, and at least one cushy piece of furniture. You can also add texture to your experience by reading printed books and magazines, embarking on a knitting project, or feeling the crunch of snow or twigs beneath your feet.
  • Smell: Warm, sweet, and spicy scents are the bedrock aromas of hygge. Think comforting smells that trigger safe and joyous memories of the holidays (cinnamon, vanilla, and allspice), decadent treats (marshmallow, chocolate, and coffee), savory meals (chicken pot pie, meatballs, soups, and stews), and the night air (campfire, pine, and other pleasant outdoor smells). Your sense of smell has more power to invoke memories than any other scent, so choose what fills the air of your cozy environment wisely.

Hygge Focuses on Community and Relationships

Sure, you can hygge by yourself to get some soothing down time and the stress relief that comes with it. But one of the main tenets of hygge is enjoying the cozy seclusion with someone (or some ones) you care about.

Hygge originated as a way to make it through the long, harsh Scandinavian winters without succumbing to starvation or depression. It would be hard to survive either without some help from your family and neighbors. But social relationships are important beyond the mere mechanics of basic survival.

In fact, social support is one of the key markers that the World Report of Happiness uses—along with considerations like economic stability and workplace environments—to rank the life satisfaction of the globe’s nations. It turns out that having a strong social support network can make you feel more secure, increase your sense of belonging, and reinforce your feelings of self-worth. In other words, having a go-to group of folks who know and care for you actually helps you feel more like yourself. You know who you are best when surrounded by those who know you.

Take any of the tips from above and bring loved ones into the fold: cook and enjoy a meal together; watch a few hours of TV or movies with someone special; have an in-depth discussion about a favorite topic while taking a long stroll.

You can also hygge with a small group of your favorite people. Host an old-school game night where you play cards or board games (no video games). Small gatherings foster a sense of community, and creating real-world connections trumps texting or even video chats. It keeps you grounded in, and enjoying, the present.

How Hygge Can Help You Practice Self-Care in the Summer

Hunkering down and staying in can seem like more appealing options in the winter. But hygge is really about a state of mind and commitment to enjoying the simpler things in life. That means you can embrace the hygge lifestyle any time of year, including summer. Here are some ideas for adapting traditional hygge activities to the warm weather:

  • Have a picnic or backyard barbecue. You still get to indulge in hearty foods while enjoying the close relationships of a small party. Take your shoes off and feel the grass under your feet and the sunshine on your face. Breathe in the summer scents of melons and freshly cut grass.
  • Take a nap in a hammock. There’s nothing more comforting and relaxing that lazing in the shade on a warm summer day. Swing gently in a hammock as you drift in and out of sleep without a care in the world.
  • Hit up a local festival or farmer’s market. You’ll get the dulcet sounds of sweet local tunes, some low-key food and merchandise vendors, and mingling of like-minded folks—all hygge activities.
  • Take full advantage of the produce. Buy or pick fresh flowers to put around your house, make a lively sangria, and share your garden bounty with neighbors. All of these endeavors will keep you blissfully present in the moment and reinforce the connection with yourself and those around you.
  • Get cozy. Just because it’s hot and humid outside doesn’t mean you can’t get comfortable. Swap wooly socks for bare feet and knit sweaters for T-shirts and tank tops. Choose breathable linens and lightweight nylons. You can still light some candles or create a comfy nook full of pillows.
  • Go outside. This is the best time of year to enjoy the outdoors, so live it up and make the most of it. Have a bonfire on the beach with friends or take a hike in the canyons, paddle a canoe on the lake, or ride a bike down the boardwalk. Soak up the sunshine and the happy mood of everyone around you. It’s still hygge.

If you’re looking for a new way to practice self-care, manage your stress, and create more mindful moments in your busy life, learn a lesson from the happiness experts: the Danes. Hygge may seem hard to pronounce, but it’s very easy to implement into everyday life.

References

https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

http://worldhappiness.report/wp-content/uploads/sites/2/2016/03/HR-V1Ch2_web.pdf

https://www.self.com/story/practicing-hygge-danish-lifestyle

https://www.nytimes.com/2017/03/20/world/worlds-happiest-countries.html

https://www.nami.org/Find-Support/Family-Members-and-Caregivers/Taking-Care-of-Yourself

http://www.health.com/depression/8-million-americans-psychological-distress

https://www.newyorker.com/culture/culture-desk/the-year-of-hygge-the-danish-obsession-with-getting-cozy

https://www.countryliving.com/life/a41187/what-is-hygge-things-to-know-about-the-danish-lifestyle-trend/

https://www.psychologytoday.com/blog/brain-babble/201501/smells-ring-bells-how-smell-triggers-memories-and-emotions

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/social-support/art-20044445

https://www.elle.com.au/culture/how-to-hygge-in-summer-8324

stress affects your weight

stress affects your weight

Your work meeting ran late. Your car wouldn’t start immediately. You’ve hit every red light on the drive home. You realize you have no groceries at the same time hunger hits.

Surely, you’ve experienced a night like this and didn’t handle it gracefully. That’s because when you are experiencing stress—no matter how insignificant—the demands on your mind and body have exceeded the resources you have to cope with them. It’s hard to deal with each stressor when you’re standing at the crossroads of eight different frustrating scenarios.

Some nights like this might be unavoidable. But it’s important to learn about the long-term, negative impacts of stress so you can keep yourself healthy, well, and whole.

A common concern with ill-managed stress is an impact on the ability to maintain a healthy weight. There are a lot of factors that explain how stress affects weight. Your body’s response to stress—the hormones it releases—can impact fat storage. Stress can cause shifts in your microbiome. And, on top of that, the stress eating—turning to comforting, unhealthy foods—used to cope can compound the issues.

Below, you’ll get in-depth explanations of these bodily responses and the vicious stress cycle. But before you explore the impact, let’s discuss the different types of stress and your body’s response to it.

Types of Stress

Short-term stress happens quickly, over a short duration of time. It could be bad traffic or a long line at the store when you’re in a hurry. A short-term stressor might be small, but it’s something you’re able to handle without much difficulty.

Long-term stress is an ongoing battle against your stressor(s). It can be repetitive, continuous situations or conditions that feel insurmountable. For example, a lot of people struggle with crippling debt or maybe going to a job they hate. These types of looming stressors can last for months and even years.

Your body handles these stressors differently. From chemical pathways to behavioral changes, a lot can happen in response to stress. Let’s explore your body’s response to stressors to better understand how you can stay healthy while overcoming life’s obstacles.

The Short-Term Stress Response

Short-term stress happens when your body reacts to a risk, whether it is real or perceived. Let’s say you’re home alone and you hear an unfamiliar sound. Your brain may process this as a risk. You might assume it’s an intruder, even if the sound is not.

Before you determine the sound was just the washing machine, your body goes into “fight or flight” mode. And your adrenal glands secrete the hormones epinephrine and norepinephrine.

These hormones make your body prepared for survival mode, should the need arise. Increased hormone levels elevate your heart rate, blood pressure, and they increase the rate at which fat and carbohydrates in your system are broken down. Basically, these hormones are changing your metabolism to fuel this heightened state to be ready to fight or run away. Once the threat is eliminated, your body can return to its normal state.

The Long-Term Stress Response

Since the exposure to the “risk”—again perceived or real—is prolonged during long-term stress, your body can be strained physically and psychologically. Instead of short-lived spikes in the flight-or-fight hormones, the adrenal glands secrete cortisol, the primary stress hormone.

Cortisol’s presence doesn’t wreak havoc on the body. The strain comes from elevated levels for a prolonged period of time. The body becomes accustomed to these levels, establishing a new baseline tolerance. Consequently, if high stress levels are maintained, the secretions will continue to increase.

High levels of cortisol stimulate your appetite. On top of that, it can influence a rise in insulin levels. Insulin is responsible for regulating blood sugar. As the insulin level raises, blood sugar levels drop. This can create cravings for especially calorie-dense foods to regain a reasonable blood sugar level.

The Vicious Cycle of Stress & Weight Gain

The sequence of events above may not seem that harmful on the surface. However, if cortisol continues to course through your system for days, weeks—even months—on end, a vicious cycle is born. Elevated cortisol leads to increased insulin levels, which leads to lower blood sugar, and finally sugar cravings.

It’s not surprising that if you experience stress without relief, you might reach for “comfort foods” to sustain you. These foods are aptly named. They often supply a lot of energy in the form of refined sugar. They’re rich in fat to boot. And your brain experiences a calming effect from these foods.

In a way, comfort foods provide a short respite from the stress response. But this positively reinforces the frequent consumption of comfort foods. When you experience this relief, it’s likely you’ll reach for a similar food the next time you’re stressed and hungry. If the cycle continues long-term, there are implications for weight gain.

But there’s more to it than the cycle of stress eating. Cortisol activates lipoprotein lipase (LPL), an enzyme responsible for depositing and storing fat. A group of researchers found a correlation between high cortisol levels and central fat accumulation (distribution of fat around the midsection).

The group studied women at rest and subjected them to stress tests. Measurements of participant cortisol levels and psychological responses were taken after each rest or testing session. The researchers found that these correlations back up the existing hypothesis that long-term stress and “stress reactivity” can lead to greater central fat accumulation.

The Impact of Stress on Your Microbiome

A recent study in mice reiterated that stress has physical implications too, not just psychological ones. The researchers took a group of mice and fed half of the male and female mice a high-fat diet and then exposed the entire group to mild stress for a prolonged period of time.

The most notable finding was in the group of female mice not on the high-fat diet. After the stress period, their gut microbiota had changed. Though they were not eating a high-fat diet, their microbiome told a different story. Over time, the bacteria in their gut shifted to resemble that of the mice fed a high-fat diet.

Though this study was conducted in mice, the lessons and implications are clear. First, the biological effects of stress are far-reaching. It affects how you feel emotionally. But stress also changes the body physiologically. Second, the conclusion also implies that eating well alone is not enough to keep your body as healthy as it could be. While diet is important, so is your response to stress.

Tips for Managing Versus Coping with Stress

While they may sound similar, managing and coping with stress are two very distinct behaviors. Management involves planning ahead and building systems of support before stressors become overwhelming. Coping implies a sense of survival or just scraping by during an episode of stress.

Creating a stress-management plan doesn’t have to be stressful—it can be simple! It takes a little bit of forethought and planning, but once in place, it can help you through a hectic day. Consider the list below and think of how to personalize each for your life.

  • Create a support system. You likely already have a network of family and friends. But it’s helpful to pinpoint exactly who in your web can help you and when. And don’t just name them—write them down. It’s easier to reach out for support when a name and number are ready to use.
  • Block out alone time. This actually means time spent alone—free from distractions and visitors. You’re encouraged to physically block out these times on your calendar, too. This way colleagues or family can’t schedule over your time to recharge. If you’re a busy person, don’t give this up if you don’t have a free hour. Even five minutes alone can help.
  • Prioritize your tasks. It’s always gratifying to check off items on a to-do list. But often the easiest tasks get checked first, leaving the larger, more important tasks waiting for too long. Be honest with yourself when creating and prioritizing your list.
  • Make time for self-care. This doesn’t necessarily mean treating yourself in the way of bubble baths and bon-bons. It means actually taking care of yourself by eating balanced meals, sleeping well, and exercising, to name a few. Taking care of your body shouldn’t be a luxury, so make these self-care pieces a priority.
  • Be active! Exercise can intimidate some, but it can be enjoyable if you tailor it to your interests. Whether it be a leisurely walk or a vigorous game of soccer, both are valid options for getting your body moving. Research has shown that regular exercise can lower cortisol levels and boost endorphins.

About the Author

Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.

References

Bridgewater LC, et al. Gender-based differences in host behavior and gut microbiota composition in response to high fat diet and stress in a mouse model. Nature Scientific Reports. 2017; 7(1):10776.

Epel ES, et al. Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine. 2000;(62):623-32.

Maglione-Garves, CA et al. Cortisol Connection: Tips on Managing Stress and Weight. ACSM’S Health & Fitness Journal. 2005; 9(5):20-23.

Montes M and Kravitz L. Unraveling the Stress-Eating-Obesity Knot: Exercise can significantly mitigate the effects of stress and weight gain. IDEA Fitness Journal. 2011; 8(2):44-50.

https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

http://www.apa.org/helpcenter/manage-stress.aspx

https://www.sciencedaily.com/releases/2017/10/171016142449.htm