Top Stress Busters
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If you're stressed, you certainly know how it can affect you physically and mentally. Learn the top ten stress busters by watching this video.
Transcript: Ninety percent of us consider stress an inevitable part of our lives-but it doesn't have to be that way!...
Ninety percent of us consider stress an inevitable part of our lives-but it doesn't have to be that way! We all know what it feels like to be under stress, yet most of us don't know why we experience this condition. Let's look at how stress works. Doctors call the body's reaction to stressful events general adaptation syndrome. During tense times, our bodies release adrenaline and corticosteroids. This reaction, the fight or flight response, was designed to help man defend himself. The fight or flight response is healthy-in small doses. Unfortunately, exposure to A. continuous stressors, like traffic jams or B. piles of work, causes many of us to remain in this heightened state for hours, or even days. The result of this constant tension includes both short-term effects, like tense muscles and rapid heart rate, and long-term ones, like high blood pressure, a weakened immune system and depression. The good news is, we've got ten tips that can help. Let's start with diet: Research has shown that B-complex and C Vitamins, and the minerals magnesium and zinc, can help to ease stress symptoms. Vitamin C and magnesium lower stress levels because they help the brain produce serotonin, a hormone that regulates mood. Zinc and Vitamin B-complex fight free radicals, a term that refers to toxins found in the air and to harmful byproducts of digestion. Fresh vegetables, fruits, almonds, fish and whole-grains contain these essential vitamins and minerals and are great stress-busting foods. You can also combat stress with a supplement. St. John's Wort, is an herb that inhibits stress hormones and increases serotonin levels in the brain. Your approach can help too! Remembering that tension is a natural part of life can help curb your response to it. Take a minute to remind yourself that, This, too, shall pass. Sometimes a gentle touch, or acupressure, can relieve stress. One point, Lu 1, is prized for easing emotional stress and tense breathing. Find Lu 1 by sitting in a comfortable chair with your back straight. Use your thumbs to press the outside of your upper chest, just below your first rib. Maintain pressure for one minute. Another effective way to end your stress response is with simple meditation. For the best results, set aside 10 to 20 minutes for calm reflection. If you prefer a more formal approach, try this yoga meditation technique. Sit quietly with eyes closed. Pick a short phrase or word that calms you, like Ohm or Peace. Repeat the word as you clear your mind and relax your muscles. When mediating, always remember to breathe! Deep, relaxing breaths in and out through the nose help relieve stress. Even without meditation, just five minutes of deep breathing can be quite beneficial. And finally, if you're feeling stressed, take a time-out to do something you enjoy. Your body and mind will thank you. Stress is no fun, but with a little know-how, you can control your response to it, ensuring a calmer, happier you!More »
Last Modified: 2013-10-02 | Tags »
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Don't let concentration problems keep you from making the grade!
Last Modified: 2012-08-29 | Tags »
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Could you boost your brain power by eating a banana? Improve your memory and IQ by pressing certain points on your body? Absolutely! In this video, we'll show you how to amp up intelligence using super simple natural remedies.
Transcript: Do you remember what color underwear you're wearing? No? Nutritionist and physical therapist Kendra Coppey...
Do you remember what color underwear you're wearing? No? Nutritionist and physical therapist Kendra Coppey does! For her brain-boosting secrets, keep watching! While some decreased brain functioning is inevitable as we age, these easy, healthy tricks can help keep your brain in tip top shape. Want proof? My underwear is purple-and I didn't have to look! Do you eat breakfast? If you're looking to boost your brain power, you should. A. The brain is very active tissue, using up to 30 percent of the calories you consume daily. B. Breakfast provides the fuel that your mind needs after fasting all night. What you eat can have as large an impact as when you eat it. Certain foods can improve brain functioning, reaction time and creativity levels. Because the brain is composed of 60 percent fat, providing it with "good fats" keeps it in top condition. A. Eggs, B. oily fish like salmon and sardines, C. and almonds are good sources of brain-boosting fatty acids. D. These foods are also rich in choline, a chemical that is fundamental to strong memory. A. Your brain also loves fruits and vegetables. The antioxidants in these foods help to neutralize brain-damaging free radicals, like environmental toxins. B. Try to get five to nine servings of orange and red fruits and dark leafy vegetables daily. Some dietary supplements have also been shown to improve brain functioning. Ginko biloba is an herb that increases blood flow and oxygen supply to the brain. Iron is a mineral that also helps transport oxygen to the brain. Iron deficiency is the most common nutrient deficiency in America, so keep levels stable by eating natural sources of iron, such as lean meats and beans, or by taking a supplement. One of the best ways to get your brain moving is to get your body moving! Exercise promotes the growth of new brain cells and boosts the flow of oxygen to your mind. Even if you're not a marathon runner, you can still get the brain-boosting benefits of exercise by walking for 30 minutes, three times a week. This can advance learning, concentration and abstract reasoning by up to 15 percent! When it comes to improving brain function, never underestimate the power of sleep! Rapid eye movement, or REM, sleep is when your brain processes new memories, and practices new skills. ensure you enter REM sleep, get the doctor-recommended seven to nine hours each night for optimal brain-power each day. Practice makes perfect, and brain power is no exception! Give your mind a daily workout. Do a soduku or crossword puzzle or challenge a friend to a game of trivial pursuit. Increase the efficiency of your exercises by listening to classical music. Studies have show that stimulating tunes improve mathematical and spatial reasoning. A mixture of brain-boosting foods, supplements and stimulating activities can keep the wheels turning fluidly for years to come-talk about a load off your mind!More »
Last Modified: 2012-09-27 | Tags »
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You don't need coffee to feel refreshed and awake. This video tells you about the top 10 energy boosters that you can use to revitalize your mind and body.
Transcript: Back away from that java-whether you're suffering from a 3pm slump or chronic lethargy, there are better,...
Back away from that java-whether you're suffering from a 3pm slump or chronic lethargy, there are better, healthier ways to get yourself energized. Eight out of ten Americans admit to low energy levels on a regular basis. Whether this comes from overexertion, stress, or some combination, many of us often feel like we're walking around in a daze! Boost your energy with these ten tips. One of the quickest ways to restore energy is to drink up, but forget that chronic caffeine fix! Caffeine may energize quickly, but it often leads to restlessness and insomnia later-hardly a recipe for restoration. Instead, drink water! Our bodies and brains are 70 percent water, so filling up on eight glasses daily is like putting fuel in your gas tank. You can also maximize your energy with the foods you eat. Some foods are digested slowly, minimizing unhealthy blood sugar swings that can lead to depleted energy levels. Some healthy snacks that boost energy include raisins, turkey, apples with peanut butter, hummus with veggies and nuts. To boost energy over the long term, be mindful of when and how you eat. Start your day with a hearty breakfast and keep things lighter at lunch and dinner. Enjoy a snack when energy fades, but keep it under 200 calories. Maintain optimal energy levels by consistently taking a multivitamin containing 100 percent of the recommended daily vitamins and minerals. Many people with chronic low energy find that a B6 or B12 supplement can help them feel alert. Co-enzyme Q10 is another nutrient that is essential for energy production. Oxygen is a great source of energy. Although you're always breathing, you may not be doing so effectively. Perk up with this yoga trick-alternate nostril breathing! Block your right nostril and breathe in slowly through your left until your chest is fully expanded. Hold your breath for a count of five. Then, block your left nostril and exhale. Repeat up to 10 times. And speaking of yoga, some basic movements can increase your energy enormously! Get started with the Standing Sun solution. Breathe in for three counts as you raise your arms overhead. Then, breathe out for three as you bend forward from the hips, keeping your head between your outstretched arms. Finish by grasping your legs firmly with both hands and pulling your body down toward your legs. Acupressure can also help you tap into your energy reserves. Apply firm pressure to point ST-36 on your legs for a natural boost. To locate point ST-36, measure one hand-width, or four fingers, down from your knee. This point is located between the shin bone and the leg muscle. Pressing ST-36 releases energy blockages in your legs. If you're still lethargic, you might want to try the most natural remedy there is-sleep! Experiment by going to bed 15 minutes earlier or taking a catnap. With these natural tips, lagging energy levels can often be a thing of the past. But please see your doctor if you experience listlessness that lasts for an extended period of time.More »
Last Modified: 2014-01-20 | Tags »
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ADHD and ADD are learning disorders that affect up to 5 percent of U.S. children, but what does it really mean to have these conditions? What's the difference between attention deficit hyperactive disorder and attention deficitit disorder, anyway?
Transcript: You've heard of the disorder ADHD, commonly diagnosed among children, but you're no child. So why, are...
You've heard of the disorder ADHD, commonly diagnosed among children, but you're no child. So why, are you having such a hard time concentrating in class? The increase in the number of prescriptions doctors write for treating ADHD is staggering. According to the Congressional Testimony of a deputy director of the Drug Enforcement Administration, the number of prescriptions written for ADHD medication has increased by 500% since 1991!. ADHD is a cognitive disorder characterized by impulsiveness, inattention, and hyperactivity, although hyperactivity is a less common symptom among older sufferers. Adults with ADHD have chemical imbalances in certain areas of their brains. Which can make it more difficult to follow directions or to complete work within a specified time period. or to complete work within a specified time limit. They may also experience difficulty concentrating or remembering mundane information. Because these symptoms of ADHD often become more detrimental later in life, as responsibilities grow,... it's not surprising that people with adult ADHD can become anxious, angry, or depressed. ADHD can also affect a sufferer's social life.They are also more likely to turn alcohol or drugs as a feel-good outlet, or as a form of self-medication. For adults to be diagnosed with ADHD, their doctor needs to verify that they displayed symptoms of the disease during childhood. This is because all cases of ADHD begin at an early age, even though they are not always properly identified. If ADHD is diagnosed, the symptoms can usually be controlled with prescription medication. Adults with ADHD may also learn to manage their behavioral symptoms with therapy, relaxation training, or support groups.More »
Last Modified: 2013-07-24 | Tags »
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Sleep deprivation is all too common on your average campus, but does being sleep deprived really hurt you? Surprisingly, the answer is yes. Suffering from insomnia in college can lead to reduced concentration and impair your studying efforts.
Transcript: There's a reason that sleep deprivation is used as a form of torture-it's killer on your body. In fact,...
There's a reason that sleep deprivation is used as a form of torture-it's killer on your body. In fact, if you miss enough sleep, it can cause you to drive as erratically as someone who has a blood alcohol level of .08 or higher. In other words, missing too much sleep can impair you in much the same way that being intoxicated can. Multiple studies have documented the negative effects that lack of sleep has on brain function. Just one night of missed sleep can significantly dull the centers of your brain responsible for memory, concentration, and language... -meaning that your all night study session might have done more harm than good. And if you continually skimp on sleep, you may experience memory loss, a decreased desire for sex, and reduced tolerance for alcohol. In the end, you'll definitely gain more by catching some zzzs than you will by cramming all night. It's important to be mindful of the impact on all-nighter can have on your body and mind.More »
Last Modified: 2014-01-10 | Tags »
sleep, sleep deprivation, sleep deprived, insomnia, sleep deprivation, rest, can't sleep, focus, tired, memory, brain function, physical exhaustion, mental exhaustion, mental tiredness, physical tiredness, weakness, exhaustion concentration, studies, the brain, college students, trouble focusing, inability to focus, inability to concentrate, cramming, studying, assignments college health, mental health
Whether you're staying awake for studying or something a bit more exciting, you probably drink more than your fair share of caffeine packed energy drinks and coffee. Here, learn about the pros and cons of staying-awake aids.
Transcript: If you're pulling an all-nighter, you'll probably need some help. Here, the good, the bad, and the ugly...
If you're pulling an all-nighter, you'll probably need some help. Here, the good, the bad, and the ugly of the stay-awake aids. The most common sleep fighting agent amongst college students is caffeine, which is the stimulating ingredient in coffee, tea, and soft drinks. Though some use ephedrine, the active ingredient found in over-the-counter allergy and cold medication, like Sudafed or Mucinex.According to the National Coffee Association, college students are now drinking more caffeine than ever-about 3.2 cups each daily, up from 2.1 in 2005. Meanwhile, some students prefer to get their caffeine rush faster, in the form of over-the-counter pills like NoDoze and Vivarin. Most of these tablets contain about 200 milligrams of caffeine, which is comparable to two cups of coffee. Both caffeine pills and direct caffeine intake are fairly harmless ways to stay awake, according to the FDA. Remember though, that caffeine may make you jittery and distracted, side effects that can defeat the purpose of staying awake to study in the first place. Additionally, caffeine can be addictive, so you can suffer headaches and other withdrawal symptoms if you stop using it. While caffeine is generally safe, some energy drinks, like Wired, contain as much as 500 milligrams of the stimulant. That's the equivalent of five cups of coffee in one fell swoop, a dose that may make doing schoolwork more difficult. Still, if you're sticking with caffeine, you're better off than the 14% of your peers who rely on prescription ADHD medication, like Adderall or Ritalin, to stay awake, according to a 2004 University of Wisconsin study.* These stimulating drugs are often used illegally by college students to increase concentration and ward off sleep. While ADHD meds may work in the short-term, if used incorrectly, they can sometimes come with some dangerous side effects, including fainting and seizures. Plus, drugs like Ritalin are addictive, and users may start to desire them even when all-nighters aren't necessary. But no matter your stay-awake aid, you're probably better off letting yourself actually sleep, says a recent study at Saint Lawrence University. There, researchers found that students who avoided staying up all night had better GPAs than those who relied on not sleeping pre-exam. So think ahead, and plan your schedule so that you can crawl under the covers and get yourself some much deserved rest when you're in crunch time!More »
Last Modified: 2013-03-14 | Tags »
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The easiest way to breeze through college is to beef up your memory. But if your brain doesn't naturally easily remember dates and formulas, you're not out of luck. This video has tricks to help!
Transcript: Want to improve your memory? Here are some tips to make your memory mighty. If our brains were computers,...
Want to improve your memory? Here are some tips to make your memory mighty. If our brains were computers, we'd simply add a chip to upgrade our memory. But the human brain is a bit more complex than that. The truth is that you may have a much better memory then you realize, but just need some help harnessing its power. If I told you to memorize this list of 10 names in 15 seconds, most people wouldn't be able to. These names have no context, and without context, rote memorization is challenging. The human mind has a much easier time storing and recalling memories when they are contextualized. These are the same 10 names, but now they have context. Remembering these 10 names is much simpler now, because of how the information is organized. There are a number of techniques that you can use to create context for new information, which makes remembering the information much easier. One such technique is known as Reduction, where disparate information is reduced to a more memorable form, like a simple word or phrase. For example, imagine you have a list of errands to complete - Dry Cleaning, Milk, Eggs, Mustard, Nails, Car Wash, a trip to Old Navy... Reduction can simplify this list. Combining the first letter of each errand spells the word commend, which is much easier to remember than the original list. Another useful memory technique is elaboration. With elaboration, you create a context for what you are trying to learn, even though this may mean increasing the amount of information you need to remember. A good example is the '30 days hath September' rhyme for remembering the number of days in each calendar month. You have much more memory than you think. Even if you can't remember something the first time you try, keep at it - you will remember more with each successive try. Trying promotes hypermnesia, or enhanced memory. People used to think that hypnosis helped memory, but now scientists have realized that you don't need the hypnosis: it's the simple and powerful act of trying again that counts. To learn more about the brain and mental health, be sure to check out the other videos available in this series.More »
Last Modified: 2012-10-03 | Tags »
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From frat parties to midterms, college can be totally anxiety inducing. Luckily, we've found seven simple tips to help with stress management. Watch 'em and never sweat under pressure again!
Transcript: Stress is a part of life; these tips can bring some relief. We all have stress in our lives, whether...
Stress is a part of life; these tips can bring some relief. We all have stress in our lives, whether it's from long hours at work, the challenge of raising a family or day-to-day annoyances like traffic. Reducing stress is a good way to increase productivity, stay healthy, and enjoy life more. Here are a few simple ways to get started: One powerful way to prevent stress is to incorporate regular exercise into your daily routine. Walking just 20 minutes a day can change your body chemistry in a way that reduces stress significantly. This is because aerobic exercise causes the body to produce endorphins, which are neurotransmitters that resemble opiates and create a sense of well-being. It's a legal drug: endorphins stand for "endogenous" or internal morphine, which is how the name came about. Making dietary changes can help keep stress levels low. Reducing consumption of stimulants like caffeine and sugar-which can make you more susceptible to stress-helps get your body back into a healthful balance. Sometimes people drink alcohol to relieve stress, but be aware that this can be counter-productive because alcohol is a depressant. Taking a daily multi-vitamin can also help strengthen your body to better cope with stress. Many nutritionists also recommend taking vitamin C and calcium supplements in addition to your daily vitamin. Getting enough oxygen to your body is critical when stress starts to build. If you are feeling anxious, focus on breathing deeply in through your nose and out through your mouth repeatedly. This can also help to slow your heart rate. Also, thinking of pleasing things, like puppies, can take you out of a stressful moment and into a better frame of mind. Learning to control our anxiety through breathing, exercise, and short breaks can be very helpful in reducing stress. With these tips, you can become calmer in the center of the storm. If you are interested in learning more about this topic, check out other videos and sources on this subject.More »
Last Modified: 2012-10-11 | Tags »
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How does excessive stress affect your body and mind? You may be surprised to learn the many ways in which too much stress impacts your health. Learn more about the biology of stress by watching this video.
Transcript: Stress is a normal physical and psychological response to the demands and pressures of life and we ALL...
Stress is a normal physical and psychological response to the demands and pressures of life and we ALL experience it! When exposed to an event that provokes stress, the human body and brain respond as though they are in danger. That means that the brain's hypothalamus signals the body's adrenal glands to produce more of the hormones adrenaline and cortisol. These hormones speed up heart rate, blood pressure, and breathing rate. They cause pupils to dilate, thereby improving vision, they increase blood flow to the muscles, putting them on alert to act, and they prompt the liver to release energy-increasing glucose. This is known as the stress response, or the fight-or-flight response. When it works correctly, the stress response can be very beneficial, causing a person to perform well under pressure. For example, a little stress may make an individual ace an interview, or help her win an athletic event. But long-term stressful situations may cause the stress response to overreact, or fail to even turn off at all. When this happens, a person may experience negative physical effects, like a weakened immune system, stomach trouble, and difficulties sleeping. Emotionally, a person may become tense, depressed, or moody. This is known as CHRONIC STRESS, and can be due to a number of factors. Common causes of chronic stress include major life changes, like having a baby, or relationship difficulties, like a divorce, and health problems, like cancer. Social issues-like an unpleasant job or a negative living environment-can ALSO lead to chronic stress. Chronic stress is disheartening, stress management techniques can help get the fight-or-flight response under control. To get started with stress management, it's vital to figure out what is CAUSING stress in the first place. Some people find that keeping a detailed stress journal helps them pinpoint causes of stress and how the emotion makes them feel. Once stressors are identified, it's possible to brainstorm strategies to reduce them. Sometimes, this can be as easy as turning off the television when the news is distressing or taking a different route to work when traffic is bad. And other times, more GENERAL techniques can help get chronic stress under control. These techniques include exercising regularly and getting enough sleep, relaxing with deep breathing or massage, and focusing on the present with mediation or imagery. Although these methods are effective, occasionally, stress simply becomes too much to handle alone! If chronic stress is affecting YOUR life, make an appointment to see a mental health professional.More »
Last Modified: 2013-11-22 | Tags »
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Most people don’t realize how stress can affect their lives--for the worse. Check out this video for more information on what stress does to your body.
Transcript: While stress can be a normal physical and psychological response to the demands and pressures of one's...
While stress can be a normal physical and psychological response to the demands and pressures of one's life, too much of it can be deleterious to one's health. When one is exposed to a stressful situation, the body responds by producing more of the hormones cortisol and adrenaline. These hormones cause changes in the body, such as increased heart and breathing rates as well as increased overall sweating and in particular, sweaty palms. An influx of these hormones may also result in stomach or gastro-intestinal problems, like nausea, vomiting, and diarrhea. Generally, these symptoms are the result of acute, or short-term stress. Examples of acute stress include making a big presentation or responding to a traffic jam. Most of the time though, acute stress symptoms-which are also known as the fight-or-flight response-abate when the stressor does. But sometimes, acute stressors happen too often, so that the body does not have time to recover. And OTHER times, stress is caused by situations that last over a long period. This chronic stress may be due to issues like a difficult job, or to disease. People suffering from chronic stress, OR from frequent acute stress, often experience long-term effects that can be harmful to overall health. Physically, stress can weaken the body's immune system, making a person more likely to get sick. It can lead to heart problems, like high blood pressure, abnormal heartbeat, and in more extreme cases, even heart attack or heart failure. Stress can make the symptoms of stomach problems-like irritable bowel syndrome and peptic ulcer disease even worse. Being constantly stressed often leads to muscle tension in the neck, shoulders and lower back and it's been linked to reproductive issues, including erectile dysfunction and lowered fertility! Stress can also exacerbate skin conditions, like psoriasis, eczema or acne. In fact, it's estimated that between 75- and 90-percent of ALL doctor's visits are due to stress-related ailments and complaints!But the long-term effects of stress are NOT just related to the physical body. Emotionally, stressed people are often depressed, moody, and irritable. They tend to find it difficult to focus on even simple tasks, and may worry constantly about small things. Over time, stress can also lead to relationship conflicts, and social withdrawal, as well as to drug and alcohol abuse. With all these documented negative effects, it just makes SENSE to seek medical help if you struggle with constant stress!More »
Last Modified: 2016-12-13 | Tags »
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The brain is a powerful organ but it needs exercise too! Exercising your brain can improve your overall brain health and ability to remember things. Watch this video for memory-boosting tips.
Transcript: Several areas of the brain are associated with memory. The hippocampus, a librarian of sorts, integrates...
Several areas of the brain are associated with memory. The hippocampus, a librarian of sorts, integrates new information into short-term memory and maintains long-term memories within the cerebral cortex. The amygdala processes memories of emotion. Experts say it takes approximately eight seconds of focused concentration to route information through the hippocampus into the correct memory center. Exercising your brain helps stimulate new pathways among brain cells. Word games and puzzles are good, but challenging yourself with new activities is even better. Learn to play chess, the piano-or read a book about something you know nothing about. The more you challenge your brain to do things new and differently, the better. Take a different route home from work. If you're right-handed, brush your teeth or write with your left hand and vice versa. Physical activity is just as important. It increases blood flow throughout your body-and your brain. 30 minutes of aerobic activity a day, or an equivalent amount of brisk walking, gardening or doing housework, is key. Being active socially is a great way to combine physical and mental challenges, such as golfing, dancing or meeting for a Tai Chi class. Another memory-boosting tip is called "chunking," which involves partitioning large amounts of information into easily digestible bites. For instance, you can remember phone numbers in groups of 3, 3, and 4, or think of your grocery list according to sections of the store. Certain foods may boost your brainpower, too. A recent study looked at wild blueberry juice and found it improved the learning and memory of older adults and feeding your brain with antioxidant-rich vegetables, dark-skinned fruits, cold-water fish and nuts also helped. For more information about memory and mental health, please see other videos on this siteMore »
Last Modified: 2014-01-21 | Tags »
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