Ways to Reduce Chronic Stress

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Exercise – Being active can improve emotional well-being. Getting up and dancing, moving around, or stretching for ten minutes can help.  Dr. Birken has an article in this newsletter about the health benefits of yoga.

Practice deep breathing – Try sitting with your eyes closed and breath deeply. Slowly release your breath and repeat ten times.

Meditate – A simple meditation is to sit quietly for 10 minutes and focus on your breath. Pay attention to how each breath feels as you inhale and exhale. When you find your thoughts wandering, bring them back to your breath.

Practice gratefulness – Each day, write down three to five things you are grateful for. As you continue to do this, you might become more positive throughout the day and continuously look for what makes you happy.

Be social – Spend time getting together and laughing with friends. Creating relationships provides a sense of belonging and can give life meaning.

Listen to music – Make a playlist of music you like, sit back, close your eyes, and listen.

Take care of your body – Exercise, eating right, limiting alcohol consumption, and not smoking or using tobacco products are the keys to a healthy life.

Other Foods Good for Heart and Brain health

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From Medical News Today

According to the American Heart Association, a better cardiovascular and cognitive health is promoted by a diet rich in vegetables, fruits, whole grains, healthy proteins, minimally processed foods, and moderate oil and salt intake.

Recent research has indicated that a Mediterranean diet may be the optimal diet for heart health.

A researcher discussed the benefits of “green veggies, specifically spinach, Swiss chard, and kale rich in nitrates, which can help dilate the arteries.  This helps to improve blood flow and improve vascular, heart, and cognitive function.

There are numerous other foods linked to cognitive health.  Omega-3 fats like wild salmon and sardines are linked to better cognition because of their rich DHA content and potent anti-inflammatory properties.

Some studies suggest unsaturated fats, like omega-3 fats, may also help lower levels of beta-amyloid, a component in the development and progression of Alzheimer’s disease.

The Health Benefits of Yoga

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From NY Times

One possible reason for yoga’s many benefits: It is an intentional practice that requires focus from both the mind and the body. Many people exercise while also engaging in other activities or distracting their minds to pass the time — they watch shows while doing elliptical training or listen to podcasts while jogging.

But “if you are in a yoga class, that doesn’t happen — usually you’re focused on the instructor, you’re focused on your breath, you’re focused on the alignment of your body and postures,” said Neha Gothe, the director of the Exercise Psychology Lab at the University of Illinois at Urbana-Champaign, who studies yoga. “And so your mind is very much present in the moment in the movement.”

Because of this emphasis on connecting the mind and the body, yoga may lead to greater mental health benefits than other forms of exercise. Research suggests that yoga reduces anxiety, elevates mood and reduces stress, perhaps more than aerobic exercise. A 2023 clinical trial also found that yoga reduces symptoms of depression and improves sleep.

The act of doing yoga tamps down activity in certain pathways within the body that get ramped up in response to threats, collectively referred to as the hypothalamic-pituitary-adrenal system, one scientist said.

Some studies suggest that yoga can also reduce the frequency and severity of migraines, and a recent review of five studies found that it “may offer benefits to cognitive function” among people ages 60 and older.

Yoga might provide relief for aching backs, too. In a 2020 report, the Agency for Healthcare Research and Quality analyzed the results of 10 clinical trials, concluding that yoga may ease lower back pain and improve low back function. The American College of Physicians now recommends yoga as a first-line treatment for chronic low back pain.

Yoga doesn’t require a huge monetary or time investment compared with many other forms of exercise. The only equipment you might want is a yoga mat and yoga blocks, but even those can be optional.

Although in-person yoga classes can be pricey, many online classes are offered for free and provide a similar quality of instruction, Dr. Nevins said. Dr. Das’s favorite classes include Yoga with Adriene and Do Yoga With Me. If you need modifications, Dr. Schmalzl recommended the Accessible Yoga Studio.

Dr. Birken practices yoga almost every day and also likes Five Parks Yoga online.