WELLTRAX

Managing Stress When Things Get Tough, By Kayl Karadjian, B.S., WELLTRAX Intern

Five quick tips if you’re stressed and on the go:

1)      Stress over time leads to chronic diseases such as cardiovascular disease. Follow the steps below to reduce stress

2)      Stop and slow down, take a deep breath and think about what is stressing you

3)      Once you know what is causing you stress, try to find the solution to the problem

4)      Do the thing that calms you and makes you feel relaxed, whether it is meditating, socializing, or exercising

5)      Think positive! If you have a positive attitude, you will be less stressful.

 

    We’ve all been there. Some days it just feels like too much. The stress builds up, higher and higher until we feel like just dropping everything. Without the ability to manage stress, we find ourselves unable to overcome the barriers in our way. The worst part is that constant stress will lead us to chronic disease such as heart attacks, strokes, and cancer. Stress will also contribute to a lower quality of life, which means that the cycle will perpetuate itself unless we change it.

Our very own Ben Beasley, B.S., Fitness Specialist, recently spoke to a local company for their corporate wellness program about how to manage stress. So what exactly is stress? Ben defined it as a complex series of reactions, both psychological and physical, in response to demanding or threatening situations. He also explained that stressors are the events that produce the physiological and biochemical changes in a person that lead to stress.

There are two types of stress: distress and eustress. Distress is the stress we typically think of, like when we’re having financial troubles or relationship issues. This type of stress is the type that has deep, negative impact on our minds and bodies that can lead to chronic disease over time.

Eustress, on the other hand, is the type of stress that gives us motivation and helps us to be active and productive. Starting a new job? Visiting family from out of town? You probably do a few things to prepare, mentally or otherwise. This is the kind of stress that, without it, we would find it hard to get out of bed in the morning. Managing stress is all about being positive. If you have a positive outlook, you will find yourself less stressed and you will be able to get out of the hole that is the cycle of stress.

Being stressful for too long can lead to changes in sleep pattern, a lowered immune system, aches and pains, and fluctuating appetite. The first thing to do when stressful is clearly identify what the problem is and what is causing the stress. At that point, choosing to deal with that problem immediately, seeking emotional or social support, or relaxation techniques such as yoga and meditation are all ways to cope with stress and lead a healthier life. Perception and how we view stress goes a long way! If you are positive and don’t let yourself fall into a negative cycle, then you will be less stressed.

WELLTRAX is available for other talks at your place of business. Just give us a call at 407-654-9355 and let us know your topic of interest.

The Benefits of Exercise on Brain Health By Kayl Karadjian

       

    I am available at WELLTRAX on Tuesdays and Thursdays for any questions about brain health and other topics of health, so feel free to stop by! I will also be leading our monthly Walk Club at WELLTRAX on September 19^th, and would love to see you there!   

  When you think of exercise, most of the time it is associated with physical wellness. Strength, stamina, flexibility, and so on. Exercise just affects our bodies, right? Well, it actually does more than that. Exercise has an effect on our minds, too. You may know a loved one suffering from Alzheimer’s disease, another form of dementia, or just having trouble remembering or thinking as well as they used to. It can be difficult to care for that loved one, and often times we overlook some of the different ways he or she can fight such diseases.

            We’ve all heard that daily crossword puzzles or Sudoku help to stimulate the brain and combat diseases such as Alzheimer’s or other conditions that affect a person’s ability to think and remember, but sometimes it is simply not enough. That’s where exercise comes in. Not only does exercise help blood flow to the brain, it also improves the cardiovascular system with circulation, which helps to reduce the risk of cardiovascular disease. It’s like a one-two punch!

            According to the Alzheimer’s Association, staying mentally active, eating a heart-healthy diet, regular physical activity, and staying socially active are all ways to slow mental decline (even in those that are not suffering from Alzheimer’s or another condition that affects the brain). Recently, in the Alzheimer’s Association International Conference this year, several studies were reported that revealed the multitude of benefits to physical activity in regards to mental health. The first study, the ADEX study by Hasselbalch, was the first large-scale study on aerobic effects on alzheimer’s. The study placed people into either a group that performed an exercise program or one that did not. The group that did the exercise program showed a reduction in anxiety, irritability, and depression that is often associated with Alzheimer’s. In another study, by Baker, which used a similar method of splitting people into two groups like the first study, showed that those that did the exercise program had increased blood flow in the memory and processing centers of the brain, which was related to an improvement in attention, planning, and organizing abilities.

            What kind of exercise program is most effective? It can vary from person to person, and you or a loved one should always speak to your physician before beginning an exercise program. The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 30-60 minutes per day five days a week. These exercises can range from brisk walking, jogging, swimming, yard work, and cycling.

            The benefits of exercise cannot be overstated. Not only does it strengthen our muscles, our bones, and our hearts, but also our minds. Regular exercise relieves stress, makes us feel more energetic, and keeps our minds sharp. While there may not be a complete cure for Alzheimer’s, some forms of dementia, and some other conditions that affect the brain, exercise is a way to slow it down and help us or our loved ones to improve.

           

The references are cited below:

Hasselbalch S, et al. Moderate to high intensity physical exercise in patients with Alzheimer's disease. Presented at: Alzheimer's Association International Conference 2015; July 18-23, 2015; Washington, DC.

Baker L, et al. Aerobic exercise reduces phosphorylated tau protein in cerebrospinal fluid in older adults with mild cognitive impairment. Presented at: Alzheimer's Association International Conference 2015; July 18-23, 2015; Washington, DC.

WELLTRAX CONGRATULATES LORA ON HER WEIGHT LOSS JOURNEY, BY KACI C., B.S., Fitness Specialist

Lora’s Journey Into a Life of Wellness

Losing weight can be one of the most difficult challenges. What can be even more challenging is keeping weight loss off. Most people fall into a diet consisting of restriction, deprivation, failure and self loathing, then finally back to weight gain and a new diet. For those few who were able to maintain weight loss long term, what have they done differently to become successful? Approximately 95% of those who attempt to lose weight regain most of it or more after six months of maintenance. I was honored to sit down with Lora (a client of WELLTRAX), who was able to lose weight and keep it off. I wanted to find out what it took for Lora to decide it was time to change her unhealthy habits and adopt a wellness lifestyle. In my interview with Lora she explains to me the reason behind her initial decision to lose weight and the impact it has made for her life.

Lora’s Interview

Question: How long have you been a part of WELLTRAX, and what made you decide to start your journey here?

Answer: 1 ½ years. Dr. Dunegan’s encouragement made me decide to start this journey. She helped me see what I needed to do to start a lifestyle of health and wellness.

Q: What were your weaknesses when you started at WELLTRAX? Have you made improvements in these areas?

A: Too little strength and too much weight were my weaknesses when I first started coming to WELLTRAX. Now my balance and strength has improved, and I have lost almost 50 pounds.

Q: What are some other changes that you have made thus far?

A: I have changed my diet, eating more fruits and vegetables, drinking more water, and exercising more. Also, my blood pressure and blood sugar levels have decreased.

Q: Have activities of daily living become easier for you since attending Silver Stretch classes? Has your energy improved?

A: My endurance has improved, and I feel more energetic throughout the day. I do not feel sluggish anymore as I am not carrying around those fifty extra pounds.

Q: What are your goals as you continue to be a part of WELLTRAX?

A: To continue losing fat weight and strengthening my body so that my metabolism increases. I want to learn more about wellness and the impact that it has on my body, mind, and spirit. I would like to improve other areas of my life now that I have a food program that works thanks to Welltrax and fitness specialists such as you, Kaci.

Q: What is your favorite part about being at WELLTRAX?

A: I love the energy and personality of the people here. The willingness of everyone here to answer any questions I have, and their encouragement as I continue this journey is absolutely reassuring, and their support fuels me every day.  

Q: How has your life changed and/or improved since being at WELLTRAX?

A: Not only is my body stronger, but my stress has reduced and I have a better outlook on life. 

Q: Lastly, what has kept you motivated to continue to make improvements?

A: Seeing the changes have kept me going. I’m beginning to feel human again.

Congratulations to Lora!!