How to Live to be 100
Deal Effectively with Stress and Anxiety
I was planning on writing on how to lower cholesterol with diet this month. That was before September 11th. I now find it necessary to address what is on all of our minds this month and get to cholesterol next month.
The attack on our nation has many of us experiencing an unusual amount of stress and anxiety. This took us all by surprise and was much more devastating than we ever could have imagined. I am going to offer some tips this month that I hope will help you deal effectively with whatever worries you may be having.
Studies show that those who live to be 100 have an incredible ability to handle stress. They seem to get over loss quite easily and life's problems don't keep them down long. Most centenarians give credit to a strong spiritual life. This is where I start first. The best way to deal with whatever problems we are having is to trust God. That is sometimes easier said than done, but when practiced, it works. We have witnessed our nation praying for the last few weeks in a way most of us have never seen before. Prayer is very comforting. It also helps me, in times of worry, to open my Bible and read Matthew Chapter 6 and the 91st Psalm.
Next, we must take a look at the role diet plays in our body's ability to handle stress. Chronic stress depletes the body's supply of magnesium, the nutrient most important for handling stress, preventing insomnia, controlling blood pressure, decreasing headaches, relaxing tense muscles and helping us stay calm. The substances we often reach for when we're under stress (caffeine, sugar, high-fat foods, alcohol and nicotine) rob even more magnesium from our body. Leafy green vegetables, whole grains, nuts and seeds are full of magnesium. Eat plenty of these foods when you are under a lot of stress. You might even consider taking a magnesium supplement. B complex and vitamin C are two other supplements to include when under stress. I recommend taking calcium with magnesium, (1000 mg of calcium and 500 mg of magnesium in divided doses), 3000 mg of vitamin C in divided doses and B complex twice daily.
Regular exercise also helps our bodies deal with anxiety. Not only does exercise relieve stress, it increases our energy. We all feel better when we have plenty of energy. Get a walking partner, and take a brisk walk. Try to walk 3-5 times a week.
If you are having trouble sleeping, magnesium and exercise are most helpful. Also, before going to bed, have some chamomile tea. I like the Celestial Seasonings Harvest Chamomile. It has honey and vanilla added, and it is very good. When I drink it, I go right to sleep. Avoid caffeine and chocolate since they tend to worsen insomnia. I also recommend 3 mg of melatonin at bedtime. Valerian can be included with the melatonin, but should be alternated with chamomile. (Using the same herbal preparation every night tends to make it lose its effectiveness).
Deep breathing exercises are very beneficial for anxiety and fatigue. Dr Andrew Weil recommends the following exercise. Sit up with your back straight (eventually you will be able to do this exercise in any position). Place your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the exercise. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. Repeat this cycle three more times for a total of four breaths. Try doing this breathing exercise at least twice a day. You can repeat this sequence as often as you wish, but don't do it more than four breaths at one time for the first month of practice.
Following the above suggestions should make it easier to handle the added stress brought about by these hard times.
America has been through a revolution, a civil war, two world wars, a great depression, Korea and Vietnam. Each time, this country has come out stronger than before. Tests like these help us to realize what's really important. Take time to spend with those you love and those who need you. May God bless America!
Back to Reference Library.