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Fun Fact Friday

  • Eating bananas, pasta, almonds, grapes, oatmeal, chocolate, watermelon, orange juice, cornflakes, and tuna can help relieve stress.

  • A chicken is 75% water.

  • A Canadian university has built a “Puppy Room” in its campus, where students can go and play with puppies to relieve stress and tension.

  • The average woman absorbs up to 5 pounds of damaging chemicals a year thanks to beauty products.

Happy Friday!
source: @Fact

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10 Ways To Change Your Holiday Outlook And Fend Off Stress

By drawing on great information available in the latest research, you can change your holiday outlook.

The most wonderful time of the year can become anything but: the pressure to find that perfect gift, financial stress and poor health habits all contribute to why the vast majority of people cite the holidays as a very stressful time. By drawing on great information available in the latest research, you can change your holiday outlook. Even better, you can begin to create habits that transform an entire lifetime. Here are some little changes that can make a big difference in managing holiday stress — a little “New Year’s intention” you can begin before Christmas.

Manage expectations
Expecting that picture-perfect holiday can lead to deep disappointment when reality doesn’t line up. The holidays become an amplified expression of the struggles we face during the rest of the year; the desire to repair a fractured family relationship, a struggle for perfectionism or feeling responsible for others’ happiness can all lead to unreasonable hopes. Instead, work with your holiday mindset and try to see others from a present-time lens. Back away from hot button conversations, and tap into your ability to emotionally roll with whatever challenge happens to show up.

Breathe deeply
It sounds so obvious: “just breathe.” It’s well established that taking deep breaths is the fast track to feeling relaxed and present, but how often do you fully expand your lungs, flushing out all those toxins, activating your relaxation response? Schedule in deep breathing several times per day, well before the holidays become chaotic, to minimize your stress response. How do you know when you’ve hit that therapeutic threshold? Aim for six to eight breathing cycles per minute, depending on what’s comfortable for you.

Focus on experiences, not stuff
While the excitement of opening presents may lead to a surge in the feel-good neurochemical dopamine, research tells us that sharing in new experiences bolsters real happiness long term. The suggestion is that while we can easily tire of objects, memories become internalized, and are a resource we draw on again and again.

The more time we spend on social media, the greater the likelihood of low mood or even depression, the latest research suggests. While it may be tempting to check and re-check responses to your posts about your holiday moments, chances are you may be inhibiting happiness. Instead, opt for black out periods throughout the day or putting technology aside altogether. It’s a powerful way to clear the way for authentic connection, real time.

Buy time
The endless gift buying and holiday errands are, for most people, downright stressful. Some researchers would suggest that spending your money on timesaving services might be the answer to becoming stress-free; in fact, participants who did were far happier. But in the age of technology, it isn’t necessary to throw money at the problem. Instead, try purchasing gifts and groceries online, pull back on unreasonable expectations and challenge the perfectionism that can become your holiday mindset.

Lean into your routines and rituals
A review by the American Psychological Association reports that routines and rituals are powerful protective factors, providing a deeply rooted stability to family life. The benefits include stronger marital satisfaction, fewer health problems in children, and increased positive identity in adolescents’, greater academic achievement, and better family relationships overall. Use the routines you’ve already established to maintain a sense of well-being throughout the holidays, and consider the kinds of rituals you’d like to put into practice for years to come.

The positive effects of exercise are undeniable; they’re shown to be even more powerful than antidepressants when it comes to the long-term treatment of depression. Fitting in exercise over the holidays will not only counteract holiday blues. It can also provide you with a surge of endorphins, the body’s natural pain reliever.

Pay attention to health symptoms
The latest research reveals a worrisome, if not unnerving, holiday fact: the risk of death on Christmas, Christmas Eve and New Years Day increases by a whopping 5 per cent. The good news is there are ways to protect you against this holiday effect.Pay attention to atypical health symptoms, know where the closest medical facility is and don’t hesitate to forego holiday celebrating to put your health at the forefront.

Smile, for real
Smiling is shown to have both physiological and psychological benefits according to a study on it’s effects. The simple act of putting a pencil in one’s mouth is likely to bolster stress recovery and leave you feeling more positive. The study revealed that the pencil in mouth technique was beneficial regardless of whether the participant was asked to smile or not, but there were slight benefits to intentional smiling.

Last, but not least, count your blessings
We’ve all heard about it. Re-connecting to the core intention of the holidays happens seamlessly when you commit to a practice of gratitude. According to studies by the Grandfather of Positive Psychology, Martin Seligman, the simple practice of writing down three things that went well each day for one week, can lead to greater happiness for up to six months.

So, if you’re looking to make this holiday the most meaningful yet, reflect on and generously share the true “gifts” you’ve been given. Extend the habit beyond the holidays, and it has the potential to change the emotional tone of your life. And that is, truly, a blessing.

Michele Kambolis Clinical Therapist, Author, Parenting Expert, Mind-Body Health Specialist and National Columnist

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Fun Fact Friday

  • Stressed men tend to find heavier women more attractive.

  • Whitening toothpaste does not whiten more than regular toothpaste.


  • Cuddling strengthens the frontal lobe of the human brain, the region of the brain responsible for how you react to emotional stress.

  • You are about 1 centimeter taller in the morning than in the evening!

source: @faccccct

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Scheduling In Some Personal Time Is Essential To Individual And Marital Health

The fact that men still get more personal time than women is just one reason Dave McGinn thinks we all need to take leisure more seriously

The fighting between Gillian Rowinski and her husband went on for years. It was always the same fight, time after time.

“I would be doing too many things because I’d be either overcommitted or trying to do too much stuff. He would be relaxing playing a video game or reading a book or having a beer. I would look at him and get super resentful,” says Rowinski, who lives in Vancouver and has three children. “I would just blow up. ‘You never help me! I do everything around here! You do nothing.'”

Her husband would point out that he had, in fact, done a number of chores, it was just that she hadn’t noticed. “And then we would have this big argument and I would probably cry,” said Rowinski, who works in human resources.

What Rowinski eventually realized was that she wasn’t upset that her husband hadn’t done the dishes – she was upset that he had figured out a way to find time to relax, and she hadn’t. She needed her own free time.

It’s a familiar story to most couples raising young children. Between work and kids and taking care of the house, it is hard enough to deal with all the responsibilities bearing down, let alone find the time to take a walk or go out for dinner with friends.

Family therapists say a lack of individual free time is one of the most prominent complaints they encounter, and couples who ignore the problem for too long risk seeing their marriages end over it. But even small changes can vastly improve each person’s happiness and the overall quality of a marriage.

“It’s likely to surface quite at the beginning, at the outset of our sessions,” says Michal Regev, a Vancouver-based marriage and family therapist. It’s a ubiquitous struggle for her clients, one that can cause frustration, resentment and anger.

“We all need to recharge, especially when we are giving a lot to others in our family, at work and to others outside of our family who need our help,” Regev says. “Many people complain about feeling exhausted and depleted. The high-paced, high-speed lifestyle of today’s world may leave little room for individual time.”

That seems to hold true particularly for Canadians. Last month, Canada was ranked the fourth-worst country out of 37 around the world for work-life balance in a report released by Expert Market, a British-based company that compares business products and products. The report, which analyzed OECD and World Bank data, based its rankings on average annual hours worked by parents, the number of paid leave days in each country and the total paid leave available to mothers and fathers.

Not that Canadian parents needed evidence: Everyone knows that e-mail and other pressures make it much harder to leave work behind at the office than it was for earlier generations. And, according to Statistics Canada, 58 per cent of couples with young children were employed outside the home in 2015, which squeezes personal time even more.

“After having our son, everything changed,” says Agatha Smykot, who lives in Calgary with her husband and their one-year-old. “No more free time. It basically became non-existent.”

Regev says that women complain about the lack of free time more than men, which isn’t surprising, since the most recent data from Statistics Canada shows that women continue to do more childcare and housework than men.

In 2010, women spent an average of 50.1 hours a week caring for children, compared with 24.4 hours spent by men. And while men put in an average of 8.3 hours a week on domestic work, that is still much less than the 13.8 hours women put in taking care of the house.

“Sometimes I hear spouses say, ‘I was playing soccer five times a week when we met, so what do you expect? I love playing soccer. I need it for my mental health,'” Regev says. “Well, good. But what about your spouse?” As Smykot and her husband began arguing constantly, she even went out looking for her own apartment.

Like so many problems in a marriage, the lack of free time can only be solved through open and honest communication, says Dr. Jane Greer, author of What About Me? Stop Selfishness From Ruining Your Relationship. The New York-based psychotherapist and radio host advises people to first figure out how much free time they need to feel sane, then talk to their partners about what’s realistic for both of them.

“Let your partner know this amount and emphasize how it’s important emotionally and physically. Go over the list of responsibilities so that each person knows what needs to get done in the meantime,” Greer says. “Make sure it’s balanced.”

A couple of months ago, Smykot and her husband sat down to talk. She told him she had had enough, and they decided to fit free time for both of them into their schedules.

“That means Tuesdays and Thursdays, he’s responsible for picking up our son from daycare and then starting dinner and getting him fed,” she says. They also alternate putting their son to bed and taking the dog out for a walk. And Smykot recently joined a neighbourhood association to engage herself socially.

“Since we’ve allocated free time for each one of us, things just got exponentially better,” she says.

Rowinksi had a similar conversation with her husband a year ago. Their solution meant changes for the entire family – including no working in the evenings, and trying not to overschedule their kids. Weekends are totally for family.

“If I’m not running from one thing to the next I’m happier, I’m more calm, I’m a better parent,” Rowinski says. She still doesn’t have endless amounts of free time, maybe an hour every other evening. But that’s an hour she spends doing something she enjoys – and reading a book is much more satisfying than arguing.


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Why Clutter is BAD for your Health

So you come home after a busy day at work and sit down on the couch in front of the TV and plop your feet on your “antiquish” coffee table. As you open your eyes after waking up from your 2-second nap, you realize the piles of stuff around you. Your mind has now become distressed and goes into overdrive to process your space.

The Effects of Clutter and Stress

STRESS, the 5-letter word that is seen as both positive and negative. We try to keep it out of our lives and at the same time we can’t live without it. Stress is how we deal with challenges or threats in our lives. When we feel threatened, our body responds by releasing stress hormones called cortisol. High levels of Cortisol can:

  • Lower immune function and bone density
  • Increase weight gain
  • Increase blood pressure, cholesterol and heart disease
  • Increase risk of depression and mental illness
  • Lower life expectancy

As mentioned before, in many cases stress is positive as it helps us concentrate, focus and stay alert, but an overload can be detrimental to our health.

Here are a few guidelines on how to stop clutter in its track and focus on living a more happy, stress-free and clutter-free life.

  • Would I pay to move it? If this answer is No then it probably isn’t important enough to keep
  • Does it make me happy? After touching an item and there’s no sense of joy or good memory then it may be time to part ways.
  • What is it about? What is the real reason you can’t let go of an item? Sometimes the items we hold on to bring back a memory whether it is good or bad.

At first it may seem overwhelming to know that you will need to get rid of your stuff to remove unnecessary stress in your life but with practice and persistence, it will come natural. By the time you know it, you’ll be able to slide down the hall without worrying about anything stopping you.

 December 29, 2015                Judi Igwe

Resource and References
Cortisol: Why “The Stress Hormone” Is Public Enemy No.1 – Christopher Bergland 5 simple ways to lower your cortisol levels without drugs. (Psychologytoday.com)


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Fun Fact Friday

  • People who enjoy helping others and or spending money on others tend to be less stressed, happier and live longer.
  • Extroverted people are likely to overlook typos and grammatical errors that would cause introverted people to negatively judge the writer. 
  • Studies show those who don’t eat breakfast, or eat it only sometimes, are twice as likely to be overweight as those who eat two breakfasts.


  • Women cry on average between 30 and 64 times a year, while men cry between 6 and 17 times.
  • Left-handed people tend to have more emotional and behavioral problems than right-handed people.
  • Listening to music at high volumes can make a person calmer, happier and more relaxed.
  • The more stressed you are, the slower your wounds and illnesses heal.
  • A recent study shows that exercise alone doesn’t help with weight loss. It’s your diet that should be the main focus.
Happy Friday  🙂
source:       factualfacts.com       https://twitter.com/Fact       @Fact

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Is Stress Making You Fat? Science Finds a New Link

Feeling frazzled all the time may raise your risk for obesity, researchers say.

Sure, your life is bananas. And maybe you feel like you can manage it all just fine. But here is a powerful reason to pencil in some me time: Feeling stressed for months at a time can up your risk for obesity, according to scientists from University College London.

Their new study used hair clippings to measure levels of the stress hormone cortisol in people’s bodies. Hair samples provide more accurate hormonal data than other types of samples, the authors say, making their findings some of the strongest yet to suggest that stress and weight are closely linked.

For the study, published today in Obesity, the researchers collected locks from more than 2,500 men and women over a four-year period, and analyzed them for accumulated levels of cortisol. (The samples were cut as close as possible to the scalp, and represented hair growth over about two months.)

The researchers also recorded participants’ weight, body mass index (BMI), and waist circumference over time. And they noticed a clear connection: People who had higher levels of cortisol in their hair tended to rank higher on all three physical measures, as well.

In fact, people classified as obese based on their BMI (30 or greater) or waist circumference (greater than 102 centimeters in men or 88 centimeters in women) had particularly high levels of cortisol in their hair.

These findings support previous research that suggest that high stress levels can trigger unhealthy habits—like losing sleep and eating “comfort food” high in sugar and fat. Other studies have shown that cortisol levels can affect metabolism and fat storage in the body, implying that weight gain could potentially occur even if a person’s behaviors don’t change.

But most studies have relied on measurements of cortisol in blood, saliva, or urine—which can vary depending on situational factors and time of day. The relatively new technology of measuring hair cortisol provides more accuracy for long-term cortisol measures, say the authors, and strengthens the existing research.


The association between cortisol levels and waist circumference is particularly important, says lead author Sarah Jackson, PhD, a research psychologist in the department of Behavioral Science and Health, since carrying fat around the midsection is a known risk factor for heart disease, diabetes, and early death.

The authors noted that their study participants were all 54 and older and mostly white, and pointed out that the study’s findings may not apply to a younger or more diverse group of people. They also can’t say which came first: obesity or elevated cortisol levels.

Susan K. Fried, PhD, professor of medicine, endocrinology, diabetes, and bone disease at Icahn School of Medicine at Mount Sinai, said in an email that it’s possible that obesity could trigger higher stress levels. The study’s cortisol measurements reflect exposure over a couple of months, “but the obesity in the people studied likely developed many years earlier,” says Fried, who reviewed the research but was not involved herself.

“Thus, these high hair cortisol values may simply reflect social or biological stress associated with being obese,” she says. For example, stigma and medical conditions associated with being overweight (such as high blood pressure and arthritis) could both cause stress over time.
Jackson agrees that this is a possibility, but says it can’t hurt to be aware of how stress might influence weight gain: “I think the take-home message from our study is really to try and maintain awareness of healthy lifestyle habits during times of stress.”

“When we’re stressed out we may find it more difficult to find the motivation to go for a run or resist unhealthy foods, and that’s when it is easier for weight to creep on,” she says. It could also be helpful to identify ways to reduce exposure to stressful situations, she adds, or to find ways of coping with stress that don’t involve food.

If further research is able to identify a cause-and-effect relationship—that is, show that stress and cortisol levels are directly responsible for fueling weight gain—it could lead to new ways of using stress reduction to prevent and treat obesity, says Jackson.

 By Amanda MacMillan      February 23, 2017