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How To Sleep Well: Fill Your Life With Purpose, Study Says

Though we may constantly feel tired, sleeping isn’t always easy. The Centers for Disease Control and Prevention in 2016 found that one in three Americans doesn’t get enough sleep. This can lead to a host of health problems, and more and more Americans are resorting to sleeping pills to ensure they’re able to get a good night’s rest. The American College of Physicians has recommended against using prescription drugs to treat insomnia, if possible, and now there may be hope for sleeping well without popping a pill. According to a new study, the best way to get through the night in peace may be to simply have a solid sense of purpose in your life outside of bed.

The study, conducted by Northwestern University Feinberg School of Medicine, found that people who felt their lives had purpose experienced better sleep quality than those who didn’t. They were also 63 percent less likely to suffer from sleep apnea, and 52 percent less likely to suffer from restless leg syndrome. The aim of the study, published Monday in the journal Sleep Science and Practice, was to examine the relationship between purpose in life, overall sleep quality and the presence of sleep disorders in a bi-racial sample of older adults: people who are more likely to have problems sleeping.

“Helping people cultivate a purpose in life could be an effective drug-free strategy to improve sleep quality, particularly for a population that is facing more insomnia,” said Dr. Jason Ong, one of the study’s authors and an associate professor of neurology at Northwestern University Feinberg School of Medicine. “Purpose in life is something that can be cultivated and enhanced through mindfulness therapies.”

To conduct the study, the Feinberg School’s team of researchers gathered 825 people between the ages of 60 and 100. Participants were given surveys on their purpose in life and their sleep. The average age of the participants, 79, was high because people have more trouble sleeping as they get older (almost 40 percent of older adults suffer from a sleeping disorder). Trouble sleeping is also more common among African Americans, which made up more than half of of the pool of participants. None of the study’s participants suffered from dementia.

Through establishing a link between purpose in life and sleep quality, researchers found that the idea of purpose in life may be applied in a clinical setting, and recommended further research into the connection between positive psychology and sleep health. The more this is studied, the more effectively treatments like mindfulness therapy can be used to curb issues like sleep apnea and restless leg syndrome, which means fewer people will have to rely on prescription pills to make it through the night undisturbed.

BY RYAN BORT                   7/10/17


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Just 10 Minutes of Meditation Boosts Mood and Focus for People With Anxiety

It also prompted a shift away from future-oriented worrying and helped people focus on the present. 

People who suffer from anxiety are often plagued by repetitive thoughts, which can distract from the task at hand and affect mood and productivity. But a new study suggests that just 10 minutes of daily meditation can help reduce episodes of mind wandering, especially for people who report high levels of emotional stress.

Previous research has found that meditation can help prevent “off-task thinking” in healthy individuals, but this study, published in the journal Consciousness and Cognition, aimed to determine the benefits of mindfulness specifically as they relate to anxiety.

Researchers from the University of Waterloo asked 82 college students, all of whom met the clinical criteria for anxiety, to perform a monotonous computer task that measured their ability to stay focused. At random points throughout, the participants were asked to reveal their thoughts “just prior to this moment.”

Then they divided the participants into two groups: One listened to an excerpt from The Hobbit, and the other listened to a 10-minute meditation that instructed them to focus on breathing and “remain open-minded to their experience.” (You can listen to the same recording, called Mindfulness of Body and Breath, here.)

The groups then repeated the computer task. This time, 43 percent of thoughts in the meditation group were considered “mind wandering,” meaning they weren’t related to the task or to things going on around them, down slightly from 44 percent in the pre-test.

In the group that listened to the audio story, the percentage of mind-wandering thoughts actually increased—from 35 percent in the pre-test to 55 percent in the post-test.

The meditation group also reported a significant decrease in “future-oriented thoughts,” from 35 percent before the mindfulness exercise to 25 percent after. This could indicate a shift in thinking from internal worries (about tomorrow’s exam, for example) to things going on around them in the moment (say, a dirty computer monitor or a flickering light), the authors say. That’s important, because stressing about future events is a hallmark of anxiety.

And while meditation didn’t reduce all forms of off-task thinking in the study (like being distracted by external stimuli), it did appear to lessen performance disruptions associated with those thoughts. Both groups also experienced a decrease in negative emotions between the pre-test and the post-test.

“In short, meditation is beneficial in both improving mood and helping people stay focused in their thoughts and also behaviors,” says lead author and PhD student Mengran Xu. “The two do go together.”

Mind wandering accounts for almost half of humans’ daily stream of consciousness, Xu adds. It can cause us to make errors on everyday tasks, like mailing an envelope without its contents, but it’s also been associated with an increased risk of injury and death while driving, difficulties in school, and impaired performance in everyday life.

By Amanda MacMillan        May 3, 2017


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Want to Lose Weight? You Should Stop Counting Calories

No more meal math: Eating high-quality foods—including plenty of fat—is the new golden rule of weight loss.

Keri Rabe, a 41-year-old elementary school librarian in Austin, Texas, used to be a hard-core calorie counter. Each day for a year, she logged everything she ate, squeezing in caloric space for twice-baked potatoes and tater tot casseroles by making them with low-fat dairy, believing fat would make her fat. She studied the menu before eating out at restaurants, choosing a dish by how many calories she had left for the day. “I thought for sure that was the only way to consistently lose weight,” she says. “I thought I’d have to do it for the rest of my life.”

By one measure, it worked; Rabe lost 10 pounds that year. But even though she met her goal, she was frustrated. She hated doing math before and after every meal, and even though she got away with eating low-quality food while losing weight, she still didn’t feel good—and she wasn’t satisfied.

So one day, Rabe stopped logging and went searching for a better path, not just to lose weight but to keep it off. “I was looking for a way I could eat for the rest of my life,” she says.

Rabe was about to learn what experts are now discovering: The quality of calories is what matters most for staying healthy, losing weight, and maintaining those results.

“When you eat the right quality and balance of foods, your body can do the rest on its own,” says David Ludwig, MD, an endocrinologist, researcher, and professor at Harvard Medical School, who wrote the 2016 weight-loss book Always Hungry? “You don’t have to count calories or go by the numbers.”

Outsmart your metabolism

The problem with foods that make people fat isn’t that they have too many calories, says Dr. Ludwig. It’s that they cause a cascade of reactions in the body that promote fat storage and make people overeat. Processed carbohydrates—foods like chips, soda, crackers, and even white rice—digest quickly into sugar and increase levels of the hormone insulin.

“Insulin is like Miracle-Gro for your fat cells,” explains Dr. Ludwig. It directs cells to snap up calories in the blood and store them as fat, leaving the body feeling hungry in a hurry. This is why it’s so easy to devour a big bag of chips and still feel famished.

Repeat this cycle too many times and your metabolism will start working against you. What’s more, “when humans try to reduce their calorie balance, the body fights back,” says Dr. Ludwig. This happens in two ways: Metabolism slows in order to keep calories around longer, and you begin to feel hungrier. “This combination of rising hunger and slowing metabolism is a battle that we’re destined to lose over the long term,” he adds. In a dramatic study last year, researchers followed 14 contestants who had all lost big (most about 100 pounds) on The Biggest Loser, and they found this to be the case. Within six years, all but one of them had regained much or all of the weight they had lost because their metabolism stalled and their levels of the hunger-regulating hormone leptin plummeted.

Put fat back on your plate

The best way to break this fattening cycle is to replace processed carbs with healthy fats, argues Dr. Ludwig: “Fats don’t raise insulin at all, so they can be a key ally for weight loss.”

That idea, of course, contradicts decades of dietary advice. Americans have long been warned about the dangers of fat, since the nutrient contains more than twice as many calories as carbohydrates and proteins. By the math alone, replacing fat with carbs seems like a good idea—but it’s not. Studies have shown that people on a low-fat diet tend to lose less weight than people on a low-carbohydrate diet.

In another twist, eating healthy fats—the types that actually support the heart, like the omega-3s in tuna and the monounsaturated fat in olive oil—does not seem to cause weight gain. A trial published last year in The Lancet Diabetes & Endocrinology showed that people who followed a Mediterranean diet rich in vegetables and fat for five years lost more weight than those who were told to eat low-fat. A related study showed that folks who followed a high-fat diet reduced their risk of cardiovascular disease by about 30 percent, while those instructed to eat a low-fat diet did not.

“After hearing for 40 years how eating fat makes you fat and how we have to count calories to control our weight, people are afraid of foods that humans have enjoyed and viewed as healthy for hundreds of years, like olive oil, nuts, avocado, fatty fish, even dark chocolate,” says Dr. Ludwig. “These foods are among the most healthful foods in existence, even though they are loaded with calories.”

Real, natural foods with fiber, protein, and fat are so satisfying, you’ll naturally eat less of them, the new thinking goes. “If the meal contains all three, then the food will move more slowly through the GI tract,” says Mira Ilic, a clinical dietitian at Cleveland Clinic. When a food takes its time passing through the body, you feel fuller longer.

Instead of choosing a meal based on calories, Ilic advises picking foods from all three categories: one high in fiber, like a vegetable or whole grain; a protein source (think: chicken or salmon); and a healthy fat, like a salad with olive oil and chopped avocado.

Listen to your body’s cues

But it’s still possible to overdo it, even on healthy foods. The biggest temptations are typically peanut butter and almond butter—when you eat them by the spoonful—and whole avocados, says Ilic. She likes the “healthy plate” method of foolproof portion control: assembling half a plate of nonstarchy vegetables, which are automatically healthy; a quarter plate of protein; and a quarter plate of quality carbs, like whole grains or legumes. Foods with healthy fats will pop up in the protein and carb parts of the plate, and if you stick to that formula, you’ll be less likely to overeat them. After creating so well-rounded a meal, you’ll find it easier to keep the amount of good fat you add to it in check.

Another way to guard against overeating healthy-but-rich foods is to slow down at the table. “A lot of people are eating way too fast,” says Ilic. “It takes a minimum of 20 minutes for the brain to pick up on satiety, the fullness of the stomach, and you miss the cue of being full if you’re eating too quickly.”

Be present to shed pounds

Recent research found that when people did a short mindfulness exercise called a body scan meditation—in which you take stock of how you feel inside—they were better able to pick up on internal cues that signal hunger and fullness. People who are more mindful have also been shown to experience fewer weight fluctuations over time.

Even though eating quality calories will help you crave treats less, there’s still room for the occasional indulgence. Dr. Ludwig is a fan of dark chocolate, which has heart, brain, and satiety benefits. If that doesn’t do it for you, you can keep the occasional cookie in the mix. “After cleaning the metabolic slate and lowering their insulin, people may be able to enjoy pastries, pasta, etcetera in moderation,” says Dr. Ludwig. If you miss these foods, he recommends experimenting to see what you can handle before cravings are triggered. “For others whose metabolism doesn’t tolerate that as much, the benefits of being in control of hunger and not having to fight cravings will be much greater than the fleeting pleasures of those processed carbohydrates.”

As for Rabe, she ended her year of dodging calories by embarking on a new one in which she embraced fat and reduced sugar. She lost about as much weight while gaining leanness, strength, and a steadier stream of energy.

“I feel so much freer to not be restricted and obsessed over calories,” she says. “I’ve made some really major changes in the quality of my diet, and I feel I can sustain them.”

Best of all, ditching the meal math renewed her love for food, so much so that she started her own cooking blog.

Rabe says she’ll never go back to counting calories. “I’m internally motivated to eat the way I do, because I enjoy it,” she says. “I like the way I feel now.”

 

By Mandy Oaklander             May 26, 2017
 


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Why the Grass is Never Greener and How to Be Happy Today

Lifestyle. Opportunities. Wealth. Just think how far we’ve come in the past 100 years—especially when you look at what we have today compared with our great grandmothers’ generation.

My great grandmother married very young, lived in the same place her whole life, and had 11 children. She never had a “career” and never got a chance to go on a vacation. Her life was hard, poor, and lacking in any real opportunity.

I wonder if she ever dreamed about moving to another city, or transforming her life, or about seeing the world with just a backpack. I bet she did, but back then there weren’t as many opportunities as we have today.

Thanks to technology, the Internet, and an improved society, our lifestyles are completely transformed. We have choices. We can live pretty much anywhere we want. We can travel and see the world.

We can secure jobs on the other side of the planet. We can start our own businesses and serve clients thousands of miles away. It’s definitely an exciting time.

But when there is a wealth of opportunities, choices, and places where we could choose to live, you’d think we’d all be happy, right? Wrong.

You see, the problem with having choices is that we become restless. We can’t settle on what we already have or be satisfied with what we’ve got because we’ll always be wondering about the next big thing.

It’s called “the grass is always greener” syndrome. We think someone else is having a better time elsewhere. We make ourselves miserable by constantly thinking about the unknown in an endless quest to find happiness.

We lie awake at night torturing ourselves over what we should do next, wondering if we’re missing out on something big. We feel we’re wasting our lives if we’re not doing something more important.

There’s also this sense of time pressure, particularly with my generation who had the saying “The World is your Oyster” drilled into us from a young age.

This means there can be a sense of urgency, because we feel like we’re running out of time and should be doing something greater or somehow we’ll fail.

Photo by Hello Turkey Toe
“If you worry about what might be,
and wonder what might have been, you will ignore what is.”
~Unknown

We also think we’re special and that our lives are destined to be adventurous, thrilling, and hugely successful. And when they’re not turning out that way? We become depressed. We want more. We get “grass is greener” syndrome.

That’s when we become unhappy and spend all of our time and energy on focusing on what we don’t have rather than counting our blessings.

Some of us might start to move around a lot—often to find the “perfect” city or town, somewhere we can call “home,” somewhere we’ll be happy. Others might jump from one job or relationship to the next, never fully committing to anything.

But once we’ve made that leap to the other side—once we’ve moved to where we thought the grass would be greener and where we’d be happy—we discover that it is no different. We start to wonder about the grass being greener elsewhere.

We are never truly happy when we have “grass is greener” syndrome. It’s a fact.

Focusing on things we don’t have is a recipe for disaster. It only leads to a miserable existence and causes us to forget what’s most important—and that’s what’s happening right now.

As John Lennon once said: “Life is what happens to you while you’re busy making other plans.” And that’s certainly true.

We all seem to be victims of ignoring what’s actually happening right at this very moment, which is only natural when we have so many choices and opportunities available to us.

We can all forget the whole point of happiness, and that’s peace of mind, acceptance, and mindfulness. Essentially, it’s being happy no matter where you are in the world, or what you’re doing, or whom you’re with.

Being mindful quiets the mind and brings us a sense of peace that no other quest for a “perfect life” could ever bring.

Mindfulness helps you to appreciate life as it happens. It stops us from agonizing over what might’ve been or what could be. It just brings us back to the present.

Don’t get me wrong—opportunity is a marvelous thing and I only wish my great grandmother had the choices I enjoy today. But I’m slowly coming to realize that my great grandmother might’ve been just fine with her lifestyle.

She was quite possibly happier than me. Her life was simple and perhaps there’s a clue in that. Maybe the simple life is where we can all find peace.

Yes—embrace everything that comes along. Yes—go out and see the world and enjoy everything this life has to offer.

But whenever you feel yourself losing focus and wondering about where you’ll be happy next, bring yourself back to the present, look at what you already have, look around you and enjoy the moments that are happening right now.

Find peace in reading a good book, doing some gardening, going for a walk in the countryside. Take in the sights, smells, and sounds and breathe deeply. Start to notice what is happening right now, and I guarantee you’ll find peace.

Because happiness isn’t about where you live or the things you do. It isn’t about being on an impossible mission to do everything, see everywhere, and accomplish everything you ever dreamed.

Happiness is a state of mind.

How you achieve it is by building a life around your current location. Making new friends, settling into a routine, finding ways in which to enjoy “the moment” rather than dwelling on all the things you could be doing or the places you could be visiting.

Remember that all we ever have is right now. Forget about the past. Don’t worry about the future. Take each day as it comes, and most of all, stop thinking that the grass is greener, because it never really is.

By Katy Cowan


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3 Ways To Practice Living In The Now

If you haven’t read The Power of Now by Eckhart Tolle, you’re missing out. This philosophic and somewhat spiritual book is a game-changer, which is probably why it spent years on the New York Times bestseller list and sold more than 3 million copies in North America alone.

I won’t give away too much here, but the general thesis of the book is that in order to achieve enlightenment, one really has to learn how to live in the now. It sounds simplistic, but Tolle elaborates on the idea to explain how far-reaching the consequences of future- and past-focused thinking actually are.

Whether you’ve read the book or not, you’re probably familiar with the concept of living in the now. It’s heralded as a solution to many of life’s problems, and yet for most of us, being entirely present is an immensely difficult task. If you’re struggling to live in the now, here are five tips for refocusing your thinking and re-immersing yourself in what IS, rather than what has been or what will be.

Focus on Your Breathing

It’s been said over and over again, but focusing on your breathing is a fantastic way to get into the present moment. When you focus intently on your inhales and exhales, you develop an awareness of your body that helps you to feel more rooted in exactly where your body is at this particular point in time. I could get into all the metaphorical reasons that breath is so central to yoga and other spiritual pursuits, but that’d be another article entirely. For now, suffice to say that training your mind to focus on the breath can be absolutely beneficial.

Some techniques to try include breathing up and down the spine (that is, focusing your mental energy along the spine as you inhale and then exhale), inhaling and exhaling in a deliberate, rhythmic manner, and noticing the way air comes into your body cool and leaves it warm.

Get Into Your Body

Have you ever noticed that when you’re forced to focus on a difficult physical task, such as moving a large piece of furniture or racing with a friend, your mind zooms in on the task at hand? This is because these adrenaline-pumping states force us into the now. One can hardly ruminate on past loves while she is focusing all of her attention on staying afloat when her canoe turns over.

Obviously, you don’t want to create dangerous situations for yourself, but difficult physical tasks that require all of your attention are a fabulous resource for jolting you into the now. Pick a favorite type of exercise and, as long as you’re physically able, take it to the next level. This is why yoga and mindfulness are so interrelated. The goal of yoga is to take you into the present moment, where you’re forced to focus on balancing and maintaining your form, and out of the caverns of your mind.

Watch Your Mind

It goes without saying that meditation is closely bound to living in the now. However, it can be very difficult for some people to achieve productive meditation. If you struggle with clearing your mind, try this little trick: Start to look at meditation not as clearing your mind, but watching your mind.

By this, I mean you should learn to observe your thoughts. Sit and meditate as if watching yourself from just above your head (your crown chakra, if you’re into that kind of thing). Learn to observe your brain no matter what happens. If a thought drifts in, take note of it and recognize it immediately. Then consciously let it go.

This extends into your daily life as well. Watch your mind in such a way that each time an angry or toxic thought enters your mind, you can immediately acknowledge it and dismiss it. Over time, this ability will result in healthier relationships, a better self-image, more realistic thinking and a generally more enlightened way of being.

By: Maggie McCracken       March 25, 2017
 
Follow Maggie at @MaggieBlogs
 
source: www.care2.com


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Breathe and Focus: How Practicing Mindfulness Improves Mental Health as We Age

As we age, it’s natural to worry about possible declines in our mental and brain health. Many older adults are concerned about things like memory loss and poorer attention, forgetting names, and taking longer to learn new things. As a result, as we get older we may feel more distress, sadness, and/ or anxiety that can decrease our quality of life. However, we can do something to address these concerns. The answer is mindfulness. Research shows that it can improve brain functioning, resulting in thinking and feeling better as we get older (e.g., Chambers et al., 2007; Chiesa et al., 2010; Prakash, 2014).

What is mindfulness?

Mindfulness is an Eastern meditation practice that originates from Buddhism (Baer, 2003). It involves directing our attention to the present moment. Mindfulness can help block irrelevant information and enhance emotional control which in turn can improve the mental health of older adults. For instance, mindfulness could be sitting quietly and not letting your mind wonder, but instead focusing on your breathing. You would breathe in slowly from your nose and breathe out slowly from your mouth.

Mindfulness helps cognitive health 

Practicing mindfulness improves functioning in certain brain areas associated with paying attention and keeping focus. It can help us become less distracted and increase our focus on what we want to pay attention to (Prakash, 2014). Research on mindfulness demonstrated improvements in concentration, attention, and even memory (Chambers et al., 2007; Chiesa et al., 2010; Prakash, 2014).

Mindfulness helps emotional health 

In addition, mindfulness can benefit our emotional health as we age. It promotes an increase in self-awareness that allows for better control of our feelings. We can use mindfulness to focus on positive feelings, and less so on the negative feelings. Research (Brown & Ryan, 2003; Chambers et al., 2007; Ostafin et al., 2006) has shown that mindfulness can:

  • Decrease depressive symptoms;
  • Reduce focus on negativity;
  • Reduce focus on distress; and
  • Increase self-control.
mindfulness

Mindfulness benefits us in the short term and long term

In research studies, short-term practice of mindfulness (i.e., practicing mindfulness for 10 days) has helped to improve attention and focus by reducing the effects of distraction (Chambers et al., 2007; Ostafin et al., 2006). Long-term mindfulness training shows greater effects in being able to maintain focused attention which leads to better thinking and mood. So, as with most things, “more” is “better”. The more we practice mindfulness consistently, the better our mental health will be as we age!

For more information, check out this essential guide to mindfulness for older adults and these 6 mindfulness exercises!

 

By Flora Ma (Clinical Psychology PhD student, Palo Alto University) and 
Rowena Gomez, PhD (Associate Professor, Palo Alto University) 
MAY 25, 2016
 

Biographies:

Flora Ma is a Clinical Psychology PhD student at Palo Alto University. She graduated from the University of British Columbia in 2014, with a major in Cognitive Systems.  She has particular research and clinical interests in aging, neuropsychology and life span studies. She is also a student member of the American Psychological Association.

Dr. Rowena Gomez is Director of Clinical Training for the PhD Clinical Psychology Program and Associate Professor at Palo Alto University. Dr. Gomez’s research focus has been in geropsychology, neuropsychology, and depression.

References:

Baer, R. A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice. http://doi.org/10.1093/clipsy/bpg015

Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822–848. http://doi.org/10.1037/0022-3514.84.4.822

Chambers, R., Lo, B. C. Y., & Allen, N. B. (2008). The impact of intensive mindfulness training on attentional control, cognitive style, and affect. Cognitive Therapy and Research, 32(3), 303–322. http://doi.org/10.1007/s10608-007-9119-0

Chiesa, A., Calati, R., & Serretti, A. (2011). Does mindfulness training improve cognitive abilities? A systematic review of neuropsychological findings. Clinical Psychology Review. http://doi.org/10.1016/j.cpr.2010.11.003

Ostafin, B. D., Chawla, N., Bowen, S., Dillworth, T. M., Witkiewitz, K., & Marlatt, G. A. (2006). Intensive Mindfulness Training and the Reduction of Psychological Distress: A Preliminary Study. Cognitive and Behavioral Practice, 13(3), 191–197. http://doi.org/10.1016/j.cbpra.2005.12.001

Prakash, R. S., De Leon, A. A., Patterson, B., Schirda, B. L., & Janssen, A. L. (2014). Mindfulness and the aging brain: A proposed paradigm shift. Frontiers in Aging Neuroscience. http://doi.org/10.3389/fnagi.2014.00120


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Stress Reduction is More Important Than Eating Well

Your stress is doing more harm than your diet is doing good. A recent study published in Nature makes the claim that stress can actually override healthy food choices. Yes, that means the chronic stress in your lifestyle has the potential to be far more damaging than that (large) piece of cake you had this weekend.

In the published study, 58 women were given a survey to determine their recent stress levels. Then, on separate days, they were given either a meal very high in saturated fat or a meal very high in plant fats (sunflower seed oil). When women were not stressed the day prior, only those who consumed the saturated fat exhibited increased inflammation markers. However, when women were stressed, both meals were associated with significantly increased inflammation markers, namely C-reactive protein. So, the study seems to suggest that the inflammatory action of chronic stress overrides the benefits of healthier dietary choices.

Whether or not you agree with the study’s assumptions (that saturated fats are unanimously unhealthy and plant-based oils are unanimously healthful), this study does make one startling point: stress has an incredibly powerful inflammatory response in our bodies. So powerful that it may actually override a healthy, anti-inflammatory diet.

stress

However, since neither of the meals consumed in the study were extravagantly ‘healthy,’ it would be interesting to see the study conducted with a meal loaded with vibrant, rainbow-colored produce in place of the plant oil meal to see if it would yield different results. It seems logical that the benefits of a sub-par, extremely high fat meal (60 grams), plant-based or not, cannot provide enough anti-inflammatory support to combat the effects of stress. However, with the potent anti-inflammatory effect of green plants, would stress still have such a devastatingly inflammatory effect? It would make an interesting study also to differentiate inflammatory saturated fats and anti-inflammatory saturated fats, rather than demonizing all saturated fats as harbingers of disease.

Regardless, it’s safe to say that no matter what your diet may be, stress management needs to be included in your lifestyle. Stress is a powerful and underestimated force in our lives. Find mindful practices such as yoga, exercise, social support, meditation and journaling to keep yourself mindful and balanced. And remember, moderation is the key with everything. Stress is an invisible danger, so we all should do our best to keep it in check.

This brings us to an interesting discussion. When you cheat on your diet and eat something ‘bad,’ and you notice the mental and physical mal-effects the next day, would you feel such unpleasant symptoms if you weren’t so stressed and guilt-ridden about eating something ‘bad’? Could a lot of the difficulties we experience in diet struggles be linked to the inflammatory and mentally-impeding effects of stress? I’d wager that stress plays a deeper role in our ailments than we have yet realized.

By: Jordyn Cormier     October 3, 2016
source: www.care2.com