De-Stress: Feel Well, Be HappyEliminando estrés: Siéntete bien, se feliz
By: Keith
According to some interesting new research, not all fat is the same, and there is a well documented connection between fat and stress (Except in Buddha’s case). Elissa Epel, of the Health Psychology Department at the University of California at San Francisco has been studying the effect of stress and hormone imbalances as they relate to the storage of fat. Her findings shed light on what many of us already know from firsthand experience, that stress causes us to gain weight. Epel says that there are two basic kinds of fat, visceral fat and peripheral fat. Visceral fat is stored in the abdomen and is responsible for cushioning the internal organs; it’s essentially core fat. Peripheral fat is the fat that collects on the hips and arms and other more visible parts of the body. It’s ugly, but it’s not really that terrible in terms of overall health, at least not compared to visceral fat. Visceral fat is what’s most connected to high cholesterol, diabetes and other lifestyle related diseases. Go here for a more complete commentary on Epel’s research.
Step One, Two and Three: De-Stress
A finding of the above mentioned research is that visceral fat is affected by hormones associated with stress, cortisol and adrenaline in particular. The more of these stress hormones a person has circulating in their body the more visceral fat they’re likely to store (genetics plays a role in how much). Step one then, in the search for a better life, is to de-stress. Stress leads to poor health, but it also leads to poor spirit. It makes people unhappy in their circumstances, and it makes them neglectful of themselves and others. It stands to reason that an improved spirit is the way to less stress. Prayer, meditation, martial arts, yoga – it’s all the same. They’re methods people use to focus on something unseen. Whether you believe a higher power is guiding your existence or that a cosmic force within you is responsible the idea is the same; you have to drop your selfishness to concentrate on something more important. Finding a way to release negative energy and unwind should be a priority. My top 5 De-stressing techniques are:
1. Yoga: I do yoga and martial arts for the same reason. They both allow me to focus on technique and perfection. The pursuit of perfection is endless because it’s an impossible goal. The more we practice the more we realize it, and that brings us closer to a meaningful existence. Trust me, it makes sense.
2. Martial Arts: It can be Tai-Chi or Karate. Fighting, without sounding too contemplative about it, is like playing music or dancing. Musicians and dancers feel their art is a spiritual matter. Martial Artists are the same. Focus and release, that’s what it is.
3. Tea: If you have not read The Book of Tea, you should. It’s on my permanent top 10 list, and it’s what turned me on to the simple perfection of tea. I didn’t create the tea leaf, but I get to enjoy it. I didn’t make the bowl, but I get to use it. Many things have to happen to make tea, and I am at the end of that chain of events. That revelation puts our lives in perspective. We enjoy the efforts of others just like others should enjoy what we contribute.
4. Nap: A nap in the middle of the day is perhaps the best stress reliever of them all. In fact, the duration of a nap is barely accountable for the satisfaction afterwards. Have you ever just napped for 5 minutes and been fresh for hours afterwards? Give it a try.
5. Write: Writing for me is like punching a bag. I get to take whatever I’ve been holding onto emotionally and put it on paper. Some of my writing sees the light of day; most of it doesn’t.
Whatever you need to do to either get rid of built up stress is something that needs doing. Meditation, prayer or just a simple nap are all good choices. Maybe there’s something else you like to do. The goal for everybody should be to find peace in their lives so they can start living happily.
De acuerdo con nuevos y muy interesantes estudios, no toda gordura es igual, y existe una bien documentada conexión entre la gordura y el estrés (Excepto en el caso de Buda). Elissa Epel, del Departamento de Psicología de la Universidad de California en San Francisco ha estad estudiando los efectos del estrés y los desequilibrios hormonales referentes al acumulamiento de grasa. Sus resultados iluminan el camino que muchos de nosotros conocíamos por experiencia propia, el estrés nos causa ganar peso. Epel dice que existen dos clases básicas de gordura (grasa o tejido adiposo), gordura visceral y gordura periférica. La gordura visceral se encuentra localizada en el área abdominal y es responsable por la amortiguación de nuestros órganos internos; es la grasa esencial de la parte central de nuestros cuerpos. La gordura periférica es la grasa que se almacena en las caderas, los brazos y otras áreas del cuerpo más visibles. Se ve horrible, pero no es tan mala en términos de salud en general, al menos no en comparación con la gordura visceral. La gordura visceral es la que está más conectada con el colesterol alto, la diabetes y otras enfermedades relacionadas con el estilo de vida. Ve aquí para leer un comentario completo sobre las investigaciones hechas por Epel.
Pasos uno dos y tres: Elimina el estrés
Uno de los resultados de la investigación mencionada arriba es que la gordura visceral es afectada por las hormonas asociadas particularmente con el estrés, cortisol (o hidrocortisona) y la adrenalina. Entre más hormonas de este tipo una persona tiene circulando en su cuerpo más gordura visceral van a tender a acumular (los genes son determinantes la cantidad a acumular). El primer paso entonces, en la búsqueda por una vida mejor, es eliminar el estrés. El estrés conduce a una mala salud, pero también conduce a la pobreza de espíritu. Hace que la gente sea infeliz con sus circunstancias, y les hace descuidados de sí mismos y otros. Es de entenderse entonces que un espíritu mejorado es el camino de tener menos estrés. Oración, meditación, artes marciales, yoga – todos son lo mismo. Son métodos que la gente utiliza para enfocarse en algo que no se puede ver. Ya sea que tú creas en un poder supremo está guiando tu existencia o que una fuerza cósmica dentro de ti es la responsable, la idea es la misma; tú tienes que abandonar tu egoísmo para concentrarte en algo mucho más importante. El encontrar una manera de liberarte de las energías negativas y relajarte debería ser una prioridad. Mis mejores 5 técnicas para eliminar el estrés son:
1. Yoga: Yo hago yoga y artes marciales por la misma razón. Ambas me ayudan a enfocarme en técnica y perfección. La búsqueda de la perfección es interminable porque es una meta imposible de alcanzar. Entre más practicamos más nos damos cuenta de eso, y eso nos acerca más a una existencia con sentido. Créeme, tiene sentido.
2. Artes Marciales: Ya sea Tai-Chi o Karate. El pelear, sin sonar demasiado contemplativo, es igual al tocar música o bailar. Los músicos y bailarines sienten que su arte es algo espiritual. Los artistas marciales sienten lo mismo. Enfoque y liberación, de eso se trata.
3. Té: Sí tú no has leído El Libro del Té, deberías hacerlo. Yo lo tengo permanentemente en mi lista de los mejores 10 libros, y es el que me convirtió a la simple perfección del té. Yo no creé la hoja del té pero la disfruto. Yo no hice el tazón, pero lo uso. Muchas cosas tienen que ocurrir para que el té exista, y yo me encuentro al final de la cadena de esos eventos. Esta revelación pone nuestras vidas en perspectiva. Nosotros disfrutamos de los esfuerzos de otras personas de la misma manera que otras persona deberían disfrutar de lo que nosotros proveemos.
4. Escribir: Una siesta en medio del día es tal vez la mejor manera que existe de eliminar el estrés. De hecho, la duración de la siesta ni siquiera cuenta en determinar la satisfacción que se siente después de esta. ¿Has tenido la experiencia de haber dormido una siesta por solo 5 minutos y haberte sentido fresco por horas después de esta? Deberías intentarlo.
5. Siesta: Escribir para mí es como golpear un saco de boxeo. Consigo descargar todo lo que me estoy guardando emocionalmente para ponerlo en papel. Algunas de las cosas que he escrito han salido a la luz; pero la mayoría no lo ha hecho.
Cualquiera que sea lo que tu necesites para deshacerte del estrés que tienes acumulado es algo que necesitas hacer. Meditación, oración o una simple siesta son todas buenas opciones. Tal vez haya algo más que a ti te guste hacer. La meta de cada uno de nosotros debería ser el encontrar paz en nuestras propias vidas para que empecemos a vivirlas felices.
I’m with you on writing, man. It’s a great stress reliever to just get it down, even if it goes nowhere.
Tea’s been a problem for me, though, as recently it’s been keeping me awake nights. That’s too bad because I really enjoy it. Yes, yes, I know, switch to decaf.
Of course, my “not stressed” level isn’t really seen as “not stressed” or even “calm” by most people, but I know what it is.
.-= Paradox13VA´s last blog ..We Can, And We Did =-.
Paradox: Caffeine seems to have to opposite effect on me. I drink a cup of tea before bed and it puts me right to sleep. But, then again, I’m weird. Yeah, my wife sometimes says “Chill out!” I say “I am. I’m totally calm.” She doesn’t believe me — but I swear…
I totally need to de-stress! I have two yoga DVD’s sitting in my room still with the plastic on the outside. I got them two years ago. Oops…..
.-= J.R. Reed´s last blog ..ModernMom no mas =-.
J.R: Use the DVD’s! Well, I did that with a couple of DVD’s too. I actually just broke the seal on them last week (I’ve had them for a year now) because I was sick of looking at them every time I went to work out. Course, now I look at them anyway and make up excuses not to use them (which is harder now because they’re out of the wrapper). Doh
My favorite way to relieve stress is to spend time with my kids … playing WoW, wrestling, watching a movie, or just hanging out. It reminds me of why I do most of the things that stress me out (like commute forever to a job I hate)…
Unfortunately, when they put their minds to it, my kids can also be my number one stressor. Funny that, huh?
.-= goofdad´s last blog ..TGIF =-.
GoofDad: It’s funny how kids can fall into both the stress and the de-stress categories, isn’t it? I tried playing WoW about a year ago and I couldn’t figure it out so I gave up. I’ve got some friends who are really into it. They say they do it to de-stress too. Interesting. Commuting to a sucky job is no fun.
I REALLY like this article! Do you have any on sleep habits? or anything related?
I like articles like this..
Thanks, Kody. I don’t have any on sleep habits, but that’s a good idea.
My favorite stress reliever is expressive art (exercise being #1). I paint or draw or create something completely intuitively without concern for the outcome.
Kind of like stream of consciousness writing. AAAhhhh. Release.
.-= Debbie Lattuga´s last blog ..Creativity and the Inner Critic =-.
Debbie: If only I could draw… That’s why I write; it’s sorta the same idea but doesn’t require a steady hand
There’s no question that stress is at the base of many ills. But dealing with it (especially as a parent) – no magic solution. I’m the one at the computer with the espresso bag. . .
.-= BigLittleWolf´s last blog ..The Butterfly Effect =-.
Great, insightful post Keith. If you been reading my blog lately you know I am going through a lot of stress recently.
Off to brew me a cup of tea
.-= Seattledad (Luke, I am Your Father)´s last blog ..A Chase Scene to Cherish =-.
I like your tips because they stay off the beaten paths. I would like to get into yoga, but don’t really know where to start. Got any tips on good websites, videos, books? Thanks!
Alison
I so agree with you about taking a nap. Sleeping cures all in my book! Also, I used to do martial arts, great way of relieving stress.
I am going to be a stay at home dad soon. Wife taking up a part time job so I will be looking after the kids! Looking forward to it. Not sure I will get any naps in though,