These aren’t SuperAger secrets at all, they are very simple techniques to keep your body and brain functioning for a long time. I believe that they are simple, but not necessarily easy, for a lot of people.
Tag Archives: relaxation
Five Simple SuperAger Tips
Resilience to stress can be measured and controlled in the brain and body
Recent research has begun to identify the neural mechanisms in stress responses that may lead to the development of resilience. The findings were presented at Neuroscience 2021, the annual meeting of the Society for Neuroscience and the world’s largest source of emerging news about brain science and health.
Resilience to stress is the ability of an individual to cope with hardship; this ability comes easier to some individuals than others. A person’s level of resilience can be a determining factor for successfully coping with stressful events. Individuals who suffer from post-traumatic stress disorder (PTSD), anxiety, depression, and other disorders may one day benefit from treatments targeting specific circuits and regions of the brain. However, the exact mechanisms of resilience, such as how it mediates the relationship between the brain and the rest of the body, are not yet known.
New findings show:
- Activation of a subset of touch neurons in the skin can reduce stress hormones after minor stress; the elimination of these neurons leads to depression-like behavior (Melanie Schaffler, University of Pennsylvania).
- In rats who exhibit high anxiety and passive coping behavior, biological sex moderates the presence of resilience and active coping styles in adulthood after adolescent stress (Eva E. Redei, Feinberg School of Medicine, Northwestern University).
- PTSD-prone rats have higher levels of urinary adrenaline and more inflammation-associated bacteria in their gut; exposure to stress significantly alters their gut microbiota (Esther Sabban, New York Medical College).
“Stress affects us in many ways, and these studies show us that resilience is also multi-faceted,” said press conference moderator Martha Farah, Walter H. Annenberg Professor in Natural Sciences and director of the Center for Neuroscience & Society at the University of Pennsylvania. “Discovering the brain mechanisms of resilience is arguably the holy grail of psychiatry. These findings will contribute to new treatments for PTSD and other anxiety and mood disorders.”
Everyone experiences stress in their lives. To read further on it in this blog, type STRESS into the Search Box on the right.
New study uncovers details behind the body’s response to stress
- New research reveals how key proteins interact to regulate the body’s response to stress
- Targeting these proteins may help treat or prevent stress-related psychiatric disorders
The biological mechanisms behind stress-related psychiatric conditions, including major depressive disorder and post-traumatic stress disorder (PTSD), are poorly understood.
New research now details the interplay between proteins involved in controlling the body’s stress response and points to potential therapeutic targets when this response goes awry. The study, which was conducted by an international team led by investigators at McLean Hospital, appears in the journal Cell Reports.
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Stay in touch with your emotions to reduce pandemic-induced stress
I have written about stress and relaxation numerous times in the past 10 years. The coronavirus has created a variation on that theme.
Everybody, it seems, is stressed out to some degree by the coronavirus pandemic.
It may be anguish over the sickness or death of a friend or family member. It may be anxiety over a job that has been altered or eliminated. It may be disquiet over the competing demands of work and family while working from home.
These are natural emotions during stressful times, says Emily Kroska, a clinical psychologist at the University of Iowa. The good news, she adds, comes from a new study she led that shows how people might reduce their distress.
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Yoga and meditation reduce chronic pain – Study
A mindfulness-based stress reduction (MBSR) course was found to benefit patients with chronic pain and depression, leading to significant improvement in participant perceptions of pain, mood and functional capacity, according to a study in the Journal of the American Osteopathic Association. Most of the study respondents (89%) reported the program helped them find ways to better cope with their pain while 11% remained neutral.
Chronic pain is a common and serious medical condition affecting an estimated 100 million people in the United States, which correlates with annual costs of approximately $635 billion. The small-scale study was conducted in a semi-rural population in Oregon where issues of affordability, addiction and access to care are common. Participants received intensive instruction in mindfulness meditation and mindful hatha yoga during an eight-week period.
Yoga Can Improve Anxiety – Study
Having practiced yoga on an off for over 30 years, I am a believer in its benefits in terms of flexibility, relaxation and strength. I do confess, however, a general ignorance of the anxiety disorder and treatments for it.
Yoga improves symptoms of generalized anxiety disorder, a condition with chronic nervousness and worry, suggesting the popular practice may be helpful in treating anxiety in some people.
Led by researchers at NYU Grossman School of Medicine, a new study found that yoga was significantly more effective for generalized anxiety disorder than standard education on stress management, but not as effective as cognitive behavioral therapy (CBT), the gold standard form of structured talk therapy that helps patients identify negative thinking for better responses to challenges. Continue reading
Filed under anxiety, dealing with stress, relaxation, stress, yoga, yoga benefits
Calming your mind – Mayo Clinic
The coronavirus attacks us on a number of fronts, respiratory system big time. But, living in the shadow of the virus takes a toll on all of us whether we succumb to the disease or not. It has changed our daily lives in many stressful ways. The following is from Dr. Amit Sood , former internal medicine physician at Mayo Clinic. He was director of research in the Complementary and Integrative Medicine Program at Mayo Clinic in Rochester, Minnesota, and was chair of the Mind-Body Medicine Initiative at Mayo Clinic.
Imagine it is spring 2025
Tucked in your blanket, trying to sleep at night, your mind travels back five years.
You remember the fear — fearing doorknobs, grocery bags, light switches, sneezes, handshakes and hugs.
You remember the sadness — the loss of freedom, time with colleagues, birthday parties, sleepovers, visits to the mall.
You remember the anger — anger at human greed, irrationality, willful ignorance.
You remember the grief — sobbing at the loss of fellow beings who breathed their last breath alone in an ICU to the sound of a ventilator.
But it’s not all negative.
Filed under coronavirus, coronavirus risk, COVID-19, relaxation
Heart and brain health – Infographic
I have written about the brain benefits of exercise time and again. Here, is some further info on benefits for the brain and heart.
Filed under alcohol, good night's sleep, heart, heart health brain health, relaxation, sleep
Why stress and anxiety aren’t always bad
People generally think of stress and anxiety as negative concepts, but while both stress and anxiety can reach unhealthy levels, psychologists have long known that both are unavoidable — and that they often play a helpful, not harmful, role in our daily lives, according to a presentation at the annual convention of the American Psychological Association.
“Many Americans now feel stressed about being stressed and anxious about being anxious. Unfortunately, by the time someone reaches out to a professional for help, stress and anxiety have already built to unhealthy levels,” said Lisa Damour, PhD, a private-practice psychologist who presented at the meeting. Damour also writes a regular column for The New York Times and is author of the book “Under Pressure: Confronting the Epidemic of Stress and Anxiety in Girls.” Continue reading
Filed under anxiety, dealing with stress, relaxation, stress, stress reduction
5 Tips for a Healthier Morning – Rush
I have to confess that I am a morning person. Have been all my life. I am up around 4:00 to 4:30 AM most mornings. Yes, I go to sleep close to 9:00 PM. When I was working I stayed up a bit later and woke up about a half hour later. I realize that this is not typical of most people, particularly those with jobs. So, I thought I would share this item from the Rush University Medical Center here in Chicago.
Give your morning routine a makeover
Does your morning go anything like this?
Being in bed feels so good that you can’t get up, so you hit snooze — three or four times.
Once you open your eyes, you realize you have a 9:00 o’clock meeting, so you check your email while still in bed to get ahead of the workday.
Now you’re running late. You throw down vitamins with a glass of juice. You can’t find your keys or your left shoe and run around the house until you’ve found both.
Finally in the car, you grab the biggest coffee you can order and two glazed donuts at the drive-thru, and traffic has you fuming before you even get to work.
All that rushing around can set a negative tone for the entire day, making you feel stressed, lethargic and irritable — and, possibly, affecting your ability to focus on tasks or calmly cope with work-related crises.
To help get your day off to a better, and healthier, start, follow these tips from Maria C. Reyes, MD, an internist at Rush University Medical Center. Continue reading
Filed under good night's sleep, hydration, protein, relaxation, sleep aids
Breath control helps quell errant stress response – Harvard
A hundred years ago, it seems, I dated a woman who taught yoga. While we were dating I did yoga every day. After we parted, I still practiced daily yoga for some years. While I still do yoga from time to time, one aspect I have carried into my daily life is breath control. I can honestly say that I use it to calm myself at some point every day of my life. I also employ it at night when I finally crawl under the covers. I am quick to sleep. Herewith Harvard Medical School on relaxation techiques.
The term “fight or flight” is also known as the stress response. It’s what the body does as it prepares to confront or avoid danger. When appropriately invoked, the stress response helps us rise to many challenges. But trouble starts when this response is constantly provoked by less momentous, day-to-day events, such as money woes, traffic jams, job worries, or relationship problems.
Health problems are one result. A prime example is high blood pressure, a major risk factor for heart disease. The stress response also suppresses the immune system, increasing susceptibility to colds and other illnesses. Moreover, the buildup of stress can contribute to anxiety and depression. We can’t avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them. One way is to invoke the relaxation response, through a technique first developed in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson. The relaxation response is a state of profound rest that can be elicited in many ways, including meditation, yoga, and progressive muscle relaxation.
Breath focus is a common feature of several techniques that evoke the relaxation response. The first step is learning to breathe deeply.
Deep breathing benefits Continue reading
Filed under dealing with stress, stress, stress reduction, yoga, yoga benefits
9 Secrets Of The World’s Longest Living People
Here is a really useful summary of successful aging guidelines.
What is the secret to longevity, and why do some people attain it while others don’t? Is it sheer luck, or are there some key factors at play here? Are we all born with the same potential to live a long and healthy life or is that determined solely by genetics?
Interestingly, it seems as though people living in specific regions of the world tend to live longer than those living elsewhere. So, what is it about these specific regions that offer people a chance to live a full life? This was the question that National Geographic explorer Dan Buettner wanted to answer.
Through his research, Buettner identified five geographic locations where people have been observed to live the longest. He has identified these regions as “Blue Zones,” and found that even though these zones differ widely geographically, the diets and lifestyles of their residents share much in common.
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Filed under aging, dealing with stress, stress, stress reduction, successful aging
Sounds of nature help us to relax – Study
I am a great believer in enjoying the outdoors. I ride my bike outdoors instead of opting for the exercise bike at the health club. Ditto, walking. I walk a lot outside rather than on the treadmill. So, I was very happy to run across this study from the Brighton and Sussex Medical School (BSMS).
The gentle burbling of a brook, or the sound of the wind in the trees can physically change our mind and bodily systems, helping us to relax. New research explains how, for the first time.
Researchers at BSMS found that playing ‘natural sounds’ affected the bodily systems that control the flight-or-fright and rest-digest autonomic nervous systems, with associated effects in the resting activity of the brain. While naturalistic sounds and ‘green’ environments have frequently been linked with promoting relaxation and well being, until now there has been no scientific consensus as to how these effects come about. The study has been published in Scientific Reports. Continue reading
Filed under Exercise, nature, nature sounds, relaxation
Harnessing stress – Harvard
Dealing with stress seemed like a daily occurrence back when I was in the working world. These days, being retired, it’s a different story. I know that many of you are still working and deal with severe stresses on a regular basis. For that reason, I have written numerous posts on the subject. I offer some examples at the bottom of this post.
Here is Harvard taking a positive look at stress:
Changing your mindset doesn’t mean taking a Pollyanna view of the world. The key isn’t to deny stress, but to recognize and acknowledge it — and then to find the upside, because a full-throttle fight-or-flight response is not the only possible reaction to stress (at least when the stress does not involve a potentially life-threatening situation).
In people with a more stress-hardy mindset, the stress response is often tempered by the challenge response, which accounts for the so-called excite-and-delight experience that some people have in stressful situations, such as skydiving. Like the typical stress response, the challenge response also affects the cardiovascular system, but instead of constricting blood vessels and ramping up inflammation in anticipation of wounds, it allows for maximum blood flow, much like exercise. The balance of hormones is different, too, including more DHEA. Continue reading
Filed under dealing with stress, Harvard, Harvard Medical School, relaxation, stress, stress reduction
Stress relief tips – Harvard
Stress is like some kind of shark that has gotten into our private swimming pool and threatens to ruin our otherwise perfect day. I have written about it numerous times. At the bottom of this post, I list some of my favorites.
Here is what Harvard has to say.
Stress in adults, especially older adults, has many causes. You may experience it as a result of managing chronic illness, losing a spouse, being a caregiver, or adjusting to changes due to finances, retirement, or separation from friends and family. Fortunately, there are plenty of things you can do for stress relief.
Tailor the treatment
The type of stress relief that works best depends on what someone is experiencing. For example, if insomnia is a considerable source of stress in adults, a special type of cognitive behavioral therapy designed to treat insomnia, called CBT-i, may help. It aims to correct ingrained patterns of self-defeating behavior and negative thoughts that can rob you of sufficient amounts of sleep. In fact, the American College of Physicians now recommends CBT-i over medications as the first-line treatment for insomnia.
If disability is a source of stress, changes in your home may help you live more independently. Turn to your doctor, a geriatrician, an occupational therapist, or a staff member at your local council on aging for guidance. Continue reading
Filed under dealing with stress, Exercise, exercise benefits, Harvard, stress, stress reduction
Sore back? Try yoga
I have written about yoga a number of times here. A while I posted on a yoga study – yoga and back pain.
For the record, I dated a yoga teacher some years ago and practiced it religiously for the two years we were together and for several years afterward. So I am very familiar with its practice and results. I have certainly used the relaxation techniques available from yoga breathing virtually every day of my life.
I recently had some problems with my lower back. It was stiff and painful. It also felt like I was aggravating it riding the bike. So I went to the doctor. Upon examination, she told me that at my age, I may have lost some of my flexibility, particularly in my spine. She recommended doing some yoga to see if it gave me relief.
First, some back pain facts.
WebMD says, “Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain.”
More than three million cases per year are reported in the U.S. alone. Continue reading
Filed under back pain, lower back pain, yoga