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Why Stress Happens and How to Manage It
Recipe of the Day: Skillet Lemony Chicken and Artichokes
American Health
June 19, 2024
Nutrition Corner
Switching to a protein-rich diet may change gut bacteria and aid weight loss: Emerging research suggests that diets rich in protein may alter gut bacteria and their metabolites, potentially influencing body weight and composition, according to a recent study in mice. This highlights the potential for personalized diets tailored to an individual’s gut microbiome to enhance health outcomes, though further research is needed to validate these findings and their application in humans.
Research finds link between fatty foods and anxiety: New research from the University of Colorado Boulder suggests that consuming a high-fat diet, particularly one rich in saturated fats, can disrupt gut bacteria, alter behavior, and affect brain chemistry in ways that may exacerbate anxiety. The study underscores that the impact of junk food extends beyond weight gain, highlighting its potential to influence mental health by disturbing the gut-brain axis.
Recipe for The Day
Skillet Lemony Chicken and Artichokes: This skillet chicken dish features crispy chicken thighs cooked with golden-brown artichoke hearts and lemon slices, simmered in a flavorful broth with shallots, garlic, and white wine, then finished in the oven and garnished with fresh parsley. It's a hearty meal perfect for a cozy dinner or entertaining, complemented well by dry white wine.
Lifestyle & Fitness Focus
If you're looking to boost your arm strength, here are six effective triceps exercises designed by Stillwaggon that can be integrated into any upper body workout routine. These exercises can be done after warming up with larger muscle groups or as part of your focused arm strengthening session.
Classic Push-Up (or Modified Push-Up)
Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Lower yourself by bending your elbows to about a 45-degree angle, then push back up. Modify by keeping your knees on the floor or increasing difficulty by elevating your feet on a bench.
Tricep Dips
Sit on the edge of a chair or bench with your hands gripping the edge beside your hips. Lift your hips off the seat and lower yourself by bending your elbows until they are at a 90-degree angle, then push back up. Increase intensity by straightening your legs or elevating your feet on another bench.
Tricep Press Downs
Stand with a resistance band in one hand, looped around the other hand. Keep the elbow close to your body and press the hand holding the band downwards until the arm is fully extended. Switch sides after completing reps.
Tricep Extensions
Sit or stand with dumbbells in hand. Extend your arms overhead with elbows bent, then lower the weights behind your head. Extend arms back overhead and repeat. Adjust by using one weight held with both hands if needed.
Skull Crushers
Lie on your back with knees bent and feet flat on the floor. Hold dumbbells above your chest with palms facing each other. Keep elbows stationary as you lower the weights towards your head, then extend back up.
Narrow Chest Press
Lie on your back with knees bent and feet flat. Hold dumbbells above your chest with palms facing each other. Bring the weights together over your chest, then lower them towards your chest while keeping elbows close to your sides. Extend arms back up and repeat.
Incorporate these exercises into your workout routine to target and strengthen your triceps, enhancing overall arm strength and stability. Adjust the difficulty level as needed to challenge yourself and achieve optimal results.
Stress is a natural response to challenges or threats, but prolonged stress can negatively affect health and well-being. Managing stress involves various strategies such as exercise, prioritization, and seeking support.
Stress can stem from work, relationships, financial pressures, and other sources that challenge a person's sense of well-being. While stress can sometimes motivate and aid in survival through the body's fight-or-flight response, excessive or frequent stressors can harm both mental and physical health.
When confronted with stress, the body releases hormones like cortisol and adrenaline, preparing it to confront or evade danger. This physiological reaction includes increased heart rate, heightened alertness, and tense muscles, all aimed at enhancing the body's ability to respond to threats.
According to the American Psychological Association (APA), common stressors in the United States include work and financial concerns, highlighting the pervasive nature of stress in daily life.
Types of Stress
The National Institute of Mental Health (NIMH) distinguishes between acute and chronic stress, each requiring different management approaches. Acute stress is short-term and typically resolves once the stressor is alleviated, such as meeting a deadline or resolving an argument. Chronic stress, however, persists over an extended period and can result from ongoing situations like financial hardship or dysfunctional relationships.
Chronic stress can disrupt the body's normal stress response, potentially leading to long-term health issues such as cardiovascular problems, weakened immune function, and mental health disorders like depression and anxiety.
Symptoms and Effects
Physically, stress manifests as increased blood pressure, rapid breathing, and muscle tension. It can also lead to emotional symptoms like irritability, fatigue, and difficulty concentrating. Behavioral changes such as overeating, substance abuse, and social withdrawal are also common responses to stress.
Chronic stress, if left unchecked, can escalate into serious health complications including heart disease, high blood pressure, and exacerbation of pre-existing conditions like diabetes.
Causes of Stress
Stress can be triggered by various life events and circumstances, including job-related issues, financial instability, family problems, illness, and major life changes like moving or relationship issues. Individuals may react differently to stress based on their personal resilience and past experiences.
Management and Coping Strategies
Effective stress management involves adopting healthy lifestyle habits such as regular exercise, balanced nutrition, and adequate sleep. Techniques like mindfulness, relaxation exercises, and talking to supportive individuals can also help alleviate stress.
Seeking professional help from a doctor or therapist may be necessary for those experiencing chronic stress or struggling to cope effectively. Therapies and medications may be recommended to address underlying conditions contributing to stress.
Improving grip strength is crucial alongside building larger muscle groups like biceps and glutes.
Grip strength refers to the ability to securely hold objects and manage their weight effectively.
Top Exercises for Enhancing Grip Strength
There are three primary types of grip strength to develop:
Crush Grip:
Towel Wring
Type: Crush Grip
Equipment: Towel, Water
Method: Wet a towel and hold each end horizontally in front of you. Grip the ends and wring the towel in opposite directions until no more water can be squeezed out. Repeat in both directions, at least 3 sets.
Hand Clench
Type: Crush Grip
Equipment: Stress Ball or Tennis Ball, Grip Trainer
Method: Hold a ball in your palm and squeeze with your fingers, excluding the thumb. Repeat 50-100 times daily for noticeable improvements.
Support Grip:
Dead Hang
Type: Support Grip
Equipment: Pull-Up Bar or Strong Horizontal Object
Method: Hang from a bar with straight arms, gradually increasing hang time up to 2 minutes by increments of 10 seconds.
Farmer’s Carry
Type: Support Grip
Equipment: Dumbbells (20-50 pounds)
Method: Walk 50-100 feet with dumbbells at your sides, maintaining an upright posture. Repeat for 3 sets.
Pinch Grip:
Pinch Grip Transfer
Type: Pinch Grip
Equipment: Two Weight Plates (10 pounds each)
Method: Hold a weight plate between fingers and thumb, transfer it from one hand to another, and repeat 10 times, 3 times a day.
Plate Pinch
Type: Pinch Grip
Equipment: Two Weight Plates (10 pounds each)
Method: Grip weight plates between fingers and thumb, lift and hold for 5 seconds, and repeat 5-10 times, 3 times a day.
Importance of Grip Strength
Grip strength is essential for daily activities such as lifting groceries, carrying children, and participating in sports like tennis and golf. It also correlates with overall muscle strength and cognitive function, as supported by various studies.
Developing grip strength contributes significantly to overall physical fitness and mental well-being. Incorporate these exercises into your routine, alongside exploring additional variations, for a comprehensive grip strength training regimen that enhances your health and performance.
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