Stress is always among us and you cannot avoid or get rid of it!
1. We live in a changing world.
2. When you are in school, you want to have better marks.
3. When you are employed you want to do better job
4. When you have your own business, you want to make your business successful.
5. It is time for retirement; you may have to handle the different health problems
6. You may also worry about your spouse, children or grandchildren.
Therefore “stress” is part of our life until you leave this world!
We all know long time under stress will harm our health and our emotion.
We often said, don’t be too stressful, relax why not you retire because the work is too stressful. These are common sayings by many people about stress.
Since we live in a changing world, there is no way to get rid of it or avoid the stress unless one die, then we must derive a method to relax and manage the stress.
There are different programs to relax such as meditation, yoga, exercises, Kung Fu, Tai Chi or take a vacation (don’t forget taking a vacation also have stress). Doesn’t matter what program you use – the question is – are you able to do it every day, and anywhere even during your travel.
Here is a method I learned to use after I had my heart problem and I found it make sense and easy to do. It is called Relaxation Response by Dr, Herbert Benson, M.D., Associate Professor of Medicine, Harvard Medical School.
1. Sit quietly in a comfortable position
2. Close your eye
3. Deeply relax all your muscles, beginning at your feet and progressing up to your face
4. Breathe through your nose. Become aware of your breathing. As you breathe out, say the word, “ONE” silently to yourself.
5. Continue for 10 to 20 minutes. When you finish, stay quietly for several minutes
6. When distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating “ONE”. Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain passive attitudes and permit relaxation to occur at its own pace.
Study has shown that such simply exercise will create more energy in your day and increase the efficiency of your work. It is simple to do except item 6 and you can do it anywhere with very little time.
Do not let the excuse of NO TIME to hinder you from doing such an important thing in your life. It only takes 10 minutes each day! You can do this in your office by holding all calls and close your door, in the hotel room when you travel and even in a car – don’t do it if you are driving.
HEALTH AND EAT HEALTHY
Most people do not take care of their health until a time when they are sick or have a catastrophe in life such as stroke, heart attack or cancer. Our body is like a machine working non-stop until we die. Machine will wear out over time and only good maintenance will keep the machine work longer.
Exercise and balanced food are two main important things to maintain a healthy body.
Exercise comes in different forms - swimming, tennis, and jogging, walking, weight lifting. The key is you must be able to do it regularly every day at home or even in a business trip or on a tour.
I have developed a simple and easy to do program which I can follow no matter where I am and it only takes about 20 to 30 each day. I try to brisk walk 20 minutes each day until my heart beats increase. This will strengthen the heart muscles and vascular system for blood circulation.
The second part of my exercises is to work on the joints of the body. The joints include our neck, arms elbows, wrists, hips, knees and ankles. From my Chinese doctor I develop a program to exercise my joints. And this is simple and easy and again you can do it anywhere.
Move the joint in a circular motion working clockwise and then counter-clockwise starting from 10 times for each joint and increase it to 20 times or a level you feel comfortable you can do without putting stress on them. Rotation in clockwise and counterclockwise is extremely important to prevent wear on one side of the joint. People who jog will create wear to the front part of their knees. They should balance it out by jogging forward and backward.
All the exercises program that I use do not require equipment, do not take too much time and I can do it anywhere and each day, at home or in a hotel room.
Eat healthy with balanced food
Exercise is only one part to keep you healthy. The second part is to have balanced food – not diet. Balanced food should include the food groups of
1. Grain and starches
2. Milk and alternative
3. Vegetables and Fruits
4. Meat and alternative
Certain food you take may cause immediate problem to your stomach, increase the sugar content if you are diabetic or cause allergy to the food. If you have to take medication to overcome it – then a diet is necessary!
Eat healthy does not mean you have to give up all your favorite food; you just have to be conscious not to over eat and balanced your food according to the four food groups. There are publications from the government health department or books which provide easy to understand recommended menu for breakfast, lunch and dinner and they are in fact easy to follow and your favorite food will be there.
Try to avoid too much sugar, salt and fat because they will put too much work load in our stomach, kidney, and liver. Over long period this will cause heart problem and other related organ problems.
In addition to eat a balanced food and exercise, one should maintain a healthy body weight by keeping your weight within the Body mass index (BMI). Most of the time, when one is overweight it is the extra fat in our stomach.
There are many weight loss programs by using medication or special diet. I had tried a simple exercise also from my Chinese doctor on the stomach. It is painless and effective and I lost about 8 pound in three months time – no medication, no special treatment.
We all know life expectancy is now longer and people tend to live older because of the advanced medical technology and consciences of health.
When we reach our senior age, our body function will act slower and part of our body may be damaged or deteriorate such as joint, heart, blood vassals, or have hypertension.
We cannot prevent the fact of aging, but we could certainly slow down the aging process by staying healthy and active. When we are sick it took longer time to heal. Bruises may not go away and joints may ache. We should learn how to fall – try to fall onto your face not on your back and your head. Damage to your head may cause stroke, or cause certain part of the body to be paralyzed. Remember to hold on to rails when going on stairs.
Balanced food and eat healthy is even more important in this phrase of life.
We must continue to stay active in our mind and body by developing a routine you can do and enjoy doing it.
A transition from working to retirement could cause serious health problem if one are not prepared for such sudden change of extra time available. It is important to be prepared few years before one retired
Do some volunteer work – contribute your time and expertise to the community by taking up volunteer works that you will enjoy. There are many different ways to keep your mind and brain active – such as play mahjong, dancing, singing, take a course, play sports and many others. Before you go on a tour you can study the history and culture of the place you will visit.
We should also talk with our family members especially your spouse how to handle situation when you are not able to take care of yourself or when you die.
It is not important how long you will live; it is how well you will live by keeping healthy and eating balanced food!
Disclaimer – information in this article is based on many articles and my personal experience. It does not represent any medical opinion and I will not be liable for anything which may inadvertently inaccurate.