Stress is an ever-present human challenge, but you can take better control your responses and learn how to cope with stress every day.

At the Health n’ Wellness Blog, our preliminary tip to manage stress is to keep a journal. Here you can record what induces your stress and how you react to certain “stressors.” Once you have a clear and honest perspective on what is causing your sense of unease, you can take the necessary steps to avoid these situations or better cope with them when they do arise.

Below we outline 3 tips to manage stress. Each tip can help you get one step closer to better stress management

Time Management

Feeling pressured for time is very stressful. The key to time management is prioritization and planning. Determine the things you have to do and those that you want to do, then plan them out accordingly so you can better manage your time. This helps you decide which matters are urgent and which can wait. Good time management often leaves you ample time to enjoy doing what you love and lessens stress relative to time pressure.

Lifestyle Modification

Lifestyle-related behaviors and diseases are often caused by stress. The way you choose to live your life may not directly be the cause of stress, but it can affect how your body copes with it.

Balance

Work and life balance is not easy to achieve, but you can try to see how you're spending your time. You may discover that there are some things you don't have to do, which gives you time to allot for other more important things in your life.

Purpose

Work is an important aspect of your life but you have to put it in the right perspective. You work to live, not live to work. Find more meaning in your life by connecting with other people in your community, family and friends.

Rest, Healthy Habits and Exercise

The physical stresses encountered by your body on a daily basis take a toll on your health. The body recovers from stress with enough sleep and rest. Counter stress by adopting a healthy diet and exercising. Limit alcohol and cut back or totally eliminate smoking. You may not feel it right away but these two negative habits add stress to the body.

Support

Finding support from family, friends and your community makes a difference in how you cope with stress. It means gaining the love and trust of other people which opens up a well of benefits that can reduce the impact of stressful situations. You can gain support from:

• Family, friends and co-workers
• Professional counselors
• A spiritual adviser
• Stress management classes
• Organized support groups

Stress can be caused by many factors and people react to it in varied ways. There are times when stress cannot be avoided but you can learn how to cope with stress and lessen it enough to regain your sense of control. To learn more about how to cope with stress specifically at work, check out this good article from Mayo Clinic. 

Gaining weight during the holidays is an expected seasonal hazard for many individuals. Holiday indulgences are everywhere, and fending off the temptations can be a serious discipline.

The countless rounds of holiday parties make weight maintenance at this time of year a must. Take in the following 8 strategies to greet the New Year without an expanded waistline.

1. Plan Eating and Exercise
Experts suggest creating a plan for eating and exercise, as well as a reminder system to ensure that you follow through. Put notes or pictures in strategic places where you'll be sure to see them.

2. Small Servings
You need not be deprived of the holiday treats that you're sure to be bombarded with during the holidays. The trick is to have just a little of everything. Portion control is key to minimize weight gain during the holidays.

3. Choose Your Treats
Before partying, plan ahead which holiday food you're going to indulge in. There'll be a lot of temptations like rich dishes, sweet treats, and extra drinks. Just choose wisely and enjoy it. 

4. Get Moving
Lack of activity and rich holiday food make the perfect combination for weight gain. Short 10 to 15 minute sessions of activity, like walking, shoveling snow, or lifting weights, three times a day works just as well as a 45 minute workout. Think of these as a way to combat holiday stress and to make up for the extra calories you consumed.

5. Take Control
You certainly cannot control the type of food at any event, but you can bring your discipline to the table. To fend off those urges and temptations, try these tips:

• Stay away from the buffet table.
• Wear form fitting clothes to remind you that you've eaten enough.
• Chew sugarless gum after you've finished eating.

6. Be Prepared
Don't go to an event hungry, thirsty, or tired. It sets you up for over-indulgence and poor judgment. Eat a healthy snack like whole grains, fresh fruit or low fat yogurt before hitting the event. In addition, thirst is often confused with hunger, so stay hydrated. 

7. Avoid Grazing
Often, we think that food eaten standing up or picked out from a tray doesn’t count, but it does. It is best to sit down and savor the food you've decided to enjoy rather than grazing continuously the whole time. Use a smaller plate if you want to control portions better. 

8. Limit Alcohol
Liquid calories are still calories. Besides, alcohol reduces willpower and can later stimulate appetite. Establish your limits and make you can stick with it.

You can avoid holiday weight gain if you really put your mind to it. Enjoy the delights of the season but stay committed to your weight maintenance plan.

A migraine headache can be extremely painful. Migraines are caused by a number of reasons, and there never seems to be a single remedy that works for everyone. However, you may be able to find you ideal cure buy considering some of these natural remedies for migraines.

The Chiropractic Remedy

According to certain studies, upward of 80% of migraine sufferers find relief with a chiropractic adjustment. It is a natural method that should be done by an experienced chiropractor. It involves correcting spinal problems to reduce the severity and frequency of migraine attacks.

The Biofeedback Remedy

Migraines often result of extremely tight and tensed muscles of the neck. Biofeedback provides the ability to relax these muscles and thereby reducing pain. Biofeedback is a program supervised by trained practitioners and enables migraine sufferers to control involuntary responses to stress.

Tension Relief Remedy

Tension relief can be achieved through natural methods like taking hot baths or showers, application of cold packs on the back of the neck, or simply getting a massage.

Most people instinctively retreat to a dark and quiet room when they feel a migraine attack coming on. This is because migraines make them very sensitive to light and noise. Lessen the tension and promote an environment that offers a calming peace of mind.

The Nutritional Remedy

Allergies and sensitivities to certain foods are major, yet unforeseen causes of migraines. Common culprits include certain forms of nuts, beans, caffeine, chocolates and alcohol. Monosodium glutamate which is often used in Chinese foods is a notorious migraine trigger, especially when taken in large amounts. Excessive consumption of salt can likewise cause migraines.

To pinpoint the exact foods that cause your migraine headaches, try starting a food diary in which you can take note of everything that you eat. After a few weeks, you'll be able to see a pattern that will give a good idea on what foods to avoid.

Millions suffer from migraine headaches, and if you're one of them, there are natural ways for relief without relying on medications. All of these natural remedies except biofeedback and tension relief methods address the root of the problem. It is possible that by applying some of these methods, you'll be able to eradicate migraine headaches out of your life.

It might sound simple, but on an unconscious level, it is not. Many of us have grown habitual to shallow breathing. That is, we take small breaths that use only a portion of our lung’s capacity. But with practice, as well as consciousness (awareness) we can train of bodies to breathe deeply without even thinking about it.

Benefits of Deeper Breathing

Breathing is the source of life. The moment we are pulled from the womb and released into the world we take our first full breath of oxygen. But as we grow older, our primal physical functioning tends to taper. Unfortunately for many, strong breathing using the full lung’s capacity is often hindered.

Training yourself to breathe from the bottom of your lungs has a number of benefits. Not only does better breathing help from a physical perspective, but it also contributes to greater stability of our emotions and enhanced sharpness of the mind. There are two great things that happen to the body when we breathe to our fullest.

The more obvious of the two is increased oxygen. More air flowing into our lungs promotes better delivery of oxygen throughout the body. This results in many benefits in its own such as improved healing capabilities and better brain functioning.

The second physical benefit of taking deeper breaths stems from the muscles that control the diaphragm. These muscles, such as the intercostals muscles, correlate to proper core functioning, and thus influence other important movements of the body, even walking and running. When these muscles remain idle due to chronic shallow breathing habits, inhibited core functioning is the result. This can lead to improper mobility which can later result in a confusing cause of injury.

Our minds and emotions are also greatly impacted by our breathing habits. Aside from the biological aspects of more oxygen going to the brain, many find greater breathing to contribute to a higher sense of awareness. When we feel ourselves taking in slow, deep breaths, we are more in-tune with ourselves. This can help us in many ways, both spiritually and for greater peace of mind.

Improving Your Breathing Subconsciously

In order to improve upon almost anything subconsciously (or without having to focus or be aware) one must practice at the conscious level. When it comes to deeper breathing, sometimes it takes more than just paying close attention.

You can significantly achieve better breathing habits by taking ten minutes out of day to simply breathe. Dedicate this time to consciously breathe while resting comfortably on the floor. Be mindful of every deep breath you take. You can even experiment with taking in a breath, holding it in, and pushing the air to different areas of your diaphragm. This can help you realize better control of your intercostals as well as other parts of your body.

The essence of deeper breathing is the foundation to many practices, such as Yoga and several forms of meditation. It is the center of life as well as the center of our bodies. To take deeper breaths habitually, one must become more aware, so start on your path to deeper breathing on a more subconscious level.

Maintaining cardiovascular health is essential for a long and full life. There are five simple ways to ensure that the heart functions perfectly. It includes getting adequate exercise, eating a well-balanced diet, avoidance of bad habits, taking dietary supplements and allotting time for relaxation.

Exercise Regularly

Getting enough cardiovascular exercise tops the list for maintaining great cardio health. Experts recommend doing thirty minutes of cardio exercise, three times a week. Anything less than that and you're not getting enough. Cardiac diseases can develop early in people with sedentary work and lifestyles, so take every opportunity to get up and move.

Choose the Right Foods

A well-balanced diet is a must for good heart health. Fill your plate with fruits, vegetables, complex carbohydrates and other low fat, high fiber options. Go easy on the grease and salt, and only consumer fatty foods rich in good fats, such as Omega-3’s, which help promote cardiac health.

Get Rid of Bad Habits

This is easier said than done but to e,nsure good cardio health, getting rid of alcohol and smoking habits is necessary. From prescription medications to hypnosis, there are many ways to quit smoking if you need help. Alcohol in excessive amounts is harmful to the heart. Moderate drinking is acceptable but if you exceed two drinks per day, you'll need to cut back.

Take Supplements

Dietary supplements support cardiovascular health by filling up the gaps on your diet. The vitamins and minerals that are contained in a multi-vitamin preparation keeps heart muscles healthy and should be included as part of your daily regimen.

Relax

Stress affects everyone but to enhance cardiac health, you have to learn how to cope with it well. One way to counteract stress is through exercise. But be sure to follow it up with some down time to make your body recuperate. Learn to relax your mind as well as your body to keep your heart working at its best. You can achieve excellent cardiovascular health with these five simple tips. Following these, you'll not only get a strong heart, you'll look and feel good in the process.

Good posture can do wonders, from enhancing one’s appearance (and confidence) to improving overall health. Good posture helps us function well, lessens stress and strain on joints, and wards off fatigue. Ideally, developing good posture should start at an early age. Maintaining good posture means knowing what correct posture is. A lot of people are challenged by poor posture because certain lifestyles and work-related tasks involve sitting for long hours.

Better Your Sitting Posture

Good sitting posture requires that feet should be flat on the floor with the back of your buttocks against the back of the chair. You should be as upright as possible without overcompensating, and armrests of your chair should be between 70 and 90 degrees to help keep you upright. Holding a good sitting posture can help prevent lower back pain and related muscle tightness.

Better Your Standing Posture

To ensure that you have good standing posture, stand against a wall with the back of your head, shoulders, buttocks and the back of your heels touching the wall. You can maintain it by visualizing yourself as a marionette with a string on top of your head. Draw yourself up as tall as possible and be conscious of it. Proper standing posture protects your spine and guards against weakening and shortening of the muscles.

Be Aware and Start Now

Both men and women are challenged by the same posture issues and it gets harder to improve as one gets older. Years of incorrect sitting and standing make muscles shorter and weaker and you will observe that you feel easily fatigued if you stand and sit up straight for a period of time. However, as you get used to it, maintaining correct posture becomes second nature. Maintaining good posture offers many benefits in terms of appearance and muscular and skeletal health. Taking steps to correct errors in your posture now will ensure that you'll have lesser aches and pains when you get older. It is said that standing up straight makes other people perceive you as ten pounds lighter - an added bonus which many of us can hardly disregard.

Running is one of the most popular ways to achieve a slimmer body. But aside from burning calories and losing weight, there are several benefits to running that many individuals are unaware of. Running provides a wide range of health advantages, from improving one’s physical and biological processes to enhancing one’s sex life.

In most cases, people run to manage their weight. Compared to other forms of exercise, running is an activity that expends a lot of calories in little time. This makes it a great avenue to maintain or reduce one’s weight.

Almost immediately after starting a running program, most newcomers experience tremendous sensations that correlate to better health and overall well-being. This is primarily the result of how running improves cardiovascular health by lowering blood pressure and strengthening heart muscles. This promotes better blood circulation, and therefore, better delivery of oxygen to the various vital organs of the body. Because of this, many health benefits are derived, including mental alertness and better sexual health.

As people age, mental alertness can noticeably diminish. Running regularly can significantly enhance mental health in many ways. The deliverance of adequate amounts of oxygen to the brain keeps brain cells constantly active, and thus healthier. As result, individuals can counter mental degeneration and sustain a sharper, more alert sense in spite of advancing age.

Also a physical benefit of running is the ability to better one’s emotional health. Endorphins, which are dubbed the body's “feel-good hormones”, are released in full-force during and after a run. This natural release of endorphins, which is often referred to as the “runners high,” helps individuals cope and manage stress, fend off depression, and live more happy and uplifting lives. Running also helps people realize a better sense of control in their lives, and therefore, acquire a better perspective to living.

In accordance to the cardiovascular benefits of running is the ability for runners to enjoy an enhanced sex life. Studies have revealed that older men who run regularly perform better as well as participate more often in sexual activities (as opposed to men who do not run.) In addition, similar studies have found that older women who run have higher libidos, and thus experience better orgasms.

Most people who take on running are not only looking to improve longevity and health for their future, but also maintain a better quality of life in the way that they currently live. Running as a form of exercise offers enormous benefits to health, which in turn can improve attractiveness and self-confidence. So if you want to enjoy what life has to offer with a lighter step and a youthful bloom on your cheeks, consider taking up running as your preferred form of exercise.

Today, Americans consume a much higher amount of food compared to several hundred years ago. In addition to the ease of access, much of the “food” consumed in Westernized cultures is artificial and extensively manufactured.

The result of this shift in diet (from whole, natural foods to more man-made, chemically induced foods) is source-disputed disease and widespread obesity. The prevalence of these major concerns alone is enough to promote and practice more nutritious dieting behaviors. 

Juice fasting is a healthy discipline that is often overlooked, and unbeknownst, in Western cultures. Unlike traditional water fasting, juice fasting allows the body to absorb a high amount of nutrients without the risks of malnutrition. This offers a safe and healthy method for short and longer-term fasting, which promotes optimal health in many ways.

Healing Benefits of Juice Fasting

So what does juice fasting do to our bodies that makes the practice so powerful?

In essence, any form of fasting “gives the stomach a rest” from having to break-down the foods we eat. With respect to our volume consumption society, that reason alone is enough to give juice fasting a 24-hour trial. However, there is more to juice fasting than a time-out for one of our most vital organs.

The stomach requires a fair amount of blood to break-down the solid foods we eat. Hence the explanation of why we get tired after we eat a large meal – blood flows away from our brains and into our stomachs. During a fast, the lack of blood needed for the stomach to its job is a significant reserve. The availability of more blood brings more life and healing power to other parts of the body. This leads to deeper restoration and healing to certain ailments.

Juice Fasting for Weight Loss

Juice fasting for weight loss is one of the healthiest forms of calorie restriction. In addition to consuming less and more nutritious calories, when the stomach is on reserve, food cravings and the temptation for sweets is much more controllable.

As the stomach expands and contracts meal after meal, our minds are triggered to know when it is time to eat and when we are full. During the contraction phase, or when or stomach begins to reduce in size hours after eating, we feel a growing sense of hunger. However during a juice fast, the stomach remains at a semi-consistent size. This makes the onset of hunger less extreme. In addition, this also helps to reduce the intense cravings we may experience several hours after not eating (which can often lead to over eating.)

So Why Not Juice Fast?

When you take a look back to our Paleolithic ancestors, they would go days, sometimes weeks without eating. Only for the past few hundred years have humans become accustomed to eating regular meals throughout the day. And even more so today, humans are eating foods that are unrecognizable to our “still Paleo bodies.”

Juice fasting is a healthy way to rejuvenate and restore ourselves. Not only as a common method for physical detoxification and healing, juice fasting can help us appreciate and respect what we put into our bodies.

A Few Juice Fasting Tips:

• Start and end you juice fast with a raw food diet a few days prior and after the fast.
• Don’t chew gum, for this sends signals to the stomach to start working – thus defeating the purpose of the fast.
• Drink a variety of juices. If vegetable juices are undesirable, try overpowering the flavors with something sweeter (e.g. pineapple juice helps to override the flavor of broccoli juice.)
• While juice fasting, go about your day in the same manner you normally would.
• Take in the moment. Juice fasting is an uplifting experience that helps you get more in-touch with your body and mind.