Anna Hall

20 Ways to Manage Stress, a very serious topic…

In these times stress is a very serious topic that impacts almost everyone I know. As I talk to my friends, they all express their concerns about so many different topics. We all have too much to do and not enough time. We have so many financial obligations and not enough money. Many are worried about their jobs or maybe have lost their jobs and trying to sort out what to do and where to turn.

The best ways to manage stress begin with good self care practices. It is like the flight attendants say on the plane “Put the oxygen mask on yourself before helping others.” You must take time to keep yourself healthy and alert to be helpful to anyone else.

While that sounds like common sense, habits like eating right and exercising are often the first things to go when we’re experiencing stress. We may think we’re creating more time in our lives by not taking time to do them, but we also compromise our ability to get through stressful periods.

Coping with stress requires a conscious effort each day. Take time out for yourself, even if only for 30 minutes, to focus reducing stress.

Please see the bottom of this post, I would appreciate your feedback and thoughts in order to improve this blog for you.

To reduce stress in your life try implementing these 10 ways to improve your well-being:

1. Sleep Up

Get plenty of sleep each night. A good night’s rest makes all the difference in how well you handle stressful situations. If you are tired and cranky, your patience wears thin more quickly and you less able to tolerate stress well.

2. Stay Fit

Be sure to fit some exercise into your routine. Exercise is a natural stress reliever that works to reduce the tension that arises from stress.

3. Eat Healthy

A healthy diet improves your overall health and helps you cope with stress better.

4. Manage Time

Stay on top of time management. Running behind on deadlines and appointments is a leading cause of stress. Schedule your day with some cushion time to help you stay on track. Don’t procrastinate. It will only increase your stress levels.

5. Relax

Schedule some relaxation time into your day. Be sure to carve out some time to hang out with friends or enjoy your favorite hobby.

6. Take a Break

Make sure to take breaks when working. Breaks help you to regroup and not feel overworked or under stress.

7. Socialize

Participate in social events, networks or clubs to have other people to relate to and bond with. Peer groups allow people to share experiences with others who can offer support during tough times.

8. Laugh Often

Laughter truly is great medicine. A little happiness goes a long way to reducing stress. Remember that life was never meant to always be so serious. Take a lighter approach today and be an observer of your life.

9. Mind Money

Be careful with finances. Money woes are another top stress inducer. Keep a close watch on your budget and invest money carefully.

10. Seek Balance

Follow an overall plan for achieving wellness. Seek balance and harmony in life to live as stress free as possible.

11. Breathe

Take five minutes each day to close your eyes and just be. Inhale for a count of four, hold the breath for two seconds, and then exhale for a count of four. At the end of the exhalation, hold the breath again for two seconds before inhaling.

12. Be Grateful

Create a list of things in your life for which you are thankful. Sometimes we forget that life is to be enjoyed and remembering the many blessings is a first step.

13. Plan a Vacation

Just by focusing on a trip away from your everyday life can give you a break.

14. Take a Day Off

Plan a day off with you and a friend or special someone. Whether you go shopping, plan a picnic, or take a day trip to a new town, the new environment will be a change of pace.

15. Exercise

We often forget to take time for ourselves and our bodies. Everybody needs some sort of exercise to maintain a normal balance. Even a 30 minute walk will clear your head.

16. Soak in a Bubble Bath

Indulge yourself in a pleasure of life as simple as a bubble bath. Light a candle, put on some soothing music, and soak for awhile in a warm hot bubble bath.

17. Take a Nap

A nap is an indulgence of life that can revitalize you. Remember to be good to yourself and get enough sleep.

18. Make a List

We often forget to take time out for ourselves in our hectic lives. Each day make a list of three things that you will do for yourself that will bring you joy.

19. Smile

A simple smile given to a friend, family member, or stranger can really lift your spirits. Life wasn’t meant to be taken so serious.

20. Take time for yourself

This is the one that the vast majority of people don’t do that may have the biggest impact. It does not have to be long just take a few minutes each day to yourself. Gather your thoughts, plan, think about your dreams and future. You can do this by just sitting quietly, taking a soak in the tub, a short walk and many other ways.

Conclusion

If you follow these stress management tips, you are sure to find yourself with much less stress on your plate and more time on your hands to simply relax and enjoy life.

I need your help…

I would love to hear your thoughts on this topic. In these days it is so relevant to almost everyone I know. Please leave your comments below or email me annahall@myarbonne.com.  Also please email me with other topics you would like to see covered in my blog.

I would love to get you feedback and ideas. Thanks

Enjoy the journey we call life and make the most of it!

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	1.  Avoid dairy Studies of aging skin have shown that milk and milk products are associated with more aging and wrinkles.
	2.  Avoid processed meats Processed meats contain high amounts of nitrates and nitrites, which are associated with many different health problems in humans. No need to get too hung up on this, but you may not want to eat deli meat every single day if you want to stay young.
	3.   No processed carbohydrates Just like sugar, processed carbohydrates are a direct cause of aging and disease. Try not to eat these things too often.
	4.   Tea Afternoon tea time is one of the greatest discoveries ever made. Not only is tea full of antioxidants and other cancer-fighting compounds, a midday break can be just what the doctor ordered to sip away stress.
	5.  Whiten teeth I know this isn’t something you can find at the farmers market, but when you drink as much coffee and red wine as many people do, minor and admittedly superficial, fixes like teeth whitening can go a long way. If you don’t believe me, try and remember the last time you saw a 20-year-old with yellow teeth.
	6.  Wear sunglasses If you’re a happy person, your wrinkles will most likely be caused by smiling and show up predominantly around your eyes. Block out extra sun with side benefit of looking super cool by always wearing sunglasses when you go outside.
	7.   Cardio cardio exercise is important for vascular health. Not to mention how awesome you feel after a good session. Cardio doesn’t need to kill you, but you should do it regularly.
	8.  Strength training Building strong, toned muscles is one of the most effective ways to look younger than your years. Ask anyone who looks fabulous and they’ll swear by strength training. A little goes a long way.
	9.  Last but not least! Red wine Red wine has a powerful anti-aging compound in it known as resveratrol. Though it is unlikely that the dosage of resveratrol in red wine is high enough to impact lifespan, drinking alcohol in moderation is also associated with decreased risk of heart disease and other vascular problems.
Raise a Glass To Your Health, OPA!

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	1.  Eat vegetables There is good evidence that oxidative damage caused by toxins and metabolism contributes to the aging process at a cellular level. Foods (but not supplements) high in antioxidants seem to protect us from oxidative stress.
	2.  Avoid sugar Sugar is a direct cause of aging and significantly reduces lifespan in organisms from yeast to primates. Not by a small amount either.
	3.  Don’t raise your eyebrows Credit my mother for teaching me this one, it has been a lifesaver. As a kid she used to warn me about raising my eyebrows, saying it would give me wrinkles and I’d regret it. I thought she was crazy, but still learned to express myself without much forehead crinkling. As a result I have far fewer forehead lines than some people years younger than me.
	4.  Eat fish Some evidence suggests that the omega-3 fatty acids found in fish are particularly beneficial to the skin.
	5.   Eat fruit Like vegetables, fruits have an enormous amount of antioxidants and help with hydration. Vitamin C in particular is thought to benefit skin.
	6.  Eat beans and lentils Legumes are a fabulous source of minerals that can help keep your skin hydrated and looking young.
	7.  Eat intact whole grains Intact grains (not fake “whole” grains that are ground into flour) are an excellent source of vitamins, minerals and soluble fiber. They are also perfect fuel for those killer workouts.
	8.   Olive oil It is hard to think of something more versatile, healthy and delicious than olive oil. It breaks my heart that dietary fat got such a bad rap the past few decades, since the benefits of healthy fats like olive oil are innumerable. Fat isn’t just not bad for you, it’s essential.
	9.  Eat nuts Nuts are the perfect snack food and are filled with anti-aging fats, vitamins and minerals. They are also great for suppressing appetite‚ just don’t eat more than a handful.

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Collagen Support Dietary Supplement

Support collagen production and skin’s natural defense system. Located in RE9 Advanced under Face.

Womens Skin Care  RE9 Advanced Visible Results in 24 hours based on Clinical Results

RE9 Advanced synergizes not one, but 9 major age-defying elements and botanicals in a powerful system of products clinically proven to start working within 24 hours.

Mens Skin Care  Re9Advanced Visible Results

Skin soothing botanicals comfort skin and soothe razor burn. Clinically proven ingredients start working immediately to minimize the signs of aging, soothing fine lines and improving overall skin texture.

View a summary of Ultra Premium botanically based BefoRE Sun Products Here

BefoRE Sun Made in the Shade Self-Tanner Sunscreen SPF 15

Step into the shade and develop a deep, dark tan, without the damaging effects of the sun, thanks to this protective, botanically based self tanner with SPF 15.

BefoRE Sun Liquid Sunshine Tan Enhancer SPF 15

Enhance your tan, real or shade-made, with SPF 15. This formula moisturizes skin while preventing sunburn and lengthening tan life.

BefoRE Sun Damage Control Water Resistant Sunscreen SPF 30

This water-resistant formula includes sunscreen that gives sunburn protection, even during water activity.

Omega-3 Plus

A good source of vegan omega-3 essential fatty acids from plant, grain and fruits.

Figure 8 Daily Detox Tea

Cleansing, purifying tea contains herbs that assist the liver, kidneys and blood by supporting overall health and helps prepare the body to work toward weight loss goals and maintain good health by helping to eliminate toxins.

Protein Shake

Feel satisfied for longer periods of time with increased energy, thanks to more than 20 essential vitamins and minerals, plus our exclusive Protein Matrix and INNER G-Plex Proprietary Blends and flaxseed for heart health

Click Here to view the Arbonne RE9 Advances products under Anti Aging

View Products

Contact me for Samples and Discounts available on these and other products.

11 Reasons to Detox and achieve better health

1. Chronic digestive problems
2. Impaired liver function due to: alcohol, poor eating habits, high stress, chemical exposure in the workplace, and hepatitis.
3. Chronic headaches
4. Chronic skin conditions
5. Stiff, aching joints and muscles
6. Susceptibility to infections
7. Respiratory difficulties
8. Allergies
9. Low energy and fatigue
10. Depression and moodiness
11. Poor quality sleep and insomnia

Chemicals are found in your foods, water and air, pesticides, heavy metals and other pollutants. These external toxins from your environment attack your body on a daily basis leading to many of the chronic illnesses we see today.

The presence of unwanted substances in the body is a very common root of illness. The process of eliminating unwanted substances from the body at the cellular level addresses and corrects this imbalance. However, for effective detoxification it is essential to provide the body with the necessary dietary substances so that the body can perform this important and natural function.

A detox allows your body to neutralize and safely eliminate harmful chemicals within the body. A detoxification program is designed to enhance the body’s natural ability to handle toxins. While it is unrealistic to eliminate external toxins completely, the body can be supported in its natural function of detoxification so that it is better able to cope with the daily stresses of modern life. Detoxification has a beneficial effect on most chronic illnesses because it has an impact on almost all systems of the body: cardiovascular, nervous, immune, respiratory, reproductive, gastrointestinal, urinary, skin, musculoskeletal and endocrine.

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“I recommend a comprehensive antioxidant and multivitamin for women and men as the basic foundation for nutritional insurance.” Dr. Andrew Weil

Interesting note: About 40 percent of Americans take at least one vitamin or mineral supplement daily and another 20 percent take them occasionally. These 4 Facts about Vitamins may help you better understand why they are important.

Do you need vitamin and mineral supplements?

Why are They Needed?

Human bodies cannot function without protein, carbohydrates (sugars and starches) and fats or the nutrients we call vitamins and minerals. Because vitamins and minerals are not evenly distributed among foods, people need to eat a well-balanced diet, high in “nutrient-dense” fruits, vegetables, nuts, seeds, and whole grains.

The reality is that few people eat the kind of varied, plant-rich diet needed to provide optimal for even minimal levels of all vitamins and minerals. And, modern farming techniques drain the soil of nutrients, making our fruits and vegetables less nutritious. (This is one reason for the popularity of produce grown in nutrient-rich organically cultivated soils.)

The facts speak for themselves:

1. In the most recent USDA survey, more than 80 percent of women and more than 70 percent of men consumed less than two-thirds of the RDA for one or more nutrients. People are eating almost 20 percent more vegetables than they did 25 years ago. But 25 percent of the vegetables consumed in the U.S. are artery clogging French fries, according to a study reported in the journal Cancer.
2. While there is no clear evidence that daily multi-vitamins extend the life spans of healthy people, there is considerable evidence that they can reduce the risks of specific diseases‚ thereby increasing “health span.”
3. Americans and western Europeans are commonly considered the best-fed people in the world. But this characterization is accurate only in reference to caloric intake. In fact, most are overfed and undernourished, eating too much fat, sugar, refined flour, and empty-calorie” foods.
4. A recent report on children’s eating habits indicates that “low nutrient-density foods”‚ including cake, cookies, donuts, and sugary fruit drink are major components of U.S. children’s diets, and notes “this compromises intakes of more nutritious foods and may impede compliance with current dietary guidelines.
5. Americans rank 17th in terms of life expectancy or that they are spending billions of dollars each year to treat illnesses directly related to poor nutrition. The $666 billion spent to treat disease in 1990 represented an expenditure of $2,566 per year for every man, woman, and child.

Benefits and uses: Proof that multivitamin-mineral supplements protect health continues to accumulate.

Taking a multi-vitamin pill for 15 years of more may reduce the risk of colon cancer by 75 percent, according to a study of 80,000 U.S. nurses. Daily doses of multivitamin supplements have been found to cut fetal deaths, low birth weight, and pre-term births by 40 percent. After years of foot-dragging in the face of persuasive evidence, in 1997 the U.S.FDA finally agreed that women who intend to become pregnant should be getting 400 mcg of supplemental folic acid (a B vitamin) per day, to reduce the risk of severe birth defects. The only way to ensure this intake level is to consume vitamin supplements or folate-fortified foods.

• Studies show that women with the highest intake of folate and vitamin B6 may cut their heart disease risk in half compared to women with the lowest intake. Men and women taking levels of Vitamin E higher than can be obtained from food have lower rates of heart disease than those who ingest low doses do. (Over 800,000 Americans die of heart disease every year.)
• Daily multivitamin supplements have been found to boost immune response by up to 60% in older people;
• Vitamin E supplementation has also been found to boost immune response in the elderly.
• One clinical trial indicates that nutritional supplements could halve the rate of infectious diseases among elderly persons.
• Elderly users of both vitamin E and vitamin C supplements were found to have a 42 percent decreased risk of mortality compared to non- users. Researchers estimate that regular use of vitamin supplements, including vitamin C and vitamin E could delay the onset of cataracts by at least ten years.

Many studies indicate that increased intake of vitamins A, C, E, and other nutrients, in excess of the RDA, reduce the risk of cancer, which causes 500,000 American deaths each year.

Daily requirements: The best way to get your vitamins and minerals is through food. The only problem is, it’s nearly impossible to get the optimal amounts of vitamins and minerals from your diet, no matter how good it is. And “optimal doesn’t mean the RDAs. The RDAs (Recommended Daily Allowances) were created as guidelines to vitamin and mineral requirements for healthy people, the average amount adequate to prevent deficiency diseases. They do not represent the amounts most researchers now believe are needed to achieve optimal health and help prevent a variety of diseases.

Vitamin Supplements Prolong

A study from the UCLA Medical Center concluded that mortality rates for people who take multiple vitamin supplements containing at least 400 mg of vitamin C per day, plus many other ingredients, had a reduction in their overall death rate of up to 65%, when compared to people who did not take high-potency vitamin supplements. A total of 11,248 individuals were followed for 10 years. The use of nutritional supplements containing doses of vitamin C much greater than the RDA more strongly correlated as a preventive for atherosclerosis, than were high levels of blood cholesterol or high dietary fat intake as causal factors. An author of the study stated that this data indicate an extension of life expectancy for the average American male of approximately 6 years, resulting from vitamin supplementation alone. An editorial accompanying that article stated that “…it is probable that a variety of antioxidants and other nutrients act in concert…increased attention should be given not only to dietary sources of these nutrients, but also to the possible benefits of dietary supplements.

Reference: Enstrom EE, Kanim LE, Klein MA: Vitamin C intake and mortality among a sample of the United States population. Epidemiology 1992;3(3):194-202.

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How Stress Affects Your Skin

Signs of Stress on Your Skin

It’s not a myth — stress will wreak havoc on your skin. At blame: a bittersweet, little hormone called cortisol. Small increases of cortisol in the body can be a good thing — giving us a quick burst of energy during a ‘fight or flight’ response — but, like cookies or deadlines, too much can quickly turn bad.

When we’re stressed, cortisol levels tend to remain high for an extended period of time — days, weeks, months — which ultimately causes inflammation in the skin, says Dr. Amy Wechsler, M.D., New York dermatologist and psychiatrist and author of “The Mind-Beauty Connection: 9 Days to Less Stress, Gorgeous Skin, and a Whole New You.” In turn, that inflammation can cause breakouts, dryness, sensitive skin — even wrinkles, says Wechsler.

“If someone is stressed out, they may have a stomach ache or an ulcer and it’s terrible for the individual, but they don’t have to deal with how the world is seeing it. If you’re breaking out, or if your skin is dry and irritated and red and puffy, then you have to deal with how it looks to you and how other people are perceiving you,” says Wechsler. “That adds to the stress.”

The good news is these changes in your skin don’t have to be permanent — you can easily address them. But you also have to reduce the stress, says Wechsler. “It’s hard to treat the skin effectively if the stress is still going on at such a high level.”

Click on Image to Enlarge

Here are five ways to help reduce the signs of stress on your skin:

1. Stick to your skin care routine — and use the right products for your problems
No matter how late you’re at the office, don’t skip out on washing and moisturizing your face before bed, says Wechsler. Using the right products can make a difference in your skin if it’s acting up. Here’s some guidance:

If you’re breaking out: “Inflammation in a sebaceous gland causes more sebum and oil to be produced so that will clog more follicles and cause more pimples,” says Wechsler. Start by dabbing on a spot treatment that contains two-percent salicylic acid and consider switching to a cleanser with benzoyl peroxide (you can find both in the skincare aisle of the drugstore). Benzoyl peroxide, which is antibacterial and anti-inflammatory, can be more drying and more irritating than salicylic acid, so Wechsler recommends using a face wash that contains five percent or less (for the body, a wash with up to ten percent is okay).

Remember: more is not better here. Ease these products into your routine by using them once a day — adding too many acne-fighting ingredients at once can over-dry skin causing it to become even more inflamed and more broken out.

If your skin is dry or itchy: When you’re stressed, the skin’s natural barrier that seals in moisture becomes weakened, so water evaporates more quickly and leaves skin drier, says Wechsler. If you’re not moisturizing, start doing so once a day after you wash your face; if you’re moisturizing once a day, bump it up to twice. Wecshler suggests creams and lotions that contain a humectant like glycerin or hyaluronic acid, which attract water and hold it in the skin. If you’re dry and acne-prone, look for a lotion marked oil-free or non-comedogenic. The skin on the body can handle richer ingredients like shea butter.

If your skin is sensitive: Nonstop stress can also make skin sensitive. To calm irritated skin, switch to a fragrance-free, hypoallergenic cleanser and moisturizer, says Wechsler. Be sure to read the ingredient lists on both and if fragrance is listed at all — even if it’s the very last item on the list — it can be a problem for some people, says Wechsler. The sorbic acid in retinoid creams can also be irritating, so avoid using these until your skin is back to normal, too.

If you’re seeing lines and wrinkles: “Dry skin is wrinkley,” says Wechsler. So begin by following the advice above for dryness. Using a cream or lotion with a topical antioxidant like green tea can also help prevent wrinkles by reducing oxidative stress to the skin.

For all of the above: “Once you figure out what works, keep these products on hand,” says Wechsler. That way, if it happens again, you know you’ll have something to remedy the problem.

2. Wear sunscreen
“The sun causes oxidative stress to the surface of the skin, which actually promotes inflammation, making you break out more, have more wrinkles and making your skin drier,” says Wechsler. Look for sunscreens that have broad-spectrum protection (they guard against UVA and UVB rays), contain at least nine percent zinc oxide or titanium dioxide and have an SPF of 30 or higher.

3. Limit carbs and sugar
While that’s exactly what a lot of people reach for when they’re stressed, try to fight it. Research shows that if you’re eating mostly carbs and sugar, your cortisol levels are higher, says Wechsler. A balanced diet of lean proteins, vegetables, and fruits can help give your body nutrients it needs to tame inflammation.

4. Practice good sleep habits
Stress and lack of sleep tend to go hand in hand: When sleep is scarce, your cortisol levels don’t drop as much as they’re supposed to at night, says Wechsler. Just like you practice skin hygiene before bed — washing and moisturizing your face — you have to prepare your brain to go to bed to encourage quality rest. That means: avoiding caffeine after 5 p.m.; eating dinner two to three hours before bed (digesting a heavy meal can keep you awake); dimming the lights and turning off your Blackberry, computer and television an hour before bed (light and stimulating TV signals your brain to stay alert). Instead, thirty minutes before you tuck-in, drink something soothing like chamomile tea or warm milk, take a warm bath or read a book. And, “try to get eight hours,” says Wechsler.

5. Make an appointment with yourself — then a friend
Schedule a manicure or a massage or a pedicure. “It’s not frivolous and it’s not indulgent,” says Wechsler. “It’s actually good for you — the act of spending a little time and energy on yourself.” Meeting a friend for coffee or to visit (or vent) is also worth your time. “Studies show that women especially, if they hang out with a friend in person, it actually lowers your cortisol levels,” says Wechsler.

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