Club Blog

by: Michael R. Mantell, Ph.D.

Who wouldn’t seriously welcome relief from life’s daily stressors? We spend nearly $300 Billion every year on stress-related health issues.  If affects children, teens, and adults.  Yes, it even affects members of The Sporting Club.

Simply put, stress is based on predicting extremely negative events and then living as though these predictions are “for certain going to” happen.  As a result, stress creators suffer with often debilitating physical and emotional symptoms. Remember this:  all stress is created through your predictions and interpretations of events in unusually harsh ways, not by the reality of these events alone.

Hans Selye coined the term “stress” in 1936.  He defined it as “the non-specific response of the body to any demand for change.”  Today we understand that predicting or interpreting events in a harsh, severe and irrationally negative way create stress.

Sure, there are some events that will lead most healthy people to react with tension and concern.  It’s the unusually harsh interpretation of these commonly “bad” events that lead us to react with increased intensity, often as if the events are “worse than bad”—awful, terrible and horrible.  Can something be worse than 100% bad?

Here are three examples from the literature on irrational thinking patterns that can create stress:

Magnification or Minimization

Trap: You exaggerate or downplay the significance of an event rather than seeing it realistically.

Example: I absolutely have to get this project finished today or my career is over. Even though it went well this time it’s not good enough.

Escape: Put it in perspective. Ask yourself how you’ll look back on this in 1 or 5 years from now.

Fortune Telling

Trap: You expect that a certain future event will be negative and you act as if it’s already true even though there is no evidence to support it.

Example: Before starting a new activity you think that it will be too hard so you don’t even try it.

Escape: Tell yourself that your negative expectation is just one possibility and then think of other possible outcomes. Remind yourself of a time in your life when things turned out better than you expected. Keep a record of your forecasts and see how accurate you are.

Catastrophizing

Trap: You think the very worst of a situation even when there are other possibilities. You overreact.

Example: “My heart is beating fast! I’m having a heart attack!”

Escape: Look at the real probabilities. Focus on evidence that the worst did not happen, that things might not be as bad as they seem.  Sometimes a headache is all in your head.

While I often help people deal with their created stress using psychological tools—(including police officers, firefighters, and military veterans, CEOs facing financial challenges, news teams covering gruesome stories, students dealing with bullying and finals, as well as couples in distressed relationships, baby boomers facing health and financial concerns, victims of serious crimes and athletes facing high level competition)—it is clear to me that physical exercise is just as essential an ingredient as are psychological tools in fully reducing, and often completely preventing, stress.

Yet, there is an irony.  How can one form of stress, the stress of physical exercise, relieve another form of stress, which is mental?  It’s really very straightforward:  exercise is relaxing, and healthy for you.

Exercise reduces stress both directly as well as indirectly by preventing illnesses.  Consistent moderate to vigorous exercise can lower your blood pressure, cut the risk of stroke-heart disease-diabetes-obesity- memory loss-depression-anxiety, improve your sleep, lower your cholesterol, create more endorphins (the feel good neurotransmitters), reduce the stress hormones cortisol and adrenaline, and melt daily tensions.  Consistent exercise, healthy nutrition and rational thinking can add years to your life and life to your years.

So what physical exercises help reduce or prevent stress?  After healthy stretching and proper warm-up, aerobic exercises, resistance training and plyometrics all help relieve physical and mental stress.

Intervals on the treadmill, burpees, power pushes, mirror sparring, lunges to bicep curls, bench jumping, planks, squats, push ups, walking, jogging, cycling, swimming, working on the GRAVITY machines, Yoga, Pilates, Zumba or other vigorous dance, are just some of the exercises that will melt your tensions.

You can walk away from your problems, meaning a 30 minute walk, about 100 steps a minute or so, several times a week, will also help you physically and mentally. Think of it as meditation in motion.

Consistent aerobic exercise, with strength training, brings healthy changes to your body.  Your heart and your spirits will thank you.  While at once exhilarating and calming, not only anxiety and stress can melt, but depression also has been shown to fade.

Adrenaline and cortisol are reduced with aerobic exercise and strength training, while endorphins increase.  The former two are the body’s “stress chemicals while endorphins are the body’s natural mood elevators and painkillers.  Don’t forget that with increased stamina, strength and even some weight loss, your self-esteem will likely increase too leading to more positive behaviors in your personal and work life.

If you are already a member of The Sporting Club, then you understand the role that exercise plays in preventing or reducing stress.  You already think of the club as your personal health center.  If you are thinking of becoming a member, or already belong but aren’t taking full advantage of the vast health oriented offerings, consider this plan:

1. Establish a 5-30 plan. Five times a week, for 30 minutes, assuming you are healthy enough to do so, jog, walk, bike, go on the elliptical, for 30 minutes (interval training is best).
2. Start with small daily goals—it’s about progress not perfection. Frequency is more important than anything else.
3. Follow your personal style: solo or group classes, as along as its fun for you—yes, having fun is an important part of this plan.
4. Got an iPod or other music player? Use it.  It’ll help distract you and give you a beat to follow.
5. Bring a friend with you—not a virtual one—a real one. Exercise buddies abound in The Sporting Club because people find exercising with others motivating.
6. Give yourself one to two months of consistent exercise to feel comfortable with the exercise routine, meeting new friends at the club, and seeing/feeling the stress reduction benefits.

by: Michael R. Mantell, Ph.D.

I’ve never seen anyone actually fall asleep on the gym floor, but how often do you hear people complain that they’re so tired they don’t feel like working out?  It’s one of the excuses I hear frequently.

So I began wondering about all of this tired stuff.  Are they just not getting enough shut-eye each night?  After all, not getting enough sleep negatively impacts our overall physical and emotional well being, causes physiological stress, and has been implicated as a cause of weight gain.  In fact, current thinking among sleep researchers is that healthy, sufficient sleep is as important a factor in weight loss as are diet and exercise.

Insomnia and poor sleep can be debilitating to your daily life.  It’s all you think about when you can’t fall, or stay, asleep through the night.  Here are 10 natural, medicine-free tips for what you can do to get sufficient sleep for your health and well being:

1. Herbal remedies including melatonin, valerian, chamomile, lavender, passionflower and lemon balm have been shown to be effective sleep aids due to their relaxing properties
2. Magnesium supplements help relax muscles and can help induce a calming sensation
3. Acupuncture helps many people improve their sleep
4. Relaxation training to reduce mental stress, along with yoga, mindful mediation and biofeedback with relaxation tapes also create a calming feeling
5. Exercise early in the day.  It not only provides the body with more energy, but it also tires the body while relaxing the mind
6. Nutritional changes such as cutting out caffeine (it can stay in your system up to 14 hours) and chocolate before bedtime and eating whole grain crackers or magnesium rich foods before bedtime can help induce sleep.   Have a glass of red wine in the evening for adding melatonin to your body
7. Be consistent in getting up earlier every day
8. Stretch before going to sleep and add aromatherapy (lavender) with quieting music.  Keep your bedroom about 68 degrees
9. Get a comfy mattress.  The Westin “Heavenly” mattress is, well, heavenly
10. Try the “Escape” Mask by Dream Essentials

The Centers for Disease Control reports that more than one quarter of all deaths are caused by heart disease alone. However, despite its often-deadly effects, heart disease does not have the high profile of cancer, AIDS and other terminal diseases. This means that many people with heart disease either do not realize they have the condition, or do not seek treatment for early warning signs. While many think that heart disease primarily affects men or the elderly, women are just as likely to suffer from heart disease as men. In fact, approximately 10 percent of women age 45-64 suffer from the disease.

Geeta Maharaj, nursing director at Everest College’s Salt Lake City campus explains that you don’t have to be in nursing school to know there are many things you can do to reduce the likelihood of having heart-related health problems. “One of the most important is simply to learn about how your life choices affect your heart’s health,” adds Maharaj.

The major risk factors for heart disease are inactivity, obesity, high blood pressure, cigarette smoking, high cholesterol and diabetes. In 2005-2006, the Center for Disease Control reported that 37 percent of Americans had two or more of these risk factors, potentially increasing their chances of contracting heart disease.

However, approximately one half (47 percent) of deaths caused by sudden cardiac arrests happen outside of hospitals, which suggests that many people who are suffering from heart disease go undiagnosed, or are not seeking treatment.

Medical research has shown that lowering cholesterol and blood pressure levels can reduce the likelihood of having a heart attack, needing heart bypass surgery, and dying from heart disease. Even for those who are currently healthy, lowering cholesterol can reduce the risk of developing heart disease. “It is important to know the risk factors for heart disease and talk to your doctor about how to reduce the likelihood of suffering from a heart attack or cardiac arrest,” says Maharaj.

Even if you are not at risk for heart disease, Darlene Mention, RN, MSN, CCRN, nursing instructor at Everest University’s nursing program in Brandon, Fla., suggests taking the following steps to improve overall heart health. 

First, exercise. Your heart is a muscle, and just like your other muscles, it needs to be worked out regularly. Mention recommends that you get at least a half an hour of cardio at least five times a week.

Second, Mention suggests maintaining a healthy weight, and trying to lose extra pounds if possible. Obesity is one of the primary causes of heart disease, and is often linked to other risk factors such as having high cholesterol or being inactive.

Improving your diet can also help you lower your cholesterol and promote overall health. As a rule of thumb, Mention explains that your diet should include five servings of fruits and vegetables a day. Two servings of certain fish, such as salmon, trout or mackerel a week can also promote heart health. These fish are full of fats that replenish needed oils. However, you should limit your consumption of saturated fats, which are found in full-fat dairy products, many red meats, fries and other cooking fats.

Similarly, Mention advises cutting back on salt. She explains that the recommended daily allowance is 2,300 milligrams of salt for adults, and less than 1,500 milligrams for middle-aged and older adults with elevated blood pressure. It is important to check food labels, as many processed foods have high levels of sodium. While some studies have suggested that drinking a glass of red wine at dinner may reduce the likelihood of heart attacks, in general, moderation is the key to alcohol consumption. The recommended daily limit of alcohol is three to four servings for men, and two to three for women.

In addition, Mention explains that if you are serious about your heart health, you should quit smoking. Smoking dramatically increases the likelihood of contracting heart disease. Studies have shown that female smokers are three times as likely to have a heart attack before the age of 40 than are non-smokers.

It is also important to learn the early warning signs of heart disease, which include nausea, indigestion, back pain, dizziness, fatigue, and chest pain, as early action can make a huge difference in treatment. Finally, Mention recommends that you talk to your doctor or a licensed nurse about potential preventive measures you can take, if you are at risk for contracting heart disease.

(ARA) – One in two Americans is living with a chronic disease. Chronic diseases are persistent and recurring, and are typically either hereditary or the result of factors such as poor diet, obesity or lack of exercise.

Dr. Ian Smith, creator and founder of “The 50 Million Pound Challenge” and “The Makeover Mile” is a health and nutrition expert who is constantly encouraging Americans to be proactive when it comes to their health. “Unfortunately, many Americans postpone or even skip key health screenings due to fear, lack of awareness, or cost concerns,” says Smith. “However, it’s important to know your risk so you can make the appropriate lifestyle modifications to change – or reverse – the course of chronic disease.”

Smith recommends five simple screenings as a first step in determining whether or not you are at risk for a variety of treatable – and preventable – chronic diseases. These screenings will be available for free as part of “The Makeover Mile” which he is presenting with CVS/pharmacy in conjunction with their “To Your Health” program in seven major cities across the country.

Diabetes
A simple finger prick is all that is needed to check your blood glucose levels to see if you are at risk for diabetes. If your blood glucose test shows that you are at risk for diabetes, your doctor will work with you to make certain lifestyle changes, particularly involving diet and exercise.

Blood pressure
Blood pressure is measured by a quick, painless test using a rubber cuff that is wrapped around the upper arm and inflated. If your blood pressure is consistently high, your doctor will likely recommend lifestyle changes, such as exercise, a healthy diet, quitting smoking, limiting alcohol and/or recommend a maintenance medication.

Cholesterol
Even though high cholesterol may lead to serious heart disease, most of the time there are no symptoms, which is why it is important to have your cholesterol levels checked. A rapid cholesterol test involves just a simple blood sample from the finger. As with diabetes and blood pressure, lifestyle changes such as exercise and weight loss, maintaining a healthy diet, and quitting smoking are recommended if your cholesterol levels are not within a healthy range. If the added measure of a maintenance medication is needed to keep your cholesterol at a healthy level, it is important to make sure that the medication is taken regularly, as prescribed.

Other important screenings – osteoporosis and vision
Two other important screenings that shouldn’t be overlooked are osteoporosis and vision. A simple bone mineral density test, done via low-dose X-rays, determines whether or not you are at risk for osteoporosis, a disease that causes bones to become fragile and more likely to break. Additionally, a vision screening can help identify whether or not you are at risk for eye disease.

In an effort to help Americans take the next steps in the road to a healthy life, the CVS/pharmacy “To Your Health” program features free screenings for chronic diseases at more than 800 events across the country. The events offer each participant more than $150 in free screenings for diabetes, blood pressure, cholesterol, bone mineral density (osteoporosis) and vision. For more information and to find an event in your area, visit www.cvs.com/toyourhealth.  For more information about “The Makeover Mile” visit www.makeovermile.com.

by: Michael R. Mantell, Ph.D.

If you enjoy walking through Whole Foods in La Jolla, Henry’s in Santee, or Trader Joes in Mira Mesa, People’s in Ocean Beach, you might well be a “foodie” or at least someone who enjoys a fine selection of healthy food.  Purchasing or growing healthy food is one thing but you have to know how to eat right as well.

Here are some simple rules to keep in mind as you prepare your local, organic, natural, artisanal, seasonal, bounty and offerings. These rules will insure you have a “foodgasm” in the healthiest of ways.  These rules are anchored in a must-read book if eating right is your goal.  Written by Gary Taubes, “Why We Get Fat: And What To Do About It” is an education that will make you question nearly everything you ever thought about when it comes to eating, exercise, fat, calories, carbs, red meat and simple sugars.

Taubes maintains that obesity is not caused:

• by eating too much
• by exercising too little
• by consuming fat

Instead he believes that obesity is the result of consuming:

• too much refined sugar
• too much white flour

This fellow is no slouch.  He is a reporter and “science nerd” who studied applied physics at Harvard and aerospace engineering at Stanford.

Taubes redefines obesity as a hormonally driven physical disorder, activated by carbohydrates, where the body can’t stop accumulating fat. He also believes that current nutritional wisdom is the result of poor science and politicking.

Taubes tells us: “fat isn’t the enemy; easily digested carbohydrates are.”   He adds:

The very foods that we’ve been sold as diet staples—fat-free yogurt, plain baked  potatoes (hold the butter), and plain pasta (hold the olive oil, sauce, and   cheese)—actually reset our physiology to make us pack on the pounds.

And the foods that we’ve been told to shun—steak, burgers, cheese, even the sour  cream so carefully scraped from that potato can help us finally lose the weight  and keep our hearts healthy.

Now for his rules:

1. Diet has “die” in it.  Don’t go ON a diet, rather, change what you eat.  Diets, research tell us, predicts weight gain.
2. Smart nutritionists teach us to shop the “periphery of supermarkets.”  This will help you avoid BHA, BHT, sodium nitrites—and instead choose whole fruits, organic veggies, real meats (rather than chicken fingers), fresh fish (instead of fish sticks) and healthy dairy products.
3. Calories don’t make you fat.  Simple carbs like sugar, honey and refined white flour do.  It’s your glycemic index that you need to watch — so peanuts, not pretzels, black beans, not watermelon, chocolate cake, not fruit roll-ups.
4. Think farms, not factories.  Especially when it comes to meat.  Remember these terms:  organic, local, grass-fed, pastured and free-range.
5. Make your meals colorful.  Dip your fork into colors that come from leafy, cruciferous or brightly colored vegetables.
6. Follow Taube’s weight loss plan that includes low carbs, much meat, plenty of plants, minimal dairy and eat when you’re hungry.  Don’t limit fat. Say goodbye to pasta, bread, rice and hidden sugars. Be picky about your veggies due to some of their carb content.
7. Did I say anything about fruit?  Good.  Tread lightly on those pretty sugar filled devils.
8. Don’t worry about dietary saturated fat.  The “American Journal of Clinical Nutrition” reported no connection between saturated fats and rates of heart attack.  It’s the trans fat that you ought to watch out for if you want to control your LDL cholesterol, heart disease and other chronic illnesses.  Adding omega-3’s and monounsaturated fats will help reduce the risk of heart disease, arthritis and even lower the risk of some cancers.

Keep shopping in the wonderful San Diego meccas of healthy foods but be sure you are cooking and eating smartly. If you want to build a food kingdom, make exercise queen and healthy eating king. Or is it the other way around?  Taubes makes the case that despite what we are told by health “authorities,” science tells us that exercise alone will neither help us maintain our weight if we are lean, nor lose weight if we are fat.