STRESS - MECHANISM OF STRESS MANAGEMENT

Any type of stress faced by the body is managed by hormones released by the Adrenal Glands.  The important hormone released by the sona faciculata of adrenal gland is " CORTISOL" which is a mineralocoritcosterioid.  Its release is influenced by:-

                        1. Neural Stimule from cerebral cortex
                        2. Cortieotropin Releasing hormone from hypothalamers.
                        3. ACTH ( Adrenocortico Tropic Hormone) from anterior pituitary gland

STRESS DISORDERS:-
A) Stress plays an important role in the initiation and perpetuation of the anorulatory menstural cycles in PCOD ( Poly Cystic Ovarian Disease).  It is an important reproductive problem resulting in intertility in many your women.  Obesity also plays a dominant role in PCOD.  Hormonal status in this is disorganised like

< LH - Leuitinising hormone
> FSH - Follicular Stimulating Hormone
B) Who are not usually used to stress, when suddenly exposed to it may feel fatigue, giddiness, palipitations and chest pain.
C) STRESS plays a major role in influencing the gut or intestinal motility.  This is an important cause in irritable bowel syndrome which may present as abdominal pain or consitpation or diarrhoea.
D) In some, stress may increase the chances of episodes in Asthma.
E) STRESS IS AN IMPORTANT CAUSE OF THE DEPRESSION>  Depression is some may predis pose to social isolation, Hyperlipoproteneinia obesity etc.,
F) Hypertension and ischaemic heart diseases, gastro intestinal uleers, urinary incontinence etc are some of the other disorders.

REMEDIES:- 

1. Graded Physical Activity
2. Meditation.
3.Good Timely Nutirtion.
4. Good Bowel Habits.
5. Other Recreational Activities.

Preapared & Presented by Miss S.Sandhya,M.B.B.S,  Member 2nd Batch                   
Posted by M/s Rhythm fitnes & Aerobic Centre

Healthy Eating

Healthy Eating begins with learning how to " eat-smart" its not what you eat, but how you eat Healthy eating is not about strict nutirtion philosophies, staying untouchability of foods you love.

Tip -1 Set yourself up for success simplify
a) Instead of being overly concerned with courting calories think of your diet in terms of variety and freshness. Gradually your diet become healthier and more delicious.
b) Start slow and make changes to your eating habits over a time.  Changing everything at once is impossible. make samll steps, like adding a salad ( full of different colour vegatables) once a day, or switiching from butter to olive oil when cooking. Every change your make to improve your diet matters.
Tip -2 Eat with others whenever possible:
a) eating alone infront of TV & Computers leads to mindless over eating
b) chew your food slowly & taste the flavours
c) A healthy breakfast can jump start your metabolisum And eating small, healthy meals through the day keeps your energy levels up ( mostly suggested for diabetics patients)
Tip - 3 Rainbow of Fruits:-
a)eat a rainbow of gruits & vegatables every day which contain higher concentration of vitamins & minerals.  Sweet vegetables add healthy sweetness to your food and redue their interest towards aritifical coloured sweets.
Tip - 4 Include whole grains
a)Wheat, brown rice to be added to your regular diet.
b)Healthy carbs such as whole grains, beans, fruits & vegetables are digested slowly helping you feel good and keeping your blood sugar & insulin levels stable. Un healthy carbs such as refined sugar, white rice will have less fiber and nutirents and they digest quickly and speed up blood sugar levels.
Tip - 5 Protiens &Calcium
Protiens give us the energy to get up and go and keep going. Try different types od protiens such as beans, nuts and soya.  Add calcium for stronger bones in your daily routine.

Prepared and Presented by Mis A.Ramya - Member Ist Batch

Posted by M/s Rhythm fitnes & Aerobic Centre