Author Archives: ChristinaMelo

Video

Stressors are Friends not Foes

As final exams approach and deadlines are surmounting so is stress. Stress can be seen as both a good and bad thing depending on how you react to these situations that cause it. The dictionary describes stress as a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. This natural response of our body can trigger other response systems such as our immune system and fight-or-flight response.

Downsides of Stress:

Stress can overwhelm you. Source: Yuganov Konstantin/Shutterstock

For many years we have been told that too much stress is a bad thing. That chronic stress will decrease our lifespans and cause a host of other health issues including anxiety, high blood pressure, and depression. This still stands, as the more stress that you have in your body the more detrimental it is to your health as your body fills with epinephrine and cortisol. Epinephrine and cortisol effect your heart by changing the width of your arteries, contracting them so your heart has to work twice as hard to pump blood through your system.

Benefits of Stress:

However, there can be upsides to stress. But this involves a mind-shift, looking as stress as your body rising to the challenge you are presenting it with. It can help motivate you to complete your goals, accomplish tasks efficiently or even boost your memory. When you change the way that you think about stress it can be used as a benefit. Stress can also help you face fears and overcome challenges. The only downside to accessing the full benefits of stress is the major mind-shift that you would need to undergo. But if you can accomplish that then the negative effects that stress can do to your body are in fact mitigated. This major study done by Harvard University speaks to the benefits that stress can offer when you change your mindset.

In conclusion, stress can be your friend if you know how to use it.

Stress as a benefit, changing the mindset. Source: fizkes/Shutterstock

The following video presents TED talk by Kelly McGonigal, a health psychologist specializing in stress management, on the findings of another study focusing on the way people think about stress:

~Christina M

Diets, Diets, Everywhere and Not a Pound to Lose

There have been many different trends in the dieting world, with each new diet promoting varying degrees of fat and carbohydrate intake. The most recent trend to take off is the ketogenic diet, focusing on high fat low carb intake. Other big trends include: the Mediterranean diet and the Paleo diet. Now-a-days there are just too many diets to keep track of each promoting different health benefits. *Note what is written here is my own opinion of what each of these diets entail and in no way, are a reflection of a person participating in these lifestyles.

Recent fad Diets:

1) Mediterranean Diet

Example foods for Mediterranean diet. Source: Foxys Forest Manufacture/Shutterstock

Focuses on the consumption of healthy fats like olive oil and fish while eliminating processed foods and limiting red meat consumption. Has recently been named the 2019 best overall diet.

Benefits: Easy to maintain as there are many options, can cause weight loss and help prevent heart attacks and strokes along with type 2 diabetes.

Downside: It does not count calories or percentage of fat to carbs so it may be harder to follow for those adjusting to the diet. Limited milk consumption – for those who like milk. Cap on alcohol consumption – one glass max for women and two glasses max for men.

2) Ketogenic Diet

Ketogenic example meal. Source: anyaivanova/Shutterstock

Focuses on increasing your intake of good fat and protein while decreasing the amount of carbs. The type of carbs that are consumed should not be highly processed, and come from natural sources like fruits and whole grains. Carbs should be used sparingly, only as a filler if needed.

Benefits: Reduction of carb intake, therefore promote weight loss. Increased intake of omega-3 fatty acids which are the better of the 2 main fatty acids (omega-6 being the other)

Downside: It may cause irregularity, irritating your bowls. Puts restrictions on certain food groups, making it harder to order food at restaurants. If you are genetically predisposed to high cholesterol it increases your cholesterol.

3) Paleo Diet

Paleo diet example foods. Source: MaraZe/Shutterstock

Focuses on eating in the same way as our ancestors ate; emphasizing whole foods, lean protein, veggies, and nuts/seeds. This means that all processed foods are removed from your diet.

Benefits: There is evidence to show that this diet can lead to weight loss and a reduction in waist size as there is a reduction in carbs and more protein. Other benefits include reducing factors of heart disease and increased iron intake.

Downside: The elimination of normally nutritious and healthy foods such as grains, legumes, and dairy.

 

The above diets can contribute to weight loss and a healthier life. However, people should consult their doctors before attempting any of these sorts of diets as they may not be beneficial to everyone. It is always best to choose a diet that works for you and one that you can stick to.

~Christina M