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Links to Articles on Reducing Stress

Surprising Ways to Reduce Stress  The Article
Are you feeling stressed, depressed or overwhelmed? Many will blame this on a weak mental attitude, which couldn't be further from the truth. Discover why, in Episode 2 of Becoming Unstoppable, as Ben Angel takes you on a tour of the most stressful place on the planet, the New York City subway.

How Design can Reduce Stress  The Article

With creatives contributing from 40 international destinations, the 2018 London Design Biennale has set out to reveal how design influences our emotions. Balancing functionality with aesthetics, technology with traditional craft, this second edition is a true assault on the senses

How to tell if stress is affecting your sleep  The Article

Stress often impacts on sleep quality and duration. Stress and a lack of sleep can both have a severe impact on physical and mental health. Experts recommend that people aim for 7–9 hours of sleep a night, depending on their age and other factors.

Stress and Cancer The Article

Extreme stress can have an accumulative effect on the body’s physiology, allowing prostate cancer to take root and grow.

Link to Recent Articles on Brain Exercise

How does exercise keep your brain young?  The Article
Stay active; age gracefully. Behind this truism, there’s a pile of unanswered scientific questions. Researchers are still sorting out what it is about physical activity that seems to lower the risk of dementia later in life. Even more uncertain is whether the effects of exercise can alter the course of diseases that cause dementia—chief among them, Alzheimer’s disease—once they’ve already taken root....

YOUR HEALTH: Exercising the brain and its senior impact  The Article
NEW YORK CITY – Which comes first: does exercise lead to better brain health? Or is it the other way around? Can improving a senior’s mental capacity by playing brain games help increase his or her mobility? ...

A brain boost to fight Alzheimer's disease  The Article
Alzheimer's disease is one of the biggest medical challenges of our time. About 30 million people worldwide are living with Alzheimer's disease, and the numbers are predicted to increase to 100 million by 2050...
Sitting and how it affects your brain  The Article
Realising [sic] that you won’t be 21 forever is a hard-to-swallow harsh truth. But realising that your body and mind won’t remain as sharp as your greatest years, is even worse....
4 scientifically proven ways to boost brain power as you get older The Article
Most people know that sitting for very long periods of time without getting up is unhealthy. It can lead to a slew of adverse health benefits over time like weight gain and back pain. If that wasn't enough, a new study points out a new list of ailments.
Brain Gain  The Article
Exercise generates new neurons and improves cognition in Alzheimer’s model...

The Holiday Stressed

The season is a happy time and a time of tension. It’s all about family, friends, neighbors and over limit credit cards and fighting crowds. It’s about remembering the good times this you have this time of year and overcome mistakes of the past.

We insist on trying to have a perfect holiday.

To relieve stress, first of all remember that there is no perfect holiday. Often we look back at what we think is a terrible situation, like a turkey or a cat in a Christmas tree, and we laugh at what we think is unthinkable. Learning to laugh at yourself is a great stress relief.

Also, do not forget to join your health club if you are a member. If you are not a member, donate to a Christmas member.  Some major health plans pay part or all of the cost of membership to the insured.

The problem at this time of year is to find time to go. It is important that if this method is chosen to reduce stress, the planned time should be to go to the gym or club as the business appointment will be set. Make time for yourself.

Take a break for 3 minutes during your work day. If possible, close your eyes and do some deep breathing exercises in your office. Walking (or running) on ​​the stairs will help, or you can just walk adroitly around the office – in fact, any mini fitness will do. The idea is to put your mind out of stress.

Feeling stressed at home? Try a hot bath. It is also suggested to spray your favorite fragrance into the air and then sit for a few minutes to enjoy it.

Does stress result from tiredness or burning from shopping or cooking? Try to set the time at night or when driving to work, where you can focus on yourself and what you really need. Thinking about your needs is very important. But do not just think about it, plan your actions to meet those needs.

Taking care of yourself with a professional massage can help bring a new look to your situation. Maybe you just have a good night’s sleep, where you can wake up late – even if it means spending a day off for that purpose. If your obligation becomes a burden, share your problem – maybe friends or family can come up with a solution.

The main points of stress relief are that you realize the need and the effective stress reduction does not take much time.

Mini-relaxation can help reduce your stress level even if you only have a few minutes to spare.

Creativity Fights Stress

Creativity leads to positive effects on your physical and mental health. In a recent study, the researchers provided nearly forty people with technical materials such as markers and paper, telling them to create whatever they wanted in a 45 minute period. Scientists have discovered that regardless of the technical expertise of participants, about 75 percent experienced a decrease Cortisol levels, a hormone that secrete the body to respond to stress and detrimental to brain cells.

This stress study is useful because it means that many of us can benefit from art related therapy. Like physical exercise, creative stimulation involves focusing our minds on the task at hand; distracting us from feelings of tension and anxiety.

When you create, you call on your imagination, a productive and constructive use of your mind. By focusing intensively on a creative task, one can achieve the state of “flow”.

In other words, when you “lose yourself” in writing a song or painting a picture, you are essentially entering a state of healthy flow. You do not notice the time or events that occur around you. During periods of flow, his brain secrete a healthy dose of fun chemicals such as dopamine, serotonin. By creating, we can get into the flow, which can give us the rush of positive energy.

We may feel positive feelings because creation is the ultimate act of freedom. You can show the world you want to see – one musical notes or brush stroke at one time. In a study by researchers at Johns Hopkins University, the brains of six jazz musicians were examined during improvisation on the keyboard. The results showed that there is a decrease in activity in the brain region known as lateral dorsal lobe crust, which is usually associated with thinking, deliberation and self-monitoring. This is part of the brain that is used when taking a difficult exam or trying to interpret words from a potential investor. Deadly activity indicates that creativity or improvisation more accurately reduces the guard.

If you have seen jazz improvisation music, you can not help thinking that they are in a state of flow, directing inner feelings and making them a beautiful melody. “What we think is happening is when you say your own musical story that closes the pulses that can block the flow of new ideas,” one scientist said. By creating, we feel more free and we live without compunction.

Of course, we are not all jazz musicians or composers. But, we must participate in creative lives, to live longer. In another study, researchers examined data from 1,000 older men over a period of almost 20 years. The researchers found that people who were more creative tend to live longer, perhaps because creativity stimulates many areas of the brain that can be kept healthier.

Creative people tend to deal with stress better, to rework potential obstacles as opportunities: “Creators can see more problems as opportunities. Feeling stressed, “Create.”

Walk your Way to a Better Brain


Today we find people do physical exercise less and less as they age. Study after study have reported the benefits of exercise on keeping your brain sharp.

A 6-month study – reported in the British Journal of Sports Medicine, performed at the University of British ColumbiaVancouverBritish Columbia, Canada -on the benefits of walking with people with some cognitive impairment caused by vascular impairment; know as VCI (Vascular Cognitive Impairment). VCI is caused when the blood vessels in the body are damaged by some damaging event in the body; such as a heart attack. VCI is the second most common type of cognitive dysfunction.

The Participants were divided into two groups The first walked three times a week for one hour each, the second group maintained their normal schedule (they did not walk).

Participants completed functional MRI (fMRI) for a beginning baseline and at the end of the trail. During the fMRI sessions, behavioral performance on the Eriksen flanker task and task-evoked neural activity were assessed.


The walking group showed significant improvements in their cognitive abilities as opposed to the control group, which did not walk.

Study’s senior author Terea Liu-Ambrose, a researcher with the Aging, Mobility, and Cognitive Neuroscience Lab at the University of British Columbia in Vancouver, added, the physical activity further reduces one’s risk of chronic conditions such as high blood pressure, diabetes (type II), and high cholesterol. Developing these conditions results in a compromised bloodflow in the vein, and can have negative impact on the brain. The brain needs a healthy flow of blood to deliver the necessary nutrients and oxygen to its tissues.“ –

My Suggestion

Start walking! Of course, check with your doctor first. Walk as fast as possible. High intensity exercise seems to be a factor in good mental health.


Benefits of Exercise on your Brain

A number of studies have shown that exercise benefits the brain.

Below is a list of six of the main benefits of exercise has on your brain.


Start exercising today for a better brain.



Meditation vs. Listening to Classic Music

West Virginia University did a study in 2016 where they had two groups, One that did meditation (Kirtan Kriya) every day and the other group listen to classical music every day.

Kirtan Kriya meditation is also know as the singing meditation (don’t worry no singing is actually done). The sounds are chanted repeatedly and in order (Saa Taa Naa Maa). How to do this meditation

Both meditation and listening to classical music have previous studies extolling their benefits for the brain.

Dr. Lazar a neuroscientist at Massachusetts General Hospital and Harvard Medical School, was one of the first scientists test the benefits of meditation and mindfulness and test them in brain scans. What she found surprised her — “that meditating can literally change your brain” – in a positive way.

A plethora of neurophysiological studies have demonstrated that listening to and/or playing music has multiple measurable effects on human brain structure and function. A recent study from the University of Helsinki, Finland has shown that listening to classical music has a positive effect on the brain.

First stage of the study lasted for three months. The first stage, the participants did their group’s task, meditation or listening to classical music for twelve minutes.

The second stage also lasted three months. The second stage, the groups were asked if they would like to continue doing the meditation or listening to classical music. Seventy-five percent of the wanted to continue doing their group’s task (meditation or listening). After three months this can be considered a indicator that the participants enjoyed their group’s task.



Participants in both groups showed significant improvement at three months in psychological well-being and in multiple types of mood and sleep quality.

The meditation group showed greater gains in perceived stress, mood, psychological well-being, and quality of life-Mental Health.

Those that participated for the full 6-months had greater improvement then they had at 3-months.


There was no report of control group, a group that did neither the meditation or listening. This is bad work for a clinical study, if a control group was not used.  If the control group’s brain functions also changed, there may have been other factors that effected the groups

My Suggestion

Do both every day (if you enjoy it; give it three months), you will feel your brain get better.