The Pearl - Issue 2

SEPTEMBER 2018

ISSUE 2, VOLUME 1

THE PEARL Stress & Mindfulness

Stress "the body's reaction to any change that requires an adjustment or response."

- Cleveland Clinic

Stress can: 

Signs of Stress

facilitate growth boost self-esteem increase resilience

Feeling of "being out of it"  General aches and pains Grinding teeth Headaches  Increase or loss of appetite Muscle tension  Sleeping too much or little   Racing heart Cold/sweaty palms Trembling/shaking

Dealing with Stress Take a Break Exercise   Smile & Laugh  Get Social Support  Meditate  Find Gratitude  Eat Healthy Make Time for Joy

Healthy Stress

Boredom

Exhaustion

Mind fulness "is a mental mode of paying attention to our present-moment experience without evaluating or emotionally reacting to it." - Amishi P. Jha

Quick Practice  Sit in an upright position, hands resting on your thighs Lower or close your eyes Notice your breaths & the sensations around you Select one area of your body and focus on that area  Feel your body move with each breath Focus on breaths for 10 to 15 minutes before opening eyes

Diets for a  Healthy Brain Mediterranean  Okinawan Scandinavian 

Important Nutrients to Reduce Stress Vitamin C Complex Carbohydrates Magnesium Omega-3 Fatty Acids

Healthy Comfort Foods Dark Chocolate Oatmeal http://www.apa.org/helpcenter/manage-stress.aspx https://exploreim.ucla.edu/nutrition/eat-right-drink-well-stress-less-stress-reducing-foods-herbalsupplements-and-teas/#healthy