“What Happens to Your Body When You Relax?”

 

WHAT IS THE RELAXATION RESPONSE? It's one name for what happens when your parasympathetic nervous system is in charge of your body functions. This part of your nervous system regulates the work of your organs and glands while you're at rest. Your relaxation response kicks in when you feel safe. It can actually block effects from your body's response to stress. These changes are good for your mental and physical health.

YOUR HEART RATE SLOWS: Stress triggers activity in your sympathetic nervous system, which is in charge of your body functions in dangerous situations. This "fight or flight" response sends out hormones called catecholamines to speed up your heart. But relaxation lets your body know it’s OKAY to save energy. Your parasympathetic system takes over and releases a hormone called acetylcholine. That slows your heart rate down.

YOUR BLOOD PRESSURE GOES DOWN: Stress hormones can speed up your heart rate and tighten your blood vessels. That temporarily raises your blood pressure. The opposite happens when you relax. If you have high blood pressure, relaxation methods like meditation may help you manage stress and lower your chances of heart disease. (But don’t stop taking your medicine unless your doctor says it’s OKAY.)

YOUR DIGESTION GETS BETTER: When stress causes the "fight or flight" reaction, your digestion gets put on hold as blood moves toward your larger muscles. Relaxation reverses this process. It also lowers inflammation that can hurt your gut. Stress plays a role in many digestive problems, like irritable bowel syndrome (IBS). Calming techniques like deep breathing or meditation might help with your symptoms.

YOUR BREATHING SLOWS DOWN: "Take a deep breath," you might tell someone who's in a panic. There's a good reason for that. When you're stressed, breathing speeds up. Breathing too fast may lead to low levels of carbon dioxide in your blood, which could make you dizzy and weak. But relaxation slows your breathing rate. You can also help yourself relax with slow, controlled breathing, around 6 breaths a minute.

YOUR MUSCLES RELAX: Your body stiffens when you feel threatened, whether from a bear in the woods or a deadline at work. Usually, muscle tension eases when you calm down. But long-lasting stress can lead to tense muscles nearly all the time. If you have a hard time relaxing, ask your doctor about biofeedback. It uses sensors to give you feedback about your body’s functions. That helps you learn how to release muscle tension. 

YOU HURT LESS: Relaxation doesn’t get rid of your aches, but it can turn down the volume a little. Relaxed muscles hurt less. And relaxation prompts your brain to release endorphins, chemicals that act as natural painkillers. Studies show relaxation techniques like meditation can lessen pain from conditions like fibromyalgia, migraine, chronic pelvic pain, and irritable bowel syndrome (IBS).

YOU HAVE BETTER BLOOD SUGAR CONTROL: Stress hormones can make your blood sugar rise. And if you have diabetes, the effort it takes to manage your condition may amp up your stress. Relaxation can help you get a handle on your blood sugar (though it can't take the place of medicine). To get there, exercise regularly and get enough sleep. Try relaxation practices like meditation or yoga to help you mellow out further.  

YOUR IMMUNE SYSTEM WORKS BETTER: Long-lasting stress makes it harder for your body to fight off infections. But deep relaxation can help your immune system recover. You can get there with the help of techniques like progressive muscle relaxation. That's where you tense, then relax, each muscle group one by one. It’s even more important to manage your worries as you age. Your immune function naturally declines over time.

YOU SLEEP BETTER: Sometimes, you might be unable to doze off even when you’re worn out. This "tired but wired" state is a sign you're still in "fight or flight" mode. Relaxation techniques like deep breathing can help switch on your relaxation response. They’re sometimes used as a treatment for insomnia.  

HOW CAN YOU RELAX? Some people unwind while they garden, cook, or read. Others pray or meditate. Or you can explore techniques like:

•    Visual imagery
•    Progressive muscle relaxation
•    Massage
•    Deep breathing
•    Biofeedback
If you’re not sure how to get started, ask your doctor to refer you to a specialist who teaches relaxation training. 

TRY THE BENSON METHOD: This technique was created by Herbert Benson, MD, the heart doctor who first described the relaxation response. Here’s what you do: 

•    Sit down, making sure you’re comfortable. 
•    Close your eyes.
•    Gradually relax all of your muscles, starting at your feet and working your way up. 
•    Breathe through your nose.
•    Pay attention to your breath.
Do this for about 20 minutes. Then sit with your eyes closed for a few minutes. 

REVIEWED BY: Hansa D. Bhargava, MD, WedMD on August 25, 2020

REFERENCES:

Global Advances in Health and Medicine: "A Perspective on the Similarities and Differences Between Mindfulness and Relaxation."

UC Davis Health: "Heart Rate."

American Heart Association: "Managing Stress to Control High Blood Pressure," "Meditation to Boost Health and Well-Being." 

Journal of Alternative and Complementary Medicine: "Specific Transcriptome Changes Associated with Blood Pressure Reduction in Hypertensive Patients After Relaxation Response Training."

Annals of the New York Academy of Sciences: "Mindfulness meditation-based pain relief: a mechanistic account."

National Center for Complementary and Integrative Health (NIH): "Relaxation Techniques for Health."

JAMA: "Effect of Mindfulness-Based Stress Reduction vs Cognitive Behavioral Therapy or Usual Care on Back Pain and Functional Limitations in Adults With Chronic Low Back Pain: A Randomized Trial."

Loyola University Medical Center: "How Breathing Exercises Relieve Stress and Improve Digestive Health," "How Your Brain and Emotions Control Your Gut."

International Foundation for Gastrointestinal Disorders: "Relaxation Techniques to Manage IBS Symptoms."

Johns Hopkins Medicine: "Hyperventilation."

Frontiers in Human Neuroscience: "How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing."

American Psychological Association: "Stress Effects on the Body," "The power of the relaxation response." 

American Migraine Foundation: "Biofeedback and Relaxation Training for Headaches.”

American Diabetes Association: "Diabetes and Stress."

International Journal of Yoga: "Effect of 6 Months of Meditation on Blood Sugar, Glycosylated Hemoglobin, and Insulin Levels in Patients of Coronary Artery Disease."

Diabetes Care: "Stress Management Improves Long-Term Glycemic Control in Type 2 Diabetes. 

Iranian Journal of Diabetes and Obesity: "The Effect of Relaxation on Blood Sugar and Blood Pressure Changes of Women with Gestational Diabetes: a Randomized Control Trial."

Cleveland Clinic: "What Happens When Your Immune System Gets Stressed Out?”

BMC Complementary Medicine and Therapies: "A relaxation technique enhances psychological well-being and immune parameters in elderly people from a nursing home: A randomized controlled study."

Frontiers in Immunology: "Immunosenescence and Its Hallmarks: How to Oppose Aging Strategically? A Review of Potential Options for Therapeutic Intervention."

Frontiers in Psychiatry: "Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia."

Mayo Clinic: "Biofeedback."

Medicine: "The effect of Benson relaxation method on anxiety in the emergency care."

National Institutes of Health: "Relaxation Techniques for Health."

Cleveland Clinic: "IBS: What Your Brain Has to Do With It."

Computational and Mathematical Methods in Medicine: "Cardiorespiratory Dynamic Response to Mental Stress: A Multivariate Time-Frequency Analysis.:

CDC: "Type 2 Diabetes."

American Psychological Association: "Taking control of your diabetes."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“7 Foods That Reduce Bloating and 5 That Cause It”

 

Hate feeling puffed up after a meal? Keep your digestive system humming along by eating flat-belly foods and avoiding those that bloat.

WHERE’S THAT BLOAT COMING FROM? If you feel uncomfortably bloated after meals, it might be time to look at the types of foods you are eating. We asked a nutritionist for the top foods that lead to bloat, plus the seven best foods you should eat to reduce uncomfortable bloat and gas.

WORST: BROCCOLI, CABBAGE, KALE - Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose—a sugar that remains undigested until bacteria in your gut ferment it. That produces gas and makes you bloat. But don't shun those healthful greens just yet. "Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that's less prone to bloating," Cynthia Sass, RD, MPH, Health contributing nutrition editor, tells Health. So, keep eating the green stuff, but limit your portions. And if you absolutely can't part ways with even a gram of kale, steam it: "Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract," Sass says. It won't eliminate or prevent bloating altogether, but it may make your veggies easier to digest.

WORST: LEGUMES - It's probably not news to you, but beans, along with lentils, soybeans, and peas, are gas-causing foods. These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can't absorb. So, when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas, which can balloon your waist. Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. "If you eat fruits, veggies, nuts, whole grains, and beans often, they won't bother you as much as if you eat them sporadically," Sass says.

WORST: DAIRY- If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant—which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract, which may trigger bloating. So, before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.

WORST: APPLES - An apple a day may save you a trip to the doctor's office, but it does not keep the bloat away. High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can't tolerate, Sass says. The result? You guessed it: gas and the inevitable puffy feeling. Apples are a great snack, however, so don’t give up on them altogether. "Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema," Sass says. Eat them in moderation and separately from meals, and time your eating right: "If you'll be wearing a form-fitting outfit or bathing suit, you might not want to reach for an apple," Sass says. Other fruits that bloat: pear, peaches, and prunes.

WORST: SALTY FOODS - Eating high-sodium foods can trigger water retention, which can balloon you up, Sass says. Avoiding sodium isn't as simple as steering clear of the saltshaker, however. The CDC reports that about 90% of Americans consume more sodium than is recommended for a healthy diet (2,300 mg per day for most people, and 1,500 mg for adults over 50, plus people with diabetes, high blood pressure, and high risk of hypertension). Sodium sneaks its way into most processed and packaged foods, including soups, breads, and these other surprisingly salty foods. That makes it very difficult to avoid. When and if you do succumb to salt, drink a lot of water to help flush it out.

BEST: CUCUMBER - People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling, says Sass. "Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes," she adds. So, slice it up and eat it as is, or swap sugary drinks with a glass of cucumber water.

BEST: BANANAS - Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation. "Bloating can also be caused by constipation," Sass says. "If you’re not able to eliminate waste in the GI tract, you become 'backed up' so to speak, which can lead to a bloated look."

BEST: PAPAYA - The enzyme in papaya, papain, helps break down proteins in your GI system, which makes digestion easier. Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract. Eat papaya whole and fresh or blended into a smoothie.

BEST: ASPARAGUS - Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all that excess water, thus relieving any discomfort and bloat. It also contains prebiotics, which help support the growth of 'good' bacteria, according to Sass. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas. Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.

BEST: YOGURT, WITH PROBIOTICS - Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it. So, eat your bloat away with yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola.

BEST: FENNEL SEEDS - Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass. You can find fennel and fennel seeds in breads, sausages, and other meat dishes. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal.

BEST: GINGER - Ginger contains the digestive enzyme zingibain. which helps your digestive system break down protein. The compound potentially helps food be digested more easily, reducing bloat, gas, or constipation. If you already feel bloated, you probably don't want to eat—so instead, sip homemade ginger tea: Steep a few slices of sliced ginger in a mug of hot water for five to 10 minutes.

BEST: PEPPERMINT AND CHAMOMILE TEA - If you're feeling puffy after dinner, you can sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.

BY: Charlene K. Petitjean, Health Magazine, Updated September 28, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.