Healthy Living Magazine

HealthyLIVING

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A Katy Times publication October 2014

John Zerwas, MD AN ADVOCATE IN THE TEXAS HOUSE FOR MEDICINE AND PATIENT SAFETY

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Contents & Staff Katy Healthy Living

Katy Healthy Living Magazine

OCTOBER 2014

Features

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The Katy Healthy Living Magazine is a publication of the Katy Times newspaper.

PUBLISHER Terry Schaub tschaub@katytimes.com MANAGING EDITOR Greg Densmore news@katytimes.com PAGE DESIGN Greg Densmore

GRAPHICS MANAGER Kristen Davis

news@katytimes.com

kdavis@fbherald.com

TO ADVERTISE If you are interested in advertising in the Katy Healthy Living Magazine, please call the office of the Katy Times at 281-391-3141 for rates, information and deadlines.

PHOTO & ARTICLE SUBMISSIONS

Dr. John Zerwas is not only an influential member of the Texas House, he’s also a real family man.

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Whole Foods Market Katy goes to great lengths to satisfy and delight its customers.

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Katy Healthy Living

Times The Katy Healthy Living Magazine is a publication of the Katy Times. The magazine has a print circulation of 6,300 and is inserted into the Katy Times newspaper. Additional copies are available at the office of the Katy Times at 5319 East Fifth Street in Katy.

The Katy Family YMCA offers a variety of programs for all ages.

Drinking tea can keep you relaxed and healthy....9 Don’t forget to reward yourself working out........15 Don’t let stress lead to health problems.......21 s

We are looking for great story ideas. We look forward to fresh story ideas and enjoy publishing your submissions in the Katy Healthy Living Magazine. If you have a great story idea or a great photo to publish, please e-mail us at news@katytimes.com or tschaub@ katytimes.com. Please include ''Health Magazine'' in the subject line of your e-mail.

The Katy Times also — Fulshear l publishes bl h a magazine in Fulshear lh Living. The monthly publication has a 5,500 print circulation and is mailed into every home in Fulshear and other homes in the surrounding area. For more information on Fulshear Living magazine, contact the Katy Times at 281-391-3141.

Zerwas has a big influence on how Texas spends money on health issues Physician-state lawmaker advocates on behalf of medicine and patient safety

BY JENNIFER THAMES HESTER

E

ven before he entered politics, Dr. John Zerwas of Simonton was advocating on behalf of the practice of medicine and patient safety with the Texas Legislature. One of his partners at Greater Houston Anesthesiology was a member of the Texas House and provided Dr. Zerwas with an inside look at the value of what could be accomplishing in serving the public. So, when the opportunity arose in 2005 to run for the District 28 seat on the Texas House of Representatives, Zerwas jumped at the chance — and won.

“When (then State Representative) Glenn Hegar opted to run for the Senate in late 2005, it created an open seat and we simply threw our hat in the ring. And we’ve never regretted a moment of our public service,” said Zerwas.

Since then, Zerwas has influenced how state monies are spent on health issues and other pressing items. However, he says he’s much rather be in the operating room, delivering

anesthesia, than anything else.

But that’s not to say that the good doctor doesn’t enjoy being a state representative for District 28, one of the fastestgrowing regions in the state since 2006 and a diverse mix of urban, suburban, and rural populations in Waller, Wharton, and western Fort Bend Counties — including Katy.

“The beauty of our legislature is members come from all walks of life and contribute accordingly,” he said.

Zerwas is a physician and has a thriving anesthesiology practice at Greater Houston Anesthesiology, a group practice he helped start in 1985. After graduating from the University of Houston, Zerwas earned his medical degree at Baylor College of Medicine in 1980.

STILL ENJOYS THE JOB It is not often in this day and age that you find someone who truly enjoys what they do. Zerwas considers it a privilege to represent the community that has been home to him and his family for more than two decades. As a conservative Repub-

Dr. Zerwas and granddaughter, Isabella, celebrate at a family wedding.

OCTOBER 2014

Dr. John Zerwas, third from right), his children John, Joseph, Brandon and Sherry, and their spouses, along with grandchildren Isabella and Matthew, are pictured enjoying a family cruise. lican, he is running for re-election to the Texas House District 28 seat.

As one of three doctors in the Texas House, he understands that health and human services has quickly become one of the most pressing issues. Zerwas said he is proud to represent the medical community and issues with his knowledge, and has served as a true advocate for advancing the quality of life for his constituents and all residents of Texas. And because of his deep understanding of the medical and healthcare industry, Zerwas has been very helpful as Texas lawmakers deal with many complex health-related issues.

In 2007 and 2009, for example, Zerwas was instrumental in getting a bill passed that streamlined the organ transplant laws in Texas. The measure provided clear guidelines as to who can volunteer a loved one’s organs to be donated, what the circumstances might be. As a direct result of the bill, the number of organ donors has risen, leading to the sav-

ing of a great many lives.

As a senior representative, Zerwas is serving his fourth term on the House Appropriations Committee, and is chairing the Health and Human Services subcommittee. He also serves as chairman of the General Investigating & Ethics Committee and as a member of the House Human Services Committee. Zerwas believes that his most rewarding accomplishments has been revising the organ donation laws and the funding provision to find cures for cancer.

SOME ADVICE FOR FRESHMEN Zerwas has a bit of advice for incoming freshman state lawmakers.

“Relationships are the most important thing about being an effective legislator,” he said. “As a part of the 150-member House of Representatives, you’ll never agree with everyone on all issues, but you can commit to a sustainable healthy relationship with each and every member.”

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He also looks back upon his time as a freshman and his own mentors, one of which he met when he came into the House — fellow Katy Representative Bill Callegari. He and his wife, Ann, have even become lifelong friends.

Zerwas stresses the importance for incoming lawmakers to “find people that can mentor you early in the session. Their

experience is truly invaluable.”

Because the district he represents is among one of the fastest growing communities in the nation, Zerwas also understands that transportation is a huge issue for the Katy region. He also knows that because Katy is growing, the focus needs to be on students. Families are coming to Katy for its strong schools, so education

Zerwas family members pose prior to ‘Cindy’s Silver Linings Run,’ a fundraiser established in memory of Cindy Zerwas, who passed away in 2013 as the result of a brain tumor.

‘’must always be a priority’’ for him.

He is very proud of the medical advances Katy has made and knows that having “multiple facilities in our area allows individuals choice in accessing exceptional healthcare.”

BORDER SECURITY A PRIORITY Zerwas knows that one of the most important issues facing the U.S. is border security. He recently joined a convoy to investigate the crisis at the Texas/Mexico border.

“The border represents a huge threat to our state and the country in general. Our leadership has put forth a significant ‘surge’ to better protect our citizens. This includes manpower as well as assets such as helicopters and planes for surveillance. I cannot overemphasize the magnitude of this challenge and this threat,” he said.

Zerwas and his high school sweetheart, Cindy, made a home in Fort Bend County for their family, which includes their four children — John, Joseph, Brandon, Sherry and sonin-law Matthew. All of his children graduated from Lamar Consolidated High School and all graduated from a university in Texas. He is also a grandfather to Isabella and Matthew.

“I spend my free time with my children and grandchildren. Cindy and I were blessed with such won-

derful children, and I’m fortunate they’re all nearby and we can spend time together easily,” said Zerwas.

“The grandchildren are that true glimpse of heaven, and I cherish that time with them as I know Cindy did for the brief time she was part of their life.”

Zerwas taught his children a strong commitment to faith and community. He served as a cub master and den leader with the Boy Scouts of America in the Pecan Grove area, and serves as a deacon at First Colony Church of Christ. He coached his children’s sports teams, was active in their booster clubs and served two terms as president of his homeowner’s association. Zerwas and Cindy enjoyed 35 years of marriage before she passed away in August 2013.

He is currently running for his fifth term as the District 28 representative. Election Day is Nov. 4 and early voting will be held Oct. 20-31.

“I will continue to be very tunedin to the issues related to District 28,” Zerwas said. “The voice of my office reflects the concerns our citizens express to us on a daily basis. As noted, education and transportation are of high importance, as well as our border security. I’ll continue to advocate for those issues and many others that reflect the voice of our great community.”

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Citizens of District 28 Visit www.JohnZerwas.com to subscribe to Dr. Zerwas’ electronic Newsletter Political Ad Paid for by Friends of John Zerwas * P.O. Box 852, Fulshear, Texas 77441

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Iced or hot, tea is good for your health While all tea leaves come from same plant, the differences are in their preparation

BY NOREEN STAVINOHA

M

ost Texans translate “tea” to “iced tea” immediately.

It’s just part of being in the southern, warmest part of the U.S. But worldwide, hot tea is the most preferred drink next to water, and it has been the favorite for centuries.

Relax, though, icing your tea does not reduce its benefits.

There are brews made from herbs, flowers and fruits that are called tea, but purists among tea drinkers reserve that title for drinks derived from the Camellia sinensis plant, a shrub native to China and India that contain unique antioxidents called flavenoids. The most potent of these, known as ECGC, may help the body guard

The most potent teas may help the body guard against cancer and heart disease.

OCTOBER 2014

against free radicals that can contribute to cancer, heart disease and clogged arteries.

All teas also have caffeine and theanine, which affect the brain and seem to heighten mental alertness.

Teas come in several varieties: green, black, white, oolong and pu-erh. All of the leaves come from the same plant, but the differences in these teas is in their preparation. Green tea is made with steamed tea leaves; black tea is made with fermented tea leaves; oolong is fermented longer than green tea but not as long as black tea; white tea from uncured and unfermented, and Pu-erh from fermented and aged leaves.

TEA MADE INTO CAKES The Pu-erh is probably the least known of the tea varieties. Considered a black tea, its leaves are pressed into cakes. In one study, animals given pu-erh hadless weight gain and reduced LDL cholesterol. The presumption is, it will do the same for humans.

There are numerous health benefits from drinking four to six cups of tea a day. Some studies have shown that the antioxidant polyphenols found in all teas may reduce the risk of gastric, esophageal and skin cancers, and one study indicated that just two cups a day can reduce the risk of ovarian cancer in women by forty-six percent, and can also lower

the risk of blood clots leading to strokes.

And carrots aren’t the only things that are good for your eyes. Green tea has components that directly affect the tissues of the eyes, especially the retina.

You probably won’t be able to throw away your glasses, but you may prevent further damage. It also has been found to reduce the

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risk of neurological disorders like Altzheimer’s, and Parkinson’s diseases.

White tea may be the favorite of the over fifty age group because it inhibits wrinkle production by strengthening elastin and collagen — two important factors that help keep those fine lines and wrinkles from showing up in both men and women, and it has the most potent anticancer properties. White tea can keep joints younger, too, according to a study done in 2011.

BLACK TEA AIDS LUNGS Black tea can protect lungs from damage due to cigarette smoke, but its ability to aid in reducing stress levels may be its most important feature for most of us. Who doesn’t have stress in their lives? Steeping a cup of tea is a healthier way to calm down at the end of a stressful event, rather than reaching for a pill or alcohol. Since stress and blood pressure are closely related, it’s good to know that a study published in the Journal of the American Medical Association found that six months of black tea consumption lowered systolic blood pressure; therefore, reducing the likelihood of a heart attack or stroke caused by

high blood pressure.

For a sore neck, here’s your quick pain prevention plan: Brew a cup of chamomile tea as soon as you start to feel achy — the plant can soothe muscle spasms.

Then sit in a reclined position to reduce muscle tension, and apply a heating pad(or a towel soaked in hot water) to your neck for 20 minutes.

“Heat increases blood circulation, which brings nutrients and natural pain-relieving chemicals to the area,” says Charles Swanik, PhD, a professor of physiology at the University of Delaware.

All the health benefits in the world won’t really matter if the taste isn’t pleasing, so there are quite a few varieties that have added spices to the tea leaves for a different flavor. The only additive

that detracts from the aforementioned benefits is milk.Therefore, tea aficionados recommend not adding milk to your cup for maximum health benefits.

For pure enjoyment, however, Chai (rhymes with pie), a spiced milk tea from India, is increasingly popular. A traditional recipe includes black Assam (region in India where it’s grown) tea, fresh cardamom cinnamon, ginger, peppercorns and enough sugar to bring out the spice flavor. While the milk may reduce the antioxidants, spices are adding other benefits. For instance, ginger is believed to aid and repair the digestive and respiratory systems as well as strengthen the immune system; cinnamon acts as a catalyst for all the other ingredients; and cardamom is thought to stimulate the mind and improve memory and clarity.

HEALTHIER THAN COFFEE? Tea is often promoted as a healthy substitute for coffee.Both caffeine and acid are lower in tea. There are a variety of flavors added to teas to give the customer a change in taste. Earl Grey tea, for instance, is flavored with the oil from the skin of the bergamot orange. Peppermint leaves added to tea make for a refreshing after-dinner flavor, and

also provides another aid to digestion. Jasmine and mint are sleep aids, and orange rooibus (an African orange) helps fight allergies.

Katy has its own purveyor of tea in the person of Kay McGlone in Kay’s Tea Parlour, 5617 Second Street in Katy, where many of the above-mentioned teas are available.

So, fellow Texans, we might even add to our brag list that we instinctively know just how good tea is for us, and that’s why we are consuming millions of gallons of it every year. We have also learned about the dangers of too much sugar, so we are drinking more unsweetened tea than ever before.

Whether you are enjoying a cup of tea with breakfast instead of coffee, or sipping a tall cool glass on the patio at sunset, let’s offer a toast to tea and all of its flavors and benefits. Cheers!

Dr. Jeanna Mascorro

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Katy Healthy Living

OCTOBER 2014

Whole Foods’ success built on service Customers love all the healthy choices

BY JENNIFER HEATH

W

hole Foods Market Katy focuses on doing all the work for its customers.

Store employees help shoppers ďŹ nd the right products for all its guests, whether that be one item they’re looking for or hundreds. “From our friendly cashiers to knowledgeable ďŹ shmongers, we go to great lengths to satisfy and delight our guests each and every time they walk through our doors,â€? said Kelly Nelson, Katy Whole Foods Market team leader. “We want their shopping experience to be a great part of their day.â€?

Whole Foods Market Katy, 6601 S. Fry Road in Katy, offers a large selection of organic products, as well as a variety of non-GMO and local favorites from Katy and the surrounding Texas community. No artiďŹ cial avors, colors, sweeteners or preservatives are in any food the store sells. “Our customers are growing increasingly diverse as more people

embrace a healthier lifestyle and seek choices to meet those needs,�

Nelson said. “As a company, we’ve remained transparent about our commitment to selling the highest quality natural and organic products available, and we make every possible effort to meet this standard for our guests.�

Whole Foods Market Katy shoppers also can be assured when they go through the check out line that the food in their basket is the food they want. “We invite guests to touch, taste and experiment our products with our team members,� she said. “Never tried something you see on our shelves? Just ask a team member and you can have a sample.�

The store offers many special events and tastings each month.

Regular wine tastings and exclusive beer tappings are scheduled along with kid-friendly activities like the dedicated Kid’s Club events on Tuesdays and Thursdays that feature a free craft and healthy snack. Guests

can also visit with the in-store healthy eating specialists to learn about good nutrition and even take a store tour. “There’s really something for everyone, and if there’s something that we don’t offer that a guest may be interested in exploring, just ask,� Nelson said.

Healthy, organic eating doesn’t necessarily mean expensive prices, either. The bulk department offers shoppers the chance to buy as little or as much of kitchen staples as nec-

essary. “We select products based on the highest standards in the business, and we work hard to ensure our prices are competitive,â€? Nelson said. “Shoppers on a budget can look for coupons, check out our recipes using affordable items and ďŹ nd deals through our national promotions program, ‘The Whole Deal’.â€?

In addition, many shoppers come to the store looking to ďŹ nd ways to feed their families

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a nutritious, healthy meal. The Whole Foods Market Katy offers a variety of ways to ensure customers receive the most information about what’s in their carts.

“We empower our team members to be a first-hand resource for education and information to our guests,” Nelson said. “Additionally, through comprehensive labeling and posting of information in our stores, we help guests make informed choices about the food they buy with videos, brochures, tip sheets and food preparation ideas.”

The Whole Foods Market program, Health Starts Here, equips shoppers with the necessary tools to make long-term, healthy choices for their food. The program helps reconfigure dinner plates with a higher proportion of whole, nutrient-dense food.

Foods in the market labeled with the Health Starts Here logo are on-course for the program and make for good options to add nutritious variety to meals.

“If a guest is nervous or intimidated about healthy cooking techniques, Whole Foods Market Katy has a helpful Healthy Eating Specialist on staff who is a great resource for tips on how to get started, choosing better foods and making healthy eating fun for the whole family,” she said.

The local market works to make sure guests feel at home, comfortable and knowledgeable the minute they step inside the store.

“When you walk in, your senses will be wowed by the sights, tastes, sounds and smells, like fresh barbeque on our Smokehouse Bar or cookies baked in the bakery,” Nelson said. “We go to extraordinary lengths to delight our customers by talking through recipe ideas, opening products for shoppers to sample and personally escorting guests

to find the products they’re looking for.”

Nelson said the market, which opened in Katy in 2013, enjoys serving and being a convenient stop to its residents.

“It made sense that a growing, active and close-knit community like Katy would benefit from easy access to the freshest, healthiest and widest selection of natural and organic foods at competitive prices, and we were excited to offer this in Katy,” Nelson said. “We’re looking forward to growing with and celebrating natural and organic foods with the Katy community for many more years to come.”

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Reward yourself for all that hard work

BY STEPHANIE TAPIA, MBA, PHR

H

ow do you reward yourself? Do you indulge in a dessert, big juicy burger or with a lazy day on the couch?

You may not even realize it, but all too often we fall in the pattern of using unhealthy rewards to celebrate certain achievements. This pattern starts at a very young age.

We are given ice cream for playing a great game or getting good grades. At the doctor’s office and the bank, kids are rewarded with lollipops.

All of this seems innocent, but what are the long-term effects?

As kids, we are trained on a reward system and we grow up consistently seeking that satisfaction. Fast forward to adulthood and the bad-food reward mentality remains strong. We’ve all been there — we eat super healthy and workout really hard for a few days and how do we reward ourselves? By indulging in a sugary or fatty treat and thinking to ourselves that we deserve it.

After all, isn’t that why we work so hard to stay fit?

YOU CAN’T OUTRUN A BAD DIET Most people don’t realize how easily five days of clean eating can be ruined with just one cheat meal. For example, we have been taught that if we burn 500 more calories than we eat a day we can lose a pound a week.

One pound is 3,500 calories. You can easily eat 3,500 calories in one bad meal.

For instance, lets say you have a night on the town you got to and you start with an appetizer of about 700 calories. For the main meal, you have a Black and Bleu Burger that is 1,013 calories, add French fries and a chocolate brownie and that adds an extra 1,600 calories. In one sitting you have undone a whole weeks worth of eating well.

Reward yourself in ways that will get you closer to your goal.

Answer these questions: What are your long and short-term goals? Is it to lose fat, build muscle, become independent of

medications or gain energy?

MAKE SURE REWARD HELPS MEET YOUR GOAL Does your reward help get your closer or further from your goal? Here are other ways you could reward yourself: UÊ Ê Ü À ÕÌÊ V Ì iÃÊ Ì >ÌÊ will make you feel good while working out.

UÊ iÜÊ ÕÃ VÊ ÊÞ ÕÀÊ /Õ iÃÊÌ Ê add more pep to your step.

UÊ iÜÊÜ À ÕÌÊ}>`}iÌÊÃÕV Ê>ÃÊ a step counter. Bragging about your total steps on a daily basis can be super rewarding and it’s something you can actually brag about — unlike that jelly donut.

UÊ iÜÊ ÌV i ÊÌ ]Ê iÜÊÃiÌÊ vÊ containers or a nice bag to carry meals.

The bottom line is that if you should never feel guilty about a reward. Rewards are supposed to feel like a reward, not a guilt trip.

Rewarding yourself in healthy ways is the gift that keeps on giving. The key to a successful reward system is ensuring that you are getting closer, and not further, to your goal.

Stephanie Tapia, MBA, PHR is a certified nutritionist and life coach.

She is the founder and owner of Strength of Body and Mind, a full service consultancy dedicated to strengthening the body and mind through coaching in all aspects of life including professional development, physical and mental health and wellness. More information is available at www.strengthbodymind. com and on Facebook.com/StrengthBodyMind.

(If you’d like to see your health and fitness question answered in this column, send an e-mail to strengthbodymind@gmail.com.)

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Katy Family YMCA offers variety of classes, camps and opportunities

BY JENNIFER HEATH

B

eth Strand remembers when one Katy YMCA family left the local facility and moved away for more than two years.

“When they came back and rejoined, they told me it felt like they were coming home,” said Strand, Community Liaison at the Katy Family YMCA. “I think this describes the feeling people have about our Y.” The Katy Family YMCA, 22807 Westheimer Parkway, offers a variety of classes, camps and opportunities for people of all ages. Whether young or old, employees work to make sure everyone feels welcome and finds an appropriate fit.

“Group classes help build positive health habits in a fun, supportive setting,” Strand explained. “We have specific schedules for youth and teens, adults and active older adults with classes designed to meet each group’s specific needs.”

The popular YMCA location attracts the most attention for its BODYPUMP class. Participants use light to moderate weights with lots of repetition to achieve a total body workout. In addition, favorites at the Katy YMCA also include Zumba, BODYATTACK, BODYCOMBAT, boot camp, yoga and water fitness classes.

The classes are offered seven days a week, starting at 5:15 a.m. and run through 8:30 p.m.

FOCUS ON THE FAMILY “People choose our Y because of our group exercise classes and our awesome instructors,” Strand said.

“We are known for our fitness class-

es throughout the Houston area.”

The Katy Family YMCA is known for its focus on the family. Child Watch is a free program for members of the YMCA. There are several different activities and fitness classes for the enrolled children. Depending upon the space, time and availability, children can enjoy arts and crafts, interactive play, movie time, music centers, outdoor play, story time and Wii/Xbox appropriate games.

The Katy Family YMCA also focuses on having all-around active families. The Child Watch area offers Zumba, BodyJam and Kids Yoga for children ages 3 to 5 years old.

“We offer free Child Watch while parents work out and offer many programs for kids, such as year-round swim lessons, after school care at local elementary schools, youth and teen sports, dance, taekwondo, Kid’s Night Out, summer camp and even a homeschool PE program with over 125 students enrolled,” Strand said.

REASONABLE MEMBERSHIP FEES Although the Katy Family YMCA offers many options, the price of membership stays reasonable.

“One of the special attributes of the Y is that we are a not-for-profit organization that raises funds each year

The BODYPUMP class is one of the Katy Y’s most popular offerings.

Archery is just one of the many outdoor activities kids can enjoy at the Katy Family YMCA. through our Annual Campaign, which provides scholarships and subsidies for Y programs and services,” Strand said.

“We are able to scholarship families who otherwise wouldn’t be able to afford our programs, especially child care or summer camp.”

Last year, the Katy Family YMCA raised almost $420,000, with the money staying at the local facility to assist Katy area families.

Group fitness classes draw a crowd at the Katy YMCA.

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Katy Healthy Living

MEMBERSHIPS GOOD CITY-WIDE Memberships purchased at the Katy Family YMCA are good city-wide, so members can use their cards at any of the 37 area Houston locations. Costs are based on membership type, wheth-

er buying for a family, individual, senior or student. All exercise classes are included in the monthly membership cost.

“We strive not to turn anyone away due to inability to pay, and we offer membership rates based on a sliding fee scale,” she said.

The Katy Family YMCA has a long history of serving the community. It opened on its current, 14-acre site in September 2001.

Since then, the facility has expanded twice to meet the growing needs of the area.

“However, the Y has been serving the Katy community with after school child care, sports and Y Guides since the mid 1980s, based out of a historic site known as Camp Cinco, on which the original ranch house still remains,” Strand said. “The ranch house is the center of the YMCA’s summer day camp at which over 300 kids attend each week.”

KEEPING ITS FOCUS The Katy Family YMCA continues to keep its focus on offering a variety of classes and opportunities for people of all ages in the community.

“Our YMCA is a very comfortable feeling,” Strand said. “Before and after classes our lobby is very active with people who enjoy grabbing a complimentary cup of coffee or tea and stay awhile before going home. We love that. Our Y offers a real sense of community, and we are proud of that.”

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Stress can lead to health problems; coping mechanisms provide relief

BY NOREEN STAVINOHA

J

ust being human guarantees a certain degree of stress in our lives, but that’s not always a bad thing. Some stress is good for us.

The stress of a deadline will keep us focused on the goal. Preparing for a special event may be stressful, but again that can be helpful because it makes us stay organized.

In both cases, the stress is ended once the goal or event is accomplished. The satisfaction derived from a job well done makes up for the temporary stresses.

It’s the longer-lasting, negative stresses that can get to us in harmful ways. The everyday aggravation of Houston trafďŹ c to and from work; having to deal with a difďŹ cult co-worker, boss, or family member; coping with chronic illness in yourself or a family member; or a death in the

family are just a few of the life events that can turn our emotional and physical wellbeing on its head.

The symptoms of stress are many. Headaches are one way the body responds to stress, and they can be episodic or constant.

Often they occur after a hard day’s work or, for students, after a difďŹ cult exam. Women are more likely to get them than men.

Another effect of stress is muscle tension or pain, most often in the neck or shoulder area. Chest pains and even heart disease can be directly linked to stress. Because it robs a person of energy, chronic fatigue is a symptom of stress for some people, and ironically, so is insomnia. Even an upset stomach or lower libido can be linked to stress in one’s life. And it probably won’t be a surprise to anyone to learn that stressful reactions are not lim-

ited to physical symptoms.

Since our physical and emotional lives are so closely intertwined, one can experience anxiety or restlessness when under stress. It’s harder to focus, so motivation to do even normal things is seriously inhibited, and that often leads to irritability or anger.

Sadness or depression can be symptoms of stress, too. It is all too common to read about this reaction to stress suffered by military members returning from war zones, but it happens with other people as well.

Constant stress can affect your immune system so you are more susceptible to catching colds and other diseases, and stress inhibits your ability to ďŹ ght off infection of any kind.

It isn’t uncommon to see someone under serious stress display behavior changes like overeating or undereating, an-

Going to the gym for some exercise can help relieve stress.

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Taking a walk for just 15 minutes a day can be very beneficial.

gry outbursts, abuse of drugs or alcohol, smoking, or social withdrawal. When you are aware of symptoms that you think are a result of the stresses in your life, it’s important that you address the problem early. Neglect of long-term, unrelieved stresses can lead to life-threatening illnesses. The good news is, there are a number of ways to combat stress-related symptoms.

After you’ve had a thorough physical exam by your doctor to ascertain with certainty that your symptoms are stress-related and not something else, there are a variety of ways to cope with or relieve the stresses in your life. Even if it’s not possible to eliminate the origin of your stress, you can consider several possibilities for relief.

The familiar expression, “Laughter is the best medicine,” truly has merit. Laughing releases muscle tension and helps a person maintain perspective.

Watch a funny movie, listen to a comedian’s routine, or hang out with that friend who always makes you laugh can lift your spirits and relieve the stress.

Physical activity also is an effective stress reliever. While an

overall workout is the best for your health generally and stress particularly, even walking fifteen minutes a day is beneficial.

Walking with a friend gives the added benefit of social interaction that reduces stress too.Regular floor exercises in your home can bring relief from stresses.

HAVING A HOBBY HELPS Concentration is required to pursue a hobby and that can be very relaxing. Someone with a green thumb might spend time gardening, resulting in the added pleasure of bringing flowers inside or eating the vegetables you have grown. Like taking pictures? They don’t have to be prize-winning quality to give you and your friends a lot of pleasure. Carpentry or collecting (stamps, etc.) are possibilities for escaping stress, as is taking up a sport. Ride a bicycle, play tennis, or join a bowling team to escape the things that are bothering you.

Meditation reduces heart rate, blood pressure, adrenaline levels and skin temperature, so finding a quiet place for a few minutes of meditation can bring relief.

None of us say no to a mas-

sage, and the relaxation that is derived from massage therapy is high on the list of ways to escape stress.

Book CDs will relieve the tensions of traffic if that’s your ongoing stress source. You have the pleasure of listening to a good story while you’re sitting in the parking lot that is I-10 during your commute.

If you need help in deciding what method might be best for you, there are experts in stress management who can assess which techniques best suit your skills, temperament, and needs.

Psychologists, psychotherapists, nurses, physicians, exercise instructors, and dietitians are all trained to help with stress in different ways.

Sometimes, as in the case of short periods of acute stress, medication can be useful. However, since it doesn’t address the underlying problem for ongoing stressful situations, it shouldn’t be the first tool in your tool box.

Whichever method you choose to cope with the stresses in your life, the benefit of more enjoyment will increase your “face” value by putting a smile on it more often.

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