OPTIMIZE YOUR HEALTH
Manage Stress and Anxiety

Sex, Rock ‘n Roll and Other Creative Strategies for Stress Relief
By Sue Kim-Saechao, RN, MSN, CRNP, and Jannet Huang, MD, FRCPC, FACE, ABHM

In today’s world where we are rushing 100 miles a minute, we have often overlooked natural and fun ways to de-stress. We then find our bodies and minds suffering from the negative impact of stress. This article is meant to give you some “scientific reasons” to put sex, Rock ‘n Roll and other fun things back into your schedule.

1. Rock n’ Roll, or just any music you enjoy…
   As kids, we loved singing, but how often do you sing, hum, or whistle as an adult? Music therapy has been shown to provide real health benefits like lowering blood pressure and increasing immune function, in addition to reducing stress. At The Center for Optimal Health we believe in not only utilizing beautiful music for relaxation and meditation, but also using upbeat music for aerobic exercise! Look for our offerings of music CDs next time you visit the Center.
   
   
2. Napping / Sleeping
   Many adults associate napping or sleeping with laziness or lack of drive, but restorative sleep and sometimes power naps are necessary for your body to recharge. Sleep deprivation leads to negative health consequences such as insulin resistance, weight gain, and increased cardiac risk. Even though we thought it was kind of sad that a recent survey of physicians showed that sleep is one of our favorite leisure activities, don’t underestimate the importance of sleep as a stress reducing activity!
   
   
3. Breathe…
   Simply stretching periodically throughout the day can help relieve tension. Tai chi and yoga are wonderful exercises that emphasize proper breathing and can not only help with mind-body balance, but can also help with reducing insulin resistance and fracture risk. Paced breathing has also been found to be helpful for lowering blood pressure (eg. RESPeRATE device). Paced breathing has even been found to help relieve hot flashes in menopause! Biofeedback utilizing breathing and heart rate variability is another useful tool.
   
   
4. Writing and Art Therapy
   Writing/journaling and art have been documented to have a multitude of mind-body benefits. Let your creative self emerge!
   
   
5. Mindful Eating
   Enjoying your food mindfully can help reduce the likelihood of stress-eating and overeating. While you focus on the texture and taste of the food slowly, your brain and your body derive more satisfaction from the food you are eating. When you eat while you are distracted, you are more likely to consume more calories and feel less satisfied.
   
   
6. Physical Activity
   Physical activity, be it going to the gym, dancing or jogging/walking outside, can help relieve stress and tension and improve mood. The most important thing about physical activity is that you have to do something you enjoy.
   
   
7. Sex
   Sex is not only good exercise, but a wonderful stress reducing activity. Sex releases endorphins and also oxytocin, which is a hormone that increases “bonding” between partners. The stress reducing power is even greater if you incorporate massage and aromatherapy. You can also spice things up by role-playing healthy fantasies and trying out sensual aids/toys. Studies have shown that people who engage in regular sexual activities have longer life and healthier hearts!
   
   
8. Bonding
   Bonding with your friends, your family and / or your pets can vastly improve your quality of life.
   
   
9. Sunlight / Nature
   Getting sunlight into your eyes can not only help with keeping our biological rhythm in sync, it can also help with immune function and our mood. Vitamin D, which is produced by our skin when exposed to sunlight, can reduce the risk of diabetes, cardiovascular disease and certain cancers such as breast, colon and prostate. Being in the beauty of nature can also be very therapeutic. It is hard to be in a bad mood when you are surrounded by the grand beauty of nature.
   
   
10. Having Fun / Laughter
    Doing something that is fun for you can be very important for releasing stress. A lot of times we do not allow ourselves the time or “luxury” to have fun. Go ahead, give yourself permission to have fun! Go play, watch a funny movie, do something you enjoy for yourself. Laughter can indeed be the best medicine!

—April 2006

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