Osteoporosis makes bones weak and fragile. A simple fall or minor stress, like bending or coughing, can cause a fracture. The most common fractures occur in the hip, wrist, or spine.

Osteoporosis can affect anyone, regardless of gender or race. However, postmenopausal White and Asian women face the highest risk.

In the early stages, osteoporosis shows no symptoms. But once it’s present, you might experience back pain from fractured vertebrae, a loss in height, a stooped posture, or fractures that happen too easily.

By our early 20s, most of us reach our peak bone mass. As we age, we lose bone mass faster than we gain it. How likely you are to develop osteoporosis depends partly on your peak bone mass. The higher it is, the lower your risk as you age.

Certain factors are beyond our control, like gender, age, race, family history, and body frame size. Women and older age increase risk, and a family history of osteoporosis combined with a smaller frame can also raise your risk.

By our early 20s, most of us reach our peak bone mass. As we age, we lose bone mass faster than we gain it.

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After a stressful encounter and before starting your next activity, change course. Do some type of brief activity to shift your mental/emotional outlook and physical response. Let go and refrain from bringing the emotions of one situation into another activity. Feelings are thoughts you are having in the moment. You can change how you feel. Invite the mind to change its focus.

• Take a relaxing walk preferably near nature, as you fully breathe in and out.
• Meditate for 1-2 minutes.
• Get something to drink.
• Look out the window at the wonder of nature or the expansiveness of the sky.
• Redirect your attention to remembering something positive that happened recently.
• Listen to a minute or two of music you find calming or, if time permits, the entire piece.

Smiling is uplifting, welcomes positivity, and can reduce stress. It is a nonverbal cue that can convey confidence and warmth. When you release a natural and true smile, the eyes smile too. It’s a gesture of friendliness. Besides happiness and joy, the eyes can also communicate an array of feelings such as sadness, anger, fear, and confusion. When you include the eyes as part of your smile, the face becomes radiant. With a true smile, the upper lip lifts and the corners of the mouth turn upward, dimples may appear, the corners of the eyes scrunch, and the eyebrows raise slightly. Can you recognize a true smile? Perform a little test on yourself. Look in a mirror. Smile with and without engaging the eye muscles. Notice and feel the difference.

A 2-minute quickie. This five breath release and relax technique helps reduce the physical and mental response to stress. To begin, close the eyes.

1. Breath in through the nose and as you are slowly and fully exhaling, release the jaw letting the teeth and lips part slightly.
2. Breath in slowly filling the lungs completely and as you are slowly and fully exhaling, soften the eyes and face.
3. Slowly breath in and as you are gently and fully exhaling, let the shoulders drop and relax.
4. Breathe in slowly and as you breathe out completely, loosen and relax the fingers.
5. Slowly breath in and as you breathe out, relax the belly and hips.

Now take a few more breaths to enjoy the feeling. When you feel ready, slowly open the eyes. Be aware of how you are feeling in both the body and mind.

Plan your time accordingly and be early. I was raised on the principle that if you were on time for an appointment, you were late. Turning up 15 minutes early was acceptable. Being late was not. For years, I fought this notion of showing up early until I realized it was an anti-stress maneuver. Arriving on time usually involved some underlying anxiety hoping there would be no unforeseen delays or rushing to get there. Stress was a part of the equation. So, eliminate the hassle by your logging your appointment time 15 minutes earlier.

Conscious listening. When speaking with someone, be present and truly listen to what is being said. You will be better prepared to grasp the information the first time around without having the other person repeat themselves because you were distracted. This saves time and energy in the long run and helps to lower frustration and possible communication errors.

Thank people often. People appreciate a loving compliment or kind word. When you deliver praise, be honest and speak from your heart. Acknowledging someone for a good deed, positive action, or a job well done lets them feel valued. Plus, it empowers your relationship with that person creating positive flowing energy. In turn, you feel good both as the giver and receiver. Thanking others is a wonderful antidote for stress.

Note: The information contained in this article is for educational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Consult with your doctor first before starting any new practices or health programs.

Copywriter Notice: No part of this article may be used without the written permission of Jan Kinder.

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If you said yes to any of these questions, you might be experiencing burnout. Perhaps you know others possibly suffering from burnout. Many of us were raised with the adage, “work hard to get ahead.” Taking this statement taken to the extreme can result in high levels of stress that can have debilitating consequences.

We have all felt the effects of stress in our lives. Burnout is different. In 1974, American psychologist, Dr. Herbert Freudenberger, defined burnout as, “The extinction of motivation or incentive, especially where one’s devotion to a cause or relationship fails to produce the desired results.”

Stress and burnout are not interchangeable terms. They each have individual characteristics. Stress is our response to situations, whereas burnout is a serious health concern. Burnout begins as stress. As the stressors build and add up, chronic stress is created, which can lead to burnout over time. Burnout is more than being exhausted after a long day or grueling week at work. It’s more than needing a break and to get away on a vacation.

As reported by Science Alert in May 2019, the World Health Organization (WHO) recently announced that by 2022, burnout will be reclassified and listed as an “occupational syndrome”. WHO now claims that burnout syndrome is only due to and attributed to chronic workplace stress. The organization characterizes burnout as, “feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and reduced professional efficacy.”

Burnout deals more with emotional consequences, whereas stress has more physical reactions. Stress can lead to anxiety, while burnout can cause depression. Hyperactivity is to stress as a feeling of hopelessness is to burnout. It is not easy to recognize until it hits us like a brick to where we feel helpless. It’s imperative to notice the signs and symptoms early on to prevent falling down a slippery slope. Stress management intervention needs to be a priority when dealing with burnout.

POSSIBLE CAUSES AND FACTORS OF BURNOUT:

• Demanding and unmanageable workload with long hours
• Feeling underpaid equal to work responsibilities
• Working for an unrelenting, micromanaging employer
• Lack of clarity and control over work tasks
• Negative or chaotic work conditions
• Working in a monotonous, non-challenging enough job
• Your core values are not consistent with your employer’s beliefs
• Being a member of the “helping others” professions, such as doctors, nurses, lawyers, teachers

Burnout can lead to feelings of indifference, anxiety, despair, and depression. People have reported feeling emotionally and physically drained with difficulty falling asleep. This syndrome can result in a lack of motivation and purpose and can lead to the use of antidepressants and psychotropic medications.

Burnout can also result in physical symptoms like chronic fatigue, insomnia, heart palpitations, tension headaches, shortness of breath, obesity, and increase susceptibility to colds and flu.

EMPLOYEE BURNOUT IS ON THE RISE.

A 2018 Gallup study, The Effects of Employee Burnout, found:
Employees who say they very often or always experience burnout at work are:

… 63% more likely to take a sick day
… Half as likely to discuss how to approach performance goals with their manager
… 23% more likely to visit the emergency room
… 2.6 times as likely to leave their current employer
… 13% less confident in their performance

9 WAYS TO REDUCE BURNOUT

There is no one approach to deal with burnout. The following are suggestions to help reduce stress.

• Know your stressors. Identify the root cause of your feelings of burnout. Knowing your stressors in life is the first step to resolving them. You cannot change what you do not know.
• Self-care. Taking care of yourself first is paramount. Meditate, eat well, and get an adequate amount of sleep. Exercise has been proven to reduce stress and help alleviate depression. Find time for daily relaxation. It’s helpful to get a self-care accountability partner to help you stay on track.
• Reprogram the mind. How we perceive a situation determines our response to its outcome. Spend moments in silence, and connect with your inner wisdom to help you cope with stress. Be aware of and connect with your inner voice. Rediscover your initial passion and find the enjoyable aspects of your work. Develop your strengths and understand your weaknesses.
• De-stress. Prevent the accumulation of stress by making small changes in your workday that give you time to relax and regroup. Apply effective coping strategies.
• The power of no. Learn to say no to others. Speak up for yourself without criticizing or judging others. Do not take on more than you can handle. Be honest with your employer or direct supervisor about how you are feeling mentally and emotionally about your unmanageable workload. Through transparency and mutual respect, co-create possible solutions.
• Supportive relationships. Nurture personal and professional relationships with like-minded people. Connect with those individuals who share the same values and opinions as you. Develop good communication skills to avoid misunderstandings and promote clarity.
• Engage in the arts. Tap into your creative side through music, dance, art, or creative writing. Research shows engaging in artistic expression increases creativity.
• Take a break. Schedule regular time off from work to connect with yourself and family. Arrange days off, a long weekend or a full 1 or 2-week destination vacation. Take this time to rest, relax, and rejuvenate. Indulge in fun and playful activities.
• Change career. If you continue to have chronic stress and burnout, and dread going to work, you may want to consider a career change or new job. If necessary, consult a career counselor.

Note: If you are experiencing persistent symptoms of unresolved long term stress or burnout, you may want to seek professional assistance. If you know of anyone who can benefit from this article, please feel free to share it.

Note: The information contained in this article is for educational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Consult with your doctor first before starting any new practices or health programs.

Copywriter Notice: No part of this article may be used without written permission of Jan Kinder.

The post Burnout vs Stress: What You Need to Know appeared first on Delray Business Partners.

More and more people are suffering from sleep deprivation. It means we are not getting an adequate amount of sleep to function at our best.

Are you aware of the signals of being sleep deprived? On my client’s initial visit form, one of the questions I ask is if they have difficulty falling asleep. A number of my clients say something along the lines like, “No, as soon as I put my head on the pillow, I’m out cold.” They follow it up by saying they don’t need help with going to sleep. On the surface, this may appear like they have no sleep challenges. However, what many of these individuals are doing is collapsing or crashing due to exhaustion.

Falling asleep is a gradual process.

Sleep researcher, William C. Dement, conducted a sleep test and discovered that it typically took sleep subjects about 10-20 minutes to fall asleep. Here is a simple explanation of this gradual process.

When we retire to bed, our alert and active beta brain waves slowly turn off, for instance, after a few minutes reading an inspirational book. We begin to slow ourselves down. Once we stop reading, shut off the lights, and close the eyes, our slower alpha brain waves start to form. We are relaxed, yet awake. Our breathing rate and heartbeat begin to slow down, blood pressure lowers, and there is a decrease in our core body temperature and muscular tension. Then this is followed by an increase in theta brain waves – a state also experienced during deep relaxation, meditation, and daydreaming. The theta waves replace the alpha waves allowing you to drift off to sleep and eventually enter the deep sleep delta waves. Chronic pain and other conditions can interrupt this process.

Be aware of the signals.

We cannot function properly with a constant lack of sleep. There are repercussions. Here are ten signs to look out for if you or anyone you know lacks proper sleep.

1. Falling asleep within a minute or two of lying down in bed.
2. Oversleeping, hit the snooze button and falling back to sleep, or sleeping through your alarm altogether.
3. Need caffeine to get going in the morning and coffee breaks throughout the day.
4. Crave sugar and junk food carbs to get a boost of energy.
5. Falling asleep or feeling drowsy during the day
6. Physical weakness and fatigue
7. Difficulty concentrating on tasks
8. Forgetfulness and issues with memory
9. Irritability, frustration, and lack of patience
10. Mood swings and depression

If you are experiencing these warning signs and symptoms, consult your doctor to help determine the root cause and rule out any underlying medical conditions.

Why people are sleep deprived

There are many reasons why people find it a challenge to fall asleep naturally and stay asleep. Chronic stress and anxiety triggers the sympathetic nervous system and keeps the body in a fight-flight-freeze mode. Stress hinders the body’s ability to switch from the sympathetic to the parasympathetic system, which is responsible for relaxation, and necessary to prepare for sleep.  Medical causes are pain and illness, sleep apnea, and heartburn. A person’s work schedule can also be a factor, especially for those who work the night shift. Age can also be an issue. As we get older, many turn into light sleepers waking up frequently throughout the night.

You can make a change.

We can find possible solutions for sleep deprivation, starting with our thoughts, behaviors, and lifestyle choices. We need to rectify the problem by detecting the causes and correcting them. The following are nine suggestions to start you on your way to better sleep.

• Keep a regular bedtime and wake up schedule
• Avoid caffeine 4-6 hours before sleep
• Avoid drinking water or alcohol 2 hours before sleep
• For heartburn suffers, do not eat late at night. Avoid salty, fried foods; citrus; tomato products; coffee; and carbonated beverages, to name a few. Favor fresh ginger, vegetables, and non-citrus fruits.
• Before sleep, slow your breath down with deep abdominal breathing.
• When you close the eyes to sleep, focus on images that help you feel relaxed
• Rearrange your work schedule, if possible
• Do not work in bed or use light-emitting devices in the bedroom before sleep
• Seek out a practitioner of light therapy

It is recommended that adults get 7-8 hours of sleep a night, and this includes seniors. It’s a fallacy that you need less sleep as you get older. It is my intention that this article has shed some light on our need for sleep and ways to improve our ability to sleep.

Note: The information contained in this article is for educational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Consult with your doctor first before starting any new practices or health programs.

Copywriter Notice: No part of this article may be used without the written permission of Jan Kinder.

The post 10 Signs of Sleep Deprivation appeared first on Delray Business Partners.