3 Heart-Healthy Ways to Reduce Stress by Dr. Lou Ignarro

3 Heart-Healthy Ways to Reduce Stress

3 Heart-Healthy Ways to Reduce Stress

Around 60 percent of Americans have made it a goal to reduce stress. Those are encouraging statistics. Not only is stress emotionally challenging, but high stress levels can have an impact on the heart by impacting blood pressure and cholesterol levels.

That’s why it’s important to be intentional about finding ways to reduce stress levels. But that’s easier said than done, right? We live in a fast-paced society—and even if you’re not in work-obsessed America, chances are you have other stressors: relationships, family responsibilities, finances or health concerns.

If you’re looking to reduce your stress levels, here are five ways to do so:

1. Breathe deeply

Stress causes breathing to naturally become shallower and quicker. Even if you can’t remove whatever is making you feel stressed, simply breathing deeply can benefit the heart and entire body. Research has shown that what’s known as “pranayamic breathing”—manipulating breath movement—can result in heart health benefits: decreased oxygen consumption, decreased heart rate and decreased blood pressure.

I recommend breathing in through the nose, taking in as much air as you can, and then breathing out through the mouth, expelling as much air as possible. Do this for 10 minutes a day, if you can, but even 10 breaths can help.

 

2. Get outside

Living in an urban environment like I do makes it difficult to spend time in nature. But research published in Environmental Health and Preventive Medicine (EHPM) shows why it’s so important. The study was conducted in 24 forests across Japan, and research participants spent time “forest bathing,” or taking in the atmosphere of the forest. The researchers found that forest bathing promoted lower cortisol levels (the hormone related to stress), pulse rates and blood pressure levels, among other positive health effects.

Any time outside is beneficial, even if you don’t have a forest nearby. I enjoy walking my dogs in the morning—getting fresh air, seeing the trees and greenery, and just getting moving. Cycling is another way I spend ample time outside, and I get to enjoy views of the ocean, palm trees and other beautiful scenery outside. Just being outside helps me feel less stressed, and any amount of stress reduction supports heart health.

 

3. Move your body

Exercise is so central to my life that it’s hard to remember how I felt before I worked movement into my schedule. But I do know that I just feel better—and a lot of that likely has to do with exercise helping reduce my stress levels.

Exercise increases “feel-good” hormones called endorphins and can boost mood and reduce anxiety. Being active also gets you away from the things that are stressing you out—and, for some people, provides time to mentally work through problems. Plus, exercise increases overall health and heart function, two things anyone can benefit from.

 

You can’t control what happens in life, but you can control how you deal with it. Reducing stress levels can help make difficult situations easier to handle. And by keeping your stress levels in check, you’ll benefit your heart and body—and feel better in the process.

What do you do to reduce stress levels?

[1] http://www.apa.org/news/press/releases/stress/2012/impact.aspx?item=2

[2] http://www.sciencedirect.com/science/article/pii/S0306987706001666

[3] http://link.springer.com/article/10.1007/s12199-009-0086-9#page-1

Author: Dr. Lou Ignarro
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Watch this VIDEO!: Dr. Louis Ignarro – Nitric Oxide and Disease Prevention

Dr. Louis Ignarro – Nitric Oxide and Disease Prevention

Louis J. Ignarro (born May 31, 1941) is an American pharmacologist. For demonstrating the signaling properties of nitric oxide, he was co-recipient of the 1998 Nobel Prize in Physiology or Medicine with Robert F. Furchgott and Ferid Murad.
Currently, he is professor of pharmacology at the UCLA School of Medicine’s department of molecular and medical pharmacology in Los Angeles, which he joined in 1985. Before relocating to California, he was a professor of pharmacology at Tulane University School of Medicine, New Orleans, for 12 years. Ignarro has also previously worked as a staff scientist, research department, for the pharmaceutical division of CIBA-GEIGY Corporation in New York.
Ignarro has published numerous research articles. He received the Basic Research Prize of the American Heart Association in 1998. This was in recognition of his outstanding contributions to the advancement of cardiovascular science. That same year, he was inducted into the National Academy of Sciences and the following year, into the American Academy of Arts and Sciences. Because nitric oxide is indirectly involved in the action of this drug, he is sometimes referred to as the “Father of Viagra”.[1]
He is the founder of the Nitric Oxide Society, and founder and editor-in-chief of Nitric Oxide Biology and Chemistry.[2] Ignarro holds a B.S. in pharmacy, Columbia University, 1962, and a Ph.D. in pharmacology, University of Minnesota, School of Medicine, 1966. He also received a postdoctoral fellowship in chemical pharmacology from National Institutes of Health in 1968.

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Want a Better Sex Life? Here’s How to Support Sexual Performance- by Dr. Lou Ignarro

Want a Better Sex Life? Here’s How to Support Sexual Performance

 Prelox-Blue1

Most adults, regardless of age or gender, would like to find a way to support their sexual health and performance. Chances are, you’re one of them. Even if you are healthy and have a good sex life, there are nutritional strategies you can use to support healthy sexual function. In fact, my Nobel Prize-winning research* uncovered information about Nitric Oxide (NO) and sexual function that impacts men and women of all ages. Specifically, there are certain nutrients that support sexual function: Pycnogenol®† and L-arginine.

Pycnogenol® is extracted from the bark of a French maritime pine tree. In combination with L-arginine, Pycnogenol® works by encouraging NO production. Here’s how the nutrients work together:

  • In order to get an erection, you need to have adequate blood flow.
  • While both men and women experience erection, it’s more prominent in men—and also necessary for sexual intercourse.
  • When the penis becomes engorged with blood, an erection occurs. It’s the actual force of filling with blood that causes the erection.
  • Blood flow is supported by NO, since the blood vessels need to dilate sufficiently to allow engorgement. NO is also needed on an ongoing basis to help maintain the erection.
  • A combination of Pycnogenol® and L-arginine—both of which are found in Prelox®† Blue—can help support endothelial health and NO production, which helps support blood flow for sexual performance.

 

What’s especially exciting about these nutrients is that they’re targeting the underlying systems—cardiovascular and circulatory—that impact sexual function. L-arginine targets the health of your blood vessels and circulation, while Pycnogenol® is an antioxidant that may help slow down the damaging effects of free radicals upon the circulatory system.‡ Since blood flow is so closely tied with sexual function and performance, it’s important to look at the bigger picture: endothelial health.

I find it amazing that nature provides so many resources for the health of our bodies. Pycnogenol® and L-arginine are just two of the nutrients to support wellness.

Author: Dr. Lou Ignarro

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*The Nobel Foundation has no affiliation with Herbalife and does not review, approve or endorse Herbalife products.
† Pycnogenol® and Prelox® are trademarks of Horphag Research Ltd.
‡These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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Halloween naht…Trink’ nicht zu viel… sonst…

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Read Tara’s emotional testimonial of the day…

** FACE THE TRUTH **
I had looked at my alarm and hit snooze for what was probably the 4th or 5th time. It’s funny, when I see this picture I don’t remember ever looking like that…. but I remember exactly how I felt that day, the outfit I wore, and the thoughts that were going through my head. I must have been pushing 140lbs, and at 5’2″; and with my frame, that was letting myself go.

Whenever Friday rolled around during this time in my life it was HAPPY HOUR! But, then again it wasn’t just Friday it was also Monday Night at “Joseph’s” in Hollywood and Taco Tuesday Margaritas, Wednesday at “Spider Club”, Thursday drinks at the Mondrian and frequent Vegas trips to “Have Fun” and get straight plastered.

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The picture on the left was actually taken here, in Hawaii. I decided to take a trip during Thanksgiving (running away from myself in LA). I was still paralyzed emotionally from a 5 yr relationship I had gotten out of with the man I was going to marry, experienced a miscarriage ……. Food & Alcohol were really great friends of mine…. Frequent and and Free flowing. I’ve always been blessed with great friends… Yet, the walls I had built around my heart and my spirit were really high and triple layered with self doubt and no real purpose… at times numb. Yet, the reality of the self inflicted pain I caused myself and others formed a lump in my throat all day like a golf ball was stuck.

There’s so much more I could share about the mindset and the “whoa is me” thoughts that went through my head….. but for now I’d just like to say GRATEFUL GOOD MORNING I am in a new space. In the same place as in Location (Hawaii); yet the world around me is now shifted because of a choice that a friend of mine made to be a YES to life…. to open the door for my best friend to be a YES to life… and ultimately created a space for me to be a YES. At times I don’t really ask questions and I know I get stuck in HAPPY LAND…. but it’s mornings like these when I wake up to text messages thanking me for the type of things we should ALL be doing in the world anyways…..the message of HOPE and the work many of us are collectively sharing with the world. It starts with the Herbalife NUTRITION and FITNESS for the body, and brings the option of HAPPINESS and LOVE and WORTH to the forefront of people’s minds, hearts and spirits.

The only thing that can change the course of our lives are the blessings we open our eyes to and grasp on tight as we let go of the life that was never a life at all…… from LACK to ABUNDANCE. We all deserve a life of TODAY not who we use to be…. But the NEW, FRESH LIFE of NOW
– Tara M.

Tara Malia after

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