Can Fist Clenching Make You Feel Better?

While clenched fists and gritted teeth may seem like the anger response of a toddler, new research suggests this reaction can set you at ease.

In a study published in the Journal of Consumer Research that was conducted at National University of Singapore and the University of Chicago, participants were better able to withstand physical pain when clenching their muscles—squeezing their fists, clenching their teeth, or scrunching facial muscles. What's more, when faced with a particularly stressful dilemma, most participants firmed their muscles in order to exert inner will power. 

Researchers believe this phenomenon is the physical manifestation of coping with inner turmoil. So, the act of biting your lip instead of lashing out at your boss when she chastises you in front of the office is really your subconscious' way of keep a cool head. 

Scrunching, tensing, clenching, and gritting aren't the only simple ways to overcome momentary stressors. When faced with a predicament: 

1. Take a deep breath. When you're under stress, your breathing becomes shallow and quickened. Pausing and taking a few deep, lung-filling breaths will actually begin the body's relaxation process. 

2. Hug it out. Yes, this tip won't fit for every situation; however, research suggests that holding hands or hugging can greatly reduce stress. Researchers at the University of Wisconsin-Madison analyzed the stress levels of volunteers giving a presentation. Those who received a hug afterward were found to have less cortisol, the stress hormone, an hour later than those who did not. 

3. Talk it out. No, this doesn't mean losing your cool on coworkers or loved ones. The act of constructive communication, expressing your feelings of frustration, is essential to avoiding prolonged hostility and will provide you with a voice in the matter. 

4. Take a walk. Exercise has long been touted as a healthy way to cope with stress. Still, a three mile stroll isn't applicable to most stress-inducing situations. Simply walking away from what's causing you anxiety can help. Removing yourself and being able to tackle the issue with a clear mind can work wonders when trying to put your mind at ease.

5. Write it down. Journaling is one of the most effect and most overlooked methods of coping with stress. Be it the stress of dieting or anxiety caused by work, writing down and thinking through your problems can help add clarity to any predicament.

Sources:

Journal of Consumer Research, April 2011, ?By Iris W. Hung; Aparna A. Labroo; National University of Singapore and the University of Chicago, Illinois

University of Maryland Medical Center. "Stress-Lifestyle Changes."
http://www.umm.edu/patiented/articles/what_some_specific_stress_reduction_methods_000031_7.htm

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5 Ways to Become a Morning Person

Some experts say that even if you are a night owl by nature, you can transform yourself into a morning lark and be more productive during the day. These tips for changing your sleep habits may seem obvious, and you may have tried some of them from time to time to no avail. But the secret to a successful switch is to be consistent.

Exercise in the morning. Tracey Marks, M.D., a psychiatrist and author of Master Your Sleep: Proven Methods Simplified, recommends 20 to 30 minutes of aerobic exercise to get yourself energized first thing in the morning. No more than that, however, or you might defeat the purpose and burn yourself out.

Eat right. Stay away from foods like high-sugar cereal, doughnuts, or plain pancakes with syrup. These foods cause a rapid surge in your blood sugar levels, which feels like instant energy, but they also cause an equally rapid drop in blood sugar, which can leave you feeling fatigued. Instead, eat more complex carbohydrates in the morning, such as oatmeal or whole-grain French toast, topped with fresh fruit, and balance out the meal with a glass of milk or dairy alternative such as fortified soy, rice, or almond milk.

Control the light. In accordance with normal body rhythms, we generally wake up to the sun and go to bed when it's dark outside. If your rhythms are off, you can normalize them by using a light box that produces blue light, which is similar to sunlight. A light box timed to go on in the early morning helps you wake up because it simulates natural light, which helps your body feel more alert in the same way darkness simulates nighttime and signals to your body that it's time to go to sleep. Alarm clocks that use gradually increasing light to simulate a natural sunrise are available wherever personal health care products are sold. Marks also recommends hand-held light boxes that you can carry with you and use in the morning or whenever you need a lift.

Limit caffeine. A cup of coffee first thing in the morning may give you the boost you need to get going early. But too many cups of coffee or other caffeinated beverages, too late in the day, can make it difficult for you to fall asleep and stay asleep long enough to get enough rest to wake up early in the day and feel refreshed.

Go to bed earlier. You can't wake up easily at 7 a.m. if you didn't get to bed until 2 or 3 in the morning.  If you want to become a morning person, you have to break the cycle of falling asleep late at night and sleeping in. Gradually push back the time you go to bed until you can count at least 7 or 8 hours back from the time you want to get up in the morning. For example, if you want to wake up at 6:30 feeling refreshed and ready for the day, you need to fall asleep between 10:30 and 11 pm the previous night. Once you've established your appropriate bedtime, be consistent, and go to bed at that same time every night.

Sources:

Sound Medicine: Become a Morning Person. Web. Sep 2011
http://soundmedicine.iu.edu/segment/2919/Become-a-Morning-Person

Tracey Marks, MD: Beyond Burnout Blog Web. Sep 2011
http://beyondburnoutblog.com/

University of Washington: Opportunities for Computing Technologies to Support Healthy Sleep Behaviors. May 2011. Web. Sep 2011
http://dub.washington.edu/djangosite/media/papers/p3053-choe.pdf

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Acupuncture for Allergies

Acupuncture therapy may help you feel better if conventional treatment methods have failed in helping your manage allergies. Many allergy sufferers have found success using this alternative method to address their seasonal symptoms.

Acupuncture is a form of treatment that originated in ancient China and has gained popularity in the United States in recent years to treat an array of health problems, including chronic allergies. The technique is performed by sticking thin needles into pressure points around your body in an effort to re-adjust the energy flow and help achieve a more balanced state.

To date, there's lack of concrete data to back up the effectiveness of acupuncture for allergies, in large part because it's difficult to measure the results and to test them against a control group in any meaningful way. Nonetheless, as long as sterile needles are used, this method comes with few side effects, so if your doctor gives you the okay, you can try it for yourself without taking any serious risks. Just make sure the acupuncturist you're considering is certified by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM).

Exactly what to expect from acupuncture will depend on the style and preferences of your practitioner, but many acupuncturists will treat allergies using a two-part process. First, the professional will need to diagnose the cause of your allergies by identifying areas in your body that are out of whack. This will help her determine where to focus her attention.

The second part of the process is to stimulate certain pressure points with acupuncture needles. (Some western acupuncture treatments substitute lasers instead.) While the concept may seem off-putting at first, most patients report that this isn't painful, although there may be a deep ache or tingling sensation when the needles reach the pressure points. You'll usually need to lie with the needles inserted into your skin for about 20 to 30 minutes in order to achieve optimum results.

After a few visits, the experts say that you'll probably feel an improvement in symptoms. But exactly how long this takes can be a very individual thing and will depend on your health history and specific situation. It's also important to remember that this approach isn't effective for everyone. While you wait to find out if this works for you, you'll still need to continue avoiding your triggers and using allergy medications to control your reactions.

Many acupuncturists also use herbal medicines in conjunction with acupuncture therapy to achieve faster results. The best way to protect yourself is to always check with your allergist before taking any alternative herbal treatments since this method could trigger a reaction.

Sources:

"Acupuncture Pins Down Allergy Relief." Fox News. Foxnews.com, 3 April 2007. Web. 2 Oct. 2011.

"Complementary Medicine Has a Role in the Treatment of Allergic Diseases." American College of Allergy, Asthma, and Immunology (ACAII). ACAAI.org, 11 Nov. 2006. Web. 2 Oct. 2011.

"Tests and Procedures: Acupuncture." Mayo Clinic. Mayo Foundation for Medical Education and Research (MFMER), 11 Dec. 2009. Web. 2 Oct. 2011.

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