Thursday, April 23, 2020

The Stress Response: Understanding Stress and Reducing Its Effects on Your Health

By Dr. Kent Bradley, Chief Health and Nutrition Officer, Herbalife Nutrition


Stress can be defined as any type of change that causes physical, emotional, or psychological strain. However, not all types of stress are harmful or even negative. The connection between your mind and body is apparent when you examine the impact stress has on your life. Feeling stressed out over a relationship, money, or your living situation can create physical health issues.

Did you know that our body does not discriminate between sources of stress – it simply responds to the stress.  So, whether the stress is coming from an actual event – like a car nearly hitting you—or simply a thought – I wonder if I will get hit by a car someday – the body may react in a similar way. Now, in these times when there is so much uncertainty, stress can have a huge impact on our bodies.

So, what is the “stress response” and why do we have it? 
In a nutshell, it is for our own survival.  You see, we are geared towards survival and our minds are constantly on a threat alert.  Some have called this the “fight or flight” response.  I think we all know how it feels – the sudden increase in heart rate perhaps increased respirations, all meant to prepare the body with the oxygen needed to suddenly move into action.  Underlying this is a shower of hormones that stimulate the body’s actions but also have impacts on other aspects of our health.  

We increase the circulation of adrenaline, known as epinephrine, that activates our heart rate, but it also stimulates the release of glucose and fat from storage sites as a source of fuel.  If left unchecked a second response happens that causes the release of cortisol into the bloodstream.  Cortisol increases the amount of glucose in our bloodstream and can stimulate hunger which can lead to eating more calories than we actually need and thus becoming overweight or obese.

What does all of this mean when we are under stress from COVID-19 worries?  
Acute stress can be both helpful and harmful to our body.  It can be helpful as it forces us to be vigilant in protecting ourselves and our loved ones. It can be harmful because it causes our blood pressure to rise and our heart rate to increase, and for those who have underlying cardiovascular disease, this may trigger a heart attack or stroke.  

However, what is of greater concern is a state of chronic stress, such as many people are experiencing in this time of uncertainty. In this state, the body is continuously activated, resulting in elevated blood pressure and weight gain, which are factors in cardiovascular disease.  Additionally, cortisol is known to reduce the production of our immune protective cells known as lymphocytes.  In the acute phase, we may actually see an increase of these cells, but as we move to a more chronic state of stress the cortisol release leads us to a decrease of lymphocytes making us potentially more susceptible to ineffectively fighting off infection.

Overcoming the “stress response”
So, our perception of threat is what creates a cascade called a stress response.  That response is natural IF there is an actual threat AND if momentary.  However, our health, through the possible impact on weight and blood pressure, can be negatively impacted by this stress cascade if not managed well.

Focusing on reducing our stress and improving our health can be accomplished with a handful of simple practices. I call them my 6 Rs.
  1. Rest - First, get enough sleep!  Adequate sleep is extremely helpful in calming down the stress response.
  2. Relaxation techniques - Deep breathing – whether done through meditation exercises or while you are doing yoga – the key is slow, intentional deep breathing!
  3. Recreation – Keep active while practicing social distancing – whether that means a walk or reading a book (something you love to do).  Taking time for yourself to do something you love to do that involves some form of activity (mental or physical) is helpful!
  4. Relationships – staying connected is so important.  We are meant to be in the community.  We may be physically isolated but that does not mean we need to lose our connections to others. Telephone or video calls can be a great way to stay connected.
  5. Routine – yup, in the midst of change why add another one.  Stay consistent.  Suddenly need to work from home – then get up at the same time, set up an office, and work like you normally would.
  6. Reframing – reassess the perceived stress so it no longer is viewed as a threat.  You may need the help of a coach to help you through the practice of first identifying why something is viewed as a threat and then placing that into a context that is helpful.
At Herbalife Nutrition we have a global nutrition philosophy that recognizes the importance of a holistic approach to health and thus a more resilient response.  Managing your stress is one critical component.  We also believe in the power of community and the importance of a coach who can help you on your journey towards improved health.

 

 

About Herbalife Nutrition Ltd.
Herbalife Nutrition is a global company that has been changing people's lives with great nutrition products and a proven business opportunity for its independent members since 1980. The Company offers high-quality, science-backed products, sold in over 90 countries by entrepreneurial members who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle. Through the Company’s global campaign to eradicate hunger, Herbalife Nutrition is also committed to bringing nutrition and education to communities around the world.
 
For more information, please visit IAmHerbalifeNutrition.com.
 
Herbalife Nutrition also encourages investors to visit its investor relations website at ir.herbalife.com as financial and other information is updated and new information is posted.


Wednesday, April 22, 2020

Hotel Sogo supports DOH’s anti-COVID-19 campaign


With the prolonged Luzon-wide lockdown, Hotel Sogo, the largest hotel chain in the Philippines has provided over 850 hotel room accommodations with a value of PhP 60 million for the frontline medical workers from 11 hospitals in different key cities in the country. Ten Hotel Sogo branches are dedicated to doctors, nurses, paramedics, and other healthcare providers who need a place to rest and sleep until the end of the quarantine phase, for free.

Even though a lot of businesses have closed down, Hotel Sogo continued its support to the frontliners and LGUs who risk fighting against COVID-19. Hotel Sogo realizes, even more, the importance of their core value –Pagmamalasakit.
“On behalf of everyone here in RITM, we would like to say thank you for the accommodations in Sogo. It’s meant a lot to us. We really appreciate this and it’s been so helpful. This is the time that the doctors can come and sleep because in other accommodations we have only with bunk beds and mats; it’s been such a treat to be able to sleep in a private bed. And also, sleep is absolutely important for your immune system. So, we would like to say thank you because you are saving lives –saving our lives” ~Dr. J.P. Prado of RITM 
Meanwhile, in cooperation with the Research Institute for Tropical Medicine (RITM), Hotel Sogo Alabang branch, just minutes away from RITM, is fully occupied by our fellow frontliners for easier access to safe accommodation and to get the right amount of rest from everyday’s fight against COVID-19.


It all started with the company’s coordination to Manila City Mayor Isko Moreno in providing temporary shelter for our healthcare workers particularly living outside the city since mass transportation is suspended.
“We don’t want our healthcare workers to just sleep in the hospital corridors after long shifts, as they can’t go home and no public transportation.  We want to support their dedication in taking care of the COVID-19 patients, and for that, we want them to have safe, clean and a nice place to stay, and this is our small way to help them, they are truly our heroes.” ~Ms. Sue Geminiano, Marketing Manager of Hotel Sogo 
The hotel management has also been in touch with the local government of Muntinlupa, especially with Mayor Jaime Fresnedi, in providing the necessary measures in taking care of the city’s frontliners.
Hotel Sogo is closely monitoring the COVID-19 outbreak as the management makes sure and strictly implements firm measures and enhanced cleaning protocols to prevent the transmission of the said virus. All employees and guests should pass the disinfection tent and all are subject to body temperature checks before entering the hotel.  Also, hand sanitizers have been placed in common areas and information dissemination has been rolled out as well. Social distancing steps are also being taken seriously to prevent the spread of the virus.

Truly, Hotel Sogo lives up to its so clean…so good state maintaining the cleanliness and providing suitable accommodation to all frontliners making it their home away from home. 

To find out more about Hotel Sogo, visit their social media accounts, website at www.hotelsogo.com or like and follow Hotel Sogo on Facebook at https://www.facebook.com/HotelSogoOfficialPage/, Twitter at https://twitter.com/hotelsogo and Instagram at https://www.instagram.com/hotelsogo/, and Youtube account at https://www.youtube.com/user/OfficialHotelSogo.


Thursday, April 2, 2020

Exercises to Keep You Healthy While Social Distancing

Gyms and workout studios are closing across the nation, and people are being asked to stay at home in order to slow the further spread of the highly infectious COVID-19 (coronavirus). And for good reason-- the gym is a well-known and populated place where germs can be easily spread. A new study has shown that the coronavirus can live on surfaces—those popular free weights, cable machines, treadmills, and floor mats-- for up to three days, so your sweat towel is not going to do the job. 

Between all of the excessive hand sanitizer and anti-bacterial purchasing, fears of contracting the virus have many people on edge-- the combination of breaking news and misinformation on social media is enough to put anyone in a state of panic, stress and or depression. Thankfully, many are taking the government’s requests to practice social distancing very seriously, and while the unknown and a drastic change in lifestyle can be quite stressful, I propose this: while we continue to be vigilant to not spread this disease further, use this time at home for more self-care and focus on (or adopt) a fitness routine. 


Benefits of Exercise
The body’s natural release of endorphins is enhanced during bouts of physical activity, and this surge in happy hormones can boost your mood, your confidence and help reduce your levels of stress and anxiety.

Along with what we eat, where we live, how much we sleep, and even who we live with—exercise also causes chemical reactions that can alter our health status. Regular exercise has been linked to improved heart health, improved bone density, improved joint mobility, improved cognition, improved mood, enhanced metabolic function, an increase in muscular mass, tone, and strength. The list goes on, but during stressful times, one of the greatest benefits of performing regular exercise is its ability to make the activities of everyday life feel easier.
It’s About Balance

“Exercise stress”, when managed well, is a healthy stress that over time pushes your body to adapt and become stronger and more efficient. Some studies suggest exercising on a regular basis is beneficial for immunological health, as it can have a positive effect on your body’s ability to remain well and fight off common illness. Other studies have found that during flu season, the temporary rise in body temperature can discourage certain bacterial growth and the stress relief benefits of exercise helps to keep you feeling at your best.

If you do choose to work out when you’re sick, you need your immune system to be firing on all cylinders, so you must carefully manage the duration, intensity level and overall volume of your exercise routines. Managing your exercise routine, consuming a healthy diet and getting enough rest are just a few great ways you can strive toward getting the best physical and emotional results, and avoid overexertion while sick.

Reps: Perform 10-12 of each exercise. Repeat the exercises 4 times for a complete routine. 
Time to Complete: About 20 minutes.

1. Triceps dip with reach
This exercise targets the backs of the arms and shoulders.
  • Sit on the floor with your knees slightly bent.
  • Place your hands behind you with your fingers facing your body.
  • Lift your butt up off the floor so that you are supported by your arms and feet.
  • Bend your arms at the elbow until your butt touches the floor then push back up to the starting position.
  • If you want an extra challenge as you push uplift your left leg and reach forward with your right arm.

2. Push ups
This is a total-body exercise as it requires the use of lots of muscle groups. 
  • Lay face down on the floor and Position your hands palms-down on the floor, approximately shoulder-width apart and near your shoulders.
  • The balls of your feet should touch the ground and feet just slightly apart.
  • Raise yourself using your arms. 
  • Make a straight line from your head to your heels and contract your abdominals to keep your hips from sagging. This position is the beginning and the end position of a single push-up. Lower your chest toward the floor by bending your elbows hold for a second then return to the start.
3. Hands and knees balance with crunch
This exercise challenges your balance and works your abdominal muscles.
  • Get onto the floor on all fours. Hands directly under the shoulders, knees under your hips. Keep your back flat. Raise your right arm forward and your left leg back behind you. Bring your knee toward your chest at the same time as brining your elbow to meet your knee. 
  • Do these 10 times then switch legs.



4. Squat
This is a functional exercise that works the largest muscle group in the body-- your butt and legs.
  • Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. Extend arms out straight so they are parallel with the ground, palms facing down. Start by getting into a position as If you are going to sit in a chair. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine. 
  • The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees.
  • Engage core and, with bodyweight in the heels, push back up to standing, driving through heels. 
 

5. Reverse Lunge with knee lift. 
This exercise targets the front and back of your legs.
  • With your chest lifted, chin up and abs contracted, take a big step backward with your left foot. Sink straight down so that your back knee points down toward the floor. You are on your back, left toe. Your front foot is firm on the floor, as you push back to the starting position lift your knee up in front of you hold for a second then repeat and switch legs.

 
Working out at Home
The good news-- being stuck at home doesn't mean you should stop working out—in fact, working out will likely help you keep a feeling of normalcy and protect your psyche while you’re cooped up in your house. Exercise will help you maintain a centered and more rational mindset.  You can work out anywhere no matter how much space you have. All you need is your own bodyweight and exercises where minimal equipment is required.n, intensity level and overall volume of your exercise routines. Managing your exercise routine, consuming a healthy diet and getting enough rest are just a few great ways you can strive toward getting the best physical and emotional results, and avoid overexertion while sick.


By Samantha Clayton, OLY, ISSA-CPT, Vice President, Worldwide Sports Performance and Fitness


You can do a quick full-body exercise routine at any time to stretch and strengthen your body. Here are five exercises to do at home. If you’re interested in finding some more routines to do in the comfort of your home, you can access a free fitness portal at https://herbalifenutritionfitness.com. For more information, please visit IAmHerbalifeNutrition.com.

Reference:
Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of sport and health science8(3), 201–217. https://doi.org/10.1016/j.jshs.2018.09.009

Campbell, J. P., & Turner, J. E. (2018). Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan. Frontiers in immunology9, 648. https://doi.org/10.3389/fimmu.2018.00648



About Herbalife Nutrition Ltd.
Herbalife Nutrition is a global company that has been changing people's lives with great nutrition products and a proven business opportunity for its independent members since 1980. The Company offers high-quality, science-backed products, sold in over 90 countries by entrepreneurial members who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle. Through the Company’s global campaign to eradicate hunger, Herbalife Nutrition is also committed to bringing nutrition and education to communities around the world.

Herbalife Nutrition also encourages investors to visit its investor relations website at ir.herbalife.com as financial and other information is updated and new information is posted.