The document discusses how an overly busy lifestyle and poor nutrition can lead to stress and health issues like heart disease and diabetes, but that making some simple changes like physical activity, eating a healthy diet, relaxation techniques, and having a strong support system can help manage stress and prevent its negative health effects. It also emphasizes catching stress early before it becomes severe by listening to your body's warning signs and implementing stress-reducing strategies when stress is still low-grade.

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2. Stress and Health
We all are overwhelmed by our busy lives. In order to manage stress we must find
ways to effectively reduce the impact high levels of stress has on our health. To buffer
the negative health consequences. The best way to manage severe stress is to prevent
it, or catch it while it’s still a ‘low-grade’ stress and prevent it from becoming severe
and chronic. Here are some ways to prevent the devastating effects of un-managed
stress.
Relax—It’s important to learn to relax your mind and body. Some ways to do this in-
clude meditation, prayer, music, laughter, and having a creative outlet.
Be in tune to your body—Do you know that stress can cause and can exacerbate ul-
cers, heart disease7
and other major health problems ? Early on the body will experi-
ence milder forms of discomfort, such as headaches, stomach upset and trouble sleep-
ing. If you are experiencing any of these early warning signs, start practicing your ten-
sion taming techniques9
and put a stop to low-grade chronic stress before it becomes a
bigger problem.
Physical Activity - Walking, even a short walk can improve mood and reduce feelings
of stress by increasing endorphins, and by lowering cortisol levels. Here are some of
the best ways to reduce stress with exercise1
. Practicing martial arts, jogging, lifting
weights, dancing. Really, anything you enjoy that gets your heart rate up and gets you
out of the house.
Eating Clean - A healthy diet gives the energy to handle daily stress, and keeps the
blood sugar levels stable, limiting depression and mood swings due to low blood sugar
levels. Skipping meals or making poor food choices contributes to fatigue, susceptibil-
ity to illness, greater feelings of stress, and a general feeling of infirmity.
Learn to say no - Being overscheduled and rushed can be a significant cause of
stress. Prioritizing commitments and saying no to some tasks can help you be more
successful with what is really important. Saying no will provide extra time for addi-
tional stress management activities.
A strong support system—Having a supportive social network helps you stay healthy
and reduce stress in many ways. Friends can provide resources that you may need
when you’re in a bind, or a listening ear to help you feel accepted and understood.
Studies show that having a sense of belonging can reduce your risk of depression.
Having a friend who makes you laugh can also keep you healthier and less stressed.