how to relieve stress.

 Every day, around 80 patients visit the Duke South clinic where she is employed. She manages messages via Duke MyChart and takes care of administrative duties in her office.

In that space, she has discovered a quick method to recharge during a hectic day by checking out the birdfeeder webcams from the Cornell University Lab of Ornithology.

As she observes cardinals, nuthatches, and blue jays swooping in, grabbing a quick snack, and then flying away, she feels her body and mind unwind.

"We work in a fast-paced, high-pressure environment, and we are deeply passionate about our work, which requires a lot of energy from us," Goacher mentioned. "Therefore, it’s essential to find little things that can help replenish that energy."

The American Psychological Association’s Stress in America 2025 report indicates that worries about the future of the nation and the economy are the top two stressors for adults. Work comes in third, with nearly 70% of employed adults citing it as a stress source, underscoring the importance of taking brief moments to recharge throughout the day.

"Even small moments can significantly reduce stress," stated Anna Batsakes, a Board Certified Health Coach with LIVE FOR LIFE, Duke’s employee wellness initiative. "Just two or three brief breaks during the day can assist in resetting your mindset."

As April marks Stress Awareness Month, experts at Duke offer straightforward yet effective stress-management techniques that you can incorporate into your everyday life.Take a Deep Breath

Anna Batsakes

Stress reactions like a racing heart and tense muscles are natural responses to perceived dangers.

To alleviate these symptoms, Batsakes suggests breathing exercises that promote relaxation in the body.

One method involves taking slow, deep breaths while sitting at your desk, gently raising your hands with each inhale and lowering them with each exhale.

Another technique is known as "box breathing," which consists of a series of controlled breaths and pauses that help soothe the body's stress responses.

"What we really want to do is notice how we’re breathing," Batsakes stated. "We know that long, slow abdominal breathing signals to our nervous system that we are safe."

For additional stress-relief techniques and useful practices, LIVE FOR LIFE provides two 15-minute virtual mindfulness webinars each week.

                                                     

Recognize Your Feelings

Teri Leasure

With over twenty years of experience assisting individuals in managing stress, Teri Leasure, a Licensed Clinical Social Worker with Duke’s Personal Assistance Service (PAS), frequently starts her consultations by guiding clients to recognize their emotions.

Finding the right words to describe what you’re feeling is the initial step in understanding what in your surroundings is triggering stress.

Leasure advises taking a moment to simply inquire within about the emotions you are experiencing, allowing yourself to feel them, and then imagining releasing them.

"Allow yourself to feel it, and then visualize taking it and placing it on a cloud, watching the cloud drift away, or putting it on a leaf floating down a river," Leasure suggested.

By facilitating an emotional reset, both your body and mind can unwind, enabling you to focus on more urgent matters with clarity.

Leasure often recommends free mindfulness-focused smartphone applications, like How We Feel, which assist users in identifying their emotions and discovering ways to manage them.

Take a Stroll                                 
Taking a brief 5-to-10 minute break for physical activity, such as a walk, can enhance focus and executive function while alleviating anxiety.

While walking outdoors and soaking in some fresh air, you can enjoy a dose of nature.

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How do I increase my memory?What is the most effective form of exercise?

 

A short session of physical activity can generate "ripples" of engagement in your brain, aiding in the storage and retrieval of memories.

  Memory can often be unpredictable. Whether you're trying to recall someone's name, remember a shopping list, or prepare for a crucial exam or job interview, information that was once clear can easily slip away. However, there's a simple method to give your memory an immediate enhancement when learning new information – hop on an exercise bike for a few minutes or take a brisk walk. Studies indicate that engaging in aerobic exercise, or cardio, can enhance our memory. It has long been established that exercise enhances cognitive function – a topic I discussed in my newsletter course Live Well for Longer. Physical activity boosts our performance on various tasks and fortifies brain regions susceptible to aging, potentially mitigating cognitive decline. Moreover, physical exercise can also reinforce a brain region crucial for memory – the hippocampus, which explains its beneficial impact on our memory. For example, moderate exercise several times a week has been shown to enlarge the hippocampus. Additional research has indicated that the timing of exercise can also influence memory – taking a walk four hours after learning can enhance memory retention and retrieval compared to exercising right afterward. In contrast, stretching exercises did not yield any memory improvement. Until recently, it has been challenging for scientists to comprehend the underlying processes. A new research study aimed to clarify this.

Neuroscientists examined the brains of 14 individuals immediately following exercise and detected small bursts of electrical activity traveling between the neurons, which are crucial for memory consolidation. These "brain ripples" represent a phenomenon where numerous neurons activate simultaneously, according to Michelle Voss, a neuroscientist at the University of Iowa who led the study. They are essential in how the brain organizes and stores information.During sleep and moments of quiet rest, the study focused on individuals with drug-resistant epilepsy, examining the healthy parts of their brains that were generating normal electrical signals. The research team observed the participants' brains to determine the effects following a short period of activity. They discovered that following exercise, there was a rise in ripples within the hippocampus and other connected regions. Researchers suggest that this phenomenon aids the brain in memory consolidation. "These pulses were also more precisely synchronized with the neural activity throughout the brain," Voss states. Her team worked alongside neurosurgeons who track electrical activity in patients being assessed for epilepsy surgery. These patients had electrodes temporarily placed in their brains, allowing the team to monitor electrical activity before and after they exercised on a stationary bike. Although the participants did not engage in any learning during the study, earlier research indicated that "ripples" might play a role in solidifying memories. "This gives us a unique chance to gain insights into how the human brain operates through direct measurements of electrical signalling, which is the fundamental mechanism of brain function," Voss explains. These ripples occur too rapidly to be detected by conventional brain scans, making this research the first to demonstrate the direct impact of exercise on the brain's electrical activity. She believes this synchronisation may offer a biological rationale for why individuals tend to retain information more effectively when they exercise shortly after learning it. Remarkably, it only required a brief period of activity to enhance brain ripples, indicating that even short bursts of exercise can positively influence our memory.

Voss aspires for this research to reshape public health communications regarding physical activity and to encourage a better understanding of ageing, particularly since strengthening memory-related areas may help safeguard the brain against cognitive decline. Simultaneously, we recognise that consistent physical activity...Engaging in physical activity offers a variety of additional benefits for both the brain and body. Studies indicate that just one workout can enhance focus for as long as two hours afterwards, while also providing an immediate increase in the levels of the "feel-good" hormone, dopamine.

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What can cause colon problems?

Homeopathic treatment for cancer is a controversial topic.

While some people may advocate for it, there is limited scientific evidence to support its effectiveness in treating cancer. It's crucial for individuals with cancer to rely on evidence-based treatments recommended by healthcare professionals, such as chemotherapy, radiation therapy, surgery, and targeted therapy.

Homeopathy may be used as a complementary therapy to manage symptoms or side effects of cancer treatment, but it should not be used as a substitute for conventional medical treatment. Always consult with a qualified healthcare provider before starting any treatment regimen.

Detecting cancer symptoms can vary depending on the type of cancer. However, some general signs and symptoms to be aware of include:

1. Unexplained weight loss
2. Fatigue
3. Fever
4. Pain
5. Changes in bowel or bladder habits
6. Persistent cough or trouble breathing
7. Changes in moles or skin lesions
8. Difficulty swallowing
9. Persistent indigestion or discomfort after eating
10. Changes in a wart or mole
11. Persistent, unexplained muscle or joint pain
12. Persistent, unexplained fevers or night sweats
13. Unexplained bleeding or bruising

If you notice any of these symptoms persisting or worsening, it's essential to consult with a healthcare professional for further evaluation and diagnosis. Additionally, individuals should follow recommended cancer screening guidelines for early detection, such as mammograms, Pap smears, colonoscopies, and regular physical exams. Early detection can significantly improve outcomes for many types of cancer.

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What is the fastest way to lose weight?

When it comes to weight loss, it's important to focus on a balanced and sustainable approach rather than relying on any quick fixes or extreme diets.

Here are some general guidelines for a healthy diet that can support weight loss:

1. 
   
   
   
   
   
   

   
   

2. Calorie deficit:

3. To lose weight, you need to consume fewer calories than your body burns.

4. 
   

5. Create a calorie deficit by either reducing your overall calorie intake or increasing your physical activity level.

6. 
   

7. A safe and sustainable rate of weight loss is around 1-2 pounds per week.

8. 
   

9. Balanced meals:

10. Include a variety of whole foods in your diet, such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

11. 
    
    

    These provide essential nutrients while keeping you satisfied.

12. 
    

13. Portion control:

14. Pay attention to portion sizes and be mindful of your hunger and fullness cues.

15. Avoid oversized portions, and try using smaller plates to help control portion sizes visually.

16. 
    
    

    Reduce processed foods:

17. Limit your intake of processed and packaged foods, as they are often high in added sugars, unhealthy fats, and empty calories.

19. Opt for fresh, whole foods whenever possible.

20. 
    

21. Hydration:

22. Drink plenty of water throughout the day. It can help control your appetite, support digestion, and keep you hydrated.

23. 
    

24. Limit sugary beverages:

25. Sugary drinks like soda, juice, and sweetened coffee/tea can add a significant amount of calories without providing much satiety.

27. Choose water, unsweetened tea, or black coffee instead.

28. 
    
    

    Mindful eating:

29. Slow down while eating, savor each bite, and pay attention to your body's hunger and fullness cues.

30. 
    

31. This practice can help prevent overeating and promote better digestion.

32. 
    

33. Regular meals and snacks:

34. Aim for regular meals and healthy snacks throughout the day to maintain stable blood sugar levels and prevent excessive hunger, which can lead to unhealthy food choices.

35. 

36. Physical activity:

37. Combine a healthy diet with regular physical activity.

38. Engage in activities you enjoy, such as walking, jogging, cycling, or dancing, for at least 150 minutes per week.

39. Strength training exercises can also help build muscle mass and boost your metabolism.

40. 
    

41. Seek professional guidance:

42. If you have specific dietary needs or health concerns, it's advisable to consult with a registered dietitian or healthcare professional who can provide personalized recommendation,

43. 

    sustainable weight loss is a gradual process, and adopting healthy habits is key to long-term success.

44. Be patient, stay consistent, and focus on overall well-being rather than just the number on the scale.

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How to weight loss fast?

 

A high-protein, low-carb diet is a dietary approach that emphasizes consuming foods that are rich in protein while limiting carbohydrate intake.

This type of diet is popular among individuals looking to lose weight, build muscle, or manage certain health conditions such as diabetes or metabolic syndrome.

Here are some key points to consider:

1. High-protein foods:

2. 
   

3. Include lean meats (such as chicken, turkey, and lean cuts of beef), fish, eggs, dairy products (such as Greek yogurt and cottage cheese), legumes (beans, lentils), and plant-based protein sources (tofu, tempeh, seitan).

1. Low-carb foods:

2. 
   

3. Focus on consuming non-starchy vegetables (such as leafy greens, broccoli, cauliflower, zucchini), berries, nuts and seeds, and healthy fats (avocado, olive oil, nuts).

4. 
   

5. foods and beverages, processed snacks, and high-carb fruits (bananas, grapes, mangoes).

6. 
   

7. Macronutrient ratios:

8. 
   

9. While there is no universally defined macronutrient ratio for a high-protein, low-carb diet, it typically involves consuming a higher percentage of

10. 
    
    

    calories from protein sources (around 25-35% of total calories) and reducing carbohydrate intake (typically less than 40% of total calories).

11. 
    

12. Benefits:

13. High-protein, low-carb diets may help with weight loss by promoting satiety, reducing overall calorie intake, and preserving lean muscle mass. They can also help regulate blood sugar levels, improve insulin sensitivity, and support certain metabolic conditions.

14. 
    
    

    Considerations:

15. It's important to consult with a healthcare professional or registered dietitian before starting any new diet, especially if you have underlying health conditions.

16. 
    

17. They can help tailor the diet to your specific needs, ensure you're getting adequate nutrition, and monitor any potential side effects.

18. 
    
    

    Long-term sustainability:

19. While high-protein, low-carb diets can be effective for short-term weight loss, they may be challenging to maintain in the long run.

20. 
    

21. It's essential to focus on a well-rounded, balanced diet that includes a variety of nutrient-dense foods for optimal health.

Remember, everyone's nutritional needs and goals are unique, so what works for one person may not work for another.

It's always best to consult a healthcare professional or registered dietitian to determine the most appropriate dietary approach for your individual circumstances.

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