According to Prevention magazine, at least two thirds of Americans feel stressed at least once a week. That was before September 11. I am confident that statistic is much higher now due to the developments both here and abroad. In this issue of The Wellness Insider, we bring you several articles to give you tools to get a handle on your stress levels.

Stress can be both positive and negative. Without at least some stress, life would be quite boring. Hans Selye, the late stress researcher, once asked, "What would life be with no runs, no hits, and no errors?" The body needs at least some stress in order to remain sharp and alert. However, bad stress can be devastating and even deadly.
Uncontrolled stress has been linked to high blood pressure, heart attacks, depression, weight gain or loss, immune system deficiencies, asthma, gastric disorders, and even cancer. Our women's health article this month discusses high stress levels and the effect on the heart. Many things can lead to stress and certainly the unprecedented events over the last several weeks have increased stress levels for many of us.

If you are having problems with stress I encourage you to reference my 1997 book, Can Stress Heal?
Here are some proven ways for you to help reduce the stress in your life:

EXERCISE
As the "father of aerobics" I am sure it does not surprise you that I list exercise first. However, there is good reason. Aerobic or endurance exercise such as running, walking and swimming is nature's best tranquilizer. For over 40 years I have been using aerobic exercise to help me counter the stressful "Type A" pace and schedule that I face on a daily basis. I prefer to exercise at the end of my workday and before dinner. This offers two advantages. One is that it lets me burn off the stress of the day, and two, it makes me thirsty rather than hungry before dinner. It is also important to incorporate anaerobic exercise or strength training into your program. I recommend a combination of both aerobic exercise and strength training that is age specific.
Age Aerobic Exercise Strength Training
30s 80 percent 20 percent
40s 70 30
50s 60 40
60s 55 45

Jill Armayor highlights some additional research on the chemical effects of exercise on your body in her article "Gearing Up Physically."

PROPER NUTRITION
In times of stress many people resort to "comfort foods" to help make them feel better. This can be dangerous. Increased calories can lead to weight gain, which can then cause more stress. Here's what I suggest. Eat often and eat better. 
Most of us should increase our intake of fruits and vegetables. Remember my motto: five is fine, but nine is divine. That should be our goal for daily servings of fruits and vegetables. Fruits and vegetables are complex carbohydrates, which are great sources of fiber that will help "fill" you up.

Three good meals with healthy snacks in between is a great way to maintain stability in blood sugar levels. That means your energy level should remain relatively constant throughout the day. Try and make sure each meal contains the proper P.F.C. (protein, fat, and carbohydrate) combination. Patty Kirk gives some great advice on avoiding food cues and how to avoid reaching for comfort foods in her article "Fighting Food Cues - Ways to Win the Battle." For more information on balancing your meals reference Georgia Kostas' latest book, The Cooper Clinic Solution to the Diet Revolution or ask the American Heart Association for their latest dietary guidelines.

PROPER SUPPLEMENTATION
Stress can wreak havoc on your endocrine system, which regulates your hormones. Vitamins and minerals play a very important role in helping all of the systems of the body work in harmony. It is well documented that stress can also weaken the immune system, therefore, a good diet as well as a quality multivitamin is especially important during periods of stress. Pay particular attention to the antioxidants, including vitamins C, E, and beta-carotene, as well as zinc and the B vitamins, especially B6, B12 and folic acid. 
Make sure to read Angela Marks' article "Stressing the Benefits of Vitamins" in this month's newsletter to see exactly how vitamin and mineral levels are affected during times of stress.

CARRY ON
There is no question that the stress levels have increased dramatically since the tragedies of September 11. President Bush has urged everyone to try and carry on as before and certainly one of the best ways for us to stay strong is to take care of our health. I consider proper diet, supplementation, and exercise the essential components of medicine as it should be practiced in the 21st century. With the stress many Americans are now under, I feel these recommendations are more important that ever. 
If you follow the advice outlined above you should be able to control stress and perhaps even use it to your advantage.

Sincerely,
Dr. Ken Cooper

To learn more about Dr. Cooper and The Cooper Aerobics Center, click here: Biographies.