Page 8. Portland Observer, January 30,1986
Stress
management
We all experience stress on a daily
basis. W e experience it in physical,
emotional and mental activities. How
we individually respond to our stresses
can dramatically influence our health
and well-being.
Some forms o f stress, such as ex
ercise may improve our overall health,
yet when stress exceeds our ability to
respond to its effects our own health
will weaken. Stress is defined in D o r
land's M ed ica l D ic tio n a ry as " th e
sum o f all non specific phenomena
elicited by adverse external influences
including dam age and d efen se ."
Early symptom s o f inadequate re
sponse to stress may include many o f
the fo llo w in g : fatig ue, nervous i r
rita b ility , exhaustion, tension, en
doctrine imbalances, increased suc-
ce p t.ib ility to infection s, digestive
disturbances (including loss o f appe
tite) and anxiety.
M any people think o f stress in
terms o f negative events such as a
death in the fa m ily , illness, w ork
deadlines, exam in atio ns, etc ., yet
positive events such as promotions,
a new home, marriage, etc., may often
be equ ally stressful. Stress is ever
present, and w hile we can w ork to
m in im ize or prevent unnecessary
stress, our own ability to respond to
stress is an important component of
giKxl health.
Our individual responses to stress
vary considerably, but on a chemical
level the b od y’ s responses to stress
fo llo w a fa irly com m on pathw ay.
Initially the chemical response to stress
is the release o f increased hormones
from the adrenal glands. These hor
mones activate the "fig h t or flig h t"
response o f the sympathetic nervous
system As the sympathetic system
influences our in te rn al chem istry,
our " fig h t or flig h t" response leads
to an increase in energy and a de
pression o f the normal functions of
digestion. This short term increase in
energy is similar to burning the candle
at both ends (while we feel a subjec-
Uve increase in energy, we are actually
using stored energy with an eventual
loss o f reserves and the onset o f fa
tigue, e tc .). W h ile this sh o rt-term
increase in energy serves to save lives
in acute emergencies, those ind ivid
uals w ho inadequately respond to
stress on a daily basis face an eventual
crisis related to the depletion o f our
stored energy and the damage inher
ent with the effects of stress.
Stress management programs are
emerging nearly as fast as is our aware
ness o f the ill effects o f stress. C u r
rent areas o f stress management in
clude exercise, bio-feedback, n utrì- ’
t p *** •
and stress that we so often accept in
our lives.
‘As we learn of “ type A ” personali
ties, and the associated increase in
cardiovascular disease in these people,
we can easily see the ounce o f pre
vention’ s value in preventing future
illness associated with the day-to-day
management o f stress. Type A per
sonalities are only a small example of
the detriments o f unhandled stress.
The benefits o f exercise, good nutri
tion and stress management are far
greater than most people realize, and
d efinitely beyond the space a ffo rd
ed in this article.
7'
£
‘
a
tz
Small Sides, Oven Roast
Or Barbecue, Delicious!
/
*»>
/
/
Save Up To 39c Per Pound, No Limit
r
&
V-
48-0unce
Wesson
Oil
•S
v.
*
Pure Vegetable Oil,
No Cholesterol
V
N.E. health
clinics to
consolidate
The Health Services Division, D e
partment of Human Services of M u lt
nomah County announced today that
rem odeling has begun on a health
center in N .E . Portland to replace two
current locations
The IK.600 square leet location at
5129 N I Union Ave , in the Walnut
Park Building, will consolidate the cur
rent health clinic kicalcd at 5022 N Van
couver Ave., and the Sabin Clinic lo
cated at 1601 N .l IS th A ve. I he re
modeling is set lor 120 days with a
inove-m planned l<* May I9K5 | inane-
ing (or the remodeling was arranged by
Urban Equities. Inc Ironi I incoln Sas
ings and I oan, and the Portland I level
adrenal function, the B vitamins are
needed fo r energy p ro du ctio n and
carbohydrate metabolism, B6 is help
ful in ad re n a l-in fla m m a to ry co n di
tions. Muscle tension may be helped
w ith regular exercise and also w ith
massage. As we hold our tension in
our muscles, the circulation to these
areas is diminished and stiffness and
pain often result. Bio-feedback can
help us to learn some o f the subtle
physiologic changes (skin tem pera
ture, skin tension, e tc .) that occur
with our responses to stress. Relaxa
tion and m editatio n m ay serve Io
dim in ish the accum ulated tension
Pork
Black nurses
hold meeting
The National Black Nurses' Asso
ciation, Inc. announces its Thirteenth
N atio n al Institute and C onference.
August R - 11. I9R5, to be held at the
M arriott’s Pavilion Hotel, One Broad
way. Downtown St. Louis, Missouri.
The theme for the conference is
" H e a lth Care in the Year 2000: Im
pact on the Role of the Nurse."
The conlerence w ill address the
socio-economic, political and c u l
tural changes w ithin the context o f
healthcare.
For further in fo rm a tio n contact:
National Black Nurses' Association,
In c ., S ad a ko S . Holm es, Executive
D irecto r, P O . Box IRISH, Boston,
M A 0 21IH (telephone 617-266-97 0Î)
tion, relaxation and meditation M o d
erate exercise is very im p o rta n t to
prepare your body for physical as well
as emotional stress. It must be stressed
that exercise to the point o f exhaustion
is not beneficial. Your exercise pro
gram should be at a level (hat allows
your energy level to re tu rn shortly
after the c o m p letio n o f the w o rk .
As I'v e said in earlier articles, begin
with slight increases in time and amount
o f exercise rather than a sudden in
tense change in activity level.
Nutrition plays an essential rote in a
number o f stress related functions.
Vitamin C is helpful in supporting the
8-Pack
7-Up
Or R.C.
Reg Or R.C
100 Reg Or Diet Rile.
16-0unce Bottles
Cheerios Or
Wheaties
Cereal
15 To 18-0unce Box,
Great In The Morn
Limit
r
limit
Case of 8 . . . $15.89
Plus Dep. In Ore.
Case of 24 . . . $39.99
2-Pound
Medium
Cheddar
40-Pound
Blue Mtn.
Dog Food
Colgate
Pump
Toothpaste
FRESH
Lucerne Premium
Quality Cheese
Instant Mix Or
Braised Chunks
limit
Limit
4.9-Oz. Regular Or
4.5-Ounce Gel
(fim cn i I om nn ssion
I he Northeast area is the area ol
the county currently most in need ol
medical services to the pool I lie two
clinics can now handle approximately
2,I 'l l visits per monih I I k - new lucility
will permit an increase m visits due to
nxxecllcxiiveuwot space.
Self-defense
classes slated d
The Portland Police Bureau's Sex
ual Assault Prevention program will
offer its monthly, 9-hour “ W om an
strength" self defense classes in Feb
ruary at the following locations:
North luesdays, February 5, 12,
and 19, 6 JO - 9 10 p m , St John's
< iimmunity ( enter, R427 N ( cntral
D o w nto w n: W ednesdays, Feb
ruary 6, 11, and 20, 6 10 9 10 p m ,
lustice ( enter, 1111 SW 2nd. 14th FI.
The classes arc tree and arc avail
able to women and girls age 11 and
up I hose registering must be able to
attend all three sessions of the class.
Assertiveness is emphasized and sur
vival level street-Iig h tm g s k i l l s are
taught
( all 796-1119
Bu.
Save Up To 47« On 3 Bunches
Save Up To $1.40
Save Up To 40‘
SAFEW AY C O U P O N
No. 1 Potatoes
All-Purpose,
Bake, Boil
Or Fry
Nutritious!
Save Up To $5.00
First
Coupon Good 1/30 Thru 2/5/85
1 w< D e s i g n e r Towels
10 99
Bounty, 2-Ply, 92-Ct.
At Lloyd Center. St. Johns. Interstate
4 Port. Blvd Or Union 4 Ainsworth
It »♦' erne
SAFEW AY
— — — \ «mx
'
SAFEWAY
Ad Prices Good Wed., 1/30
Thru Tues., 2/5/85 Only At
Safeways At Lloyd Center, St.
Johns, 5920 N.E. Union Or
6400 N. Interstate. Sales
Limited To Retail Quantities.
No Sales To Dealers.
RB