Listening to music while driving reduces cardiac stress

If you take too much stress while driving here's the news for you. Stress during driving is a risk factor for the development of cardiovascular diseases. A new study by Brazilian researchers suggests that cardiac overload due to the stress of driving in heavy traffic can be attenuated by listening to instrumental music. The results of the study were published in the journal Complementary Therapies in Medicine. Researchers at the University of Sao Paulo (USP) in Brazil, Oxford Brookes University in the United Kingdom and the University of Parma in Italy also took part in this study.

"We found that cardiac stress in the participants in our experiment was reduced by listening to music while they were driving," Vitor Engracia Valenti, a professor at UNESP Marilia and a principal investigator of the project, told.

Research methodology

The researchers analyzed the effects of music on cardiac stress in five women between the ages of 18 and 23. All subjects were healthy, considered nonhabitual drivers (they drove once or twice a week), and had obtained a license 1-7 years previously.

"We opted to assess women who were not habitual drivers because people who drive frequently and have had a license for a long time are better adapted to stressful situations in traffic," Valenti explained.

The volunteers were assessed on two days, in different situations and in random order. On one day, they drove for 20 minutes at rush hour (5:30-6:30 pm) along a 3 km route in a busy district of Marilia, a medium-sized city in the northwest of Sao Paulo State, without listening to music.

On the other day, the volunteers drove the same route at the same time of day but listened to instrumental music on a CD player coupled to the car radio. The use of earbuds or headphones while driving is a traffic offense.

"To increase the degree of traffic stress, we asked them to drive a car they did not own. Driving their own car might help," Valenti said.

What were the results?

The level of cardiac stress was estimated by measuring heart rate variability using a heart rate monitor attached to the participant's chest. Defined as fluctuations in the intervals between consecutive heartbeats, heart rate variability is influenced by the autonomic nervous system. The more active the sympathetic nervous system, the faster the heartbeats, while the parasympathetic nervous system tends to slow it down.

"Elevated sympathetic nervous system activity reduces heart rate variability, whereas more intense parasympathetic nervous system activity increases it," Valenti said.

Conversely, heart rate variability increased in the drivers who listened to music, indicating a higher level of parasympathetic nervous system activity and a reduction in sympathetic nervous system activity.

"Listening to music could be such a preventive measure in favor of cardiovascular health in situations of intense stress such as driving during rush hour," he said.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement         

3 Stress-Relief Techniques You Might Not Have Tried Yet

We’ve all read countless articles about how we need to cut back on work, sleep more, avoid stress and generally have a healthy work life balance.
 
We know we need to make changes, but this is the real world. We know that stress is part of the deal.

But wouldn’t it be nice if it was just a little bit easier to manage? If there were ways to help yourself feel less stressed in those pre-meltdown moments? If there were ways you could help yourself get through your day… while you’re going through your day?

Good news! There are, indeed various ways that we can de-stress.
 
An expert understands that most of us don’t live the most healthy lifestyles. And that sometimes it feels like we don’t even have time to blink let alone close our eyes and meditate. She teaches stress-relief techniques that are a type of meditation that she says people can actually “do in everyday life.”

The world has changed a lot since the cave-woman days, but our nervous systems haven’t changed very much at all. “Our bodies think that deadlines are the same thing as being chased by a bear,” she explains. “So, when we get stressed, our nervous system gets disregulated and we go into a fight, flight, freeze mode.The sympathetic nervous system is in charge of the fight and flight modes. When we get stressed it increases our heart rate and blood pressure. The parasympathetic is the system that makes us freeze. It lowers the heart rate, blood pressure, and respiration rate. 

Basically it’s what makes you feel calm. So, the goal of meditation is to find and keep the balance between your sympathetic and parasympathetic nervous systems.”

Take notice

Of course it’s ideal to have a seated meditation and mindfulness practice. To take even just a minute to turn everything else off and sit with your eyes closed, notice your breathing, and do a body scan so you can notice all your sensations—but that’s not always possible.

“If you can’t get a minute, there are ways to still notice your breath or notice body sensations, even with your eyes open,” she explains. “You may notice your heart beating really quickly, but you may also notice the calm sensation of the breath at the same time. So when noticing different sensations that have different qualities, you’re actually toggling between the parasympathetic and sympathetic nervous systems and creating balance. It’s a very quick, accessible way of self-soothing.”

She says this can be done anywhere; she used to do it on the subway in New York. It helped her stay aware of the chaos going on around her, but let go of the stress attached to it. “You can even do it while in conversations with people, if you get really advanced,” she says.

Use your sense of sense

Many of us see, smell, hear, taste, and touch innumerable things on a daily basis. We see our computer screens, smell the overpowering cologne  someone wears, hear car horns honking during our commute, taste the stale coffee in the break room, and touch the conference room door handle. It can feel like sensory overload.

But zeroing in on just one of your senses can actually be a point of mindfulness.

“Anytime you tap into one of your senses, you’re giving yourself a point of your concentration for your mindfulness practice,” she says. “You could pay attention to smells when you’re at a restaurant if you’re super stressed out at a business dinner. Just taking a moment to notice the smells, even in the midst of a very intense conversation, can help to regulate your nervous system. You have five senses; use them all.”

Remember: variety is the spice of life

Sometimes stress can make us feel like we want to curl into the fetal position. Other times, it can make us want to jump up and down and kick and punch. Most of the time we ignore those impulses. But she says we shouldn’t.

“Ask yourself: ‘What does my body need right now in terms of movement?’ and allow for yourself to do that,” she says. “Kids do this all day long. They don’t have a process around ‘Should I move my body?’ If they want to do jumping jacks and go bananas and jump up and down, they’ll just go do that. As adults, we have to give ourselves permission to take a minute to close the door. If you need to be in a restorative posture and lay down on the floor for a minute, you should do it. Even a minute makes a difference to your nervous system.”

Obviously this works best if you have the luxury of having an office or work from home, but locking yourself in the conference room or another open room for a minute is also an option. And if you’re not sure what your body wants,she recommends “putting on music and letting it guide your movement. Giving that to yourself can be really helpful.”

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
 PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                               
     https:// kneereplacement-stickclub.blogspot.com/                                                                                     
  FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com    ​​