Beauty Pressure

The Dove Campaign for Self Esteem-Beauty Pressure

The Dove Campaign for Self-Esteem works to inform women of all ages across the world that the media has gained control of their confidence. Advertisements for beauty products have one goal: make women feel that they need the product so they will buy it, and the only way to make someone feel that they need foundation is to make them believe that their natural base isn't good enough.

This constant burden placed upon women that they must look their best in order to feel their best is creating a world where as soon as girls hit puberty, they begin to despise themselves. Their thighs are too big, their hair is too short, their eyelashes aren't long enough, their skin isn't tan enough, their smile lines are showing, their breasts are too small, their breasts are too big-and this all stems from advertisements, music videos, television shows and the diet industry building up their confidence in a product rather than in themselves.

Women spend thousands of dollars each year on beauty products, ranging from getting their hair colored and cut to buying mascara, but what is even more damaging than the lack of money in their bank account is the lack of self-esteem that they possess. This has major effects on young girls who later become women who focus less on their inner strengths and more on outside appearance.

Eat Healthy, Be Happy :)

Most know that eating healthy is important to reduce the risk of certain diseases, but do not realize that it is also influences our mood. According to the Mental Health Foundation, a charity in Britain working in mental health, evidence suggests that a nutritious diet aids in mental wellbeing.
  

What your Diet Should Look Like
http://bob-world.net/HW_MorbidObesity.htm

Eating throughout the day is extremely important, because missing meals leads to low blood sugar, and this lowers our mood, makes us irritable and fatigued.

Selecting less high sugar foods is also important because these foods produce energy which dies off quickly, leaving you fatigued. Try more whole grains, fruits and vegetables, which will reduce mood swings. Also, these foods contain thiamin, a vitamin associated with mood control.

In addition, include a protein at each meal. Tryptophan is an amino acid found in proteins that effects mood. To make sure your brain receives a constant flow, eat one portion of protein at each meal.

A wide variety of foods is important to make sure you get all nutrients. Include red meat and fish, because they contain high levels of Vitamin B12, which is associated with mood, however, if you are a vegetarian, try fortified soy mince or yeast extract.

Studies show that omega 3 oils reduce symptoms of depression. Omega 3 oils can be found in oily fishes, but if you are a vegetarian, try a purified omega 3 supplement.

Drink enough water, because dehydration leads to irritability, loss of concentration and reduced efficiency in mental tasks. Also, avoid too much caffeine, because in large amounts it increases anxiety, depression, and sleep problems.

Lastly, it is vital to exercise. Take 30 minutes at least three days a week to walk outside. Exercise boosts endorphins which produce feelings of euphoria, and being outside in the sunshine has also been shown to enhance mood.

With a Little Help from Yoga

Miss Edie Sedgwick practicing her yoga for Vogue

On a daily basis, people are preoccupied with school, work, family or friends. Often, 24 hours doesn't seem like enough time in the day, and sleep, exercise and healthy foods become more of a luxury than a necessity. For some, a lack of finances makes this a constant state of being. These worries accumulate, and the mind becomes overwhelmed and the body becomes weak, making a small situation seem impossible to overcome. This incapability to cope successfully with the day to day matters of life can be overcome through the practice of Yoga, which with the right routine can enable the most anxious individual to relax, or the most depressed person to feel capable and in control. It is not only beneficial for those who feel lost or ill, but for anyone who desires to understand him or herself, and who aims to be the best version of that self. 

Studies show that exercise in general helps to aid in depression and anxiety as it releases endorphins, but yoga is so beneficial in dealing with stress because it is based on relaxation. According to Kenneth Fox, "The factors associated with the process of exercise [which include issues of self esteem and body image, the empowerment that achieving change provides, improved perception of competence, and the social interaction that activity can offer] rather than the physiological adaptions resulting from regular exercise training are primarily responsible for short and long term well being."

This holds true for yoga in certain aspects, as the idea that one is improving in their practice and that one is in control of the situation help to mediate stress, however, yoga also helps to reduce the body's stress response. Yoga combines several stress reducing techniques, such as exercise, relaxation, breathing and meditation.

There are many different types of yoga, but all encompass the principles necessary to reduce stress. The following are the most traditional forms, but these types have been modernized in the last century to create new forms. Hatha yoga is slow-paced and relaxing, based on gentle physical movement. Vinyasa is another form of yoga which is more intense, and means "breath-synchronized movement." Ashtanga is a fast-paced physically demanding type of yoga, which means "eight limbs." It is  based on a set of poses that are practiced in a traditional order. Iyengar is a style of yoga which focuses on body alignment, which moves slowly and involves holding poses for an extended period of time. Kundalini is the form which is most focused on the breath, so this form may be a good start for someone looking to relax, but who does not want to endure a physically demanding class. Bikram yoga is performed in a 95 to 100 degree room, which rids the body of toxins and enables a deeper stretch.

 In addition to the mental benefits of yoga, there are also many physical benefits. Dr. Dean Ornish created a program which shows that heart disease can be reversed through a vegetarian diet, meditation, group support and yoga (Hammond, Meet the Innovators: Dr. Dean Ornish). All of his ideas actually encompass the traditional yoga lifestyle, which includes a vegetarian diet. Yoga also boosts immune function, lowers cholesterol and has possible anti-oxidant effects. The physical health effects of yoga are numerous, and a healthy body is crucial for a healthy mind, as well as a healthy mind is crucial for a healthy body. Because, yoga is so beneficial for both the psychological mind and the physical body, it is an ideal practice for all.

People are often turned away from the benefits of yoga due to the costliness of classes, but yoga does not have to be expensive. All that is truly necessary is an open mind and a willingness to commit to the practice, as its effects are most prominent for those who devote the time and energy. It is ideal to purchase a mat if you would like to practice on your own, but many studios provide them. The best way to learn how to do the poses correctly is from an individual who has been practicing for a long time, and a class is the best place to receive this instruction, however, there are also many DVDs available for purchase, online videos and even meditation CDs to aid in breathing exercises. After you learn the poses, yoga can be practiced in a quiet room or to slow music, preferably without words for best concentration. Yoga may also be practiced outside in the calmness of nature. Wherever yoga is performed, it will be beneficial to your health as long as you practice, and there may be nothing more liberating than discovering yourself on the top of hill, as you breathe in the smells of nature and release the worries of the day. 


 

Fight Stress

Our lives are often characterized by planning our next move before we are able to finish the last. We panic at the sight of a freeway colored with red brake lights, because traffic slows life down, and who in California has time for that? Whether it be an important meeting, picking your children up from school, or making it home in time for dinner, these moments that could be positive become negative, because for most of us being late or disappointing someone else or ourselves causes an immaculate amount of stress, even when we have virtually no control over the situation.

A stressor can range from something small, such as worrying about an upcoming exam, to something larger such as grieving over a lost loved one. Logically, the degree of the stress should parallel the degree of the stressor, but because society is so fast-paced, a small stressor becomes overwhelming and produces a large amount of tension in our minds. In fact, the body does not know how to distinguish between different types of situations, so when dealing with an argument and when dealing with financial problems, the body responds in the same way. Heart rate increases, blood pressure increases and digestion slows. The brain is working to prepare the body for the situation, so it remains alert and ready to fight or flee. Then, the brain works to restore that energy and calm the body.

When stress becomes constant, meaning it occurs over a prolonged amount of time or it occurs often over small things such as a traffic jam or deadline, our bodies lose the ability to become calm after a stressful event. This causes major damage to the body, such as depression, heart disease, obesity, diabetes, gastrointestinal problems such as ulcers, and insomnia.

Relieving stress is crucial for mental health, and mental health is crucial for physical health. In order to achieve a stress-free mind, we must learn to slow down. This may seem unrealistic in such an intense, on-the-go society, but with a little self therapy it is possible. When sitting in a traffic jam, turn up the music and sing along. When your heart starts pounding over that upcoming exam, take a long walk and appreciate the scenery. When faced with an upcoming deadline, practice inhaling and exhaling in equal length with your eyes closed and your body still. Stress is taking over society and bringing it down, so it is up to each of us to work against the timeline, and create our own.