Health and anger

This week, I want to cover a topic that we have all been faced with: anger. Whether it's your anger or anger coming from others, the one thing is for sure: anger is a powerful emotion. So what is the cause and effect of anger on our health, fitness and overall well-being?

The cause of anger in our lives can be fear, stress, poor health, depression, hormone imbalances and low serotonin levels. Anger is a destructive force and uncontrolled anger can lead to chronic physical illness, mental illness and a disrupted life. But before we write anger off as something that has no room in anyone's life, we need to recognize why we possess the ability to get angry.

The anger response in all of us comes from our body's "fight or flight" response. Anger, fear and excitement are all very closely related and drive our adrenal glands to flood the body with adrenaline and cortical. Anger and fear change our blood flow, body temperature, muscle tension and respiration. Then adrenaline kicks in, giving you the ability to think more clearly and giving your body the physical ability to move quickly and have added strength, which can save your life or the life of others. So anger, under certain circumstances, is needed for our survival.

Anger becomes a problem when it becomes harmful and tied to a daily routine. We have all met that angry person we want to avoid. They never seem happy and they are quick to trigger into tense situations. Most of the time these people, whether they know it or not, are fighting depression or are dealing with chronic pain, are deeply stressed or are exposed to life issues they can't cope with. This does not mean these folks are bad people, they just need a little help, guidance and support from friends, family and health care or wellness professionals.

There are three forms of anger: passive, aggressive and constructive. Constructive anger, as mentioned, can be part of the fight or flight response. Passive anger can lead to huge health problems over time since this form hides inside us and can flood our bodies with stress and drive unhealthy hormone responses. Aggressive anger is usually caused by triggers and only lasts in short bursts. Aggressive anger can also be very destructive and over time, be harmful to your physical and metal health.

Here are just a few short- and long-term health problems that have been linked to chronic anger:

* Insomnia

* Digestion problems

* Heart attack

* Stroke

* Depression

* High blood pressure

Can fitness and exercise manage anger? The answer is yes. One of the best ways to reduce the tendency for anger is through physical activity.

Research and clinical studies around the effects that exercise has on anger is extensive. When you look at the summary of results from these studies, they show that anger, tension, confusion and even fatigue are significantly reduced. In one such study, the effect of exercise on people with depression showed profound positive changes in mood and a reduction of perceived stress. The other positive aspect of physical activity and exercise is it has been shown to increase both serotonin production and release. Specifically cardio exercise, like running and biking, have the best effect on boosting serotonin levels.

Nutrition also plays a big part in mood and stress management which can either reduce or promote aggressive tendencies. Eating a whole foods diet rich in vegetables and fruits has been proven helpful for people suffering from manic depression. There is good evidence that has shown hypoglycemia (low blood sugar) during glucose tolerance testing increased hostile, aggressive behavior in both adults and children. New studies have found that children who consume a lot of sugar and HFCS have marked behavior changes leading to both angry and emotional outbursts. Good nutrition is as important as exercise for reducing anger, stress and increasing your overall well-being.

Mindful meditation is another great tool to work into managing mood, anger and stress. Practicing mindfulness is a form of meditation that allows your mind to be in the present moment. To be mindful is to be aware of your thoughts and actions in the here and now. Daily meditation is best done when life can take a break and be in a calm, relaxed state. If you're struggling with strong emotions like anger or fear, start your day with short meditation sessions that set a calming tone for the day. I very much like the following quote "We are disturbed not by what happens to us, but by our thoughts about what happens to us." - Epictetus.

Remember, strong emotions tend to fire up your brain to find solutions or imagine outcomes of things that are bothering you. Often anger is impulsive and is tied more to your imagination. Your thoughts and anger become overstated in your mind. Exercise, good nutrition and calming meditation on a regular basis will bring balance to your thoughts. This balance will keep you from overreacting to negative situations or anger triggers.

Making physical activity, nutrition and calming thoughts an essential part of your daily routine is the key to a balanced mind, body and spirit. Anger is just a part of who we are, but if we keep ourselves happy, active and balanced, anger becomes almost nonexistent in our lives.

Judd Jones is a director for the Hagadone Corporation.