Tag Archives: the body beautiful

Managing Stress to Create Health

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“But I don’t feel stressed!”

How does stress affect your body? Stress affects multi-systems. Here is a quick run through the major players in the stress domino effect, and some at home tips to balance and harmonize your stress hormones.

PHASE 1 (ALARM) There is a threat to your being. Your adrenal glands kick in and start producing hormones – for example, adrenaline.

PHASE 2 (RESISTANCE) You are holding up a good fight. You think you’ve won.

PHASE 3 (EXHAUSTION) Lots of small stresses add up. Eventually you can’t take it anymore. Body systems get run down, especially the immune system.

Adrenal glands

The adrenals are small, paired glands that sit on top of your kidneys, and secrete the “stress hormones” cortisol and adrenaline. When you are under stress, it is the job of these glands to release these hormones in a “fight or flight” response – providing energy to your brain, diverting blood away from your digestive system to your muscles, increasing your blood pressure and heightening awareness. This instinctual response was designed to assist a quick getaway from a dangerous or life threatening situation – but is instigated chronically day after day. Mental stress can trigger this reaction, as can alcohol, sugar and caffeine. Over time, the adrenals become fatigued, and not be able to maintain the demands you are placing on them. This leads to a host of symptoms including chronic low energy, irritability, insomnia, weight gain, headaches, sugar cravings, and dizziness.

Digestive system

Your digestive system is affected by chronic stress, partly in relation to the adrenal response. Under stressful situations, your digestive system slows down in order to provide extra energy and blood to your brain and muscles. Eating on the run, eating too fast, and eating while doing other things (like working) impairs digestive function and absorption of nutrients from your intestines. This can lead to indigestion, nutrient deficiencies, and  gas and bloating. While under stress, cravings for sugar and other simple carbohydrate foods are often increased, as they offer a “quick fix” energy boost. This is inevitably followed by an energy crash, which stimulates the sugar cravings again, creating a rollercoaster of sugar highs and lows – as well as chronic upset stomach and weight gain.

Immune system

Your immune system is greatly affected by stress via cortisol released by the adrenals. Any kind of stress can increase cortisol – work, yo-yo dieting, illness, financial worries. Cortisol decreases the rate your body can make new proteins, including proteins in the immune system, and this suppresses the immune response. The result is you may find you are becoming run down and catching colds easily. Aggravation of current allergies, or even formation of new allergies, are often a result of long term stress on the immune system. High cortisol or very low cortisol lead to high levels of inflammation – manifesting as joint disease, heart disease, and many multi-systemic autoimmune conditions.

Sleep

The human body needs the nighttime sleep hours to recalibrate after the events of the day. Have you ever awakened from a full night’s sleep and felt more tired than when you went to bed? Does it take you a long time to fall asleep or do you wake often during the night?  Sleep has emotionally charged phases that increase when you have more stress. A busy head while you’re awake can be carried over into sleep and decreases your body’s ability to rest. Natural hormone balance between cortisol and melatonin is also upset by stress resulting in early waking and sleep deprivation.

Pain

Stress decreases your body’s ability to rest and heal.  When everything is functioning properly, pain symptoms are minimal. When your system is overwhelmed, it can no longer manage or adapt as well to its environment. As stress levels increase, your ability to tolerate pain decreases, resulting in increased sensitivity to pain. While in an overwhelmed state, minor symptoms like headaches and back pain can become major problems.

Emotions

Often people say “but I don’t feel stressed”, however this is usually an inability to connect to how we are really feeling. Irritability, depression, tempers, impatience, crying, feeling overwhelmed – these are all indicators that you are under stress and you are responding to it emotionally.

5 Ways You Can Start to Manage Stress:

Nutrition

Eating slowly and mindfully is very important, and allows your digestive system to work efficiently. This means chewing every bite thoroughly and eating sitting down, without being distracted by reading or TV. Sit at your table, light a candle, and eat quietly. Then,go back to the television! Caffeine, alcohol and sugar create extra stress in the body without providing any nutrition. If you are very stressed, cut back on caffeine; enjoy organic green tea and herbal teas through the day instead of coffee and pop.  Avoid chips, chocolate bars, pastries and donuts. Keep healthy snacks like seasonal fruit and raw nuts and seeds at your desk to munch on. Vitamins may be helpful to aid your body in healing from stress. Naturopathic Doctor’s are the vitamin experts, and are trained in pharmacology, nutrition and botanical medicine to ensure your supplements are not causing interactions.

Sleep

Getting enough quality sleep every night is very important for allowing your body to heal from excessive stress. Set a regular bedtime and stick to it – within one hour – even on the weekends. Do not exercise vigorously for 2 hours before bedtime. Turn off the TV an hour before bedtime, and create a relaxing bedtime ritual so that your body knows it is time for sleep. Take a bath, have a cup of Valerian or Passionflower tea, read, stretch, or write in a journal about your day. Meditation or visualization CD’s are also great nighttime rituals and can help you maximize your down time.

Exercise

Exercise is one of the best ways to reduce stress. This does not need to be exhausting; a 30 minute walk every day can make a huge difference. Exercising with a friend or partner is the most successful way to go. Start a lunch-time walk at the office with a group of co-workers. Enlist your kids or partner in an after dinner walk every day. Not only will you feel more relaxed and sleep better, but you will enjoy valuable social or family time also. If you can, join the local YMCA or gym and take regular exercise classes as well. Pilates is fantastic for people who need an active body-based gentle strengthening. Yoga is great for people who like stretching and deep breathing exercise.

Replacing bad habits for good

We all know that smoking, drinking too much, drinking too much caffeine, snacking in front of the TV, not exercising, and not eating breakfast are all bad habits that we should probably do something about, but it can seem insurmountable to change. Make a commitment to yourself to do something positive and healthy in order to improve your health and well being. Decide to change just one bad habit at first. Take small steps, don’t try to do it all at once, and don’t go it alone. A Naturopathic Doctor can offer effective assistance in quitting smoking, reducing caffeine intake, or improving your diet for example.

Self care and emotional care

Often when we are feeling burned out by stress in our lives we are putting out more energy than we are taking in. This may come in the form of work or family demands, or worrying about money, the future, or relationship problems. The first thing to be dropped from a busy schedule is almost always you. Most of us do not prioritize any time for ourselves in a day – when was the last time you took an hour just for you? Remind yourself that you are worth caring for and deserve to be healthy. Take 30 minutes every day that is just for you – not for your partner, your children, your friend or your boss. Do something you enjoy that brings you happiness, like as a dance class, a massage, a walk on the beach, a bath with candles, time at the gym, a meditation CD, creative writing, tea and conversation with a close friend – anything that brings you joy. What makes you joyful?

Your heart and spirit require joyfulness to be healthy; if you find your life is lacking this crucial element, it may be time to take a hard look at where you are and what you want. And. Or, it may be time to see a Naturopathic Doctor and start using acupressure, botanical medicine, homeopathy, lifestyle counseling, and nutrition to improve your mental, physical and emotional wellness and better manage the inevitable stresses of modern life.

 

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Weight Loss and Other Mysteries

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Weight loss is and will always be immensely complicated, full of chutes and ladders of self esteem, deprival mentality binging, and whirlpools of addiction. Still, there is a forest beyond the trees. Or, a Candyland amidst the candy as the case may be.

Successful weight loss has 4 steps: detoxification, cortisol balancing, optimizing diet and exercise. Detoxification is the new key step to integrate – at the beginning of the weight loss process. Evidence is mounting that our body uses our fat cells and between-cell fluids to store toxins that it is not able to metabolize effectively. Some Persistent Organic Pollutants (environmental toxins) have even been suggested to be “obesogens” contributing to further weight gain. 1 . When we exercise or reduce caloric intake to facilitate fat burning, the matrix between our fat cells can be so thick with unprocessed environmental and metabolic toxins that the body preferentially burns muscle to get the fuel it needs! Therefore, Step 1 must be to detoxify. Our body has 3 primary routes of detoxification: bowels, kidney and liver. All three will eventually need some fine tuning, and the order of tonification depends on your signs and symptoms, as well as your medications and general vitality.

Step 2: Optimizing Diet. Its so hard to eat well consistently. It is even harder if food is one of your chosen drugs, and you are addicted. Weight loss would be so easy if everyone was willing to go gluten and dairy free! In my experience if you have a 65%  whole foods diet, then the remaining 35% can be whatever you want.  To figure out how to shift your eating with an approach that will work for you in the long term there are many resources – The Glycemic Diet and Eating Right for Your Blood Type both explain more about the underlying principals of nutrition. Weight Watchers also works for a reason – being accountable for what you are eating and restricting some foods to moderate amounts *will* help you lose weight. What does “whole food” mean to me? 65% of your diet will be cooked grains, steamed or sauteed vegetables, organic fruits and juices, tofu, beans, eggs, wild fish, coconut milk, olive oil, butter, nuts and seeds. The remaining 35% can then be everything else – beef, bread, cheese, bacon, alcohol, etc. What does 35% mean for real? 2.45 days a week you can eat whatever you want, the remaining days are pretty basic, healthy, and “granola” food choices IF you actually want to lose weight.

Stress Management aka Cortisol Regulation is the golden child of any weight loss program. Several books have been written in the past 10 years outlining the connections between stress, hormones and weight gain. I like cracking The Metabolic Code by James LaValle R.Ph, C.C.N., ND. The bottom line is this – when you are stressed out, your blood cortisol levels increase. Just in case you are running from a rabid dog and need to climb a tree your body makes sure (via increased cortisol) you have lots of sugar available in your blood for extra energy. However, if you aren’t in fact running, and don’t need to extra sugar, your body turns that blood sugar into belly fat. Therefore, its important with all weight loss programs to address stress at some point to treat the biochemical imbalances leading to increased weight. There are a few herbs and vitamins that specifically rebalance cortisol levels, and reteach the body how to respond appropriately to the every days stress of life.

Finally, exercise and an active lifestyle. Getting the blood pumping and muscles moving mobilizes fat toxins into the bloodstream, and serves as an excellent antidote to daily stress. Check! I also find that getting ones body moving in whatever form works for you is invaluable to setting the positive cycle of weight loss in motion. The positive cycle is this: eat a good meal –> feel good about yourself –> go for a walk/to the gym/to yoga –> feel sexier–> feel motivated and excited about life –> make a good food choice. The cycle keeps going so that sooner than you expect it, you start to feel the benefits in the way your clothes fit which makes the supplements and brown rice and kale suddenly get much more appealing!

There is no one quick fix, no one diet or pill or product or form of exercise that will resonate for everyone. The structure is fluid and fundamental – the individual components are designed to be strategically tailored to fit your life and style. I also think  its worth asking yourself – do you Really want to lose weight for You? Or, are you holding your Self up against an ideal that you actually don’t want to attain? Personal honesty will take you further than anything else. Allow yourself the option of total success if you truly want to revolutionize your self image. And, weight loss takes time. It is only reasonable to lose 10% of your total weight in any given period of weight loss. So, if you are 160lbs, losing more than 16 pounds is more than your psyche will be able to maintain. Therefore, when you reach your new goal weight (144) you will need to start over and reassess where you are, and where you want to be before another 14 pounds is sustainably lost.

Every Body is Beautiful.

1. Lim, JS, et al. Inverse association between long term weight change and serum concentrations of persistent organic pollutants. Int J Obes (Lond) 2010 Sept 7 [EPub head of print.]

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