In Chinese, the closest word for stress contains two characters.
One of these characters signifies 'opportunity' while the other
'danger'.
The danger part is apparent. Stress is bad news. That's
because chronic stress leaves us vulnerable to a host of physical and
mental illnesses. In fact, it is now understood that fully 95 percent of
all illnesses are either caused by or are worsened by stress. Just
thinking of all the harm stress brings into our lives is enough to make
us say oooommmmm.
But that list is just the beginning. Adding to
it, stress reduces our life satisfaction, wrinkles our skin and as new
research shows, can even shrink and age our brains. Chronic stress even
slows digestion, leaving food to stagnate and bacteria to flourish in
the digestive system. This can lead to leaking gut syndrome, and yes,
it's about as pleasant as it sounds. Stress also increases cortisol,
which instructs our bodies to store fat, and destroys and kills the
brain cells in the hippocampus responsible for memory.
OK....take a deep breath.
Exhale
Why is this happening?
Our
body was designed in a very specific way. To eat small, frequent meals,
rest based on the rhythm of light and dark, move, and receive small
bursts of adrenaline infrequently, like when being chased by a bear or
when extra energy was needed to take down a doe.
Nothing in our
biological design prepared us for the nutritional pollution available in
abundance in every kitchen and on most street corners, or for a
sedentary lifestyle, overworked conditions and late night TV. Bring into
the equation the never empty coffee pot, the energy drinks we are so
fond of and sugar we consume by the pound and it's no wonder we are a
burned out, over-stressed and exhausted society.
Our diet plays a
leading role in how our body manages stress. A diet that is high in
sugar and processed foods and low in protein and healthy whole foods
leads to a chain of events that deplete serotonin, the feel good hormone
that creates happy moods, reduces anxiety and irritability and helps us
to sleep. It also decreases the important mineral, magnesium, which in
our current eating plan, we don't replace.
To get a better
understanding of how important magnesium is to our diet, look at a few
of the ailments linked with the loss of magnesium: anxiety, autism,
ADHD, headaches, migraines, chronic fatigue, irritability, muscle cramps
and twitches, insomnia, sensitivity to loud noises, palpitations,
angina, constipation, anal spasms, fibromyalgia, asthma, kidney stones,
diabetes, obesity, osteoporosis, high blood pressure, PMS, menstrual
cramps, irritable bladder, irritable bowel syndrome, reflux, trouble
swallowing and more.
What's the good news?
To be fair,
stress can also be good. Remember that the Chinese have two characters
for the word stress - the other is 'opportunity'. If handled properly,
stress can be a catalyst to growth and positive change. Like the
butterfly in the chrysalis, it is only through the process of becoming
caterpillar soup and then fighting it's way out of its enclosure is it
truly that beautiful winged creature that we so admire.
So, how do
we handle being caterpillar soup with grace and dignity and without
wrecking our health? We must first truly understand stress, the effect
it plays on our body and commit to manage it in a way that is healthy
for our body and mind.
Perhaps the 'opportunity' is the good part of stress. It's the part that requires a shifting of perspective, a
growing, a re-framing and adjustment to life...the strengthening of
character that makes one deserving of reaching ones dreams.
And the really good news?
Managing
health deteriorating stress is easy. By simply changing your eating
patterns, adding some important nutrients and minerals and practicing
stress management techniques - all easy things to do - you can minimize
its damage and maximize its potential gifts. Here are some strategies
you can use to begin taking control of the stress in your life,
beginning today:
Shift your perspective
People who've triumphed over stress have done so not by eliminating
stress entirely from their lives, but rather by filtering and responding
to stressful experiences in more constructive ways. Reframe negative
thoughts in a way that create a sense of control over a situation. It's
interesting that two people can board a plane. While one reads a book
and is relaxed during take off, the other has the hands clenched to the
armrests and is breaking out into the sweat. The answer lies in how each
person frames the event, their perception of control or perceived
control.
Clinical research confirms that perception of not having
control is always stressful. So whether it is a cross the country ride,
your struggles with a demanding boss or a schedule that is bursting at
the seams, re-frame your thoughts into empowering sentences that support
the notion that you are that the wheel of your own life. You are, you
know. With few exceptions, you are fully at choice in your world. You
can leave your job, reduce your children's activity schedule. You CAN
have those important conversations and make those necessary requests.
Go to Vegus
Learning techniques to stimulate the vegus nerve turns on the
parasympathetic nervous system, reduces cortisol levels and enables the
relaxation response in your body. Ready to flip your vegus switch?
Simply take a breathe deep into your belly for a count of 7. Feel your
belly expand and your navel to extend as you breathe in fully. Pause for
three seconds, then breathe out slowly to the count of five. Do this
five times and you've just activated your vagus nerve, turned on your
parasympathetic nervous system and reduced your cortisol levels. Do this
3 times per day - before getting out of bed, at lunchtime and at
bedtime for optimal benefits.
You can also try one of the many
options available that help you relax and reduce stress. Yoga,
meditation, massage, prayer, painting, listening to music, dancing,
making love and journaling are all proven amazing ways in which to hit
the pause button in your life. Get this...people who meditate regularly
have an increased brain size, along with better mood and cognitive
functions. And, they have a better sex life!
Fuel up with the right foods
To eliminate food induced stress, stop eating junk. Switch to whole
foods in the form of fruits and vegetables to add lots of color, and
calm, to your life. Switch to lean proteins and add herbs like turmeric,
ginger and garlic to your diet. Drink green tea. Chew each mouthful of
food at least twenty-five times. By doing this, you are releasing
epithelial growth factor which is needed to repair and heal the lining
of the digestive system.
Subsidize your diet with important nutrients and minerals
In today's nutrient depleted soil, getting the proper amount of
important nutrients is difficult. That's why it's important to consider
adding these important supplements, if you are not getting enough in
your food choices.
~Multi-vitamin - Many times, the basic
nutrients you need can be found in a good multi-vitamin. Buy cheap, get
cheap so investigate the source and purchase a supplement your body will
absorb and not simply excrete into the toilet.
~Magnesium amino acid chelate - 400-600mg
~Calcium citrate - 600-800 mg
~B vitamins - combination of:
Folate (also knows as folic acid) - 800mg
B6 or pyridoxine, 50 mg
B12 1,000 mcg
~Vitamin C - 1,000 mg
~Omega 3 - 3,000 mg
These guidelines are general, exact doses
may vary from person to person. Remember to always consult your health
provider before making changes to your health routine. He or she can
address any special needs your particular body requires.
Move your body
As Dr. Hyman says, "if it were a pill, [exercise] would be the
biggest blockbuster drug of all time." But, sadly, exercise is a magic
pill that most people won't take. In addition to reducing stress,
exercise strengthens your cardiovascular system, corrects and prevents
insulin resistance, improves mood, reduces inflammation, increases
neuroplasticity and neurogenesis and balances hormones. In addition,
exercise can improve the function of the brain, prevent cancer and
dementia and improve your sex life.
Dust off those tennis shoes
and move for 30 minutes each day in a way that is fun for your. Whether
it is playing kick ball with the kids, walking outdoors or dancing in
the living room, move! Buy a step counter and set a goal for 10,000
steps each day. Come, on....just do it.
Sleep more
Contrary to popular belief, sleep is not a luxury. It is an
essential component to our body's regular maintenance and repair
program. One of the really cool things about sleep is that when you take
care of the other areas of your life, sleep generally comes. By eating
nutritiously, practicing stress management, correcting issues such as
magnesium deficiency and exercising normal sleep patterns can be
restored. Working on positive imagery and utilizing deep relaxation
tools while avoiding stimulating activities such as watching TV, surfing
the web and drinking caffeine prior to going to bed.
To sleep
more soundly and create a brain that is attentive and fully tuned into
the world around you, create a calm environment and mind. Pull the
blinds and keep the room at a comfortable temperature. Write down your
worries and your to do list for the next day. Stretch or do a ten minute
yoga routine and practice your vegus stimulating breathing. Or try a
hot water bottle on your solar plexus which warms your core temperature
and helps trigger sleep (snuggling up to a warm partner helps too.)
Healing Yourself
Your body has a remarkable ability to heal itself, if only you give
it the time and space and environment to do so. By on purpose and by
design choosing the foods that you eat and the life that you live, you
can make a powerful difference in your health, your well-being and your
survival on this planet. Begin today to implement your own strategic
life plan.
