Hi beautiful people!
Today I want to talk about the "S" word. That's right, stress. Stress has a MAJOR impact on our overall health. In fact, so many of the health issues we face in today’s society can often be traced back to chronic stress. The stress response (fight, flight or freeze) helps us to navigate our environment and respond to threats appropriately – in prehistoric times, our sympathetic nervous system would protect us from predators and help keep us alive. For example; if we were to say, be chased by a sabretooth tiger, our sympathetic nervous system would kick in to tell us that we should probably haul a**, or we may not live another day. Once safe, our cortisol levels would drop and we would go about our days, knowing we were now safe.
In today’s economy, we have computers, phones, social media, reckless drivers (some of you may fall into this category), social anxieties, jobs, bills, mortgages, rent, pandemics, you name it! All of these stressors trigger our sympathetic nervous system but unlike the tiger, they are part of our constant lives. This has resulted in a world filled with chronically stressed, depressed and anxious people. Stress triggers the HPA (hypothalamic-pituitary-adrenal) axis to release cortisol which, when chronic, can lead to inflammation, gut issues, skin problems, weight problems, hormones imbalances, infertility, mental health disorders and SO much more! With chronic stress being at an all-time high, we NEED to find ways to reduce and cope with stress properly. Sitting on a rock, catching your breath, and feeling safe that the sabre tooth tiger is gone, is no longer an effective measure for reducing stress.
Here are a few tips that you can use to reduce the stress in your life;
1. Mindful meditation. Meditating helps to bring the mind to a state of calm acceptance of the countless, ridiculous thoughts that are constantly going through our brains. If you don’t have 10 minutes to meditate, just take a second and focus on your breathing. Put one hand on your belly, one on your chest and try and focus on making the hand on your belly go higher than the one on your chest. Breathe in for 4, hold for 5, breathe out for 6, repeat. Ahhhhhh I feel relaxed already.
2. Talk to a loved one or therapist. We are pack animals at the end of the day, communicating with each other about what is going on in our lives, especially when we are overwhelmed and stressed, helps us to feel heard, validated and ultimate to trigger the oxytocin (bonding) hormone which improves mood and bring down stress levels.
3. Exercise! When dealing with chronic stress, exercise is vital as it supports the down-regulation of the HPA axis and the sympathetic nervous system while increasing the ever-so-wonderful happy hormones! That being said, make sure you are doing something you LOVE and use caution with exercises like HIIT, weight training and running as they can sometimes be counterproductive to an already highly-stressed individual. In which case, choose exercises like yoga, hiking, swimming, walking, tai-chi etc. In my case, my favourite form of exercise is horseback riding (close seconds would be hiking and swimming). Riding a horse makes me the most happy, so that’s the exercise I prioritize the most. It’s easier to consistently move your body when you choose to do it in the ways that bring you the most joy. So ask yourself, what do I LOVE doing? Make that happen as often as you can and it won’t feel like a such a chore!
4. Clean your home and work space. A cluttered space leads to a cluttered mind. Your space is your sanctuary, so keep it clean and tidy and decorate in a way that brings you the most joy.
5. Hydrate, hydrate, hydrate! Water is the most crucial aspect of our being. Humans are made of 60% water, so show your body some kindness and drink the heck up! If you’re feeling stressed or anxious today, ask yourself “How much water have I drank?” and grab that bottle of water!
6. Gratitude journaling. Studies have shown us that practicing the act of gratitude can have a positive impact on our over all health. Habitual focusing on and appreciating the positive aspects of life can help provide us with perspective, clarity and reduce stress! Before bed tonight, write down 5 things that you are grateful for. Whether it be that you felt the sunshine on your face or that you met with your Nutritional Consultant, Renée (wink), whatever it may be, note that you felt gratitude!
If you feel like stress is having an impact on your health, I'd love to be your guide in finding ways to reduce your stress. Book a consult with me to see how I can help!
xo,
Renée Paul-Fildey