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.
