Stress is a MAJOR issue often over looked when we are trying to get healthy and lose weight. Self care and stress management usually slide to the very bottom of our to do list, myself included. Often, we do not even realize how much stress we are carrying because we are so used to living this way. Who isn't juggling 100 things daily? Stress has become part of our "normal". A little bit of stress is a good thing. It's what fuels us, it can motivate us. When we stress our adrenals release cortisol. I am sure everyone has heard this by now, but what is really going on in our body during these stressful times? Cortisol and adrenaline spike and then they return back to normal levels. This is a natural process. The real issue is chronic stress. You body releases cortisol and more cortisol and more adrenaline and you are constantly in that activated state. Your body is constantly in "fight or flight" mode which leads to sugar cravings and emotional eating. Eventually these chronic high cortisol responses will lead to adrenal fatigue, where your adrenals can no longer produce the right amount of cortisol. I have seen women do everything right. Eat Right. Exercise Right. If your body is constantly in stress mode or has been for years it makes it nearly impossible to lose weight. Stress management is often the missing piece of the puzzle for many of us. Yet, for some reason it is the most difficult for all of us to fit into our lifestyles. I am assuming if you are reading this you have tried everything, every diet, every exercise program, logged hours at the gym and still no results. Look at your stress. Schedule stress management in as a part of your day. Figure out what works for you. Find a stress management practice you like and stick to it. You are not going to notice a huge difference from sitting down to meditate for 10 minutes one time, the same way you won't lose weight from one 3 mile run on treadmill. A couple things I love for stress management: 1. Meditation Apps-There is no shortage of apps out there for basically anything you want to do. Find one you connect with and one that resonates with you. I love Buddhify and Calm. Many men I work with love Headspace 2. Deep Breathing. Don't have time to sit with an app? You don't need one. There are so many deep breathing techniques and numerous studies that show how these balance your nervous system. The majority of my clients love the 4-7-8 technique. a. Exhale completely through your mouth, making a whoosh sound. b. Close your mouth and inhale quietly through your nose to a mental count of 4. c. Hold your breath for a count of seven. d. Exhale completely through your mouth, making a whoosh sound to a count of weight. This is one breath. e. Now inhale again and repeat the cycle three more times for a total of four breaths. 3. Not the meditating type? Find what you like. Go for a walk, take a yoga class, take a hot bath with essential oils, get a massage, acupuncture, read a book... There is no right way to manage stress. The right way is the one that works and one you will commit to. 4. Supplements-The right supplements and herbs can have a huge impact on your stress response. Ashwaganda and L-Theanine are the 2 I started with and now use a much more comprehensive system that targets the microbiome to reduce stress. These are part of my daily routine along with my basic vitamins and have had a HUGE impact on my stress level and sleep as a result. Happy to share more details about my regime for those interested please reach out. Try it, you have nothing to lose..but possibly those extra pounds you are carrying. XOXO, Jen
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AuthorI love sharing my knowledge of clean food and healthy living. It's not as overwhelming as people think it is. I am not about eating salads 24/7. Anyone who knows me knows I don't really deprive myself. Through trial and error I learned what works for me, my body and most importantly my sanity. Archives
April 2019
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