Scientifically based reasons to stop ignoring stress

Of course, the list does not end there – stress can also affect mood, brain health, and the risk of diseases such as cardiovascular diseases and dementia.

Create a routine for sustainability

Even seeing the effects of stress in their objective data and recognizing the corresponding symptoms, many of my clients still respond: “I understand … but I cannot change my STRESS.” Although many stressors are beyond our control, we can reduce the physical burden on our body by finding the right nutrition and exercise plan for our unique metabolic plan. If you think stress can slow down your efforts, look for tests to evaluate HPA axis dysfunction and hormone health. After evaluating your unique hormonal rhythm, we can guess the guesses and fine-tune the type of exercise, workout schedule, balance of macronutrients, stress management strategies and special supplements.

While testing is important for a more individual approach, everyone can benefit from simple strategies to increase cup space and increase resilience. Of course, I don't want stress management to be just another task, so I would like everything to be simple, moving on to our daily life.

Morning. Wake up gratefully. What is the first thing you do when you wake up? You may be opening your email, browsing the latest news headlines or browsing social networks. These automatic trends can actually trigger a stress response. Choose gratitude instead. Keep a gratitude journal in your notebook, on your phone, or even in applications of gratitude, and take only a few minutes each morning to record at least three things for which you are grateful. Need a little convincing that it's worth your time? Studies show that keeping a gratitude diary has a positive effect on sleep and mood, reduces anxiety, and supports immune health. 5.6

During the day. We all know that meditation is a good idea, but I often hear that the idea of ​​meditating for 30 minutes reminds one more routine work. I think it’s better for me personally to concentrate on small breathing stops during the day. Stop and take 5 deep breaths in the stomach during transitions during the day – before you leave the car, go to the next meeting, eat every meal, etc. Place your hand on the lower abdomen and focus on raising and lowering when inhale. nose and exhale through the mouth. Think of it as pumping the nervous system throughout the day to activate the parasympathetic response. Breathing before and after workouts can also have a positive effect on recovery.

Of course, nutrition also plays a key role in increasing sustainability. Start by including at least part of the palm-sized protein at regular intervals throughout the day, which is especially important during stress to protect lean body mass. Balance protein with at least half your plate of multicolored, non-starchy vegetables with a source of healthy fats to help stabilize your appetite, reduce inflammation and provide key nutrients. Carbohydrates should be based on activity levels, and laboratory tests help determine the right strategy for each person. However, high quality multivitamins and fish oil are also crucial.

Go to bed with intent. Create a regime that reduces stimuli and maintains restful sleep. Many of us spend our day in the “fight or run” mode and expect to click the switch as soon as we fall asleep. However, we need to create a procedure that signals our body to switch to rest mode. Start by turning off all the electronics for 1-2 hours before bedtime. The screens emit blue light that can increase cortisol levels and suppress the natural production of melatonin. 7 Instead, spend time talking with loved ones. Social connectivity has a major impact on health and may even affect the production of cortisol. I also recommend magnesium before bed for most of my clients to help maintain a restful sleep. Stress and exercise can deplete magnesium, and this is one of the most common nutritional deficiencies in the United States.

Ready to take action? If you have questions about which laboratory assessment is right for you or you want to contact a trainer, send an email to [email protected] to contact our dietitian team.