Stress-Proof Your September
For the vast majority of us, it seems as if there is no escaping stress in our lives. From work deadlines to personal challenges, stress seems to have become an intergral part of our lives. While it's natural to experience stress from time to time, chronic stress can have a profound impact on our health goals. In this blog, we will explore the ways stress affects our health and provide you with ten effective tips to manage and reduce stress so you can stay on track with your wellness journey.
What exactly is Stress?
First things first - it is important to get a brief understanding on what stress is and what it does in the body. The stress response is designed as a key survival tool. We perceive something as a stressor (eg. a saber tooth tiger), which causes our brain to send signals to our adrenal glands to release stress hormones (cortisol and adrenaline). These stress hormones, especially cortisol, have a wide ranging effect in the body preparing us for a fight, flight or freeze response. This leads to an increase in heart rate and blood pressure, elevated blood sugar levels, reduced function in the digestive tract and the immune system (which aren’t the priority in the survival situation).
All this is perfect for us when we are in such a short-lived life or death situation, followed by a period of rest (after escaping or fighting off this stressor)…..but that situation is a far cry from the stress that most of us face each day! Our modern stressors may not be life threatening, but our body still reacts in the same way physically to varying extents. Modern stressors are generally chronic (ongoing), long lasting and rarely followed by immediate rest and recovery.
So what impact does this have on our health and health goals?
As you are no doubt aware, the impact of long term stress on the body and mind is not a positive one! Continual triggers of our stress response has a negative impact on our health in the following ways:
Weight Management: Many of us may have experience stress comfort (over)eating; but physiologically cortisol can promote fat storage and muscle breakdown, making it difficult to achieve and maintain a healthy weight.
Sleep Disruption: Chronic stress can disrupt our sleep patterns, leading to insomnia or poor-quality sleep. This, in turn, affects your energy levels, and hinders your ability to exercise and disregulates our hunger and satiety hormones.
Emotional Eating: Stress often triggers emotional eating, where you turn to food for comfort. This can result in weight gain and a cycle of unhealthy eating habits.
Reduced Physical Activity: Stress can sap your motivation and energy, making it challenging to stay active and meet your fitness goals.
Hormonal Imbalances: Stress can disrupt hormonal balance, especially around our sex hormones, and thyroid hormones. These impact various bodily functions, including metabolism and immune system function.
So what can we do to help manage stress? Check out my top 10 tips!
Practice Mindfulness: Engage in mindfulness meditation or deep breathing exercises to stay present and reduce stress levels. This doesn’t have to take long - micro moments during the day can be really powerful.
Regular Exercise: Physical activity releases endorphins, which are natural mood lifters. Incorporate regular exercise into your routine to combat stress.
Healthy Diet: Eat to balance blood sugar levels with protein and healthy fats in each meal. Avoid excessive sugar, and processed foods, which in themselves can cause a stress response.
Adequate Sleep: Prioritize sleep by creating a bedtime routine and ensuring you get 7-9 hours of quality sleep each night.
Time Management: Organize your tasks, set realistic goals, and avoid overloading your schedule to reduce stress related to time pressures.
Don’t Underestimate Social Support: Talk to friends or a therapist about your stressors. Social connections provide emotional support and can help reduce stress.
Limit Stimulants: Reduce your intake of caffeine and alcohol, as they can increase cortisol and sleep problems.
Relaxation Techniques: Experiment with relaxation techniques such as yoga, tai chi, or progressive muscle relaxation to unwind.
Set Boundaries: Learn to say "no" when necessary, and establish boundaries to prevent excessive stress from work or personal commitments.
Engage in Hobbies: Make time for activities you enjoy, whether it's reading, painting, or gardening. These hobbies provide a healthy escape from stress.
Stress can undoubtedly pose a significant obstacle to achieving your health and wellness goals. By understanding how stress affects your body and implementing effective stress management techniques, you can regain control of your health journey. Remember that managing stress is a continuous process, and with patience and persistence, you can overcome its negative impact on your well-being. Start today by incorporating these tips into your life, and watch as your health goals become more achievable than ever before.
And if you want a kickstart with your health goals, then join me this Sunday 10th September 2023 for the Ignite Your Power Workshop! This offers you an escape for the day to re-focus and gain more clarity on your health goals. Yoga, nutrition, a sound bath mediation, visualisation and group hypnotherapy are included in this day as well as a delicious healthy lunch. There are a few spoaces left, so don’t miss out!