Stress: The Missing Piece of the Puzzle

Have you ever worked on a puzzle only to find that you’re missing pieces when you reach the end? When that happens it can be pretty frustrating! 

Your health journey is a lot like this. You can try different diets, with varying degrees of success, but you’re still tired, you’re still feeling run-down, and the weight loss you were experiencing at first has slowed considerably. In many instances, stress is the main factor at play when this happens. And in our go-go-go society, managing stress and taking time to relax, sleep, and decompress feel like luxuries when they serve us better if we can incorporate them into everyday life.

When you are stressed, your body releases a hormone called cortisol. Cortisol, when kept in balance, is necessary and very helpful. I don't want you to think of it as bad because it serves us very well when we need it. But a constant overload and imbalance of cortisol can have negative effects: excessive cortisol triggers an enzyme that causes your body to store fat; it is closely tied to blood sugar regulation and insulin levels and, if those are out of balance, tells your body to store excess glucose in your fat cells; and it can trigger intense food cravings. 

Think about all of the times during the day that you feel stressed: driving in traffic, pressure from work, seeing something negative on social media, the children are fighting, disagreements with your spouse, running late for an appointment. Add to that concerns about your health, making changes to your diet, exercising more…all of these are recognized as stressors by your body and you are experiencing this on a daily basis.

So what can you do? Here are some ideas to help you reduce your overall stress. 

  • Breathe Deeply - Breathing activates your vagus nerve and tells your body to relax (I’ll share more about this in a future post). Take a deep breath through your nose, hold it for a few seconds, and slowly let it out through your mouth. Repeat for five breaths, and do this several times throughout the day.

  • Make Sleep a Priority - Aim for 8 hours of sleep; your body needs it. Establish a bedtime routine where you go to bed at the same time each night, put your phone away an hour before bed, and make your room conducive to a peaceful night of sleep. 

  • Gently Move Your Body - Stretching, walking, yoga - all of these gentle movements can help your body to relax, get your blood flowing, and strengthen your muscles. If you enjoy more strenuous activities, that’s great! Just be sure to pay attention to your energy levels and take a break, if that’s what your body needs. Schedule time for at least 15 minutes of movement each day.

  • Practice Gratitude - Start your day with “5 in 5”; take 5 minutes to write down 5 things you are grateful for each morning. This sets a positive tone for your day. Another way to practice gratitude is to quiet your mind and pray or give thanks before each meal. As a bonus, this also helps with digestion.

  • Laugh - I’m sure you’ve heard the old adage that “Laughter is the best medicine” and it’s sort of true! When you laugh and experience a joyful time with others, your body releases serotonin, a feel-good hormone. Call or spend time with a friend, and laugh together!

  • Reconnect with Yourself - Approach YOU with love and compassion, the same compassion that you give other people. Give yourself permission to rest. Take a break from social media, go outside and get some sun, take off your shoes and walk barefoot in the grass, or just sit and do nothing. Self care doesn’t always mean expensive spa days, it is anything that brings you joy and a moment of peace. 

When you start to add this missing piece of coping with stress to your health puzzle, it can make a huge difference in how you feel. Try a few of these out, or come up with your own ways to relax; find what works for you and put it into practice

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