Health: How to Deal with Everyday Stress

Ask the Doctor:

Question: How can we deal with everyday stress?

Life is stressful: from learning how to walk and talk, to understanding a changing body to paying bills. Most stress presents an opportunity for inner growth and to learn the how to take care of yourself in reaction to all the crazy highs and lows life brings. Below are a few ways to bring more (stress-less) bliss into your life.

Be Aware

This is the first step and will lay down to the foundation on understanding how you are reacting to stress. Take time to journal what triggers stress in your life: is it your morning routine, your boss, paying bills? and then make note on how you feel and how you react to the stress ( scream, begin sweating, get fatigued?). Once you see a pattern, you can begin to make (creative) preventative changes in your everyday life. Below are ways to relieve your tension and create those creative changes you need.

Predictability

We have two adrenals; one on top of each kidney. They do many things; one being regulating stress hormones (cortisol). They have a big job and supporting them is essential. The adrenal glands like structure. They like to go to bed and wake up at the same time and they like to eat many small nutritious meals throughout the day.

Play and Exercise

These two go hand in hand must be a part of your daily routine. They have a calming effect on the body as well as reducing stress. Much research indicates that only 20 to 30 minutes a day is needed: take a walk, go jogging, or get to that yoga class- whatever your favorite activity is, engage in it as it will definitely bring some added joy to your life.

Breathe

Pay attention to your breath or even watch someone else’s breathe. When people are anxious, they tend to breath shallow and fast, which increases anxiety, and when relaxed, people will breath deeper. Oxygen feeds our body and improper or ineffective breathing contributes to the cause and effect of stress.

Remember to take in full deep belly breathes… this simple way will make a profound difference in your everyday health.

Nutrition

Avoid white foods: sugar, bread, rice
Eat 3 meals a day (with a protein at eat meal) plus healthy snacks in between (5 in total)
Drink pure filtered water
Avoid or reduce caffeine and alcohol intake

Botanical and Nutritional Recommendations

Below are a few nutrients that adrenal glands ( and body) rely on daily. There are a more adaptogenic botanicals to help with stress – ginseng, rhodiola, ashwaghanda – that you should speak to your physician before taking. If you have any questions about supplements, please email me at drheather@drheathernd.com.