This is the third in a three-article series about stress. First, we looked at the sources and symptoms of stress then we looked at the physiology of stress. Now we will explore ways to help your body cope with stress reduction techniques.
As I discussed in the previous two articles, our adrenal glands are in charge of producing hormones that help us cope with stress. With chronic or repeated stress the adrenal glands can become quite worn out and will not be able to produce these hormones any longer. The other outcome of chronic stress is elevated levels of hormones in your system that are only meant to be elevated for short periods of time. In the long run, these hormones make you sick. The best way to support the adrenal glands is maintaining a daily routine. The adrenal glands LOVE this like you love your morning coffee. Try to eat, sleep, exercise, work and study at the same time every day – even on the weekends. I know! Even on the weekends!
Stress reduction techniques to decrease your exposure to stress:
- Blood Sugar: Keeping blood sugar levels steady is very important. Any internal fluctuation is a stress. Any stress requires work from your adrenal glands. Any work from your adrenal glands puts out hormones that if elevated for long periods of time can make you sick. Have I mentioned this? Choose foods rich in fiber such as (a rainbow of) vegetables along with lean protein (poultry, deep-water, wild fish), and healthy fats (nuts, seeds, avocados, olive oil) at each meal to delay stomach emptying . Try to eat every couple of hours.
- Stimulants: Sugar, coffee, caffeine and energy drinks are best avoided. They act like little hijackers that try to take over your physiology. The constant ups and downs are… guess what? A big stress to your body as it tries to keep everything in balance. So the things we do to give us energy actually create more work for our bodies and our poor, little, neglected adrenal glands. Once you improve the health of your adrenal glands you’ll never need another self-medicated pick-me-up.
- Food Allergies: Food allergies, in fact, any allergy is a stress to the body. Ask your Naturopathic Doctor or licensed health practitioner to help you figure out what you’re allergic to so you can work towards better health.
- No: Learn to say it. Practice with me. “No”. See? That wasn’t so hard now was it? Learn what your limits are. Know when your plate is too full and practice graceful ways of saying no. Your health is more important.
- Breaks: Take relaxation breaks. Take personal health days off from work (whether you’re “sick” or are trying to prevent being so).
Stress reduction techniques to increase your stress threshold:
- Exercise Regularly: We all know we should do it and I can’t emphasize this enough. Our bodies were designed to move. Get active; pretend you’re running away from a saber-tooth tiger… otherwise the stress might eat you up! Get your friends and family involved. Exercise releases endorphins which are natural pain killers while it also improves your blood sugar control and your mood.
- Deep Breathing: Another thing we all know, however, most of us don’t breathe properly. Since it happens automatically we don’t ever think about it. Put a hand on your abdomen just above the navel and when you breathe in count to four and think about pushing the hand on your belly out with your breath. Take four counts to breathe out. Breathe this way 100 times per day – do it when you’re stuck in traffic, waiting at the bank or watching the ads at the theatre before the movie begins. This is a simple fact: you don’t breathe, you die, and I’m dead serious about that.
- Play: Do something fun and try to laugh every day. If it isn’t exercise (always try to get your exercise) then watch a funny movie, have a herbal tea date with a friend, stroll along the beach (if you’re lucky to live by one) or walk your dog. Take time for yourself because you’ll never “find it.”
- Delta wave sleep/state: This is a very important state that your brain goes into when you are in deep, non-dreaming sleep. It recharges our batteries by increasing a hormone called DHEA which helps us grow, detoxify, rejuvenate and restore our energy. This is part of the reason sleep is so important. There are even cd’s you can buy that help you get into a delta wave state. Learn more about DHEA in my article on menopause relief.
The stress reduction techniques listed above are ideas of things you can do to help you decrease your exposure to stress and to help your body cope with the stress that it can’t avoid. There are several herbs, vitamins and minerals that can help as well. Talk to a health professional about specifics for you.
Naturopathic medicine is a safe, effective and natural approach to you and your family’s health. Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease. Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.
