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Is Stress Making You NUTS?

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blog stress nutsThere’s no doubt about it, we live in a stressful world! The busyness of life, work, and kids can be overwhelming enough - but now we have the added stress of living through a pandemic. 

While our bodies have mechanisms in place to deal with short term stress, we are not meant to be in a constant state of stress. Chronic stress is very hard on the body and can wreak havoc on organ systems such as our adrenals, thyroid, digestive system and beyond. 

Let’s take a look at why certain things are so stressful, what we can do to change some of these stressors, and how to offset the stress from things that we can’t change.



It’s Not All Bad

According to Chris Kresser, stress is “an inevitable part of life, and it isn’t even all bad. (However) when the total amount of stress you are experiencing at a given time exceeds your ability to cope with it, that’s when stress wreaks havoc on your health.”

It’s important that we learn to handle stress effectively because, as Kresser explains, “if you’re not doing some form of stress management, you will sabotage all of your

best efforts with diet, exercise, and supplements. (Handling stress) is just that essential.”

So how do we do that? There are many techniques, but first it’s helpful to understand why some experiences are so stressful.



NUTS

Many researchers use 4 key factors to determine how we perceive stress. You can use the analogy NUTS to think about this.

  • Novelty of an event (newer event = more stress)
  • Unpredictable nature of an event (more unpredictable = more stress)
  • Threat to our body or ego (Higher threat = higher stress)
  • Sense of loss of control (loss of control = higher stress)

Once we understand these factors, it becomes clear why certain events are so difficult to handle. With this in mind we can try to reframe some of these events to make them more manageable. 

For example, sometimes when you are dealing with a new stressor, it is helpful to lengthen your time horizon. To do this simply ask yourself if this situation will matter in five or ten years. Many of our problems feel big because they are new, but they really won’t matter in the long run.

Change What You Can

We may have more control over our stress levels than we realize. Take some time to think through the things that stress you the most and see if you can make any changes to limit that stress. 

What about the smaller stressors? Is there anything you can do to limit those. Even the smaller stressors contribute to our overall stress levels, so anything you can do to reduce them will be beneficial.

Reducing your stress may look like:

  • Knowing your limits and being aware of over-committing yourself.
  • Learning to say no to people, and learning not to be a people pleaser. 
  • Avoiding or limiting time with people who bring you stress, drama, or unnecessary conflict.
  • Limit your exposure to digital stress like the news and intense shows.



When the Stress is Out of Your Control

There are many times when the things that stress you out can not be changed or reframed. In these cases we must adopt strategies to help us manage our stress.

  • Yoga, mindfulness, and deep breathing exercises are helpful in offsetting stress. These practices are most effective when done consistently, so be sure to schedule time for it. It’s okay to start small. Even 5 min done consistently each day can make a difference.
  • Spend time outside as often as possible. Kresser shares that “research has proven that spending time outdoors, including contact with nature, is just as important to health and well-being as sleep, exercise and a healthy diet.”
  • Sleep is a great way to combat stress, but stress can also disrupt your sleep. It will be important to use good sleep hygiene to counter the effects of stress on your sleep. For help on this check out this article on sleep, “A Health Concern You May Be Overlooking.”
  • Exercise helps your body release stress hormones while stimulating the feel good centers of the brain. This helps both stress levels and improves one's mood.
  • Playing is a terrific way to counteract stress, and it’s not just for children. When we are immersed in something we love, it helps our body release the tension that builds up throughout our day.



For more information on stress, check out our blog Top Tips For Handling Stress. I’d love to hear what you do to deal with the crazy, stressful world we are living in.

Dr. Jamie


 

A Health Concern You May Be Overlooking

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blog a health concern you may be overlooking sleepAre you constantly running between work, family, and other responsibilities? 

If you are like most people, life can feel pretty overwhelming at times. It hardly seems like there are enough hours in the day to get everything done let alone get a good night’s sleep. But sleep is one of the most fundamental functions we do each day. 

Without good sleep you will not only feel terrible, but you will actually begin to damage your body. Your health will be affected in subtle and not so subtle ways. 

Let’s explore why sleep is so important and what you can do to get a better nights rest.

 

Why Is Sleep So Important?

Sleep is essential for basic repair of the body's systems! Each night as we rest, the body is busy repairing tissue and muscles. Rebuilding also includes necessary repairs to the neurological, endocrine, musculature, digestive, and immune systems.

While you are asleep, your body produces melatonin, one of the main hormones that controls your circadian rhythms. Melatonin is known to increase your immune system function which which is crucial to your overall health.⁠

Without adequate sleep, our bodies will not repair properly and our hormones will get out of balance.

⁠

How Much Sleep Do You Need?

Most adults need between 7-9 hours of sleep each night depending on their circumstances and genetics. But almost a third of adults get less than 6 hours of sleep per night!⁠

Sleeping for less than 6 hours a day is associated with chronic inflammation, obesity, insulin resistance, diabetes, cardiovascular disease, heart disease, hypertension, as well as psychiatric disorders like depression & anxiety.⁠

The best way to find out how much your body needs to sleep is to do a little experiment. Try going to bed 9-9 ½ hours before you need to wake up in the morning. See how long your body sleeps without any interruptions. 

Many of us will be surprised with the amount of sleep our body desires when it gets the chance!

 

How to Get a Good Night’s Sleep 

  • Establish a bedtime routine - we all need to wind down in the evening. Creating a simple bedtime ritual can signal your body that it is time to sleep. (This may include a bath, reading, journaling, or spending relaxed time with your family.)

  • Limit blue light  - computer screens, televisions, and smart phones all have blue light. Try to avoid screens for about 1-2 hours before bed. If you must look at a screen, consider wearing blue light blocking glasses like these.

  • Keep a journal by your bed - when we finally settle in for the night, it is easy to remember all the things you forgot during the day or the things you have going on the next day. Keeping a journal and pen close by while falling asleep will allow you to write these thoughts down so you can let them go a little more easily.

  • Make sure your room is dark - limiting the number (and brightness) of night lights, getting room darkening shades, and wearing an eye mask are all useful tools to get a good night's rest.

  • Keep your room cool - turning your temperature down just a couple degrees can be beneficial because we tend to sleep better at cooler temperatures. Another helpful trick is to take a shower or bath before bed. When you get out of the shower or bath your body temperature will drop just slightly.

  • Get sunlight in the morning - bright light (specifically sunlight) will signal your body that it is morning and help reset your circadian rhythm.

⁠

⁠Without proper sleep you will likely notice a difference in your energy, mood, and ability to function. Eventually you may also start to notice the negative effects that lack of sleep is having on your body. 

So try going to bed 30 minutes early tonight! Just tell your yourself (and your family) that it's the "doctor's orders".⁠

Dr. Jamie


 

Getting off the Rollercoaster

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get off the rollercoasterAre you rushed in the morning? Is it hard to get out the door, let alone have a decent breakfast? It’s a struggle for many people, but when you take a look at the research you will find just how important that first meal is.

Let’s take a quick look at the research and then talk about what you should be eating for breakfast and why.

 

A Bigger Breakfast

A study from 2013 looked at the difference between those eating a high caloric breakfast vs. those eating a high caloric dinner.

Researchers split the women into 2 groups. Both groups were on a reduced calorie diet of about 1400 calories. The first group had 700 calories at breakfast, 500 at lunch, and 200 at dinner. The second ate 200 at breakfast, 500 at lunch, and 700 calorie at dinner time. 

The Big Breakfast Group

  • Lost more weight
  • Lost more inches at waist
  • Had greater reductions in fasting glucose
  • Had greater reductions in fasting insulin
  • Greater decreases in triglycerides
  • Had lower hunger scores and higher satiety scores

This study was on overweight and obese women.... BUT... another study had similar findings of better blood sugar and insulin control in lean women with PCOS. Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome - PubMed (nih.gov)

Read more ...

The Way it's Raised Matters

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blog the ways its raised mattersWhen it comes to our food, not all sources are created equal. Real food is something that was grown in the ground or was once alive. But even with real food, it is important to consider the quality.

The quality of your food in great part depends on the environment in which it was raised. For plants it is important to find out if it was sprayed with a bunch of nasty chemicals. For animal products it is important to look at the health of the animal.

Let's take a look at what this means for you when selecting meats and dairy.

 

The Natural Environment

Years ago, our ancestors were hunters and gatherers. This means that the animals they ate were free to roam in their natural habitat. They got plenty of exercise and ate their natural diet. These factors created extremely healthy animals, which in turn became extremely healthy food. 

As farming became more common, the animals were still kept in a natural environment. The cows were able to graze on grass, and had room to move about. These healthy cows also made healthy food.

But now, many of our livestock are kept in cramped quarters where they don’t get any exercise. They are not able to eat their natural diet. This results in unhealthy livestock that are often pumped full of antibiotics and hormones to fatten them up. As you can imagine these animals do not make healthy food for us.

Read more ...

When "Dirty" Produce Can't Be Cleaned

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blog dirty12 clean15As we discussed last week, consuming conventional produce can expose you to toxins. Since toxins are stored in the fat, your body will create more fat as a buffer to these toxins. This is a brilliant way the body tries to protect us, but it can be very frustrating if you are trying to lose weight.

Ideally everyone would eat organic food all the time, but we know that isn’t always possible. Let’s take a look at the different quality of food, so you can decide what steps you want to take on your health journey. 

 

Recommendations

When talking about fruits and vegetables, the best option is to buy organically grown produce from a local farmer. (Remember that these farms may not be certified organic.) Local farmer’s markets are great places to connect with farmers in the summer, but you can also buy through a Community Supported Agriculture (CSA) program.  

When those options are not available, buying organic produce in the grocery store is your next best option.

Read more ...

More Articles ...

  1. When Spending a Little More can Make a Big Difference
  2. Looking for a Great Snack?
  3. Moving Through Difficult Emotions
  4. A Little Known Tool to Help You Eat Better
  5. A Simple & Delicious Salad
  6. An Unbelievable Finding
  7. A Delicate Dance
  8. A Key to Establishing Healthy Relationships
  9. Are You Too Easy To Get Along With
  10. A Friendship You May Be Neglecting
  11. It's That Time of Year Again
  12. A Holiday Wish 2020
  13. Enjoying Winter Wonderlands
  14. Promising Research on Covid-19
  15. Are You Too Un-Needy?
  16. Happy Thanksgiving Week!
  17. A Shocking Discovery
  18. Why I Want You to Fail
  19. An Easy Way to Improve Your Sleep
  20. Halloween (and Thanksgiving and Christmas OH MY)!

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"The doctor of the future will give no medicine, but will interest his patients in the core of the human frame, in diet, and in the cause and prevention of disease." - Thomas A. Edison 

Helping your body to function at its best so that you feel great and live the life you love!

We know you want to keep moving and eat nutritious "real" food, but sometimes it's hard to remember to do what you know you should do. Sign up for our email list to get friendly tips and reminders. We'll keep you on track with a weekly e-mail.

 

Latest Articles

  • Is Stress Making You NUTS?
  • A Health Concern You May Be Overlooking
  • Getting off the Rollercoaster
  • The Way it's Raised Matters
  • When "Dirty" Produce Can't Be Cleaned

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drjamie@dupagefamilywellness.com

630-448-0255
28w530 Batavia Road
Warrenville, IL 60555
P.O. Box 944
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