Stress And Your Health
Stress is sneaky. Learning how to reduce stress is KEY to good health! Especially in peri/menopausal women
Sometimes you don’t even know that you’re feeling it until you turn your head and your neck hurts, or you feel a tension headache coming on.
The truth is, some stress is normal (and even good) … but chronic stress can do a real number on your body.
It can wreak havoc on your hormones, making you gain weight (especially unhealthy belly fat).
And it can also take a major toll on your health, paving the way for illness and disease.
Scientists are learning more all the time about how stress can impact your health
It’s never been a big secret that stress causes illness, but until recently, it was never clear HOW it played a role.
Stress & Inflammation
But now it seems pretty clear that “chronic psychological stress” can affect your body’s ability to regulate its inflammatory response. That’s because one of your body’s key stress hormones – cortisol – also plays a role in controlling inflammation.
As you likely know, inflammation is associated with practically every disease process affecting our bodies!
Inflammation has been tied to impaired immunity, heart disease, diabetes, cancer, and more.
Is Stress Making You Sick?
Over time, having too many stress hormones in your system is linked with increased inflammation … and all the problems associated with it!
What can you do about it?
Most of us have never learned how to use the powers within our own bodies to cope with stress.
In fact, many of us were taught to “walk it off” and ignore it, in hopes that it would just magically go away.
“Pushing through” is often the very WORST thing you can do to get through a tough period, since it can keep your stress hormones elevated.. The goal is to reduce stress.
If you’re not careful, feeling stressed can even become your new “normal,” so you don’t feel like yourself unless you’re feeling the pressure.
Unfortunately, this is the case for way too many of us!
The good news is, you can take back control by learning some easy techniques that will calm your body, ease your mind, and lift your spirit.
We hope this blog post helps you lower your stress levels and find more balance in your life!
Breathe Away Stress
Your breath is an incredibly powerful tool to combat stress. It’s so important that it’s worth taking several short “breathing breaks” a day.
Why?
Deep breathing helps reset your autonomic nervous system – the system that controls your automatic functions like your heartbeat, blood pressure, swallowing, etc. – into a calmer space.
It only takes 4-5 minutes to feel more relaxed and less stressed!
We’ve included 3 techniques to help get you started with your breathing practice: one for deep breathing, one for relaxation, and another for energy.
Belly Breathing
Shallow breathing and stress go together like PB&J. Retraining your body to take deeper breaths will
help you feel more relaxed and it can even help strengthen your deep core muscles.
To reduce stress, make time for belly (aka diaphragmatic) breathing sessions every week. You can do this lying down or seated. Note: This one can make you feel sleepy until you get used to it, so if you choose to recline, be prepared to take a nap!
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- Sit comfortably in a chair, your knees bent and your shoulders, head and neck relaxed. Place one hand on your belly just below your rib cage, and the other on your upper chest.
- Breathe in slowly through your nose, feeling your stomach move out against your hand. The hand against your chest shouldn’t move.
- Next, draw your stomach in as you exhale through your mouth. Again, the hand on your upper chest should remain still.
- Repeat for 3-5 minutes.
Box Breathing
This calming technique has been used by everyone from Navy SEALs and first responders, to nurses and teachers! It involves controlling both parts of your breath (breathing in AND out) as well as holding your breath.
It’s called “box” breathing because you do each part of the breath for an equal amount of time (4 counts), as if you are breathing around the sides of a square.
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- To start, sit up straight in a chair, feet flat on the floor.
- Next, slowly exhale through your mouth as much air as you possibly can, for a total of 4 counts.
- Now, hold your breath for 4 counts,
- Then, gently and slowly breathe in through your nose for 4 counts.
- And then hold your breath again for 4 counts.
- For a full session of box breathing, you simply repeat the cycle for a total of 4 times through
Energetic Breathing
This powerful breath technique was popularized by daredevil adventurer and breath work guru Wim Hoff. It will simultaneously leave you feeling energized and relaxed. (Note: it also might make you feel a little lightheaded or tingly when you do it – which Hoff says is normal.)
Here’s his basic technique:
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- Sit comfortably and take 30 quick, deep breaths, like you’re blowing up a balloon but in reverse – inhaling through your nose and exhaling through your mouth.
- Next, take a slow, deep breath in and then exhale, holding until you need to breathe in.
- Inhale again, as deep as you can, and hold it for 10 seconds.
- Repeat as many times as you like.
Heal Your Body
A healthy body is a resilient body, which means you’re better able to ward off the negative effects of stress.
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- Getting regular exercise will boost your “feel-good” hormones and your immune system.
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- Eating a healthy, whole foods diet will help you keep blood sugar levels more stable, which is crucial since stress hormones can wreak havoc on them.
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- Be sure to get 7 to 8 hours of sleep each night to help your body recover and restore for the coming day.
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- Quick Tip: Set a timer on your phone at regular intervals to get up and move around, and work off excess energy during the day.
Calm Your Mind
Over time, stress can become such a habit that it starts to feel normal. You can actually reduce stress by taking control of your thoughts!
How do you know if stress has become a way of life?
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- Listen to the voice in your head and be aware of what it’s telling you. Is it repeating stressful thoughts or phrases throughout the day? That’s one big clue.
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- Every once in a while, do a quick body scan: is your jaw clenched? Your shoulders tight? Are you holding your breath?
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- You often feel full of dread, sadness, or anger, and wonder why no one else is getting with the (your) program.
If these sound familiar, it’s time to start making some mindset shifts.
Soothe Your Spirit
Taking care of your spirit means taking care of the things that are in your own best interest.
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- It involves setting clear boundaries – both for yourself and others – and making time for the people you love. Playing with your dog, hugging a loved one, or the simple act of helping someone will all help to reduce your stress levels!
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- Keep a positive attitude – but also accept that there are things beyond your control.
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- Surround yourself with things that lift you up, and say no to things that you know will create stress.
Are you looking for a gym in Sandpoint to help you reduce your stress and add more fun into your life? We would love to be your fitness home.
Click the picture below to find us today!
