As discussed in last week’s SheThrives comms, we are dedicating this month to the topic of stress. It’s such an impactful issue that effects each and every one of us at some point in our lifetime and can be catastrophic when thinking of our own health and longevity.
Last week, we outlined the signs and symptoms of stress and adrenal issues which is the first step in identifying your adrenals need some extra TLC! Here is a recap of what to watch out for:
- Allergies
- Anxiety
- Apathy
- Bone Loss
- Chronic Fatigue
- Cold
- Craving Salty Foods
- Decreased Immunity (frequent bouts of illness)
- Depression
- Early onset perimenopause/menopause
- Fatigue (especially in the morning or after a stressful event)
- Hot Flushes
- Low Blood Pressure
- Memory Loss
- Muscle Wasting
- Panic Attacks
- Poor Concentration
- Sleep Disturbances (insomnia/waking up early hours)
- Weight gain around midsection
If the above symptoms don’t resonate with you in terms of your own health, it’s always a good idea to have a stress busting plan in place to keep your adrenals functioning effectively and you feeling calm and centred. I shared my personal story with stress and adrenal issues last week and it was so lovely to have so many of you reach out to me individually sharing your own battle with stress and overwhelm. Sharing personal health challenges creates transparency and connectivity – I love the human connection!
Here are my focus areas that I personally utilised to get my stress levels under control and utilise with my stressed-out clients to restore health.
Rest
Avoid stressful situations where you can. Be honest with yourself about the activities/ tasks you do each week that drain your energy. Ditch what doesn’t serve you.
Schedule some daily me-time- like it is an important event in your diary. Do something you do just for your own pleasure. Whether that’s reading a novel, painting, a quiet cup of tea in the garden, a phone call to your sister, a soak in the bath … Whatever it is, you must make time for enjoyment. Every day.
Learn techniques to direct your mind and body away from stress and into a restful state. The fight-or-flight response is automatic and can be triggered just by worry – justified or not -, so relaxation must be learned and PRACTISED. Breathing exercises and guided meditation are perfect for this.
Sleep
Don’t even get me started on sleep – that really deserves its own book! Just know this: repair and recovery during sleep oppose destructive effects of cortisol. Your body NEEDS you to sleep to get a chance for necessary repair and maintenance.
That includes your brain. During sleep, the spaces between brain cells widen and get ‘rinsed’. That way, the body cleans away waste products of metabolism and cell debris, including amyloids, the proteins linked to Alzheimer’s disease. This process takes approx. 8 hours, so do not cut back on your sleep, even if you think that you don’t need it. Also, you cannot make up for lost sleep, and a chronic sleep deficit significantly increases cortisol. In one study, sleeping 6 hours or less for seven consecutive nights raised cortisol levels considerably.
Exercise
Exercise increases your feel-good hormones – endorphins – and improves mood, reduces anxiety and depression, burns that excess sugar and oxygen circulating in your system, and improves sleep quality. Exercise may also increase body temperature, blood circulation in the brain. It even impacts the HPA axis and thus increases your resilience to stress. What’s not to like?
Studies found that rhythmic, aerobic exercise of moderate and low intensity that uses large muscle groups (e. g., jogging, swimming, cycling, walking) was the most effective when done for just 15 to 30 minutes a day for a minimum of three times a week in programmes of 10-weeks or longer.
What’s important when you’re stressed, however, is not to overdo it. Over- exercising stimulates cortisol production – the opposite of what you want right now. Ideal is gentle exercise, such as walking, or – better still – the Eastern-type exercises such as yoga and tai chi, because they don’t just encourage the movement your body needs but also elicit the relaxation response.
Eat for nourishment
What you eat matters. Everything that happens in your body is ultimately chemistry. The chemicals involved are the nutrients that come from your food, and your body can only work with what you provide – or not.
Eat real food
You would not expect a petrol car to run on diesel. In the same way, the human body cannot function with a diet based on ultra-processed foods packed with sugar, salt, trans-fats and extra ingredients you cannot pronounce. The body just wasn’t made for that and needs proper fuel. Fruit, vegetables, whole grains, nuts, seeds, meat, fish, eggs, seafood, herbs and spices have worked for humans for millennia. That’s a sign.
Follow a low-carb diet
It’s been found to reduce cortisol. Overeating highly refined foods and over indulging in starchy carbs may contribute to permanently elevated cortisol, triggering a vicious cycle of chronic stress and unhealthy eating. Eating a diet low in carbohydrates with good quality protein and essential fats at each meal is supportive of keeping a calm, stress free environment for your adrenals.
Avoid stimulants
From caffeine, refined carbohydrates (sugar, flour, bread, fruit juices, baked goods, chocolate), nicotine and alcohol, stimulants create spikes in blood sugars creating an inflammatory and stressful environment.
Want to chat?
If you are experiencing any of the above symptoms and wish to discuss these further, then feel free book in for a complementary call with me to discuss further
Spring 21 Day Reset – Online Programme: Start date 16th April.
This programme is now full – amazing!
Our reset online programmes are hugely popular and sell out fast so if you would like to be added to the waitlist for June Reset, drop me an email at info@debbiegallimore.com and I will provide you with details in May.
SheThrives Retreat:
I have been blown away but the interest in my planned retreat which you have been asking me to run for a long time. I’m nearly there with plans, speakers and venue and should be able to communicate SheThrives FIRST retreat in the next couple of weeks!
This is most perfect retreat aimed to support women to thrive in health and vitality and will be bringing this to you by Summer 2024.
If you would like to be kept informed and be one of the first in the know as places will be limited, then opt in below – exciting times!