Stress and how to settle down…..
Burning the midnight oil at both ends often leaves you to not only feeling overwhelmed and exhausted but it’s also a precursor to many health issues and diseases. YES! Stress is one major component of many diseases! Hold up! Wait a minute! But we have been told by society to work hard and play harder….so working hard can then lead to disease and destruction? Now don’t get me wrong, there is nothing wrong with working hard, but there must be a healthy balance for longevity.
So what does stress have to do with gut, emotional, and physical health? EVERYTHING! When you are under prolonged amounts of stress your body produces cortisol. This vital hormone is useful for fight or flight but is harmful when it is continually produced at high levels in the body. Cortisol enables your heart rate and blood pressure to increase when you need to react to a stressful situation. However, you do not want these cortisol effects long term day in and day out. High levels of chronic cortisol secretion can lead to autoimmune diseases, diabetes, heart disease, intestinal issues, weight gain, anxiety, and depression.
So you may be asking “What can I do to reduce my over-production of cortisol? Life is stressful!” Being aware of your own stress levels throughout your day is an effective first step. Implementing stress management strategies possibly several times a day may be necessary in the beginning (morning, noon, and evening). Everyone is different so what works for one person might not work for you but don’t give up! Simple practices such as getting enough sleep, exercising, meditation, deep breathing techniques and purposefully scheduling leisure activities are great places to start.
Lack of sleep is a common stressor on the body that most people take for granted. The ole “I’m a night owl” is not a good thing in respect to internal health. If you do not get enough sleep it is a vicious cycle. Without optimal sleep, the body’s cortisol levels stay high. When these levels are high it is impossible for your body to naturally produce enough melatonin for a good nights rest. Here are a few “sleepy time” strategies to try for sweet dreams. Some research shows that up to 2 hours before bed you should stop looking at electronics such as phones and computers. The minimum of electronic rest period is 30 minutes prior to laying down for the night. Sleeping in a cooler, dark room can also enhance a restful night sleep. So turn off the television and night lights and switch on the fan! Consider the “sweet” time to fall asleep being between 9:30-10:00 pm. This is the optimal time of the day that cortisol levels are at their lowest allowing melatonin levels to ramp up.
Through HolisticHealth I have the opportunity to coach clients in 8 different areas for holistic healing. Each area impacts overall health and wellness in unique ways. Stress and Rest are two of the weeks indicating the importance of managing both for optimal healing. If I can be of assistance to you please feel free to reach out via email at health@holistichealthwithtara.com for additional information on the holistic programs I coach.