In our fast-paced lives, mental wellness is of utmost importance for overall well-being. Stress can take a toll on our mental health, leading to various issues if left unmanaged. This blog post explores essential strategies to reduce stress and build resilience.
Understanding stress and its effects is the first step. Chronic stress can have severe consequences on mental health. Identifying signs of stress, such as physical symptoms, emotional indicators, and behavioral changes, is crucial for early intervention.
To build resilience, focus on self-awareness, emotional intelligence, and positive thinking. Nurturing healthy coping mechanisms helps us bounce back from challenges more effectively.
Proven stress reduction techniques include mindfulness and meditation practices. Engaging in regular exercise and incorporating mind-body activities like yoga also contribute to stress relief. Additionally, journaling and expressive writing can be cathartic and healing.
Creating a supportive environment is vital. Cultivating social connections and seeking professional help when needed fosters resilience. Emphasize the importance of nurturing relationships and building a support network.
Lifestyle changes play a key role in stress management. Nutrition impacts stress levels, so prioritize stress-busting foods and avoid stress eating. Quality sleep is also essential for mental well-being.
Developing resilience involves mindset shifts. Embrace change, practice gratitude, and adopt a growth mindset to learn from challenges.
For work-related stress, set boundaries and prioritize tasks. Effective time management leads to a more balanced life.
Incorporate stress reduction into your daily routine by developing a personalized plan. Stay consistent and overcome obstacles along the way.
In conclusion, mental wellness is essential for a fulfilling life. By implementing these strategies for stress reduction and resilience, you can empower yourself to navigate life’s challenges with greater ease and strength. Embrace stress reduction and resilience as lifelong practices, supporting your mental health journey and that of others. Remember, taking care of your mind is as important as taking care
Not all stress is “bad”, in fact normal stress allows us to survive and thrive! It’s when stress becomes chronic that we really run into unnecessary responses which become harmful – yes, I’m talking excessive or chronic worry, tension, panic, exhaustion, anger, sadness, anxiety, fear, and/or burnout. But did you know that chronic stress can also manifest as gut disorder, weak nails, hair fallout, changes in weight, jaw pain, shoulder tension, cold sores, and headaches?
Stress wreaks havoc, defined as negative reactions and automatic responses that overwhelm us and others around us.
Major Life Stressors
What are the things that Americans say are their top stressors (they could choose multiple stressors)?
The higher the number of stressors, the more signs you have AND the higher your risk of chronic illness.
Signs of Chronic Stress
One can become more irritable, moody, angry, aggressive and wound up with a short tolerance. One can feel overburdened, anxious, nervous, worried, afraid or wired. Gut issues can look like diarrhea, constipation, excess gas & bloating, aches, ulcers, & decreased nutrient absorption. Stress wears out & shortens telomeres, which are the caps on the ends of chromosomes in your DNA. They usually affect how quickly your cells age… and in turn how you age as a whole. So this means chronic stress ages you. Shorter telomeres are also associated with cancers, brain stroke, vascular dementia, cardiovascular disease, obesity, osteoporosis, and diabetes.
The funny thing about these signs is they can appear in small doses and gradually increase so you don’t even realize you are stressed… until someone asks you to gauge it.
What to do
Luckily there are MANY ways to cope with chronic stress. Ideally you can identify and lessen the triggers or causes so you will permanently decrease the stress you face. When that is not possible, we need more relaxation time – which is time that you are not stressed. Think of activities you can do to escape your life’s stressors: Reading, Sleeping, Talking things out, Physical Movement, Yoga, Meditation, Coloring, Prayer, Self-Care, Journal Writing, etc…. The roles of these activities cannot be underestimated in terms of grounding, calming, and allowing mental rest. In addition to these self-activities, social support should not be underestimated also. Surrounding oneself with supporting friends changes overall mood which diminishes stress. Cleaner eating may help prevent stress from unhealthy sugars and artificial additives.
If you feel like you’d like more ideas or support with managing the stress in your life, contact your local health coach who can explore dietary and lifestyle changes which may help you with your current stress management.
The stress related to the covid19pandemic has led to a significant increase in alcohol being used as a coping mechanism. Now there are more people interested in reducing this habit. In the United Kingdom, 1 out of every 6 drinking adults are participating in “Dry January” and will abstain from alcohol in the entire month of January.
While there may be a slight surge of alcohol use the first week of February, it is estimated that the benefits of this program will lend to physical & mental health goals with new strategies of stress management. Many Americans are expected to partake in Dry January – and all indications are that February will be wet!
More than 1 out of every 3 people have prediabetes – and the majority of them don’t even know that they are prediabetic. One can have prediabetes for years without symptoms, so it does go undetected until there is enough damage in the body for a diagnosis of type 2 diabetes. The risk factors of prediabetes include:
Being overweight
Being >= 45 years of age
Immediate family member with type 2 diabetes
Not being physically active at least 3 times/week
History of gestational diabetes or birthing of baby more than 9lbs
Having PCOS
If you suspect you are prediabetic, it’s important to find out to reduce your risk of type 2 diabetes, heart disease, and stroke. The path is to begin the work needed to reverse this illness. There are definitive tests that will inform if you have prediabetes. Consult your doctor or medical practitioner to help select which test would be most appropriate for you.
This year I’ve completed my training and certification to become a NDPP Lifestyle Coach. I work with a CDC-approved curriculum and provide a receipt to utilize insurance and FSA/HSA accounts. While I can’t guarantee insurance reimbursement for the whole amount, many insurance companies are considering reimbursing a small amount of it. If you don’t focus on insurance reimbursement, but consider it a bonus if you get it – then this is a great educational and evidence-based program that works! There are eligibility requirements for this great program; so if you are interested, contact me for further information. The NDPP program connects one to a support group with sessions with education and guidance on diet, physical movement, stress management, motivation, nutrition, & sleep.
Autoimmune disorders are still on the rise in the US. Both in terms of number of those struggling, and in numbers of diseases that are added to the umbrella of “autoimmune disorders”. Because there are so many different varieties of autoimmune disorders and because they occur ANYWHERE in the body, the symptoms can include almost anything. Some autoimmune diseases include rheumatoid arthritis, lupus, IBD, type 1 diabetes, and psoriasis. We know that there are many factors in the occurrence of autoimmunity, but gut balance, environment, diet, and genetic vulnerabilities play a role in this disease and all other autoimmune disorders.
Research on autoimmunity is searching for the BEST diet for autoimmunity. The autoimmune protocol (AIP)diet is one that was put to a test. AIP is a diet that limits pro-inflammatory foods and emphasizes anti-inflammatory foods. Researchers found that AIP improves symptoms and promotes IBD remission which may help with overall gut function and balance. The AIP diet is similar to the paleo diet, and it has 2 separate phases.
Phase 1 includes elimination of foods that are pro-inflammatory. All grains, legumes, nuts, seeds, nightshade vegetables, eggs, dairy, tobacco, alcohol, coffee, oils, food additives, refined and processed sugars, and NSAIDs medications are strictly avoided. Basically consumption is based on nutrient-dense foods such as minimally processed meat, fermented foods, and bone broth. It also focuses on improvement of other lifestyle factors (sleep, stress, and physical activity).
Phase 2 consists of the reintroduction phase. Once the gut has begun healing and the immune system calms down, avoided foods may be gradually reintroduced back into the diet one at a time based on a person’s tolerance. Whatever is well tolerated can be added back into the diet!
Because I believe in the power of anti-inflammatory foods, AND because I believe in plant-based proteins over animal-based proteins; I wrote a book about a fusion of a vegan diet and the AIP. It has worked for me and a group of people I helped with it. So if you have been searching for a plant-based AIP, look no futher! RIGHT Diet for Autoimmunity will have some answers for you as well as a list of recipes free of meat, gluten, dairy, and refined sugars, primarily rehabbed Indian recipes full of flavor and nutrition – they’re Nutri-Licious! It does include some nightshade vegetables, fruits, oils, and natural sweeteners. The rate of gut healing may be longer doing a plant-based protocol, but I’m honored to say that it IS possible. Varying rasams (lentil and vegetable broths) are swapped in for bone broths. The key to my diet is nutrition-density, minimal processing, delicious inclusion of more than the standard AIP, and healing of leaky gut. If you know of someone suffering from autoimmunity, send them my book and ask them to contact me for a free consult.
Our hair is the fastest growing tissue in the human body. It’s become a symbol of beauty, youth, and health. So what do we do to keep it looking and growing its best? Our hair growth and vitality is affected by many factors including age, genetics, hormones, and nutrition. Quite often a nutritional deficiency can be linked to hair loss. Age and genetics are not something we can control; we may be able to tweak hormone fluctuations to some degree, but it’s really our nutrition that allows us the highest impact for change. The following is a list of nourishment that helps our hair the most?
Vitamin A – is critically important in the development and maintenance of skin and hair. It also helps with sebum production to better moisturize the scalp and promote hair health. The Recommended Dietary Allowance (RDA) of Vitamin A for men is 900 µg retinol activity equivalents (RAE) , and 700 µg RAE for women. Overdosing of Vitamin A is not recommended as too much vitamin A can contribute to hair loss also. Common Vitamin A sources include sweet potatoes, pumpkin, carrots, butternut squash, spinach, mustard greens, collards, Swiss Chard, and bok choy.
Biotin (Vitamin H / Vitamin B-7) – Biotin deficiency is linked to hair loss. While known as Vitamin H, it’s also a water-soluble B vitamin found in foods. Some biotin-rich foods include organ meats, yeast, egg yolks, cheese, legumes, leafy greens, cauliflower, mushrooms, and nut butters. The recommended dosage for adults is 30mcg.
Vitamin C – is an antioxidant that protects against free radical damage that can block hair growth or age it. It also is needed for collagen production, and iron absorption. Both collagen and iron are needed for hair structure and growth. RDA of vitamin C is 90mg for men and 75 mg for women. Common foods include guavas, bell peppers, kiwi, litchis, citrus fruits, mangos, mustard spinach, chili peppers, green tea, broccoli, strawberries, & Brussels Sprouts
Vitamin D – low vitamin D levels are linked to hair loss, and correcting low vitamin D levels shows growing evidence of being helpful with several autoimmune diseases such as alopecia. While vitamin D is produced via direct sun exposure, some dietary sources include fatty fish, cod liver oil, mushrooms, and other fortified foods.
Vitamin E – is an antioxidant that protects against free radical damage that can block hair growth or age it (just like vitamin C). The RDA for vitamin E is 15mg. Common sources include almonds, soy milk, sunflower seeds, hazelnuts, avocados, tomato puree, tofu, pesto, mango, oils, taro, & spinach.
Iron – already mentioned with Vitamin C as it’s an important mineral for many functions including oxygen transport and hair growth. Common foods include clams, oysters, eggs, red meat, spinach, fortified cereals, oatmeal, beans, and lentils. The RDA for adults is 8mg.
Zinc – A balanced approach to zinc can help avoid nutritional deficiency hair loss. It’s important for optimal immunity and healthy skin, eyes, heart, and hair. Zinc is needed for your sense of taste and smell. Common foods include oysters, spinach, pumpkin seeds, eggs, and lentils. RDA are 11mg for men and 8 mg for non-pregnant/non-lactating women.
Protein – Hair is almost all protein, so it’s natural that protein consumption would be required for hair growth and manageability. The amount of protein a person needs is bio-individual depending upon age, gender, weight, and activity levels. Contact your local health practitioner for more information on your specific protein requirements.
The bottom line is that if you want to improve your hair, you have to examine what nourishment you are taking in. Hair grows and is nourished from the inside out – but health coaches usually have tips and strategies to help you make the most of your nourishment. Reach out and email me for a quick consultation on hair, skin, or gut issues.
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In our fast-paced lives, mental wellness is of utmost importance for overall well-being. Stress can take a toll on our mental health, leading to various issues if left unmanaged. This blog post explores essential strategies to reduce stress and build resilience.
