Stress Levels
In talking to our patients here at Caring Medical, we hear and observe that most people are setting very high expectations for themselves. They are juggling the responsibilities of work, family, home maintenance, community activity, and volunteer work. This era is very fast-paced and action-packed. Kids have many activities, work involves more than 40 hours per week. The list goes on. What about ourselves? It’s difficult to balance a busy life schedule and find the time to include exercise and good nutrition that you need to be at your best. Just meeting our daily challenges can sometimes be overwhelming and stressful.
Stress may increase your tendency to gain weight. People who react strongly to stressful situations increase the level of the hormone cortisol, which has many effects in the body, ranging from mobilizing energy stores for activity to raising blood pressure and ultimately increasing abdominal fat. In addition, this fat in the waist area is linked to many other health problems. We do need cortisol to wake us up in the morning. But cortisol levels should go down in the evening, helping us get a good night’s sleep and restoring the body while resting. Proper balance of this hormone is essential. You may need to see your physician if you feel your cortisol levels might be out of range.
If you are often too busy during stressful times or feel pulled in many different directions with conflicting responsibilities, you may feel that your only option is to abandon your exercise and eating plans. Believe us, we know how that goes! It’s a constant battle to stay on track! Sometimes you just want to say, “Just forget it. It’s not worth it…pass the chips please – with extra sour cream!”
Unfortunately, dropping your exercise and eating plans during times like these is the exact opposite thing that you should be doing. Exercise and a balanced eating plan will help keep your hormones and your overall body chemistry in the proper condition to be able to handle the stress being put on the body.
Why is fitness so important? Here’s a little reminder to the things we already know:
Helps you maintain a positive attitude.
Helps you maintain normal weight.
Helps you feel your best.
Increases muscle and decreases fat.
Helps prevent chronic disease.
Makes you more pleasant to be around!
If you already exercise regularly, but are getting off track, don’t stop. Get back on track. If you don’t currently exercise regularly, start by just moving around some more. When you increase your physical activity level or exercise, you will gain muscle. Muscle uses more calories than fat, but takes up less space. (Pretty good, eh?). A lean body uses extra energy both during exercise and for 24 hours afterwards. Muscle, however, weighs more than fat. As you gain muscle and lose fat, you may find that you may begin to be able to wear a smaller size. You may be able to eat more, yet stay at the same weight. Or you might be eating the same amount and losing weight.
We are not necessarily talking about agonizingly long exercise routines here. Aim to fit in 30 minutes or more of moderate exercise/physical activity each day. If 30 minute blocks are too much, start with 15 minutes. The worst part is starting! Work in your yard, walk to the store, play ball with the kids.
Tips for squelching your stress and getting you back on track:
Take time for yourself. This may involve scheduling enjoyable activities in your palm pilot or calendar, but you need to do it. Block out the time and make it a priority.
Limit alcohol and caffeine to only occasional use. Increase your intake of water.
Create a laugh! Jokes, stories, pictures can stimulate laughing, which in turn will relax the muscles, lower the blood pressure and stimulate the same stress-reduction hormones triggered by exercise. This might become your new exercise regime – laugh training! Ha ha!
Simplify. Make a list of your responsibilities, activities, and commitments. Decide which ones you can eliminate, delegate, reduce, or share.
Get a good night’s sleep. Try to sleep at least 7 hours per night. If you can’t manage that, try sneaking in a short nap during the day.
Pet your favorite furry friend. We love our pets and know that they produce a much more calming effect than any drug around! Give them a stroke, hold, or chat!
Take an occasional mental break. Think about something pleasant or take a quick walk outside to refocus your mind.
Start that exercise program. Include strength training with aerobic activity.
Learn to say no. We know that this is a hard one, but you need to protect your personal time and save your sanity.
Nutritional tips to manage your stress:
Strengthen your adrenal glands.
Eat a variety of fresh vegetables and fruits every day, especially the dark colored ones!
Drink 6-8 glasses of water per day.
Take a multi-vitamin.
Include a protein source with at least two out of three meals per day.
Avoid processed junk food!
Don’t skip meals.
Don’t eat late at night.
Think about what you are putting into your mouth before you do it!
Take this stress quiz to see if you are coping well with stress:
I have a network of friends or family to listen to me.
I take regular vacations.
I practice deep breathing or mental “time outs”
I limit my intake of caffeine and alcohol.
I set realistic expectations for myself.
I enjoy a hobby that provides stress diversion.
I take time to prioritize what I need to do.
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