Category: stress management

How Stress Can Affect Blood Glucose Levels, Insulin Secretion, and Cause Weight Gain

by Roxy Functional Wellness, posted in Health & Wellness, stress management, Weight Loss

Understanding the Impact of Stress on Blood Glucose and Insulin

Stress is an inevitable part of life, but its effects extend beyond mental strain. When we experience stress, our body responds by releasing stress hormones such as cortisol and adrenaline. These hormones are part of the body’s “fight or flight” response, which historically helped humans survive dangerous situations. However, in our modern world, chronic stress can wreak havoc on our health, particularly on our blood glucose levels and insulin secretion.

How does Stress affect Glucose, and Insulin?

During periods of stress, cortisol and adrenaline cause the liver to release more glucose into the bloodstream to provide immediate energy. At the same time, these hormones can inhibit or insulin secretion or reduce insulin sensitivity, leading to higher blood glucose levels. This mechanism is beneficial in acute stress situations but can be detrimental when stress becomes chronic.

When blood glucose levels are consistently high, the pancreas needs to produce more insulin to help cells absorb the glucose. Over time, this can lead to insulin resistance, where the body’s cells no longer respond effectively to insulin. This condition can cause higher levels of glucose in the blood and eventually lead to Type II Diabetes, weight gain, and other inflammatory conditions.

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How Stress-Induced Changes Can Lead to Weight Gain

Even when following a healthy lifestyle with balanced nutrition and regular exercise, chronic stress can undermine weight management efforts. If our body is in a chronic state or stress and/or agitation, it isn’t going to feel “safe”. Elevated cortisol levels can contribute to weight gain in several ways:

  1. Increased Appetite: Cortisol can stimulate appetite, leading to increased food intake, especially of high-calorie, sugary, and fatty foods. When you find yourself running through that Dunkin Donut drive-thru for that late afternoon donut after a stressful day, this would be why! Our body uses a lot of fuel during stressful times. Instead of doing inventory and using what we already have, it makes us feel like we need to eat more. Specifically high carb and sugary foods as this gives us the quickest energy.
  2. Fat Storage: High cortisol levels promote the storage of fat, particularly in the abdominal area, which is associated with a higher risk of metabolic diseases. I always think of that outside cat that is preparing for a stressful, cold winter by gaining that extra belly fat. They always put on some weight expecting to lose weight over the course of the winter. This makes sense for them, but not for us.
  3. Reduced Muscle Mass: Chronic stress can lead to muscle breakdown, decreasing overall metabolic rate and making it harder to maintain or lose weight. This can be detrimental for people as muscle mass is tied to longevity and overall wellness.

The Role of Continuous Glucose Monitors (CGMs)

When weight gain occurs despite healthy lifestyle choices, it may be useful to monitor blood glucose levels more closely. Continuous glucose monitors (CGMs) provide real-time data on glucose levels throughout the day and night, offering insights into how stress and other factors affect glucose metabolism. I have a whole new appreciation for CGMs after using one myself. It provided insight into our my body responds to stressful situations, a poor night of sleep, and my eating choices better than anything else I had tried previously! If using one, be prepared to be frustrated sometimes as things you thought were healthy your body may not respond to them in a healthy manner.

Normal Readings on a CGM

So what are normal CGM readings? A CGM provides continuous readings, typically every few minutes. Normal glucose levels for most people without diabetes are:

  • Fasting (before meals): 70-100 mg/dL (this can vary and many CGMs can be individualized)
  • Postprandial (1-2 hours after eating): less than 140 mg/dL
  • Overall, maintaining a time-in-range (TIR) of 70-140 mg/dL for at least 70% of the time is considered good control.

Your levels can be affected by stress and food, but can also be affected by other things like sauna use and exercise. I always like to remind patients this as they can sometimes see a spike into the 150s during exercise. This is normal as the body is trying to make sure your body has enough fuel to use.

Types of Continuous Glucose Monitors and Their Pros and Cons

  1. Freestyle Libre
    • Pros: No fingerstick calibration, 14-day sensor life, easy to use.
    • Cons: No alarms for high or low glucose levels, requires a separate reader or smartphone app.
  2. Dexcom G6
    • Pros: No fingerstick calibration, customizable alerts for high and low glucose levels, integrates with various insulin pumps.
    • Cons: Higher cost, 10-day sensor life, requires a transmitter that needs periodic replacement.
  3. Medtronic Guardian Connect
    • Pros: Predictive alerts for high and low glucose levels, integrates with Medtronic insulin pumps.
    • Cons: Requires fingerstick calibration, higher cost, 7-day sensor life.
  4. Dexcom G7 (this is my favorite and what I use!)
    • Pros: Improved accuracy, no fingerstick calibration, smaller and more discreet, fast warm-up time, customizable alerts, app integration, integration with other devices.
    • Cons: Can be expensive, sensor adhesion (some have allergies), learning curve (lots of information), battery life, data gaps due to transmission error.

How to Get a CGM

Obtaining a CGM usually involves the following steps:

  1. Consult Your Healthcare Provider: Discuss your need for a CGM and get a prescription.
  2. Check Insurance Coverage: Verify if your insurance covers CGMs and understand the cost implications.
  3. Purchase the Device: Buy the CGM from a pharmacy, medical supply company, or directly from the manufacturer.
  4. Training: Some CGM providers offer training sessions to help you learn how to use the device effectively.

I highly recommend working with your provider or reputable company (like Signos) that will walk you through the use and reading of your CGM. This will prevent you from getting frustrated and will ensure you get the most out of your CGM.

Photo by Nutrisense Inc on Pexels.com

Techniques and Natural Remedies to Reduce Stress

Now that we know the affect that stress can have on our glucose and insulin levels, managing stress is essential for maintaining balanced glucose levels and preventing weight gain. Here are some techniques and natural remedies that can help reduce stress:

  1. Yoga and Meditation: Regular practice can lower cortisol levels, improve insulin sensitivity, and promote relaxation.
  2. Physical Activity: Engaging in regular exercise reduces stress hormones and improves overall metabolic health.
  3. Mindfulness Practices: Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help reduce stress.
  4. Herbal Supplements: Adaptogenic herbs like ashwagandha, rhodiola, and holy basil can help manage stress and support adrenal health.
  5. Adequate Sleep: Prioritizing sleep and maintaining a consistent sleep schedule can reduce stress and improve metabolic function.
  6. Balanced Diet: Eating a diet rich in whole foods, healthy fats, and lean proteins can support stress management and overall health.

By understanding the connection between stress, blood glucose levels, and insulin secretion, and by utilizing tools like CGMs, individuals can take proactive steps to manage their health more effectively. Incorporating stress-reducing techniques and natural remedies can further support this journey towards better health and well-being.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

American Diabetes Association. (2021). Understanding insulin resistance. Retrieved from https://www.diabetes.org/diabetes/insulin-resistance

Cryer, P. E. (2018). The pathophysiology of hypoglycemia in diabetes. Diabetes Care, 34(Supplement 2), S165-S171. doi:10.2337/dc11-s218

Dedov, I., Maslova, O., & Suntsov, Y. (2020). Continuous glucose monitoring in diabetes management. Diabetes Therapy, 11(3), 509-526. doi:10.1007/s13300-020-00786-8

Fisher, M. (2016). The role of cortisol in stress and the effects on glucose metabolism. Endocrinology and Metabolism Clinics of North America, 45(1), 55-68. doi:10.1016/j.ecl.2015.09.005

Freestyle Libre. (2023). Freestyle Libre 14 day system. Retrieved from https://www.freestylelibre.us/

Dexcom. (2023). Dexcom G6 continuous glucose monitoring (CGM) system. Retrieved from https://www.dexcom.com/

Helgeson, V. S., Escobar, O., Siminerio, L., & Becker, D. (2017). Relation of stressful life events to metabolic control among adolescents with diabetes: 5-year longitudinal study. Health Psychology, 36(11), 1061-1071. doi:10.1037/hea0000491

Medtronic. (2023). Guardian Connect CGM system. Retrieved from https://www.medtronicdiabetes.com/products/guardian-connect-continuous-glucose-monitoring-system

National Center for Complementary and Integrative Health. (2020). Yoga: In depth. Retrieved from https://www.nccih.nih.gov/health/yoga-in-depth

Rawshani, A., Rawshani, A., Franzén, S., Eliasson, B., Svensson, A. M., Miftaraj, M., & Gudbjörnsdottir, S. (2018). Mortality and cardiovascular disease in Type 1 and Type 2 diabetes. New England Journal of Medicine, 376(15), 1407-1418. doi:10.1056/NEJMoa1608664

Thayer, J. F., Yamamoto, S. S., & Brosschot, J. F. (2018). The relationship of autonomic imbalance, heart rate variability and cardiovascular disease risk factors. International Journal of Cardiology, 141(2), 122-131. doi:10.1016/j.ijcard.2010.09.047

Van der Kallen, C. J., van Greevenbroek, M. M., Ferreira, I., & Stehouwer, C. D. (2017). The association of central fat mass with all-cause mortality and cardiovascular disease is dependent on inflammatory properties of adipose tissue: The Hoorn study. Diabetes Care, 30(11), 3035-3040. doi:10.2337/dc07-1075

Finding Inner Peace: The Impact of Meditation on Stress Management

by Roxy Functional Wellness, posted in Health & Wellness, stress management

Meditation is not just a practice; it’s a way of life that has been revered for centuries across various cultures and traditions. Its profound impact on stress management has been extensively studied and acknowledged by both scientists and practitioners alike. I have personally found meditation to be such a blessing and wish I would have incorporated it in my life sooner! Let’s delve deeper into how meditation can transform our relationship with stress and enhance our overall well-being.

Understanding Meditation:

Meditation is a broad term encompassing a diverse range of practices that aim to cultivate mindfulness, concentration, and awareness. Although meditation can be associated with spiritual beliefs and practices, it does not have to be. There are numerous forms of meditation, some of the most widely practiced ones include:

  1. Mindfulness Meditation: This practice involves paying attention to the present moment without judgment. It often begins with focusing on the breath and gradually expanding awareness to include sensations, thoughts, and emotions.
  2. Transcendental Meditation (TM): TM involves silently repeating a mantra—a specific word or phrase—allowing the mind to settle into a state of deep relaxation and heightened awareness.
  3. Loving-Kindness Meditation (Metta): Metta meditation involves cultivating feelings of love, compassion, and goodwill towards oneself and others. Practitioners often recite phrases of loving-kindness to foster positive emotions. I tend to use this one a lot with my children as I believe it is so important for them to develop a positive inner voice as they grow.
  4. Yoga and Tai Chi: While not traditionally considered meditation, these practices combine movement with mindfulness, promoting relaxation, and stress reduction while incorporating tenets of meditation throughout.

“The body benefits from movement and the mind benefits from stillness. ” ~ Sakyong Mipham

Impact on Stress Management:

The benefits of meditation on stress management are profound and well-documented. Mindfulness, in particular continues to be a hot topic of interest for many healthcare fields. Here’s how incorporating a consistent medication practice it can help lower stress:

  1. Reduces Cortisol Levels: Meditation has been shown to decrease the production of cortisol, the primary stress hormone. By calming the nervous system, meditation helps alleviate the physiological effects of stress on the body.
  2. Promotes Relaxation Response: Meditation induces the relaxation response, a state of deep rest that counters the body’s stress response. This leads to lower blood pressure, improved immune function, and overall relaxation.
  3. Enhances Emotional Regulation: Regular meditation practice strengthens the brain’s ability to regulate emotions, leading to greater resilience in the face of stressors. It fosters a non-reactive awareness of thoughts and feelings, allowing one to respond to challenges with clarity and equanimity.
  4. Improves Mental Clarity and Focus: By training the mind to maintain attention on the present moment, meditation enhances cognitive function and concentration. This mental clarity helps individuals approach tasks with a calm and focused mindset, reducing the sense of overwhelm caused by stress.

Physical Health Benefits:

In addition to decreasing stress and improving overall mental health, there are many physical benefits of incorporating a medication practice into your daily regimen. Some of these include:

  1. Strengthens the Immune System: Chronic stress suppresses the immune system, making individuals more susceptible to illness and disease. Meditation helps counteract this by reducing stress levels and promoting relaxation, thereby strengthening the immune response.
  2. Lowers Blood Pressure and Heart Rate: Regular meditation practice has been shown to lower blood pressure and heart rate, reducing the risk of cardiovascular diseases such as hypertension and heart disease. By inducing the relaxation response, meditation promotes cardiovascular health and overall well-being.
  3. Alleviates Chronic Pain: Meditation can be an effective tool for managing chronic pain conditions such as fibromyalgia, arthritis, and migraines. By shifting the focus away from the sensation of pain and cultivating a non-reactive awareness, meditation helps individuals cope with pain more effectively.
  4. Improves Sleep Quality: Sleep disturbances are common among individuals experiencing high levels of stress and anxiety. Meditation promotes relaxation and reduces rumination, making it easier to fall asleep and improving the quality of sleep overall.
Photo by Oluremi Adebayo on Pexels.com

Integrating Meditation Into Your Daily Schedule:

Incorporating meditation into your daily routine doesn’t have to be daunting. It also does not have to be spiritually-related unless you want it to be. Here are some tips I have found helpful to help you get started:

  1. Start Small: Begin with just a few minutes of meditation each day and gradually increase the duration as you become more comfortable with the practice.
  2. Choose a Convenient Time: Find a time that works best for you, whether it’s first thing in the morning, during your lunch break, or before bed. Consistency is key, so aim to meditate at the same time each day.
  3. Create a Sacred Space: Designate a quiet and peaceful corner of your home as your meditation space. Decorate it with items that inspire tranquility, such as candles, cushions, or incense. Remember—this does not have to be something extravagant. I tend to use my yoga mat wherever I lay it or my bed, honestly. I do not have special pillows or cushions. I do like to run some lavender or sandalwood essential oil to help me relax while meditating.
  4. Use Guided Meditations: If you’re new to meditation, guided meditations can be incredibly helpful. There are countless apps, podcasts, and online resources offering guided sessions tailored to different needs and preferences. Some great apps to look into include:
    • Headspace: Headspace is one of the most well-known meditation apps, offering a wide range of guided meditations designed to help users reduce stress, improve focus, and cultivate mindfulness. The app features themed meditation packs covering topics such as sleep, anxiety, and productivity, as well as bite-sized meditations for on-the-go mindfulness. Headspace also includes animated videos and mindfulness exercises to support users in their meditation journey. This one tends to be my favorite.
    • Calm: Calm is another highly popular meditation app that offers guided meditations, sleep stories, breathing exercises, and relaxing music to help users manage stress and improve sleep quality. The app’s guided meditations cover various themes, including mindfulness, self-compassion, gratitude, and relaxation. Calm also features nature sounds and scenes to create a serene and immersive meditation experience.
    • Insight Timer: Insight Timer is a free meditation app with a vast library of guided meditations, music tracks, and talks led by teachers and mindfulness experts from around the world. The app offers a diverse range of meditation styles and traditions, allowing users to explore different practices based on their preferences and goals. Insight Timer also provides meditation timers and customizable features for users who prefer silent meditation or unguided practice.
    • 10% Happier: 10% Happier is an app that offers guided meditations, mindfulness exercises, and practical teachings aimed at skeptics and busy professionals. Created by ABC News anchor Dan Harris, who turned to meditation after experiencing a panic attack live on air, the app features meditations led by renowned teachers and meditation experts. 10% Happier also includes bite-sized mindfulness exercises designed to fit into busy schedules and help users experience the benefits of meditation in their daily lives.
  5. Be Patient and Gentle with Yourself: Like any skill, meditation takes time and practice to master. Approach it with an attitude of curiosity and self-compassion, and don’t be discouraged by wandering thoughts or distractions.

To summarize, the practice of meditation offers a powerful antidote to the stresses of modern life. By cultivating mindfulness, relaxation, and emotional resilience, meditation empowers us to navigate life’s challenges with greater ease and grace. Whether you’re seeking relief from everyday stressors or striving for a deeper sense of inner peace, meditation holds the potential to transform your life in profound ways. So why not take a moment to pause, breathe, and embark on the journey within?

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Headspace. (n.d.). In App Store. Retrieved from https://www.headspace.com/
  2. Calm. (n.d.). In App Store. Retrieved from https://www.calm.com/
  3. Insight Timer. (n.d.). In App Store. Retrieved from https://insighttimer.com/
  4. 10% Happier: Meditation & Sleep. (n.d.). In App Store. Retrieved from https://www.tenpercent.com/
  5. Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Ranasinghe, P. D. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
  6. Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: A review and meta-analysis. The Journal of Alternative and Complementary Medicine, 15(5), 593-600.
  7. Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491-516.
  8. Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494-501.

Nurturing Harmony Within: The Interconnection of Gut Health and Stress Management

by Roxy Functional Wellness, posted in Health & Wellness, stress management

In the bustling symphony of life, stress has become an omnipresent tune, often overpowering our mental and physical well-being. However, amidst the chaos, there lies a silent conductor orchestrating the harmony between our body and mind – our gut health. From a functional medicine and holistic perspective, the interplay between gut health and stress management unveils a profound connection that goes beyond mere digestion. Let’s embark on a journey to explore why gut health matters, its impact on stress management, and delve into actionable tips rooted in holistic practices to foster optimal gut health.

Photo by Tanja Nikolic on Pexels.com

Why Gut Health Matters:

In the intricate web of our physiology, the gut is not merely a digestive organ but a central hub of vitality and resilience. It houses trillions of microbes collectively known as the gut microbiota, intricately linked with various aspects of our health, including immunity, metabolism, and even mood regulation. When the balance of this microbiota is disrupted, often termed dysbiosis, it can pave the way for a myriad of health issues, including heightened stress response and compromised mental well-being.

Impact of Gut Health on Stress Management:

The gut-brain axis, a bidirectional communication pathway between the gut and the brain, serves as a pivotal link in understanding the profound influence of gut health on stress management. Research suggests that an imbalance in gut microbiota can trigger inflammatory responses and alter neurotransmitter production (Highly suggest reading The Mind-Gut Connection by Emeran Mayer MD), contributing to mood disorders such as anxiety and depression. Moreover, the gut microbiota plays a crucial role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, the body’s central stress response system.

Benefits of Good Gut Health:

Cultivating a thriving gut ecosystem yields a plethora of benefits extending far beyond digestion. Optimal gut health can bolster immune function, enhance nutrient absorption, and promote mental clarity and emotional resilience. Moreover, it serves as a cornerstone for overall vitality and longevity, fostering a harmonious balance within the body. I have seen this occur personally in my own journey to heal my gut. I have suffered from severe migraine headaches for years. Adding in a supportive gut regimen and removing diary has left me almost completely headache-free. As a bonus, I also sleep much better now!

Navigating the Gut Terrain: Common Disruptors of Gut Health

In the intricate tapestry of gut health, numerous disruptors weave their threads, casting shadows on the delicate balance within. Hormone disruptors, prevalent in environmental toxins and certain medications, can wreak havoc on the gut microbiota, triggering inflammation and compromising gut integrity. Poor sleep habits disrupt circadian rhythms, impairing gut motility and immune function, while a diet laden with processed foods and artificial additives fuels dysbiosis and intestinal permeability. Chronic stress, a ubiquitous companion in modern life, unleashes a cascade of hormonal imbalances and inflammatory responses, disrupting gut-brain communication and exacerbating digestive woes. Environmental toxins, from pesticides to heavy metals, assail the gut’s resilience, impeding detoxification pathways and fostering microbial imbalance. Amidst this labyrinth of disruptors, cultivating awareness and embracing holistic practices become paramount in safeguarding the sanctity of gut health and nurturing vitality from within.

“Quite literally, your gut is the epicenter of your mental and physical health. If you want better immunity, efficient digestion, improved clarity and balance, focus on rebuilding your gut health.” – Kris Carr

Tips for Improving Gut Health

So how can we improve our gut health and achieve our best mental health? There are multiple options that can be incorporated into one’s daily regimen. The key is that everyone’s gut regimen should be individualized to meet their body’s needs. Some starting options to improve gut include:

  1. Foundations of Health: Nourish your body with whole, unprocessed foods rich in fiber, prebiotics, and probiotics. Embrace a diverse array of plant-based foods, fermented foods like kimchi and sauerkraut, and incorporate healthy fats such as omega-3s found in fatty fish and flaxseeds. My husband and I love adding an organic Kombucha drink to our diet a few times per week as well as a shot of organic aloe vera juice nightly.
  2. Supplements and Herbs: Supplement your diet with gut-supportive nutrients like glutamine, zinc, and vitamin D, which play crucial roles in gut integrity and immune function. Additionally, consider incorporating herbs such as ginger, peppermint, marshmallow root, slippery elm, and licorice root, renowned for their soothing properties on the digestive system. Some wonderful combination products by clean organizations include:
    • Thorne – Saccharomyces Boulardii: Saccharomyces boulardii is a beneficial yeast that has been extensively studied for its ability to support gastrointestinal health. It helps maintain a healthy balance of gut flora, supports immune function in the gut, and promotes regularity. Thorne’s Saccharomyces Boulardii supplement provides a high-quality source of this probiotic yeast.
    • Allergy Research Group – Colostrum: Colostrum is the first milk produced by mammals after giving birth, and it’s rich in immune-boosting compounds, growth factors, and antibodies. Colostrum supplements are often used to support gut health by promoting the growth of beneficial bacteria, supporting the integrity of the intestinal lining, and modulating immune function. Allergy Research Group offers a high-quality Colostrum supplement sourced from grass-fed cows. This would not be one that would be appropriate for those that have a lactose allergy.
    • DesBio – GI Synergy and Intestinal Restore: These are two of my favorites! GI Synergy and Intestinal Restore are comprehensive gastrointestinal support formulas that combines a blend of herbs, enzymes, probiotics, and nutrients to promote optimal digestive function and gut health. They both contain a variety of ingredients such as slippery elm bark, marshmallow root, DGL (deglycyrrhizinated licorice), and zinc carnosine, which work synergistically to soothe and support the gastrointestinal tract. DesBio’s GI Synergy and Intestinal Restore supplement offers a convenient all-in-one solution for individuals looking to support their gut health.
  3. Homeopathic Remedies: Explore holistic remedies like lycopodium clavatum, pulsatilla, calc carb, and china. Some great homeopathic remedies and brands include:
    • DesBio – Lycopodium Clavatum: Derived from the spores of the clubmoss plant, Lycopodium clavatum is a homeopathic remedy often used to address digestive issues such as bloating, gas, and indigestion. It’s believed to help regulate digestion and alleviate symptoms associated with imbalances in the gut microbiota.
    • Boiron – Nux Vomica: Nux vomica, derived from the seeds of the strychnine tree, is a homeopathic remedy commonly used to address digestive disturbances such as nausea, heartburn, and constipation. It’s particularly beneficial for individuals with overindulgence in rich or spicy foods, alcohol, or caffeine, helping to restore balance to the digestive system.
  4. Mindful Eating: Mindful eating is not only good for gut health and stress management, but can also help in weight control. Some examples include:
    • Savoring Each Bite: Take the time to truly appreciate the flavors, textures, and aromas of your food. Engage all your senses as you eat, noticing the colors, smells, and sounds of your meal. Chew each bite slowly and thoroughly, paying attention to the sensations of the food in your mouth. By savoring each bite, you can cultivate a deeper appreciation for your meals and become more attuned to your body’s hunger and fullness cues.
    • Eating Without Distractions: Create a peaceful eating environment free from distractions such as television, phones, or computers. Sit down at a table and focus solely on the act of eating without multitasking. Take the time to tune into your body’s hunger and satiety signals, eating slowly and mindfully. By eating without distractions, you can fully immerse yourself in the experience of eating and foster a deeper connection with your food and body.
  5. Stress Management: Prioritize stress management techniques such as regular exercise, adequate sleep, and engaging in activities that bring joy and relaxation. Practice stress-reducing rituals like journaling, spending time in nature, or connecting with loved ones to nurture emotional well-being. Incorporate mindfulness practices such as meditation, yoga, and deep breathing exercises to alleviate stress and promote gut-brain harmony.

These supplement remedies, when used as part of a holistic approach to gut health, can provide support for digestive function, promote a balanced gut microbiota, and help maintain gastrointestinal comfort. As always, it’s important to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.

Bringing It All Together!

Nurturing gut health is not merely about soothing digestive woes but fostering a profound synergy between body, mind, and spirit. By honoring the intricate dance of the gut-brain axis and embracing holistic principles, we pave the way for resilience, vitality, and inner harmony amidst life’s ebbs and flows. Let us embark on this journey with reverence for the innate wisdom that resides within, nurturing the sacred bond between gut health and stress management.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Guarner, F., & Malagelada, J. R. (2003). Gut flora in health and disease. The Lancet, 361(9356), 512-519. doi:10.1016/s0140-6736(03)12489-0
  2. Rea, K., Dinan, T. G., & Cryan, J. F. (2016). The microbiome: A key regulator of stress and neuroinflammation. Neurobiology of Stress, 4, 23-33. doi:10.1016/j.ynstr.2016.03.001
  3. De Filippo, C., Cavalieri, D., Di Paola, M., Ramazzotti, M., Poullet, J. B., Massart, S., … & Lionetti, P. (2010). Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. Proceedings of the National Academy of Sciences, 107(33), 14691-14696. doi:10.1073/pnas.1005963107
  4. Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach and treatment options. Journal of Physiology and Pharmacology, 62(6), 591-599.
  5. Gibson, P. R., & Shepherd, S. J. (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology, 25(2), 252-258. doi:10.1111/j.1440-1746.2009.06149.x
  6. Katterman, S. N., & Kleinman, B. M. (2014). Hood, mindfulness meditation, and eating: A review and guide for the practice. Journal of the Academy of Nutrition and Dietetics, 114(3), 392-402. doi:10.1016/j.jand.2013.12.026

Breathe Your Way to Stress-Free Living: The Power of Deep Breathing

by Roxy Functional Wellness, posted in Health & Wellness, stress management

As I continue to focus on stress management in light of April’s Stress Awareness Month, I cannot possibly leave out the importance of breathing. Breathing is an automatic process, so it can easily be forgotten as one the most important healthy habits that we can incorporate into our daily life. When we specifically talk about stress, intentional, deep breathing can play a huge role in our ability to tolerate and deal with our stress. Over time, our breathing movements become less effective, which can limit our ability to get the full impact of our breathing. Fortunately, awareness is the first step in ensuring our breathing is effective and using it as a powerful tool to help manage stress effectively.

What is Deep Breathing?

Deep breathing, also known as diaphragmatic or abdominal breathing, involves taking slow, deep breaths that engage the diaphragm. Intentional deep breathing is a technique that has been practiced for centuries in various cultures for its profound benefits on both physical and mental well-being; however, diaphragmatic breathing is actually how we should be breathing on a normal basis. Look at a toddler for example. They have their cute little bellies that move in and out when they are breathing, but as they age we see this disappear. This is unfortunate as they actually have it right! Using our diaphragm is more effective than using our accessory muscles in our upper back, shoulders, and neck. Proper breathing involves deep inhalation through the nose, allowing the abdomen to expand fully, followed by slow exhalation through the mouth. On the other hand, improper breathing, such as shallow chest breathing, can exacerbate stress and contribute to feelings of anxiety and tension. Now let’s delve into the science behind how deep breathing can positively impact our bodies and minds.

Photo by Mikhail Nilov on Pexels.com

The Science Behind Deep Breathing and Stress Management:

Diaphragmatic breathing engages the diaphragm, a dome-shaped muscle located below the lungs. When we inhale deeply, the diaphragm contracts and moves downward, creating more space in the chest cavity for the lungs to expand. This allows air to enter the lungs more fully, increasing oxygen intake and facilitating the exchange of gases in the alveoli. As oxygen enters the bloodstream, it binds to hemoglobin and is transported to cells throughout the body, providing energy for various physiological processes. Additionally, deep breathing stimulates the vagus nerve, which activates the parasympathetic nervous system, promoting relaxation and reducing stress (I think of Patrick from Sponge Bob! He is slow moving and relaxed like the parasympathetic system.). Proper breathing also encourages the release of endorphins, the body’s natural painkillers, contributing to a sense of well-being. Overall, mastering proper breathing techniques not only optimizes oxygenation but also supports overall health and emotional balance.

Let’s look at these changes in more detail. When looking at stress management specifically, here is how it works:

  1. Activates the Parasympathetic Nervous System (PNS): Deep breathing stimulates the PNS, the branch of the autonomic nervous system responsible for promoting relaxation and reducing stress. As a result, heart rate slows down, blood pressure decreases, and muscles relax, leading to an overall sense of calmness.
  2. Increases Oxygenation: Deep breathing allows more oxygen to enter the body and reach the brain, which is essential for maintaining cognitive function and clarity of thought. Proper oxygenation also supports the body’s natural detoxification processes and enhances energy levels.
  3. Triggers the Relaxation Response: Deep breathing triggers the body’s relaxation response, which counteracts the effects of the stress response. This helps lower levels of cortisol, the stress hormone, and reduces inflammation, contributing to better overall health.

“Mastering proper breathing techniques not only optimizes oxygenation but also supports overall health and emotional balance.”

Incorporating Deep Breathing Exercises:

When I first started incorporating deep breathing to my daily regimen I definitely made it way more complicated than it needed to be. Deep breathing should NOT be stressful, but rather the opposite. You do not need a special seat or special music. You actually don’t even need a lot time. You can deep breathe anywhere! I now frequently incorporate deep breathing in the morning before I get out of bed, at work when I feel stressed, or as I am laying in bed trying to go to sleep. I always encourage everyone to make it their own and find what works for them! Here are a couple of deep breathing exercises you can try to start you out:

  1. 4-7-8 Breathing: Inhale deeply through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. Repeat this cycle for several rounds. I have found that this one is my favorite and pairs very well when I meditate as it pushes you to be in the present and focus on your breathing.
  2. Abdominal Breathing: Lie down or sit comfortably with one hand on your abdomen. Inhale deeply through your nose, feeling your abdomen rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall. Repeat for several breaths. This one is great if you have difficulty falling asleep!

Incorporating deep breathing into one’s daily routine can be challenging due to various roadblocks that individuals may encounter; however, remember, it does not need to be complicated. One common obstacle is finding the time amidst busy schedules and competing priorities. To overcome this, individuals can start by allocating just a few minutes each day to practice deep breathing exercises, gradually increasing the duration as they become more comfortable with the technique. Another hurdle is maintaining consistency, as it can be easy to forget or neglect deep breathing amidst the hustle and bustle of daily life. Setting reminders or integrating deep breathing into existing routines, such as during morning rituals or before bedtime, can help establish a regular practice. Additionally, some individuals may struggle with staying focused and present during deep breathing sessions, especially if they’re prone to distractions or racing thoughts. Techniques like guided meditation or mindfulness apps can provide structure and guidance, helping individuals stay centered and engaged.

Fortunately, there are numerous resources available to assist individuals in incorporating deep breathing into their daily lives. Meditation apps like Headspace (I love this one!), Calm, and Insight Timer offer guided breathing exercises and mindfulness practices tailored to various skill levels and preferences. Online tutorials and videos, such as those on YouTube or wellness websites, provide step-by-step instructions for different deep breathing techniques, allowing individuals to practice at their own pace. Books and articles on mindfulness and stress management, such as “The Miracle of Mindfulness” by Thich Nhat Hanh and “The Relaxation Response” by Herbert Benson, offer valuable insights and strategies for integrating deep breathing into daily routines. By leveraging these resources and overcoming common roadblocks, individuals can experience the transformative benefits of deep breathing for improved well-being and stress management.

Importance of Clean Air:

I wanted to take a minute to mention the importance of clean air as not only is effective breathing important to our health and stress management, but breathing in clean air is just as important. Toxins and air pollution in the air can significantly diminish the effectiveness of our breathing by compromising respiratory function and overall health. Common offenders include indoor pollutants such as volatile organic compounds (VOCs) emitted from household products like air fresheners, cleaning agents, and plug-in air fresheners. These VOCs can irritate the respiratory system, trigger allergies, and exacerbate asthma symptoms. Additionally, particulate matter from sources such as tobacco smoke, dust mites, and pet dander can further impair lung function and hinder the body’s ability to exchange gases efficiently. Prolonged exposure to indoor pollutants can lead to respiratory conditions, cardiovascular issues, and even systemic inflammation. Therefore, ensuring clean air free of toxins is essential for maintaining optimal respiratory health and supporting the effectiveness of our breathing. Opening windows for ventilation, using air purifiers, and avoiding exposure to tobacco smoke are simple steps we can take to breathe cleaner air.

Pulling It All Together

By making deep breathing a regular part of our daily routine, we can reap the numerous benefits it offers for stress management and overall well-being. Additionally, ensuring that the air we are breathing is clean—free of toxins and/or pollution can also positively affect our health. The power to reduce stress and cultivate inner peace lies within your breath. Take a deep breath in, and let the journey to a stress-free life begin.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part I—Neurophysiologic Model. Journal of Alternative and Complementary Medicine, 11(1), 189-201.
  2. Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571.
  3. Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8, 874.
  4. Pal, G. K., Velkumary, S., & Madanmohan. (2004). Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian Journal of Medical Research, 120(2), 115–121.
  5. Pulakunta, T., Dissanayake, D. S., Huang, S.-L., & Jerath, R. (2020). Non-pharmacological interventions in hypertension: A comprehensive review. Medical Science Monitor, 26, e924740-1–e924740-15.
  6. Shi, X., & Weinger, M. B. (1999). Hypoxia-induced mitochondrial dysfunction and apoptosis in leukocytes. Journal of Laboratory and Clinical Medicine, 134(3), 206–218.
  7. Tsai, H.-J., Kuo, T. B. J., Lee, G.-S., Yang, C. C. H., & Ekegren, C. L. (2020). The effects of deep breathing on blood pressure and heart rate variability: A systematic review and meta-analysis. Journal of Clinical Medicine, 9(1), 111.
  8. Weng, C.-H., Hsieh, W.-C., Lo, H.-L., Lin, K.-H., & Hsiao, Y.-H. (2020). The effect of deep breathing on diaphragm thickness and excursion: A randomized controlled trial. Evidence-Based Complementary and Alternative Medicine, 2020, 1–7.

Harnessing the Power of Green Tea: A Stress-Relief Elixir and Matcha Coconut Yogurt Bowl Recipe

by Roxy Functional Wellness, posted in Health & Wellness, stress management

Stress seems to be an inevitable part of our daily lives (I know it is in mine!). From hectic work schedules to family responsibilities, it’s easy to feel overwhelmed sometimes. However, amidst the chaos, there lies a natural remedy that has been cherished for centuries: green tea. Not only does green tea offer a plethora of health benefits, but it also has the potential to significantly improve stress management. Let’s delve into the wonders of green tea and explore one of my favorite breakfast recipes for a dairy-free matcha coconut yogurt bowl that incorporates the stress-relieving properties of green tea, chia seeds, and pumpkin seeds.

The Stress-Relieving Benefits of Green Tea:

  1. L-Theanine: Green tea contains an amino acid called L-theanine, which is known for its calming effects on the mind. L-theanine promotes relaxation without causing drowsiness, making it an excellent choice for stress relief.
  2. Antioxidants: Loaded with powerful antioxidants called catechins, green tea helps combat oxidative stress in the body. These antioxidants protect cells from damage and may reduce the risk of chronic diseases as it prevents the build up of inflammation in the body.
  3. Cortisol Regulation: Cortisol, often referred to as the stress hormone, can wreak havoc on our bodies when levels are elevated for prolonged periods. Studies suggest that green tea may help regulate cortisol levels, thereby promoting a more balanced stress response (Yes please!).
  4. Improved Brain Function: The combination of caffeine and L-theanine in green tea can enhance cognitive function and improve mood. This synergistic effect helps boost alertness and concentration while keeping stress at bay.

The Nutritional Powerhouses: Pumpkin Seeds and Chia Seeds:

Pumpkin Seeds:

  • Rich in magnesium, pumpkin seeds play a vital role in relaxation and stress reduction. Magnesium helps calm the nervous system and can promote better sleep quality. This then prevents the over-secretion of cortisol.
  • High in antioxidants like vitamin E and zinc, pumpkin seeds protect cells from damage caused by oxidative stress and support overall immune function.
  • The amino acid tryptophan found in pumpkin seeds aids in the production of serotonin, a neurotransmitter that regulates mood and promotes feelings of well-being.

Chia Seeds:

  • Packed with omega-3 fatty acids, chia seeds support brain health and help reduce inflammation in the body. A healthy brain is better equipped to cope with stress.
  • High in fiber, chia seeds promote digestive health and keep blood sugar levels stable, preventing energy crashes that can exacerbate stress.
  • Chia seeds are a good source of essential minerals like calcium, magnesium, and phosphorus, which play key roles in muscle relaxation and stress management.
  • Chia seeds are also one of the highest protein seeds that you can eat, which is a great bonus if you are trying to get your protein in.

Recipe: Dairy-Free Matcha Coconut Yogurt Bowl with Chia and Pumpkin Seeds

Ingredients:

  • 1 cup dairy-free coconut yogurt (you can always use Greek yogurt, but I am dairy-free)
  • 1 teaspoon matcha powder (preferably organic to prevent chemical/additive exposure)
  • 1 tablespoon maple syrup or honey (optional, for sweetness)
  • 1 tablespoon chia seeds
  • 1 tablespoon pumpkin seeds
  • Fresh berries (such as strawberries, blueberries, or raspberries), for topping
  • 1/8-1/4 cup of granola (I like Purely Elizabeth Vanilla Almond Butter)
  • Unsweetened coconut flakes or cacao nibs, for garnish.

Instructions:

  1. In a mixing bowl, combine the dairy-free coconut yogurt, matcha powder, and maple syrup or honey (if using). Stir until the matcha powder is fully incorporated and the yogurt is smooth.
  2. Sprinkle the chia seeds and pumpkin seeds over the yogurt mixture, and gently fold them in until evenly distributed.
  3. Transfer the matcha coconut yogurt mixture to serving bowls.
  4. Top each bowl with fresh berries of your choice, granola, and a sprinkle of unsweetened coconut flakes for added flavor and texture.
  5. Serve immediately and enjoy as a nutritious and stress-relieving breakfast or snack.

By incorporating green tea, pumpkin seeds, and chia seeds into your diet, you can harness the power of nature to combat stress and promote overall well-being. Whether enjoyed in a soothing cup of tea or as part of a delicious yogurt bowl, these wholesome ingredients offer a holistic approach to stress management that nourishes both body and mind. So, take a moment to sip on some green tea and savor the tranquility it brings to your day.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Boyle, Neil B., et al. “The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.” Nutrients 9.5 (2017): 429.
  2. Cabrera, Carmen, Reyes Artacho, and Rafael Giménez. “Beneficial effects of green tea—a review.” Journal of the American College of Nutrition 25.2 (2006): 79-99.
  3. Coelho, Christiane Candice, et al. “Omega-3-rich chia seed (Salvia hispanica L.) oil formulations ameliorate lipid profile of dyslipidemic subjects and associated oxidative stress: a randomized, double-blind, placebo-controlled study.” Nutrients 11.2 (2019): 341.
  4. Kimura, Kenta, et al. “L-Theanine reduces psychological and physiological stress responses.” Biological psychology 74.1 (2007): 39-45.
  5. Li, Kai, et al. “Effect of pumpkin seed oil on hair growth in men with androgenetic alopecia: a randomized, double-blind, placebo-controlled trial.” Evidence-Based Complementary and Alternative Medicine 2014 (2014).
  6. Nieman, David C., et al. “Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation.” Journal of Alternative and Complementary Medicine 24.3 (2018): 293-299.
  7. Unno, Keiko, et al. “Anti-stress effect of green tea with lowered caffeine on humans: A pilot study.” Biological psychology 74.1 (2007): 39-45.
  8. Wang, H., N. F. Lucas, and P. N. Weil. “Pumpkin seed extracts and proteins: embryotoxicity and oxytocin-like effects.” Journal of ethnopharmacology 6.1 (1982): 201-208.

Harnessing the Power of Adaptogens for Stress Management and Beyond

by Roxy Functional Wellness, posted in Health & Wellness, stress management

In the fast-paced world we live in today, stress has become an almost inevitable part of our daily lives. Whether it’s the pressure at work, personal relationships, or the constant barrage of information, stress can take a toll on our physical and mental well-being. However, amidst the chaos, there lies a natural solution that has been utilized for centuries in various traditional medicine practices – adaptogens.

What Are Adaptogens?

Adaptogens are a unique class of herbs and mushrooms that help the body adapt to stressors, whether they are physical, chemical, or biological. These natural substances work by modulating the body’s stress response system, helping to restore balance and promote overall health and vitality. Unlike stimulants, adaptogens don’t push the body into overdrive (unlike coffee); instead, they work in a subtle and gentle manner to support the body’s natural resilience.

Common Examples of Adaptogens:

  1. Ashwagandha: Originating from traditional Ayurvedic medicine, ashwagandha is known for its ability to promote relaxation and reduce stress. It helps to balance cortisol levels, the hormone associated with stress, and supports overall adrenal health.
  2. Rhodiola Rosea: Native to the arctic regions of Europe and Asia, rhodiola is prized for its adaptogenic properties. It enhances mental performance, improves mood, and boosts endurance, making it a valuable ally in combating stress and fatigue.
  3. Holy Basil (Tulsi): Revered as a sacred plant in Ayurveda, holy basil is renowned for its ability to promote mental clarity and emotional well-being. It helps to reduce anxiety, uplift mood, and enhance resilience to stress. It can even help balance blood sugars!
  4. Reishi Mushroom: A staple in traditional Chinese medicine, reishi mushroom is often referred to as the “mushroom of immortality.” It supports the body’s natural defense mechanisms, strengthens the immune system, and promotes relaxation.
Where do you start?

Sometimes the hardest step in integrating adaptogens is knowing what brand to choose. It is always very important to research companies and the quality of ingredients that they use. It is counterintuitive to add adaptogens to your daily routine if they do not contain pure ingredients and/or contain additives, preservatives, heavy metals, etc… Some brands worth using include:

  1. Integrative Therapeutics Cortisol Manager: This popular supplement combines ashwagandha, L-theanine, magnolia bark, and phosphatidylserine to support healthy cortisol levels and promote relaxation. It’s a well-researched formula trusted by many for stress management. This is a personal favorite of mine that I use daily in the evenings before bed. Integrative Therapeutics is a tried and true brand with quality supplements.
  2. Gaia Herbs Adrenal Health Daily Support: Formulated with a blend of adaptogenic herbs including rhodiola, holy basil, and ashwagandha, this supplement helps to nourish and support the adrenal glands, promoting resilience to stress and fatigue.
  3. Allergy Research Group Zen Adapt: Crafted by Allergy Research Group, Zen Adapt is a premium adaptogenic supplement designed to promote relaxation and stress resilience. This unique formula combines a blend of adaptogenic herbs, including rhodiola, ashwagandha, as well as GABA and L-theanine, to support the body’s natural stress response. With a focus on purity and potency, Allergy Research Group ensures that Zen Adapt delivers high-quality ingredients backed by rigorous testing and research. Trusted by healthcare practitioners and wellness enthusiasts alike, Zen Adapt offers a gentle yet effective solution for managing stress and promoting overall well-being.
  4. Four Sigmatic Reishi Mushroom Elixir: Four Sigmatic specializes in mushroom-based supplements, and their Reishi Mushroom Elixir is a popular choice for stress management and relaxation. Made with organic reishi mushroom extract, this elixir can be easily added to hot water or your favorite beverage for a calming and immune-supporting boost. They also make fantastic coffee if you haven’t tried it!

As always, no matter what supplement is chosen, always follow package instructions. I also like to track how I feel for a couple days to a week whenever trying something new. This can help you discern if what you are taking is truly helping. Additionally, it is always good to consult with a licensed and certified medical practitioner if you have medical conditions and/or if you are taking other medications.

Adding Adaptogens into your diet

Integrating adaptogens does not always mean you have to add a supplement. Integrating adaptogens into your diet can be a delicious and convenient way to harness their stress-relieving and health-promoting benefits. Here are some ways to incorporate adaptogens into your daily meals and snacks:

  1. Herbal Teas: Brew a soothing cup of herbal tea infused with adaptogenic herbs like ashwagandha, holy basil, or licorice root. You can either use loose herbs or opt for pre-packaged herbal tea blends designed to promote relaxation and stress relief. My go to is Buddha Teas; specifically the Calm Buddha Blend.
  2. Smoothies: Add adaptogenic powders or tinctures to your morning smoothie for an extra boost of stress-busting goodness. Ingredients like ashwagandha powder, maca root powder, or rhodiola extract can easily be blended with fruits, leafy greens, and your choice of liquid for a nutritious and energizing beverage.
  3. Golden Milk: Golden milk, also known as turmeric latte, is a warming and comforting drink made with turmeric, spices, and milk (or a dairy-free alternative). Enhance its stress-relieving properties by adding adaptogens like ashwagandha powder or reishi mushroom extract for a soothing bedtime treat.
  4. Energy Balls: Whip up a batch of homemade energy balls or bars using adaptogenic ingredients like dates, nuts, seeds, and adaptogen powders such as maca or ashwagandha. These convenient snacks provide a quick and nourishing way to combat stress and boost energy levels throughout the day. This is my favorite option as they make for quick on-the-go snack!
  5. Soups and Stews: Incorporate adaptogenic herbs and mushrooms into your favorite soups and stews for a comforting and immune-supporting meal. Reishi mushrooms, astragalus root, and holy basil can add depth of flavor and health benefits to hearty dishes like chicken soup or vegetable stew.
  6. Salad Dressings: Create homemade salad dressings infused with adaptogenic herbs like rosemary, thyme, or sage. These aromatic herbs not only enhance the flavor of your salads but also provide antioxidant and anti-inflammatory benefits to support overall health and well-being. I find a lot of recipes on Pinterest that are easy to make and spruce up a salad in no time!
  7. Infused Oils and Vinegars: Make your own infused oils and vinegars using adaptogenic herbs and spices like garlic, ginger, or turmeric. Use these flavorful infusions to dress salads, marinate meats, or drizzle over roasted vegetables for a tasty and healthful addition to your meals.
Photo by Charlotte May on Pexels.com
Health Benefits Beyond Stress Management:

While adaptogens are widely known for their ability to support stress management, their benefits extend far beyond just that and are too good not to mention here. They include:

  1. Improved Energy and Stamina: Adaptogens help to optimize energy levels by supporting the body’s natural energy production pathways, making them valuable allies for combating fatigue and promoting vitality.
  2. Enhanced Mental Clarity and Focus: By reducing stress and supporting cognitive function, adaptogens can improve mental clarity, concentration, and overall cognitive performance.
  3. Balanced Mood and Emotional Well-being: Adaptogens have mood-regulating properties that help to reduce anxiety, uplift mood, and promote emotional balance, enhancing overall well-being.
  4. Immune System Support: Many adaptogens possess immune-modulating properties that help to strengthen the body’s natural defense mechanisms, making them valuable for maintaining immune health, especially during times of increased stress.

“Integrating adaptogens does not always mean you have to add a supplement. Integrating adaptogens into your diet can be a delicious and convenient way to harness their stress-relieving and health-promoting benefits.”

By incorporating adaptogens into your diet in creative and delicious ways, you can support your body’s natural resilience to stress and promote overall well-being from the inside out. Experiment with different adaptogenic herbs and recipes to discover what works best for you and enjoy the soothing benefits of these powerful botanicals. Whether it’s ashwagandha, rhodiola, holy basil, or reishi mushroom, incorporating adaptogens into our daily routine can be a transformative step towards a healthier and more resilient life.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/09/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Kennedy, D. O., & Wightman, E. L. (2011). Herbal extracts and phytochemicals: Plant secondary metabolites and the enhancement of human brain function. Advances in Nutrition, 2(1), 32–50. https://doi.org/10.3945/an.110.000117
  2. Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. https://doi.org/10.1097/md.0000000000017186
  3. Mishra, L. C., Singh, B. B., & Dagenais, S. (2000). Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): A review. Alternative Medicine Review, 5(4), 334–346.
  4. Panossian, A., & Wikman, G. (2009). Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Current Clinical Pharmacology, 4(3), 198–219. https://doi.org/10.2174/157488409789375311
  5. Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188–224. https://doi.org/10.3390/ph3010188
  6. Panossian, A., & Wilkman, G. (2011). Pharmacology of Rhodiola rosea. Current Pharmaceutical Design, 17(35), 42-57. https://doi.org/10.2174/138161211795649485
  7. Panossian, A., & Wagner, H. (2005). Stimulating effect of adaptogens: An overview with particular reference to their efficacy following single dose administration. Phytotherapy Research, 19(10), 819–838. https://doi.org/10.1002/ptr.175
  8. Puri, D., & Sharma, R. (2012). Relevance of standardization and scientific validation of botanicals in herbal medicine. Journal of Chemical and Pharmaceutical Research, 4(1), 476–483.
  9. Sarris, J., McIntyre, E., & Camfield, D. A. (2013). Plant-based medicines for anxiety disorders, part 1: A review of preclinical studies. CNS Drugs, 27(3), 207–219. https://doi.org/10.1007/s40263-013-0041-0
  10. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: A Rasayana (rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, 8(5 Suppl), 208–213. https://doi.org/10.4314/ajtcam.v8i5s.9

Hydrate to Liberate: The Role of Water Intake in Stress Management

by Roxy Functional Wellness, posted in Health & Wellness, stress management

In our fast-paced world, stress has become an almost inevitable part of our daily lives. Whether it’s the pressure of deadlines at work, personal relationships, or the constant barrage of information, stress can manifest in various ways and take a toll on our physical and mental well-being. While there are numerous strategies to cope with stress, one often overlooked yet powerful tool is right at our fingertips – water.

Water is not just essential for our survival; it plays a crucial role in maintaining our overall health and well-being. From aiding digestion to regulating body temperature, every cell, tissue, and organ in our body relies on water to function properly. However, its impact on stress management is often underestimated.

“Pure water is the world’s first and foremost medicine.” – unknown

When we’re stressed, our bodies undergo physiological changes, triggering the release of stress hormones like cortisol and adrenaline. These hormones prepare us for the “fight or flight” response, which can lead to increased heart rate, shallow breathing, and heightened tension in muscles. Here’s where hydration comes into play.

Proper hydration is essential for optimal brain function and mood regulation. Studies have shown that even mild dehydration can impair cognitive function, memory, and attention, making it harder to cope with stressors effectively. Dehydration can exacerbate feelings of fatigue and irritability, further amplifying the negative effects of stress on our mental health.

So How Much Water?

So, how much water should you drink to stay adequately hydrated and support stress management? While individual needs vary based on factors like age, weight, activity level, and climate, a general guideline is to aim for around 8 glasses of water per day, which is roughly 2 liters or at least half of your body weight in pounds. For example, if a women weighs 120lbs, she would need to get at least 60oz of water daily. However, this can vary, and some people may need more or less depending on their circumstances.

Photo by Cats Coming on Pexels.com

Watch for Pitfalls

One common mistake many of us make is relying on caffeinated beverages like coffee or energy drinks to keep us alert and focused, especially during stressful times. While caffeine can provide a temporary energy boost, it can also contribute to dehydration due to its diuretic effects. Moreover, excessive caffeine consumption can disrupt sleep patterns and exacerbate feelings of anxiety and agitation. My rule of thumb is that I do not drink coffee past noon. This was a big change for me, however, I noticed that I was less fatigued in the afternoon and slept better at night by making that change.

Instead of reaching for that extra cup of coffee, consider swapping it out for a refreshing glass of water or herbal tea. Not only will it help keep you hydrated, but it can also promote a sense of calm and clarity, making it easier to tackle challenges with a clear mind.

In addition to plain water, incorporating hydrating foods like fruits and vegetables into your diet can also contribute to your overall fluid intake. Foods with high water content, such as cucumbers, watermelon, and oranges, can help you stay hydrated while providing essential vitamins, minerals, and antioxidants that support stress resilience.

So what can you do to incorporate more water into your day? Here are some helpful tips:

  1. Set Reminders: With the hustle and bustle of daily life, it’s easy to forget to drink water regularly. Set reminders on your phone or use apps designed to track water intake. Establishing a routine can help make hydration a habit.
  2. Carry a Reusable Water Bottle: Invest in a durable, reusable water bottle and take it with you wherever you go. Having water readily available makes it more likely that you’ll sip on it throughout the day. Keep it visible on your desk or in your bag as a constant reminder to hydrate. I also find using a consistent water bottle takes the stress off of tracking how much I am drinking throughout the day (thank you, Stanley cup!).
  3. Flavor Infusions: If plain water doesn’t entice you, consider infusing it with natural flavors like lemon, cucumber, mint, or berries. Not only does this add a refreshing twist to your hydration routine, but it also encourages you to drink more water without added sugars or calories. I love the True Lemon Brand flavoring for their great taste and non-use of artificial sweeteners, flavors, GMOs, or preservatives.
  4. Track Your Intake: Keep track of your water consumption using a journal, smartphone app, or even a simple tally system. Seeing your progress visually can motivate you to reach your hydration goals and adjust your intake as needed.
  5. Associate Water with Daily Activities: Linking water consumption with daily activities can help you remember to drink throughout the day. For example, drink a glass of water first thing in the morning, before each meal, or after completing a task at work. By integrating water breaks into your routine, you’ll ensure consistent hydration throughout the day.

Prioritizing adequate water intake is a simple yet powerful strategy for managing stress effectively. By staying hydrated, you’re not only supporting your physical health but also equipping yourself with the mental clarity and resilience needed to navigate life’s inevitable challenges. So, the next time you feel the weight of stress bearing down on you, reach for a glass of water and hydrate your way to a calmer, more balanced state of mind. Your body and mind will thank you for it.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/15/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Armstrong, L. E., & Ganio, M. S. (2019). Relationship between water metabolism and exercise-induced dehydration: Hormonal and physiological markers. Journal of Athletic Training, 54(7), 785–791. https://doi.org/10.4085/1062-6050-54.7.08
  2. Benton, D. (2011). Dehydration influences mood and cognition: A plausible hypothesis? Nutrients, 3(5), 555–573. https://doi.org/10.3390/nu3050555
  3. Grandjean, A. C., & Grandjean, N. R. (2007). Dehydration and cognitive performance. Journal of the American College of Nutrition, 26(5), 549S–554S. https://doi.org/10.1080/07315724.2007.10719650
  4. Kenney, W. L., & Chiu, P. (2001). Influence of age on thirst and fluid intake. Medicine and Science in Sports and Exercise, 33(9), 1524–1532. https://doi.org/10.1097/00005768-200109000-00015
  5. Maughan, R. J., & Murray, R. (2019). Hydration and health: A review. Nutrition Bulletin, 44(3), 277–304. https://doi.org/10.1111/nbu.12305
  6. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
  7. Pross, N., Demazieres, A., Girard, N., Barnouin, R., Metzger, D., Klein, A., & Perrier, E. (2014). Influence of progressive fluid restriction on mood and physiological markers of dehydration in women. British Journal of Nutrition, 111(2), 313–321. https://doi.org/10.1017/S0007114513002354
  8. Shirreffs, S. M. (2003). Markers of hydration status. European Journal of Clinical Nutrition, 57(Suppl 2), S6–S9. https://doi.org/10.1038/sj.ejcn.1601905
  9. Stachenfeld, N. S. (2008). Acute effects of sodium ingestion on thirst and cardiovascular function. Current Sports Medicine Reports, 7(4 Suppl), S7–S13. https://doi.org/10.1249/JSR.0b013e31817f19d7
  10. Szinnai, G., Schachinger, H., Arnaud, M. J., Linder, L., & Keller, U. (2005). Effect of water deprivation on cognitive-motor performance in healthy men and women. The American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 289(1), R275–R280. https://doi.org/10.1152/ajpregu.00765.2004

Nourishing Your Way to Stress Relief: The Role of Nutrition in Stress Management

by Roxy Functional Wellness, posted in Health & Wellness, stress management

As we continue to focus on stress management in light of Stress Awareness Month, it’s essential to recognize that our diet plays a crucial role in managing stress levels. While stress is an inevitable part of life, how we nourish our bodies can significantly impact our ability to cope with it. This is something that I personally find fascinating and have felt the effect of in my own life. Sometimes little minor “tweaks” in our diet can make big changes that affect multiple areas in our physical, mental, and emotional health. Adopting a holistic approach to nutrition can empower us to better manage stress and promote overall well-being.

Holistic Nutrition: A Foundation for Stress Management

Holistic nutrition emphasizes the importance of nourishing the body, mind, and spirit as interconnected parts of our overall health. It goes beyond simply counting calories or focusing on individual nutrients, instead emphasizing whole, minimally processed foods that provide a broad spectrum of essential nutrients (no—it’s not just eating grass as my husband loving jokes!).

When it comes to stress management, a holistic approach to nutrition involves macronutrients, including carbohydrates, proteins, and fats. Macronutrients are essential for providing the body with energy and supporting various bodily functions. Maintaining a balanced intake of these macros is crucial for stable energy levels and mood regulation.

Let’s Talk Carbs

The recommended daily intake of carbohydrates varies depending on factors such as age, sex, activity level, and overall health goals, but a general guideline is around 45-65% of total daily calories. Complex carbohydrates, found in foods like whole grains, fruits, and vegetables, provide sustained energy and are rich in fiber, vitamins, and minerals. In contrast, simple carbohydrates, found in foods like sugary snacks, sodas, and white bread, are quickly digested and can cause rapid spikes and crashes in blood sugar levels. Frequent sugar spikes followed by crashes can cause the body to become alarmed and release stress hormones, such as Cortisol. Stress hormones are essential when we need them, but if they are too frequently used or secreted in too large amounts, they can cause decreased immune function, mental and emotional stress, adrenal fatigue, GI issues, inflammation…the list goes on! Ultimately, balance is key. We need carbs in our diet, but in moderation.

“Let food by thy medicine and medicine be thy food.” – Hippocrates
Get That Protein in

Again, the recommended daily intake of protein varies based on factors such as age, sex, activity level, and overall health goals. Generally, the average adult should aim for about 0.8-1.0 grams of protein per kilogram of body weight per day. For example, a sedentary adult weighing 70 kilograms would need approximately 56 grams of protein per day, while a more active individual or someone looking to build muscle may require slightly more. Good sources of protein include lean meats like chicken breast, fish, tofu, legumes, and dairy products such as Greek yogurt, which are vital for supporting neurotransmitter production and muscle repair. My constant mantra is “muscle eats fat”. The more muscle we can develop (and hang on to!), the more fat our body burns and the better hormone and mental stability we can achieve.

Fats Aren’t All Bad

Last, but definitely not least are fats. The recommended daily intake of fat also varies depending on factors such as age, sex, activity level, and overall health goals, but it generally ranges from 20-35% of total daily calories. When it comes to fats, it’s crucial to differentiate between good fats and bad fats. Good fats, such as monounsaturated and polyunsaturated fats found in foods like avocados, nuts, seeds, and fatty fish, are essential for physical, mental, and emotional well-being. These fats play a vital role in supporting brain function, hormone production, and cell membrane integrity, while also helping to reduce inflammation and support heart health. In contrast, bad fats, such as trans fats and excessive saturated fats found in processed foods, fried foods, and some animal products, can contribute to inflammation, heart disease, and other health issues when consumed in excess. Incorporating a variety of good fats into your diet can promote optimal health and vitality.

Photo by Polina Tankilevitch on Pexels.com
Don’t forget these essential components of a holistic diet!
  1. Fiber-Rich Foods: Fiber is known for its ability to promote digestive health and keep blood sugar levels stable. Foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, can help prevent energy crashes and mood swings associated with fluctuating blood sugar levels. Fiber is also great when trying to curb those pesky cravings! The recommended amount of fiber per day ranges from 25-45g.
  2. Magnesium-Rich Foods: Magnesium is a mineral that plays a key role in regulating stress responses and promoting relaxation. Incorporating magnesium-rich foods like leafy greens, nuts, seeds, and whole grains can help support a sense of calmness and reduce anxiety. More to come on the benefits of Magnesium!
  3. B Vitamins: B vitamins are essential for converting food into energy and supporting the nervous and adrenal system. Foods such as leafy greens, legumes, whole grains, eggs, and lean meats are rich sources of B vitamins, particularly B6, B12, and folate, which are important for neurotransmitter synthesis and mood regulation.

Practical Tips for Incorporating Stress-Relieving Foods

  1. Start Your Day Right: Begin each day with a balanced breakfast that includes a mix of carbohydrates, protein, and healthy fats to fuel your body and stabilize blood sugar levels.
  2. Snack Smart: Opt for nutrient-dense snacks like nuts, seeds, Greek yogurt with berries, or sliced vegetables with hummus to keep energy levels steady throughout the day.
  3. Load Up on Leafy Greens: Incorporate leafy greens such as spinach, kale, and Swiss chard into your meals to boost your intake of magnesium and B vitamins.
  4. Choose Whole Grains: Replace refined grains with whole grains like quinoa, brown rice, oats, and barley to increase your fiber and nutrient intake.
  5. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, as dehydration can exacerbate feelings of stress and fatigue.
  6. Limit Stimulants: Reduce your intake of stimulants like caffeine and alcohol, as they can disrupt sleep patterns and contribute to feelings of anxiety.

Incorporating a variety of nutrient-dense foods into your diet can provide the essential nutrients needed to support stress management and promote overall well-being. By focusing on whole, minimally processed foods rich in fiber, magnesium, and B vitamins, you can nourish your body and mind, enabling you to better cope with life’s inevitable stressors. Remember, small changes in your diet can lead to significant improvements in your ability to manage stress and enjoy a healthier, more balanced life.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

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Harvard T.H. Chan School of Public Health. (n.d.). The nutrition source. https://www.hsph.harvard.edu/nutritionsource/

Mayo Clinic. (2022). Fiber: How to increase the amount in your diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

MedlinePlus. (2022). Dietary fats explained. https://medlineplus.gov/dietaryfats.html

National Institutes of Health Office of Dietary Supplements. (n.d.). Magnesium: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

National Institutes of Health Office of Dietary Supplements. (n.d.). Vitamin B6: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

National Institutes of Health Office of Dietary Supplements. (n.d.). Folate: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

United States Department of Agriculture. (2022). ChooseMyPlate. https://www.choosemyplate.gov/

Whitney, E., Rolfes, S. R., & Crowe, T. (2015). Understanding nutrition (14th ed.). Cengage Learning.