By Wendy Henrichs
Board Certified Chiropractic Pediatrician, Nutrition Counselor
The magic of the holiday season is upon us again and what a magical and joyous time it can be. It is true that there can be added stress during the holiday season, but there are some simple health hacks that will help control stress so you can enjoy all the magic and joy the holidays can bring you.
First, what really happens when you are under stress? Your body will release cortisol. Cortisol is your stress hormone and is released when your body is under physical stress, mental-emotional stress, chemical stress and environmental stress. It causes your heart rate and blood pressure to rise, along with your blood sugar. Your short-term memory will decrease, feelings of anxiety will increase and you will have trouble focusing.
When stress is chronic, your immune system is weakened, making you more susceptible to infections and illness; inflammation increases in your tissues and organs, causing changes in function and pain; you may develop high blood pressure and cardiovascular issues; your sleep is disrupted, causing fatigue; your bone density decreases, leading to osteopenia and osteoporosis; your digestive system does not work the way it supposed and can lead to GERD, IBS and ulcers; your sex drive is lowered; and your adrenal glands can become fatigued. You may also have trouble maintaining a healthy weight, even though you are working at eating right and exercising regularly.
You cannot always avoid the stressors of life, especially during the holidays, but you can minimize how stress affects you with these simple health hacks.
- Deep breathing: There is an untapped superpower in deep breathing. A minute of deep breathing will lower your cortisol levels. Deep breathing has been shown to significantly lower your blood pressure and heart rate. Breathing helps to eliminate toxins and it oxygenates your blood. Have you ever been in a stressful situation and taken a deep breath or two? I bet you felt better. Today’s smart watches even tell you to take a deep breathing time out. Take a deep breathing time out during your morning coffee break or over your lunch hour after a short walk. Practice a minute or two of deep breathing before you go to sleep and enjoy a more restful slumber. Any time you start to feel anxious or worried, pause and take five deep breaths – breathing from your belly and really filling your lungs with air. I practice this regularly, and it has been life-changing for me.
- Get up and move: Getting daily movement will burn up cortisol, whether in form of aerobic exercise such as swimming, biking, rowing, running, skiing, jogging, walking or the elliptical machine. Yoga and weight training will have a similar effect. Yoga also harnesses the power of your breath to reduce cortisol, move toxins and oxygenate your blood. Weight training will increase your metabolism long after your workout with the added benefit of making it easier to maintain a healthy weight. It does not matter what form or exercise you choose, just get up and move this holiday season.
- Unleash the power of magnesium: Magnesium is a mighty mineral that is involved in over 250 chemical reactions every second. Many of us do not get enough magnesium, and it is depleted during times of anxiety and stress. Its function is impaired by alcohol and too much caffeine. It is involved in energy production and it aids in controlling your blood sugar and plays a role in controlling blood pressure, muscle function, nerve function and bone health. Magnesium is involved in the production of your master antioxidant glutathione, which keeps your immune system strong and will also reduce feelings of anxiety and depression and prevent leg cramps. Magnesium is abundant in green leafy vegetables such as kale, spinach and collard greens. It is found in beans, whole grains, avocados, cashews, sunflower seeds, pumpkin seeds, peanuts, chia seeds, plain yogurt and soymilk. Magnesium L-threonate (magtein) is the only supplement form of magnesium that crosses the blood brain barrier, aiding in the reduction of brain fog, anxiety and depression, along with improving your memory. You can amp up your diet with magnesium-rich foods and take a magnesium supplement daily to ensure you are getting enough of this magnificent mineral. Taking a magnesium rich epsom salt bath will not only relax you, but will aid in reducing muscle aches and pains.
- Clean eating and added sugar: Eating a clean diet of organic meats and poultry, wild-caught fish and organic fruits and vegetables will cut down on a large source of toxins that adds stress to your system, leading to the release of cortisol. Sugar causes your insulin to rise, and cortisol is released to combat increases in insulin in the blood. This causes all the same effects as if you were under stress. There are many dietary indulgences during the holiday season that you should enjoy, but eat a clean diet and eliminate added sugar as much as you can to help control the negative effects of holiday stress.
Enjoy all the magic and joy of this holiday season with your family and friends and use these simple health hacks to decrease and eliminate the negative effects of holiday stress.
Remember, it is never too late to make a shift in health.
Dr. Wendy Henrichs provides comprehensive chiropractic care among other services, including pregnancy, newborn and pediatric care, post-concussion and sports performance, nutrition counseling and wellness services at Timberland Chiropractic. Visit www.timberlandchiropractic.com, Instagram, Facebook, LinkedIn or call 715-362-4852.