Posts

What peeing during the night says about your health

Do you think that waking up to pee at night is just a normal part of aging? It may be common, but it may not be normal. Our bodies operate on circadian rhythms, an internal clock that determines when bodily processes, like sleep, like going to the bathroom, like when to wake up are supposed to happen.  In the morning, the sun […]

How to Recover from Burnout

Burnout is something all too many of us have experienced…especially during 2020. Burnout is caused by prolonged exposure to stress. It’s an all consuming exhasution: physical, mental and emotional.
As the pandemic continues, tensions over human rights and politics grow, we try to adapt our work, school and other elements of life to a remote/virtual format… so many of us are experiencing exhaustion caused by the “new normal”.

 


In line with this, today I would love to share some insights and solutions from this great book by doctors Emily and Amelia Nagoski called Burnout.
 

What causes Burnout

Quoting from Emily in her interview with Brene Brown on Brene’s podcast Unlocking Us, she said “Emotions have a beginning, a middle, and an end. A lot of us are taught to believe that if we fix the problem that caused the stress or the emotion, then we will have dealt with the emotion itself. It turns out, no, there is a disconnect…”
 
It turns out, we need to complete the cycle of our emotions. As they describe, we need to keep going through the tunnel and not getting stuck in the middle of it–that’s when burnout happens. Our digestive systems, hormonal system, cardiovascular systems, nervous systems…really ALL systems take a toll when stressful feelings don’t get processed.

 
Preventing and Recovering from Burnout

The great news? You don’t have to wait for the stressor–the thing that was causing you stress–to go away before you complete your stress cycle. You can use some easy and free methods to help yourself complete the stress cycle so that you don’t get stuck in the harmful phases of it. I love the tools they share in their book and recommend you check it out. I’ll share several that I already knew about and use daily–they absolutely work.
 
1) Physical activity.
 
Walking, running, dancing–It can be any movement, but by moving your body around, it allows you to process those stress chemicals and boost your feel-good chemicals which results in helping you move through the stress cycle.
 
2) Breathing
 
This is a cornerstone in any emotional self-regulation strategy like HeartMath. When you turn your attention to your breath and you make your breath slower and deeper, it’s like hitting reset on your stress cycle.
 
Breathing is the simplest and gentlest way to calm down your emotions and the nervous system. Just breathe, feel the air entering your body as you breathe in and feel it when you breathe out.
 
3) Laughter
 
Laughter (like really great belly laughter, not fake laughing) will move you through the stress cycle.
 
Doctors Emily and Amelia also mention the following tips:
 
1) Positive social interaction.
 
The stress response happens to deal with a threat to the body (real or imagined), so in order to complete the stress response, your body must feel safe. Positively connecting with another person, making you feel comfortable and safe, tells your body that it’s okay now–it’s safe now to end the stress cycle.
 
 2) Affection
 
Did you know that just a 20-second hug has the power to improve your mood and normalize your blood pressure and heart rate? The cuddle hormone oxytocin is released by the body when hugging or snuggling up. Pets are great for this too if you happen to live alone.
 
3) Crying
 
Newsflash: It’s okay to cry! In fact, the physical aspect of crying, not the emotional part, is a powerful way to complete the stress cycle and shift energy. To do this, you can focus on crying itself rather than the painful thoughts and feelings.
 
4) Creative Expression
 
Creating something is one of the best ways you can transform your emotions–your energy–into something. You can paint, crochet, build, or create anything. It’s a way for you to put your emotions in a “safe place outside of yourself.”
 
I hope that these tips will help you manage your stress and prevent you from experiencing burnout.
 
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
 
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca

How to Prevent and Recover from Adrenal Imbalance!

Today I want to talk with you about the connection between your stress response and symptoms you might be experiencing.

If you have nonspecific symptoms such as pain and weakness in different parts of your body, sleep disturbance, and digestive problems in addition to feeling nervous, chances are you may have some adrenal hormone imbalance.
 
When you are stressed, your adrenal glands, which are just situated on top of your kidneys, produce adrenaline and cortisol. These hormones create change in your body to prepare yourself for the threat or potential danger.


 
We call this the fight-or-flight response. At this stage, you may feel your heart pounding and your energy level increased. Your body is ready to face whatever source of harm there may be.
 
When the stressful situation is gone, your cortisol–which is famously known as the stress hormone–goes back to normal as your adrenal now stops producing it in excess. Your body starts to function normally and your vitals go back to their regular normal rhythm.
 
You weathered the stress. Thanks to cortisol.
 
But when stress is constant (as it has been for many of us lately!) and when you’re always in that fight-or-flight response, this wreaks havoc on your hormones.
 
Adrenal hormone imbalance starts when cortisol levels shoots up. As I mentioned, at first, you’ll be full of energy and you may even feel good during this time. However, if you don’t take control of your health–I mean, you’re not making lifestyle changes to ease your stress, your cortisol will soon drop down. You’d then experience tiredness and some other symptoms I mentioned above until you’d be too exhausted to even do your basic daily activities.
 

The Gut-Adrenal Connection

Now, there’s an important link between your adrenals and your gut.
 
Two adrenal hormones play a role in gut health by boosting immunity and reducing inflammation. One is cortisol (as we’ve been talking about), and the other is DHEA (stands for dehydroepiandrosterone).
 
Cortisol is the main anti-inflammatory hormone in the gut. BUT, when cortisol gets imbalanced in the way I’ve been discussing, that imbalance actually leads to an INCREASE in inflammation and can lead to develop digestive issues.
 
DHEA is a repair and maintenance hormone. DHEA also protects your gut from disease-causing bacteria, so it’s important in preventing gut infections and repairing damage to your gut cells that occur for all of us during our lifetime.
 
It’s important to keep these 2 adrenal hormones balanced. As you can see, they are very important to your overall health, especially your gut health. If your gut health breaks down, it’s just a matter of time before you’re at increased risk for symptoms and disease.
 

4 Tips for Supporting Your Adrenals

Here’s how to support your adrenals so you can prevent adrenal imbalance or help your body recover from it:

  • Detox from coffee – Caffeine keeps you in the fight-or-flight mode (which is part of why we like it!). It actually increases brain activity, triggering the pituitary gland to stimulate the adrenal glands to produce hormones. When you are already stressed and already have a demand to produce more stress hormones, it’s not a healthy combo. It leads to burnout. To reverse that, try replacing your daily cup of coffee with coffee that has adaptogens that support your adrenals (like Alphay “RIch Black” or Four Sigmatic). You can slowly mix your regular coffee with one of these healthier versions or you can slowly switch to decaf which is another good option. If you’re used to drinking multiple cups per day, consider swapping some of them out for other beverages like hot or iced tea or a bubbly water.
  • Get enough sleep – This is timeless advice. I think I have repeated this a gazillion times! Your body needs 7-8 hours of sleep each night. This is especially important during this stressful time in history, so be kind and make sure you support yourself to get enough good quality sleep.
  • Eat healthy – Yes, this never goes out of style! Eat natural, whole-foods–fresh vegetables and fruits, protein, and healthy fats. Kick high-sugar foods and processed foods out of your life (at least out of your normal routine)
  • Manage stress – If you haven’t yet tried self-care practices to keep your stress levels low, then now is the time to do it. How about mindfulness practices such as yoga and meditation? If you are anxious about something, journal, talk with someone or think of some solutions you can put into action. My favorite way to manage stress is HeartMath. I’ve been using these tools for many years and they are so helpful to shift the inevitable feelings of stress/worry/frustration that come up on a daily basis! The important point is to make some form of healthy, effective stress regulation part of your daily life.

I bet a lot of us have our fight-or-flight mode on right now due to the pandemic. I don’t want to see you get burned out and health compromised. We have to take care of ourselves more during these trying times.
 
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!

~Rebecca