Body and Soul Maintenance: Base Stress Management

From a very young age we are taught about stress and stress management techniques.  But let's be realistic.  Contemporary human lives hardly allow time for the "breaks" we need to manage our stress properly. In countries like America, taking a break is equated to a "break in productivity" not a resting point for our hard working brains and bodies.  That seems backwards to me.  If taking a break and managing your stress was promoted in our workplaces and busy lives then don't you think people would in turn be more focused therefore turning out more productivity for our schools, our communities, our workplaces?  I was a very intense student and I LOVED school.  So intense, in fact, that it would make me sick sometimes both physically and mentally.  That is when my Mom stepped in and developed "mental health days" as she would call them.  A chance for me to stay home and recharge my battery.  Man were they helpful and a secondary benefit was getting to spend time with her and sometimes my sister too.  What is the point of my babble?  The point my friends is that the first step in stress management is recognizing the benefits of it and making it a priority.  This way when you are asked to do something that may just push you over your limit you can have the confidence to say NO and truly know that that one NO now means multiple yeses in the future.
Step two in my stress management plan would be to get getting your body to a good base level to handle stress.  This means finding your optimal weight, developing an exercise routine, getting the proper nutrition and ensuring a good nights sleep.  Now I understand that "optimal weight" probably made many of you sigh.  Of course we all want to look our best but who has the time?!  We all do. And this does not mean six pack abs and a killer hiney.  It's about time we put aside our vanity and figure out what weight is prime for our structure and think about cardio, weight lifting, stretching etc. in terms of head,  heart and bone health.  If you can reteach your self to that about this way than exercising should be as natural as eating 3 (or more) meals a day. Not to go off on a tangent about this but if you have time to watch your favorite TV show then you have time for 20 minutes of exercise.  It doesn't have to involve a gym either.  Take your cell and go for a walk while catching up with a long distance friend.  Ride your bike to the store to get those last minute dinner items.  Do some laps in the pool.  Okay I think you get the point. 
Focusing on your nutrition (or body fuel as I like to call it) means getting as many whole foods as possible and eliminating processed foods and refined sugars.  This ensures that the vitamins and minerals are present for your body to utilize.  While I do believe in "everything in moderation" there is a line.  Processed foods even in moderation are still processed and therefore lack nutrient value and add to your bodies stress level.  My best advice is keep it simple.  Stick to good quality lean meats and fresh produce.  Add in some whole grains and LOTS of spices.  Pre-pare or put together as many meals as you can so you don't find yourself in a "my stomach is eating itself so give me anything" situation. Change your mindset about food by asking every time you eat something...What is this doing for my body? How am I helping my machine run? Not how many calories or fat or sugar.  Make your treats really worth it and pick the better option.  Chocolate is a good example.  If its a choice between real dark chocolate and milk chocolate go for the dark and if you find it too bitter get one that has dried fruit in it.
SLEEP! This is where I need to take my own advice.  That's because I really don't care for sleep.  As a child I was up with the sunrise and had a hard time falling asleep.  I dread sleep.  It's so boring.  But recently through my research I am learning how absolutely key sleep is to keeping the machine running at optimal performance.  Lack of sleep can lead to memory loss, depression, hormonal imbalance, slow healing and sickness recovery, body inflammation, high blood pressure, weight gain, I could go on and on.  It is recommended that we get at least 7 hours a night to achieve results. 

Mindset, exercise, nutrition and sleep!  Put these things first on your priority list and you are setting yourself for success in handling stress. 

Body and Soul Maintenance: Stress and our Bodies

Stress is the body's reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses-WebMD

That doesn't sound so bad, right? Well in most cases "stress" is not bad for us.  In fact, the human body is designed to handle stress and react to it.  Think of our very distant ancestors.  Their body's reaction to stress saved them on multiple occasions from wild animal attacks and dangerous situations.  Here is why:

When your body is exposed to a stressor your nervous system releases specific stress hormones. Your hypothalamus signals your adrenal glands to release adrenaline and cortisol.  Your heart rate speeds, your breathing gets heavier, your blood pressure rises and your metabolism kicks in.  More blood is sent to your muscles in preparation to react.  Your pupils dilate making your vision more acute. Your liver releases stored glucose for energy and sweat helps to cool your body. You are ready to GO and at your peak performance level!

Again, not so bad right?  Stress becomes a problem for our bodies when it is constant.  When our body doesn't take breaks from this process it gets worn down leaving us vulnerable to many other issues.

Below is a list of possible symptoms and reactions to chronic constant stress on a human body:
 (taken from the American Institute of Stress's Website)

• frequent headaches, jaw clenching or pain
• gritting, grinding teeth
• stuttering or stammering
• tremors, trembling of lips, hands
• neck ache, back pain, muscle spasms
• light headedness, faintness, dizziness
• ringing, buzzing, or popping sounds
• frequent blushing, sweating
• cold or sweaty hands and feet
• dry mouth, problems swallowing
• frequent colds, infections, herpes
• rashes, itching, hives, "goose bumps"
• unexplained or frequent "allergy" attacks
• heartburn, stomach pain, nausea
• excessive belching, gas
• constipation,diarrhea
• difficulty breathing, sighing
• sudden panic attacks
• frequent urination
• poor sexual desire or performance
• excessive anxiety, worry, guilt, nervousness
• increased anger, frustration, hostility
• depression, frequent, or wild mood swings
• increased or decreased appetite
• insomnia, nightmares, disturbing dreams
• difficulty concentrating,racing thoughts
• trouble learning new information
• forgetfulness, disorganization, confusion
• difficulty in making decisions
• feeling overloaded or overwhelmed
• frequent crying spells or suicidal thoughts
• feelings of loneliness or worthlessness
• little interest in appearance or punctuality
• nervous habits, fidgeting, feet tapping
• increased frustration, irritability, edginess
• over-reaction to petty annoyances
• increased number of minor accidents
• obsessive or compulsive behavior
• reduced work efficiency or productivity
• lies or excuses to cover up poor work
• rapid or mumbled speech
• excessive defensiveness or suspiciousness
• problems with communication or sharing
• social withdraw and isolation
• constant tiredness, weakness,fatigue
• frequent use of over the counter drugs
• weight gain or loss without dieting
• increased smoking, alcohol or drug use
• excessive gambling or impulse buying

AGHHH!  Did you get as sick of reading those as I did typing them?  And that list is in no way a comprehensive list. Think about it how many of those symptoms also fit the bill for major physical and mental illness that people are medically treated for on a daily basis.
NOTE: Women are twice as susceptible to stress overload then men.  That is why it is essential for women to care for their bodies on a REGULAR basis.  Come on ladies...stress management is just as important (more in my opinion) as beauty management so maybe next time you head out for that toxic mani-pedi you can get a relaxing essential oil massage instead.

Stay tuned for stress management advice, tips and techniques!

Body and Soul Maintenance: Intro

Doctors. Dentists. Dermatologists oh my! Our bodies are complicated!  When can you treat your own body and when should you look to an outside source/expert for help?  What things can you do on a daily basis to keep your body running at 110% without the threat of a complete breakdown (or even mini-breakdowns)?

I have always been hyper in-tune to my body.  The slightest bump or itch or tummy ache sends me into a diagnostic frenzy. When I was growing up, I thought that every abnormality or body function needed to be monitored and treated by a doctor.  And every time I felt sick I hoped there was a pill or shot that would instantly make me feel better.  As I have gotten older and have gotten to know my body better, I am realizing that while serious chronic or odd illnesses and pain should warrant a professional and sometime medicines, there are many preventative methods and natural treatments out there for us to take advantage of. NOTE:  I am not recommending you avoid the doctor in any way shape or form. Everyone's body is different and you need to do what makes you feel safe and healthy.  In fact here are some of the doctor visits I absolutely think you should keep on the yearly calender. 

For one, you may be an expert flosser and brush 5 times a day but when it boils down to it, a one/two time a year professional cleaning is a necessity for your health and longevity.  Think about it, the nourishment process starts here and this part of our body needs to be in tip-top shape in order to ensure a properly functioning immune system among other vital systemic functions. A dentist has the ability to see areas of concern that no matter how wide you open your mouth in the mirror you would not be able to see. 

Second, when it comes to dermatology appointments, in my opinion,  it depends on how familiar you are with the map of your body.  If your are regularly exposed to the sun (as we are in sunny FLA) and do not wear protective covering of some sort or if you know you just don't have the patience to do regular FULL body checks (taking advantage of a partner to help to look at the areas you cant get a good view of) then by all means keep that regular appointment.  If you are familiar with your own body and any abnormal patch of skin you see sets off an alarm to go ahead and get it checked out, then you could skip the regular visit have the dermatologists number at the ready when needed.

The gynecologist.  Yes, all women dread this yearly date we have with the pap smear but if there is one thing that women can do as a preventative and sometimes fearfully diagnostic...THIS IS IT!  Cervical cancer is the 5^th most common cancer in women worldwide with approximately 471,000 new cases diagnosed each year.  There are about 6 million new cases of HPV in the United States each year. A simple 5 minute test can lead to early detection of both of these diseases.  Not to mention a yearly visit to the GYN includes a thorough breast exam which women SHOULD be doing monthly (shamfully, I forget most of the time) until they enter in the mammogram stage of life.  Plus, we as women have an obligation to our children to give them the best possible start to life that we can.  The health of the reproduction system is key to doing this.

Men-I am at a loss here?  What systems and body parts should be monitored and/or tested on a regular basis? I would venture to say the prostate would be one.  I will have to research this some more. 

There are other professional tests that are a wise decision as our body ages and we become more susceptible to disease and debilitation such as colonoscopies and heart testing. But the point of this series of posts is not to recommend or deter you from going to the docs but more to inform you on how to AVOID the type of ailments that send us running to the doc in the first place.  How is this possible?  I would say for me it starts with optimal body and soul balance.  Everything from nutrition to stress management to knowing your family history and what symptoms may send up the red flag. My goal is to cover many topics related to the maintenance of our complicated machines including the motherboard: our brains.  Also, I would love to talk about the many other types of health and healing that are being practiced and widely available now.  Because we, as humans have the right and ability to control how our body's function just as much as we do over how our cars or computers run.  And let's face it, it takes constant maintainence to do most things that give us joy and value in life.   I think a little bit of body and soul maintenance on a regular basis yields major results in achieving a happy, healthy, meaningful life!