During the holiday season, we tend to get overwhelmed and stressed as we want everything to be “perfect.” We are also pulled in many different directions as parties and gatherings become more frequent. This holiday season, let’s all commit to managing our stress better and in turn improving our health.
75-90% of all visits to health care providers are connected to stress related conditions (American Institute of Stress)
50% of all illnesses are caused by stress
STRESS is something we all have to some degree in our lives. It is a natural, physical and mental reaction to life experiences. We have both positive and negative stress in our lives.
What does stress do? Overall, stress affects the central nervous system. More specifically the autonomic nervous system, which is made up of the sympathetic and parasympathetic nervous systems.
Our Sympathetic Nervous System is our “fight or flight” system, commonly referred to as the “red” zone. It’s when adrenaline kicks in and results in an increase in cortisol levels
We tend to stay here chronically due to everyday stressors. Things such as, over-scheduling ourselves, working out too much, a chaotic home life or a combination of any of these factors cause us to stay in a state of “fight or flight.”
And it's when we stay here chronically, that our cortisol levels remain high, forcing our bodies to:
-hold onto excess weight
-experience more fatigue
-put strain on our immune systems
-experience more digestive issues.
We want to get out of the “red” zone and move to the “green zone” so our cortisol levels lower and we give our bodies the opportunity to use fat as fuel.
Our Parasympathetic Nervous System is our “rest and digest, repair” system, the "green" zone.
Notice that word “repair,” this is so important for anyone that might overdo it with workouts or over-commitments with family or work. Our body NEEDS to repair, it needs relaxation.
Ideally this happens on a daily basis.
How do we do this?
Stress Management Techniques: Engage in stress-reducing activities such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature (get outside for a walk, even if it’s chilly)
Here are some examples of breathwork:
*Equal Breath: Inhale for 4, Exhale for 4-focus on expanding your diaphragm-taking your breath out of your chest–you can do this anywhere
*Box Breathing: Inhale for 4, Hold for 4, Exhale for 4, Hold for 4–teaches you to breathe rhythmically-controlling hyperventilation. Eases panic and worry
*Count to 10: slowly count to 10
Healthy Eating Habits: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats. All meals and snacks should be a combination of protein + fat +fiber. Practice mindful eating and be aware of emotional triggers for overeating.
Regular Physical Activity: Incorporate regular exercise into your routine, aiming for a combination of cardiovascular exercise, strength training, and flexibility exercises to support overall health and weight management. Remember to schedule rest days as well!
Prioritize Rest AND Sleep: Aim for 7-9 hours of quality sleep each night by establishing a regular sleep schedule, creating a relaxing bedtime routine, and minimizing exposure to screens and stimulating activities before bed. We all know sleep is important but REST is just as important. Gone are the days of recommending workouts 7 days a week. Our bodies need time to REST and RECOVER. Make sure you are taking down time to let your body repair.
Seek Support: Reach out to friends, family, or a healthcare professional for support when experiencing chronic stress. Building a strong support network can provide emotional validation and practical assistance in navigating stressors.
Time Management and Boundaries: Learning to prioritize tasks, set realistic goals, and establish healthy boundaries can help reduce feelings of overwhelm and prevent burnout during this crazy time of year. Learning to say “no” when you are not 100% committed is a great place to start with managing chronic stress.
*As life speeds up during the holidays, it’s easy to let these healthy habits go, but commit to keeping up with these routines (or start implementing them now so they become part of your routine) as the holidays draw closer. You deserve to feel good in your body and to have energy to enjoy time with your family and friends during this season. It starts with taking care of YOU!
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