Tag: stress

Immune System Functions and Autoimmunity

February 8, 2021

Our bodies are made to combat germs and protect itself from harm. We have a built in defense system against illness and other harmful things seeking to damage our health. We are continually exposed to organisms that are inhaled, swallowed or inhabit our skin and mucous membranes. Whether or not these organisms lead to disease is decided by the strength and integrity this defense mechanism: the immune system.

Most of the time we don’t even notice when our immune system is working. But when it has become compromised we are at a greater risk of developing infections and other health conditions…and that’s when we notice it!

Strengthening our immune system doesn’t happen over night. It requires patience and diet and lifestyle changes. Are you ready for the change?

Perhaps, before you can make this big decision, we should take a little look at just WHAT the immune system does for the body…

Functions of the Immune System

The immune system is a network of organs, white blood cells and proteins that protect the body from viruses and bacteria or any foreign substance. The immune system’s job is to: 1. Neutralize and remove pathogens like bacteria, viruses, parasites or fungi that enter the body, and 2. Recognize and neutralize harmful substances from the environment, and fight against the body’s own cells that have changes due to illness.

This body system really is amazing! Did you know that the human immune system is constantly adapting and learning so that the body can fight bacteria or viruses that change over time? There are two parts of the immune system:

  • Our innate immune system: this works as a general defense against pathogens.
  • Our adaptive immune system: this targets very specific pathogens that the body has already had contact with.

These two systems complement each other and work to effectively react to pathogens and other harmful substances, protecting our health and defending the rest of our bodily functions against enemy invaders.

Now it could be said that there is a lot of pressure on the immune system to do its job. Which is why it needs our help, as well. It must be able to tell the difference between “self” and “non-self” cells.

  • “Non-self” substances are called antigens. These include the proteins on the surfaces of bacteria, fungi and viruses. The immune system detects the presence of antigens and works to defend the body against them.
  • “Self” substances are proteins on the surface of our own cells. When functioning properly and normally, the immune system has already learned at an earlier stage to identify these cell proteins as it’s own. However, there are times when it identifies its own body as “non-self”, and fights it. This is called an autoimmune reaction.

 

Autoimmune Disorders

Even though millions of Americans suffer from some form of autoimmunity, many without knowing it, we still have many questions about it. Questions that deserve some answers:

What is autoimmunity? Autoimmune diseases cause your immune system to attack your own body’s cells and tissues in response to an unknown trigger. Examples of autoimmune diseases include rheumatoid arthritis, lupus, inflammatory bowel disease, multiple sclerosis and type 1 diabetes.

How does our immune system get confused? There are many theories about this, many of which are being tested, but we do know that foreign cells may get into the body through the intestines. Some foods cause inflammation and create gaps in our intestinal lining, allowing the foreign cells to leak through. This is called leaky gut syndrome. This may also be why people with autoimmune disorders can fluctuate between periods of remission and flare-ups with worsening conditions.

Does nutrition play a role, and can it help with flare ups? We already got a little bit of this question answered above, but let’s dive in a little deeper and examine it more. Think of your digestive tract as your first line of defense against autoimmune illness, or any illness for that matter. From entry to exit, the lining of your digestive tract is continuous with the skin that covers your body. This actually makes your digestive tract lining similar to your skin in a sense. It acts as a barrier that protects your blood and inner tissues against harmful substances. If you are suffering from an autoimmune condition, your digestive tract is probably not as healthy as it can be.

While there are many different foods that can contribute to autoimmune flare ups and problems, here are THREE of the biggest ones:

Sugar

-A diet full of sugar, especially processed sugar, is NEVER good. It sabotages the immune system’s ability to combat illness, disease, and other threats to the body. Over consuming sugar leads to chronic inflammation, a big danger to anyone with autoimmune. This causes the body’s immune system to turn on, attacking healthy cells.

Dairy

– It’s sad but true. It may be time to leave the dairy behind. For those with autoimmune, dairy can cause several problems and flare ups. The casein protein found in milk can cause inflammation in the body, which leads to a weakened immune system and an autoimmune flare up. These proteins can also mimic your body’s cells, like the pancreas. When the body mistakenly attacks the pancreas, a person may develop autoimmune type 1 diabetes.

Gluten

-Gluten these days is rarely anyone’s friend, but it is a special enemy of those with autoimmune. Gluten can be dangerous, not just for those with celiac, but also for those suffering from many autoimmune diseases. If a person already has an autoimmune condition, then the body has trouble processing gluten naturally. Consuming gluten puts stress on the immune system that can result in flare ups.

 

Solutions?

I know this may require you to remove some of your favorite foods, and it’s hard, but there are also steps you can take to improve your digestion and autoimmune condition.

Hydrate…with water. Flushing out toxins and supporting cellular energy will go a long way to improving autoimmunity.

Next, go easy on your digestion. Stay away from those foods that cause inflammation, and maybe try fixing certain foods in a different way to make it easier to digest. For example, some veggies just go down better when lightly steamed. You can also add in some probiotics or digestive enzymes.

Finally, try some gentle exercise to reduce stress. This is a hard one to pull off, but so important. High stress leads to inflammation and other emotional problems that can cause autoimmune flare ups and other problems. So it makes sense, then, that lowering stress can make for a better and healthier you…and a stronger immune system!

Take a Deep Breath: Mindful Breathing for Mental and Physical Health

August 29, 2020
man wearing black cap with eyes closed under cloudy sky
Photo by Kelvin Valerio on Pexels.com

When was the last time you actually stopped and examined the way you were breathing? ……That long ago, huh?

Why is breathing so important? Is there a proper way to breathe? What does taking deep breaths do to the brain and body? Can we change the way we breathe?

I don’t think many people, even those who are health conscious, really understand just how important breathing is, and how much we are actually limiting our breathing these days and causing harm to our mental, emotional and physical health because of it. I am hoping to take a little more in-depth look at what breathing is and how we can improve it for better health.

How Breathing Works:

Wait a minute…don’t we know how breathing works? After all, we all do it all day every day without even thinking about it. Well, that’s part of the problem. We don’t even think about it. Something that seems to be done so easily and without much thought…we tend to take for granted. Our body does it naturally, so we don’t even put any thought into how it does it. Nor do we truly understand just how important proper breathing is for our health. Yes, that’s right, breathing WRONG can hurt you!

Under normal circumstances, with the help of our diaphragm, we inhale to get oxygen and exhale to rid our body of carbon dioxide through the lungs.

But when we’re stressed, anxious or upset, the way we breathe changes. Instead of deep, lung-filling breaths, we start taking short, shallow breaths. Instead of our diaphragm doing the heavy lifting, we use our shoulders to inhale and exhale, which can make anxious feelings even worse. Using specific breathing techniques and breath control, however, means that you’re paying more attention to your breathing and being mindful about the way you breathe in and out.

 

Benefits of Mindful Breathing:

-Mental Clarity/Brain Health – Getting more, and better, oxygen to your brain is very beneficial to a healthy brain and clear mind. Mindful breathing switches on the parasympathetic nervous system, which calms the stress-inducing neurotransmitters, leading to relaxation and a quiet mind.

-Pain Relief – Have you ever thought about why we are told how to breathe when we are struggling with bad stomach pains, or when pregnant women are going through labor? When our bodies are in pain, our muscles tend to tighten up, which can often times make pain worse. Mindful breathing techniques can help to relax our muscles and ease the pain. We can stop fighting the pain (which really makes it worse) and start working with it.

-Heart Health – Practicing proper breathing techniques and exercises can help to lower blood pressure and promote cardiovascular health. In 2013 the American Heart Association recommended breathing exercises as another way (beyond medicine and diet) to control blood pressure.

-Better Posture – Poor posture is caused by a number of things, but it can also be linked to your breathing! The neck, back and chest muscles play a role in facilitating breathing in those with an under-functioning diaphragm. You may notice you start to sit or stand straighter as you learn to breath better. It leads to better movement, too, as muscle tension is reduced, and the weight on joints is more evenly distributed.

-Detoxification and a Better Immune System – Oxygen is essential to carry nutrients around our bodies. Proper breathing supports our lymphatic system, which is a very important part of cleansing the body of bacteria, viruses, and other potential health issues. If we don’t efficiently remove carbon dioxide through breathing, other organs must take over the task, causing additional stress and increasing our risk of illness.

-Stress/Anxiety – Have you ever found yourself taking a couple deep breaths when you are super tense, nervous or in a heated argument? Have you ever thought about doing that long term? When we’re stressed, our brain releases cortisol. Breathing deeply and mindfully, you are telling your brain to calm down and relax. Allowing more oxygen to enter our body it frees up pathways to remove the stress-hormone from our system. This results in deeper breathing, a slower heart rate and a sense of calm.

 

Types of Breathing Exercises:

-Pursed Lip Breathing – Pursed lip breathing is a technique that allows you to control your oxygenation and ventilation. When you purse your lips and draw out your exhalation, it stimulates the autonomic nervous system and promotes relaxation. It removes stale air that can become trapped in the lungs, and it decreases the amount of breaths you take in an effort to get enough oxygen.

  1. You want to release tension from your body. Sit up straight, relax your shoulders and release your tongue from the roof of your mouth.
  2. Inhale deeply through your nose for about 2 seconds.
  3. Purse your lips and breathe out slowly for about 5 seconds.

-Yoga Breathing – This technique is used for focus and relaxation. It sounds a little weird, but you’ll get the hang of it. And you can see why people do it to help focus on the present ­— it’s hard to think of anything else when you’re wondering which nostril is next!

  1. Start on the right side. Place your right thumb over your right nostril as you breathe in through the left nostril.
  2. Take your right ring finger and place it over your left nostril as you exhale from the right one.
  3. Leave your ring finger where it is over the left nostril and inhale from the left.
  4. Then switch to the right side. Put your thumb over the right nostril and exhale through the left.

-4-7-8 Breathing – This is proclaimed as one of the best techniques to help you get to sleep. Because you have 8 counts to let the breath out, you’re forced to slow down your breathing. This slows down the heart rate and helps you relax.

  1. Exhale through your mouth and then close it and inhale through your nose for 4 seconds.
  2. Hold the breath in for 7 seconds.
  3. Release it in 8 seconds, and repeat at least three times.

-Diaphragmatic Breathing – Also known as “rib cage breathing”, Diaphragmatic breathing is a type of deep breathing technique that uses the diaphragm, causing your lower torso to expand and then relax as air moves in and out of the lungs. Your belly moves during this breathing but your chest does not rise.

  1. Practice at first while laying down on your back with your knees bent.
  2. Put one hand on your chest and the other below your rib cage. This will allow you to feel your diaphragm as it moves with the breathing.
  3. Breathe in through your nose slowly, counting up to 10 if possible as you inhale. The hand on your chest should stay still, but you should feel the hand on your rib cage move as your diaphragm expands.
  4. Tighten your stomach muscles as you exhale through your mouth. Let your diaphragm relax. Try to fully breathe out (counting up to 10, if possible) before inhaling again.

-Breath Counting –  This is another technique for relaxation that will help to keep your mind from wandering too far. You’ll be surprised at how much concentration it will take to keep yourself on count.

  1. Sit comfortably with your eyes closed and take a few deep breaths, then settle into a pattern of “normal” breathing.
  2. When you exhale, count “one.” The next time, count “two.”
  3. Do this until you have exhaled and counted to five, then start the pattern over.

3 Areas to Improve for Better Sleep

August 15, 2020

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Good sleep patterns and habits are essential to good health. But, I think we can all admit that it is never easy to establish them…or to keep it consistent.

Now, sometimes things are out of our control and we may end up out of routine, or have some days where we struggle with sleep: Holidays, vacations, sickness, stressful situations, or you are on a crunch time for a project. However, too much of this, and not enough solid sleep can really take a toll on our bodies and cause harm to our health.

But how do ensure a good night’s sleep? What can we do when sleep seems so elusive? While there are many reasons we could not be getting enough good sleep, and many things we can do to try and fix that, here are a few of the big ones you can try:

1. Essential Oils:

  • Lavender – Lavender oil has a calming effect and can be a good stress reliever. Both of these can help induce a better sleep.
  • Frankincense – Frankincense has been shown to reduce the heart rate when inhaled. It also may help reduce anxiety and depression and give you a sense of grounding.
  • Cedarwood – Cedarwood has a soothing and calming effect on the mind and helps to ease tight muscles, helping to relax you and prepare you for a better sleep.
  • Bergamot – Bergamot is a relaxant. It can help reduce nervous tension and works as a stress reliever. It can help relieve feelings of depression and anxiety.
  • Vetiver – Vetiver oil has been used in aromatherapy for relaxation, alleviating emotional stress, anxiety and insomnia.

2. Food/Herbs and Supplements:

  • Passion Flower – Ever struggle trying to get to sleep because your brain just won’t turn off because of all that anxiety? Passion flower has calming and anti-anxiety effects. In fact, studies have shown that passion flower is one of the most powerful anti-anxiety natural sleep aids that doesn’t cause lingering tiredness the next day.
  • Walnuts – Good for the brain and heart! Walnuts, interesting enough, contain Omega-3s to help fight depression, anxiety and boost mood. It also contains the hormone melatonin, which induces sleep when it is released at night by the brain’s pineal gland.
  • Kiwi – Kiwi fruit contains high amounts of serotonin. It has been shown to increase sleep time AND efficiency by  about 13% and 5%. The serotonin in kiwi may also help boost memory, mood and fight signs of depression.
  • Magnesium – Magnesium is a calming nutrient. higher magnesium levels can help induce a deeper sleep (plus help you avoid painful charlie horses in the middle of the night). Dark chocolate, almonds, pumpkin seeds and spinach all contain good doses of magnesium.

3. Surroundings:

  • Darkness – Darkness limits distractions and helps your mind concentrate on sleeping instead of looking at everything around you. It’s much easier for you to get sleepy in the dark than when surrounded by lights. Especially unnatural lights. Which brings me to my next point…
  • Technology Free – The blue light from your technology can really disrupt your sleep cycle. Spending time on digital devices close to bedtime can disrupt your circadian rhythm, which helps determine when you feel sleepy versus awake. It’s also been shown to suppress the release of the hormone melatonin, which is the hormone that can help you fall asleep and stay asleep.
  • Cool Temperatures – Have you ever struggled to fall asleep when you are too hot? Did you know that a slightly chilly temperature helps decrease your body’s internal thermometer? That can initiate sleepiness and ensure you stay comfortable throughout the night. Just not TOO cold. 😉
  • The Right Pillow and Mattress – It can be very hard to fall asleep and remain asleep when you are struggling with pain in your back, hips, shoulders and neck. Make sure you have a good mattress and pillow with good support, and that keeps your body in good posture throughout the night.
  • Noise Colors – Experts say that a sudden change in noise while we are sleeping can wake us up or keep us up (can anyone here testify to that?). But by listening to low-level background noise, your brain will be less alerted to changes in sounds compared to when it’s silent.

With a number of options available — including white, pink and brown noise—  what “color” noise is best for sleeping? The truth is, there isn’t one specific type of sound that is going to make everyone sleepy. You may have to experiment with different ones to find out which one you like and works best for you:

  • Brown Noise – Brown noise is considered a layered sonic hue that has a sound like a low roar. It’s known to promote relaxation and improve focus. Examples include: a strong river current, strong wind, waterfall, thunder or heavy rainfall.
  • White Noise – White noise is a consistent ambient sound that can help mask disturbing sounds. Studies have shown that is can help reduce agitation and stress. Pure white noise is said to resemble a “hissy” sound. Think of the sound of a TV or radio tuned to an unused frequency, a fan, air conditioner or softly humming refrigerator.
  • Pink Noise – Pink noise is white noise, but has been described as “less harsh”. Some examples include: leaves rustling in the wind, waves on the shoreline, and steady falling rain. Pink noise may also boost brain activity associated with deeper sleep and even lead to improved memory.

 

What helps YOU to get a good night’s sleep??

Emotional Health

June 14, 2020
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Photo by Pixabay on Pexels.com

 

We are on a roller coaster of emotions!

Right now many of us have pretty high emotions and they seem to be falling on the negative side of the scale. We pack a ton of emotions into a small body: anger, disgust, happiness, excitement, nervousness, eagerness, sadness, worry, fear, stress, anxiousness…etc. And each one has an effect on our bodies…and minds…in a variety of ways we have never even thought about before.

In this life we are never going to be able to escape all the negative emotions and their effects, but we don’t have to be controlled by them or trapped by them for our entire lives.

What are Emotions?

If you want the technical definition… Emotions are instinctive states of mind or feelings that are derived from a person’s circumstances or relationships with others. They are stimulated by a movement of neurotransmitters in the brain in response to stimuli.

But…I think we can all agree that emotions are a bit more complicated than this definition. 😉 Though we don’t understand everything about them, we can dive in a little deeper and try to understand them a little more and how they impact our bodies, as well as our lives.

God designed us to have emotions, and I believe He wants us to use them correctly. Not be RULED by them…but do not ignore them, either.

How do they Affect our Health?

Emotions take a toll on our health, physically as well as mentally. And it can be for good or ill. Have you ever noticed a lack of appetite when you are nervous or stressed? Do you find yourself craving junk food when you are dealing with grief or stress? How about having more energy when you happy or excited?

Don’t deny the emotions you are going through. Denying them does not make them go away. They need an outlet. If you try to suppress them, instead of going away, your body absorbs them and in trying to get your attention, can cause some very unpleasant side effects. We were given emotions for a reason, and we can learn from them and they can help us in many ways. So we need to not suppress or deny our emotions, but work through them, learn from them and don’t let them take over our minds or bodies.

Now, with that being said, there is a RIGHT and a WRONG way to express negative emotions. We can make things worse or bring others down with us when we react wrongly. Here are some GOOD ways we can work through those emotions that wreak havoc on us:

  • Pray and read 
  • Talk it out
  • Exercise
  • Music (Pounding The Imperial March on the piano is actually a fun way to release stress and frustration/anger ;P )
  • Eat good food
  • Get out in nature
  • Hold your loved ones 
  • Love on pets and animals
  • Take some deep breaths (of fresh air, whenever you can)

How Does Human Interaction Help?

Everyone feels alone from time to time. But a constant feeling of loneliness and isolation can actually take a serious toll on our health. Even the most introverted individual needs some human interaction and can benefit from social interaction.

Loneliness has been found to increase blood pressure and stress hormones…which can seriously hurt your…heart! (Go figure that one!)

Symptoms of loneliness include:

  • Overwhelming feeling of social isolation, even when you aren’t alone
  • Feeling disengaged and alienated
  • Inability to connect with people on a deep, intimate level
  • Not having any “best” or close friends
  • Feeling like no one really “gets” or understands you
  • Feeling worthless and emotionally drained

These feelings of loneliness can do a number on your body.  It can lead to fatigue, trouble sleeping, weight gain, inflammation and a weakened immune system. If left unchecked, it is easy for it to lead to depression and a lot of other medical concerns.

While it is not always the case, loneliness can be more common among people:

  • living alone
  • being unmarried (single, divorced or widowed)
  • not participating in social groups
  • having few friends
  • having strained relationships
  • people struggling with substance use, depression and dementia are also at a greater risk of chronic loneliness

This does not mean that all people in these situations are guaranteed to suffer from loneliness a lot, but it does go to show just how much of a positive influence human interaction can have on each and every person. God created people for each other, for our good health. Everyone benefits, and even NEEDS, the right kind of socializing from the people they love from time to time. (Yes, this even applies to the BIGGEST introvert on the planet 😉 ).

 

We need to LISTEN to our emotions. They have “words to say”…but they aren’t meant to overtake healthy/wise decisions. While they are not to control us, we are by no means to ignore them or never try to focus on their health just as we do our body’s.

 

How can we help stay in good emotional health? While it can never be perfect, there are are ways to make it better when you are going through an emotional down:

Diet – Don’t underestimate the power of healthy foods! We all know foods can hurt or help our minds, and they can affect our emotions, too. Eat the foods that feed your mind in a healthy manner…and don’t bring harm to the rest of your body.

Exercise – Get your heart pumping and your blood moving. It can clear the mind and get those positive emotions awake.

People – Do NOT forsake the company of others: family, friends… Be around the people you love, those that care about you and bring you comfort and make you happy. Hold them close, have fun and laugh with them, make memories. It truly does make a difference.

Scriptures and Worship – I have found that focusing on God and His word helps tremendously in shrinking those negative emotions and their hold on me. You can find a Psalm for just about any emotion (David went through a lot of them…). Maybe sing a song or two. Music lifts the spirit.

 

 

Ways to Have Fun When Stuck at Home!

April 3, 2020

Mother with children Having Fun in the field. Foces on eyes.

 

While I know it can be hard to be stuck at home (especially with summer approaching) and nowhere to go, nothing to do…it doesn’t have to be boring! Here are 15 ideas for you to spend the long hours you are cooped up…and make them not so long, WHILE also feeling productive!

  1. Cook – Make some of your favorite foods OR try out that NEW recipe you have been waiting for the right time to use.
  2. DIY Craft Projects – We all have them lying around somewhere…and it does make you feel really productive to get it accomplished, finally.
  3. Spring Cleaning/Organizing
  4. Read a Book – Take away some stress and cabin fever by losing yourself in a good story. There are so many good ones out there!
  5. Exercise – You know that excuse “I don’t have time”? Yeah, not really valid here.
  6. Diet – See above… 😉
  7. Learn an Instrument – Dust off that family piano! 😛
  8. Family Games
  9. Puzzles
  10. Coloring Books
  11. Plant a Garden – Springtime! New beginnings, beauty blossoms, moods boost. You can start your own! It is actually VERY satisfying to watch things grow. 🙂
  12. Go for a Walk (Get OUTSIDE!!!) – Vitamin D…good for your mood AND immune system. Win Win!
  13. Prayer  – This is a great time (when you have nothing but time) to lift up our nation and neighbors in prayer
  14. Epsom Salt Bath – You now have some time to relax. You can take advantage of that. Your body will thank you. It’s good for stress, muscles, and mood.
  15. Detox – While all canned food and boxed goods are hard to find, now is a good time to take advantage of all the fruits and veggies that are well stocked.

10 Great Stress Relievers to Try

May 22, 2019

Depression.

Stress is something we ALL deal with. Most of us on a daily basis. Each one of us have different levels of stress and we all have our own ways of treating the stress in our lives.

Wouldn’t it be nice if we could get rid of it? I mean…never having to deal with it would be nice, but that is not the world we live in. We are bound to get stressed over something at some point: finances, plans, work, the future, family issues, choices, etc. We can’t eradicate it forever, but we can lessen it or find ways to deal with it.

10 of My Favorite Stress Relievers

–Exercise

-Get out in nature

-Laugh

-Play an instrument

-Listen to music

-Hanging out with friends and family

-Coloring

-Play games

-Play with your pets

-Cooking

 

This isn’t an all inclusive list. Some of these could be great stress relievers for you…or you may have something completely different you do to de-stress after a long day. So feel free to pick one to try!

What are some of your favorite ways to get rid of stress???

5 Tips for a Happier, Healthier Job

February 5, 2017

Business Man Working At Office, Consultant Lawyer Concept

Working in an office? Do you find yourself having back and neck pain, gaining weight, getting sick more, feeling sluggish and fatigued throughout the day… or just feeling plain uninspired and dull? Well, you are not alone.

I know working in an office environment can be tough. It can be boring, sitting at a desk for hours at a time, sitting through meetings can be grueling, conference calls with clients are annoying… Oh, and computer work! Ugh! Don’t you just have days where you want to throw it right out the window?? (There probably would be very few computers left if we all acted on that impulse every time, right? 😛 )

But I have some good news for you! Are you ready for this? Listen closely. If you put your mind to it, you can make a big difference in the way you feel physically… and mentally?

How about a few tips on how to stay healthy in your office and make your work just a little more enjoyable? Sound good? Okay! Let’s go!!!

1. Keep Proper Form and Get EXERCISE!

With all the sitting we do (in the car, at our desk, in front of the TV, etc.) we tend to get lazy with our form and start slouching and craning our heads forward, wreaking havoc on our backs and neck. We have heavy heads, and the constant forward head posture we keep from day to day not only hurts our spine, but it could also cause some of those headaches you’ve been complaining about. Make sure your chair is the right height so that your feet are flat on the ground. Keep your back straight (I know it’s hard at first) and place your computer monitor at eye level.

It is also VERY important to get plenty of exercise. Get up from your desk and do some stretches or take a quick walk around the building. Even opting for a standing desk (if possible) can do wonders. If that is not an option you can always try sitting on an exercise ball instead of a chair. Have some fun while sitting at a desk! 😀

2. “You Are My Sunshine!”

A sunny day makes just about everyone feel happier, right? But I know that sometimes working in an office makes sunlight EXTREMELY limited.

During your lunch break, try getting a change of scenery. Eat lunch outside on pretty days (try even taking a walk!). Even if the day is grey (or rainy) getting out of the building and eating lunch in your car is a small way to get a relief from the everyday dreariness of indoors (and make you more productive)!

3. A Little GOOD Food Goes a Long Way

When we are sitting at a desk for many hours (and not very active) we tend to snack… A LOT. And it’s usually vending machine snacks that are full of sugar and artificial ingredients. When we fill up on these snacks we are harming our body more than we are actually feeding it. Because, let’s be honest, how many times are we snack and ACTUALLY hungry? I know I can tend to stress eat… or eat just because I am bored.

Eating a bunch of sugary snacks every day can take it’s toll on your body. Being inactive and a lot of unhealthy snacking causes unwanted fat (and weight). It can also make you susceptible to mood swings and irritability… and of course, make you feel just plain sick. 🙂

Instead of running to the vending machine or a fast food breakfast stop, opt for stocking your office area with some nuts, fruit and vegetables and, if you have a sweet tooth, try some organic chocolate. But still, you don’t need to snack all the time… even if it is good food. 🙂

4. Use Music to Chase Away Stress

There are few things worse for your long work day than starting out in a bad or stressed mood. If you have a long”ish” drive to work traffic can get pretty tiring and stressful. SO…. try listening to some uplifting music or an audio drama. They are great ways to inspire you and get your mind full of new ideas and positive thoughts (and away from the idiot drivers and long day ahead of you 😉 ). And if you are able, listen to music on your phone or iPod while you are working to keep up your spirit during the day.

5. Use Essential Oils

Lemon oil is a great uplifting smell to brighten your day and give you energy. Inhale a little bit throughout the course of the day or put a couple of drops on a cotton ball and place them in your car or around your desk.

For a little extra punch you can add Peppermint oil. 🙂

1 drop of peppermint and 2 drops of lemon to a cotton ball (adjusting amount to your preference).

 

God wants us to enjoy our work and be healthy in the process. I know that sometimes it is necessary to do some work that we don’t really want to and that may not be absolutely perfect for our health, but by making a few wise choices (and with a little determination), we can keep from being sick and miserable. 😀

5 Healthy Holiday Tips

December 12, 2016

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Thanksgiving and Christmas. Two of the most exciting days of the year. It’s a time for family to gather together, there are delicious smells coming from the kitchen, the weather is getting colder (well… maybe, if you’re in the right place), and there are all those wonderful holiday traditions. But there is that one annoying little bug hiding in the corner, just waiting to jump out at you.

I know it’s hard to keep looking and feeling your best during these holiday months. There are so many tempting sweets this time of year and with the busy schedule of everyone on the family it is easy to let ourselves go and ignore our body’s warnings. I fall into the trap almost every year. And just about as many times… I end up regretting it. These are special and happy times and it is a shame to let sickness get in the way of enjoying these times with friends and family to the utmost.

Here are a few tips you can try to make this holiday season just a little bit more enjoyable.

1. Stay Hydrated

Drinking water is vital for your health. Being dehydrated weakens your immune system and can make you susceptible to sickness, especially during the holidays when we tend to ignore our bodies amid all the excitement of the season. It’s recommended that you drink half your body weight in water every day… but that is not the only way to stay hydrated. Getting more fruits and vegetables in your diet has many positive impacts on hydration status.

2. Stay Active

Exercising with a busy schedule is tough, but it is key to keeping our muscles strong (and I don’t just mean like Hercules), keeping our shape and giving us energy. Strong muscles and body help keep spasms and back back pain at bay, and help support the rest of the body. It doesn’t take much, a simple 10 minutes a day will help a lot.

3. Get Plenty of Sleep

Recharge! Lack of sleep really puts a strain on your body and weakens you. I can testify to that. Though there is so much to do during the holidays and we may be tempted to stay up just a few more minutes to complete that last task, we might want to listen to our body and leave it for the morrow. Sometimes it is necessary to stay up a little later, we do have responsibilities after all, but it is important that we don’t go overboard and make it a regular habit. Be smart and know when it is time to stay up and finish that project and when it is time to give in to the calling of your bed. 🙂

4. Manage Stress

Stress zaps energy from our bodies and can also cause physical pain (headaches, muscle cramps for example). Take time to relax during the holidays. Breathe and let the hustle and bustle leave your mind. I have found that curling up with a good book or reading passages of scripture will do wonders.

5. Self-Control

Don’t eat every sweet thing set before you. Sugar is your enemy. It can drain your body of all the good nutrients and leave you with a very inflamed and irritated gut. Indulging in a few special treats here and there is OK, but be sure and feed your body the protein and vitamins it needs to help balance glucose and insulin levels. Don’t overdue your dessert portions… and listen to your body! Stop when it tells you.

Believe me, a happy gut and body will treat you well. Though hard at times… it is worth it. 🙂 So what do you say? Ready to chase away the blue Christmas this year? Are you up to the challenge with me? 

So let’s talk! What are some ways you have found to help your body make it through the holidays with a smile?

 

 

To Stress or Not to Stress, That is the Question

October 2, 2016

Exhausted Man With Headache

 

Let me share a familiar picture with you.

You are sitting at your desk, trying to get work done. It keeps piling up. You have pressure on you to get it done… and be perfect in every way. On top of this, you have thoughts swirling through your mind about bills you have to pay this week, papers due the next morning for a really important class, and you and your friend’s relationship has so many changes happening, not all good changes. There is this big weight on your shoulders that you can’t seem to escape. At times you feel like you can’t breathe. You slowly go about your tasks each day, feeling low on energy, and rubbing your aching head while you grab some carb-filled, sugary treat.

I bet you can relate to at least one of these scenarios at some point. And I bet we could all name several more… where the outcome is STRESS.

Stress or Relax?

Choosing between stress or relaxation doesn’t seem like a hard decision. After all, who would want to be stressed and feeling horrible all the time, emotionally and physically? But it isn’t easy to dump stress. Something goes wrong at work or you have a tight deadline at school and it returns, begging you to take it back. It can be very persuasive. So hard to resist and even harder to keep away.

It takes energy to resist stress and not let it consume you. It hides in many corners, taking on several forms. It’s easier most times to just give in and not fight it. But at what cost?

We all deal with stress in our every day lives. Stress over school or work, finances, relationships. If we are not careful, it can control our lives and make us and those around us miserable. It also can have serious health effects.

Some are obvious: struggling with sleep, headaches, maybe sometimes you even have a loss of appetite. But some are below the surface and not as noticeable. Stress can increase cortisol and blood sugar levels, upsetting the body’s normal digestion and throwing our thyroid glands and hormones off kilter.

Unfortunately, we can’t live stress free in this world. But before you pull your hair out over worry about all your problems try some of these simple ways to relieve your daily stress.

stress therapy and management helps in relaxation reduce tension

1. Exercise 

Get your blood pumping! Exercise is one of the best stress relievers. It releases powerful chemicals in the brain that act as the body’s own painkillers and mood-lifter. Regular exercise regulates the body’s metabolic and psychological processes such as reinforcing moods, blood sugar levels and helping regulate sleep cycles.

2. Diet 

If your body doesn’t feel good, neither will your mind. Having a nutrient-dense diet can help your body deal with stress. Consume good foods that contain vitamin B, magnesium, protein and healthy fats. And avoid processed foods and sugars and too much caffeine that can overload your body and suck it of all that it needs to stay healthy.

3. Write 

Writing out your problems and thoughts (both positive and negative) and the events of the day on paper can help identify the cause of stress, even when we are unsure. It also helps us to look at it from a third person point of view and perhaps see our stress in ways we don’t normally.

4. Do Something You Enjoy

Distraction from the day’s problems can keep negative and burdening thoughts out of your mind. Give yourself (and your brain) a break, read a book or enjoy a game with some friends or family.

5. Essential Oils

There are certain oils that are capable of reducing inflammation, balancing hormones and improving immunity. They can also help to relax your body and clear your mind, making it easier to sleep (which is an essential in keeping stress under control).

6. Pay/ Read Scripture 

I am a big believer in prayer, talking to the One who created the body. It is always best to turn to the Creator. God knows how our bodies work and He knows just how to help us fix the problems. He just wants us to ask. It is also truth that getting the focus off of yourself and your problems and turning our gaze to God, or others, can help with stress. Sometimes we dwell too much on our problems and let them control our minds. Sometimes the best thing for our stress levels is change our perspective.

4 Simple Steps to Help Clear and Maintain Healthy Skin

August 21, 2016

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We would all love to have clear, flawless skin, right? But we can never seem to get rid of those annoying wrinkles or those pesky red spots. Just when you get rid of one two more pop up somewhere else. Usually we rush for some treatment we see on a commercial (those people have perfect skin so it must work, right?). But the chemicals in those treatments make our problem worse.

Here are 4 natural tips to try and minimize acne and other other problems and help maintain clear and healthy skin.

1. Stress

Stress causes hormone imbalances which results in many skin problems, such as acne, eczema, hives and psoriasis. Stress hormones increase oil production, which can lead to clogged pores and whiteheads.

Take time each day to relax. Take a walk in nature, soak in a tub, listen to music or read a book. Whatever make you calm down and leave your cares behind you for a while.

2. Eat the Right Foods

A portion of the body’s toxic waste is eliminated through sweating. If the body has more toxins than the kidneys and liver can get rid of effectively, the skin takes over and the toxins escape through the skin. This can disrupt the skin’s health integrity and cause skin disorders.

It may be cliche to read “you are what you eat.” Actually, you are what you digest. What you put into your body that isn’t used well can come out through your skin in the forms of hives, acne and eczema and many other skin disorders. Avoid processed foods, artificial flavors and high amounts of sugar. Be sure and drink plenty of distilled water and consume foods rich in vitamin E, Biotin and antioxidants, such as berries, almonds and salmon.

3. Avoid Chemicals

Using harsh chemicals and dyes can irritate skin follicles and clog pores. This increases acne and many chemicals can also dry out the skin and cause redness. This includes conventional household cleaning products AND your skincare products. It may be time to clean out your skincare routine and check up on the ingredients in your makeups and beauty products.

4. Essential Oils

Essential Oils are a great way to clear and rejuvenate the skin. Most essential oils are gentle on the skin and they get to the root of the problem instead of just treating the symptom. Essential oils have the power to kill the bad bacteria in your skin. Lavender oil also is great for protecting the skin from irritation and soothing stress.

*Not every essential oil used by one person may be the one that is right for you. I recommend testing each one to see what works for you.  Bring me your oils and let me teach you muscle testing to discover what oils work for you.