The holidays are fast approaching and with that usually comes some kind of stress, but it doesn't have to be that way this year! Stress is a part of life but how you deal with it is what really matters. It’s important to listen to your body and pay attention to the warning signs of being under stress. Stress over a prolonged period of time leads to a number of health issues all of which can be avoided especially during the holidays! Let’s end the year feeling energized and ready to tackle the New Year with our vibes high!
Here are 5 things you can start implementing now to help you feel less stress and more energy!
1. Eat all day long- spread your daily calories over five or six small meals. When cortisol levels are high or depleted the body needs fuel. Eat protein and healthy fats with every meal. We need those fats to make hormones- when cortisol is out of balance our hormones become depleted. Some options for healthy fats: avocado, nuts, coconut oil, olive oil or grass-fed butter. The important thing here is to maintain your blood sugar levels so they don't go in huge spikes throughout the day.
Some other things to start adding: Pink Himalayan Sea Salt- has 84 essential minerals that the adrenals need to function properly (this is very different that table salt which is extremely harmful). You can even sprinkle some in your water! Vitamin C- healthy adrenal function requires vitamin C. Magnesium- it is estimated that 75% of Americans are deficient. Magnesium is important in muscle and nerve function, blood glucose control, blood pressure regulation, aids in sleep and so much more! My favorite way is to take an epsom salt bath or you can use a spray like Ease Magnesium
If you want to dig deeper into which kinds of foods you should be eating for your body type check out the Metabolic Typing test you can take to determine which metabolic type you are and it will give you the foods that are right for your metabolic type. You can also take a food sensitivity test (MRT) to determine which food sensitivities you have. Hence reducing internal stressors in the body.
2. Self Care- I know this is a huge one for most people. It is so easy to skip this one because you don’t have “time”. The key here is to make it a non negotiable. Plan your day the night before, meal prep so you have your meals ready (plus it saves a ton of time) read a book, start a gratitude practice by journaling each night, get outside for a walk, listen to inspiring podcasts or just watching a good movie. These are just a few ideas. The idea here is to just take some time for YOU!
3. Exercise less: I know most of you think to exercise more, however; during exercise we tend
to push ourselves and it increases cortisol even more and over time cortisol becomes depleted so it ends up creating more stress on the body, hence weight gain and having a hard time losing it. Changing the intensity of the workout to something less taxing on the body is best- try doing some Piyo or yoga or even some weight lifting. Yes, I said weightlifting, it’s been proven that lifting heavy weights helps to balance hormones along with tons of other great benefits. We lose an average of 5 percent of our muscle mass every 10 years after the age of 35—if we don't do anything about it. That is a scary thought! Want to stream workouts for free for 2 weeks? Check out BOD
4. Rest: Sleep is so important for the body to repair itself from the day. Getting the right kind of sleep is important, it’s best to go to sleep around 10 and wake up at 6. The adrenals repair themselves between 11-1am. Make sure to avoid being on the computer/phone at least an hour before bedtime because the blue light emitted from these devices will trick the body into thinking it’s daytime hence hindering the production of melatonin. (the sleep hormone) Another thing you can do is get some blue blocking glasses to block the blue light emitted from the tv, phone or computer. Make sure to put your phone in airplane mode if you have it in your bedroom at night, the EMFs emitted from the phone disrupt sleep, hormones and so much more!
5. Stress Reduction: Breathe-most of us breathe shallowly and sometimes we even hold our breath. Breathing deeply through the nose and slowly through the mouth is best. Massage is another beneficial thing to do, not only does it reduce stress and lowers blood pressure it also stimulates the parasympathetic nervous system which is basically turned off when in chronic stress. One of my favorites is Kundalini Yoga- it incorporates movement, mantra and breath work which is perfect to clear the mind and change your energy. It has really changed my life since I have started doing it in the beginning of this year. You can find tons of Kundalini classes online at Gaia
To avoid feeling overwhelmed with making a ton of changes all at once, start small and try implementing one or two things at first and slowly add more. The most important thing is to have the right mindset going into it. Make it a lifestyle.
My mission is to help show people how they can be more proactive in taking care of their health naturally and have fun doing it! You don't know what you don't know! I look forward to working with you on this amazing healing journey!