Counteracting the Effects of Chronic Stress

Who among us is not affected to some degree by periods of stress and anxiety? Major life events such as a divorce, job change or health issues can bring about a vicious cycle of stress and it’s long-term, detrimental effects. Simply the architecture of our daily lives can contribute to this cycle, and before we know it we’re experiencing not only sleepless nights, poor digestion and anxiety, but a lack of intimacy, joy and creativity, too. 

Cortisol is the primary stress hormone - known for the famous “fight-or-flight” reaction to stress. While stress rapidly increases cortisol levels, removing the stressor tends to bring those elevated levels back down to normal. For example: the holiday season for many people is stressful - there are high expectations around giving the perfect gift, cooking the perfect meal or having an influx of family time with individuals you don’t always get along with. But the holiday season has an end, and usually we are able to feel relief at this point because we know the stressor has passed. This is would be a “normal” stress response. 

For many people, the holiday season is stacked on top of insomnia, chronic fatigue and daily stress, so the elevated cortisol levels never go down which is associated with the following conditions:

• increased appetite and food cravings
• mood swings (anger and irritability)
• impaired immune response
• increased body fat and decreased muscle mass
• increased anxiety and depression

What To Do About It:

1. Manage and Avoid Stressful Situations

Each person will need a different strategy for avoiding their own personal stressors, but backup plans are key to making them work. For example: if your daily commute in rush hour traffic causes you stress, you can choose to stay ahead of traffic and leave your house as early as possible in the morning & in the evening. If your first line strategy doesn’t go as planned, have a backup, such as listening to a favorite podcast which can keep you from stewing in the traffic jam and instead learn something new. Also, practicing saying “no” to additional commitments we know we can’t take on can improve our stress levels tremendously, as well as maintaining healthy boundaries.

2. Emphasize Sleep, Exercise, Nutrition and Supplements

For some, the very idea of incorporating relaxation techniques into their already hectic lives simply adds another source of stress. Instead of trying to control the stress, you can be proactive towards the lifestyle changes that will help ease your reaction and lower cortisol levels.

• Sleep 

Sleep is one of the most effective ways to manage cortisol; as little as one to two nights of good, sound sleep may do more for you in controlling cortisol levels & reducing your risk for chronic disease than a lifetime of stress-management classes. Adults should be aiming for eight hours of restful sleep each night. Exercise returns cortisol to a normal range which will also bring caloric expenditure back to normal levels, reduce body-fat levels, preserve muscle mass, decrease appetite and increase energy levels.

• Exercise

We know that exercise leads to the production of dopamine and serotonin, both of which are “feel good” anti-anxiety and anti-depression chemicals produced in the brain. In fact, researchers have show that 30 minutes a day, three to four days a week can be as effective as prescription antidepressants in relieving symptoms of anxiety and depression. 

• Nutrition & Supplements

One of the most positive anti-stress decisions you can make in terms of your diet is to cut down your use of alcohol, caffeine or any other stimulants. Too much caffeine can send the nervous system from a state of heightened alertness into a state of nervousness and anxiety. As for what you should eat, try to maintain a balance of your macronutrients such as protein, carbohydrates and fat, along with your micronutrients such as vitamins and minerals. Aim to make as many meals at home as you can, using whole ingredients like fruits and vegetables.

Supplements that are important for everyone whether you face low-level or high-level stress include: B-complex vitamins, Vitamin C and magnesium. If you are struggling with major, chronic stress the following would be recommended for daily use: magnolia, bark, epimedium, theanine, phytosterols, phosphatidylserine, though it's recommended you meet with an acupuncturist or herbalist before starting them.

The biggest take-away from this is to know that having an outlet for your stress can do wonders to lower your cortisol levels - even if you aren’t ready to make the lifestyle changes above. Some great examples are: dance, long walks or jogging, the outdoors, playing or listening to music, acupuncture or a supportive friendship or relationship. 

Feng Shui For a Good Night's Sleep

Utilize January's introspective energy to assess your bedroom space in a new way. Feng Shui is a simple practice that enhances your environment according to principles of harmony and energy flow. Whether you're aware of it or not, your environment - and your relationship with it - are constantly affecting you, and even your sleep. Feng Shui is something that can be implemented with just a few basic techniques, or fully integrated into each space of your home to magnify the energy in each "life area". 

So where to start?

1. Rid Clutter

This first step will feel easier if you consider donating or gifting these items to someone who could use them, rather than simply throwing them away. Examples of things to move out of the bedroom are: any artwork that doesn't bring you joy, a desk piled high with bills or paperwork, and any other objects that you associate with a negative time in your life. Try to keep furnishings on the light side and keep clutter as contained as possible - avoiding storing anything under the bed. This is your first stride towards good feng shui energy (called Chi) in your home. The goal of Feng Shui improvements is to keep Chi flowing gently throughout the environment rather than running straight through it. 

2. Swap Out Decor

If you must have a mirror in your bedroom, drape a sheet or curtain over it at nighttime as our eyes are sensitive to movements. Bright lights keep us awake and can disrupt our sleep pattern. Try to use dim lights with a soothing color and use blinds or curtains to completely block out light. When choosing a headboard for your bed, chose wood as they provide additional strength and support while you sleep. Lastly, there is research behind the recommendation to remove plants from your bedroom as they release more carbon dioxide than oxygen at night. Carbon dioxide has the ability to affect the quality of your sleep so it is best to move plants to other parts of your home. 

3. Move Electronics Out of the Room

For many, it's too tempting to stay up late with a smartphone or TV in the bedroom. Not only that, but many times emotional shows or movies can keep us from falling asleep.  It's been proven that artificial light from electronics wrecks your sleep - instead, dedicate your bedroom simply for getting a good night's sleep. To ease into this new habit, you can swap out your device for a couple pages in a relaxing book. 

4. Change Your Daily Habits

Close the window while you sleep to keep outside city noise and scents - like cigarette smoke - from disturbing you. Closing your bedroom door can provide you with a sense of security which can relax your survival instincts to help you sleep. Lastly, open your bedroom windows during the day at least for an hour to refresh the air quality in your room. We give off carbon dioxide as we sleep and releasing this will help the next night's sleep. 

We spend a third of our lives in our bedroom sleeping and these tips will create a place for rest, contemplation and intimacy. Applying these Feng Shui principles to your bedroom will give you a space to not only let go of the stresses of the day but also get more quality sleep. 

Detox Your Home

When you come home after a long day, it’s essential to have a clean environment that is conducive to relaxation and is free of clutter and toxins. Here are some tips to making some easy swaps and changes to detox your home and breathe easy:

Add House Plants to Each Room

Certain varieties of houseplants, such as English ivy, bamboo palm and spider plants can filter pollutants from the air, allowing you breathe in the benefits. Your best bet is the Garden Mum - NASA research found this to be the air-purifying champion, removing benzene, formaldehyde and xylene from indoor air. 

Purify the Air You Breathe

Himalayan salt lamps can generate negative ions in your home, improving the air quality over time - all thanks to their hygroscopic effect. Water vapor (found naturally in our air) and its pollutants are attracted to the salt lamps and these microscopic compounds remain on the salt, not in the air you breathe. An even better way to get exposure to these negative ions is the old, natural way: spending time outdoors surrounded by a body of water and plant life. 

Swap Out Your Chemical Cleaners

Although many of us have been made to think the dirt in our homes is worse than the spray we use to clean it up - there is increasing evidence that it may be the other way around. A common ingredient in everyday cleaners is bleach, which can irritate the respiratory tract and mucus membranes. There are lots of non-toxic cleaners available, but one Google search can bring up plenty of simple, homemade ones for you to try with ingredients like white vinegar and lemon. Also, Norwex is a brand of microfiber towels that use an antibacterial agent (micro silver) against mold, fungi and bacterial odor. Take this one step further and remove fragrance-filled candles and room sprays. Most candles are made of paraffin wax, which creates highly toxic benzene and toluene when burned (both are known carcinogens). Instead, try out an essential oil diffuser to freshen up a room or make your own room spray with the essential oils of your choice. 

Clear Clutter + Let Go

Donate and purge items that no longer serve you - whether it’s unused appliances, clothing, or books, there are several donation centers that will take them off your hands for you. Simplifying one room - let’s say your office or den - to have only what you need, makes work much more productive. Instead of shuffling through old papers, you can easily grab what you need and stay focused. Having a home for all items in a room means you can walk into the space feeling relaxed rather than stressed to tidy up. 

Make Cleaning a Regular Occurrence

It seems obvious that the more frequently you clean your home of germs, dirt and dust, the better your health will be. By regularly dusting and vacuuming you’ll remove common allergens that stick to carpet, and get rid of the pet dander, mold spores and chemicals that collect in dust bunnies. Even if you can't deep clean as often as you'd like, taking your shoes off at the door will prevent pesticides and other contaminants from entering your home. 

Maintaining a clean and orderly space (even organized chaos) provides the sanctuary needed to relax at home. Trying one or all of the above tips will help improve the quality of your health and create a place you feel good to come home to.