STRESS MANAGEMENT

In order for you to restore the health to your gut and entire body, you have to learn how to slow down and limit stressors. This not only reigns true for gut restoration, but also for hormonal health, weight loss and disease prevention. For now, let's just focus on stress and digestion. Stress signals our brain that we need to fight or engage in flight. Even if you think you are handling your stress well and tackling your to-do list, your brain views stress the same way, without bias or recognizing that you are superhuman with your tasks. Stress will slow or even completely halt the digestive system! This impairs your ability to have regular bowel movements, increases risk of digestive dysfunction throughout the entire GI tract and intensifies pain and discomfort throughout your body. 

Stress directly influences your blood sugar levels! When under stress, you secrete hormones that initiate the release of stored glycogen from tissues in the body, where they secrete directly into the blood stream. As a results, your blood stream becomes saturated with glucose (simple sugar) in order to “escape” the stressor you are falling victim to. This is all well and good if you are running from a bear, right? You will have enough glucose in the blood stream to sprint up a tree and hide until safety arrives. But what happens to that circulating glucose in the blood stream when your stressor is sitting at your desk freaking out about deadlines? Well, nothing. Your body doesn’t physically NEED the glucose. So it continues to circulate, signaling to the brain that we need a mass release of insulin in order to allow those sugars back into the tissues. If you have chronic stress, you are essentially running through a hamster wheel of high blood glucose, insulin release, low blood glucose, and over and over again. This is where insulin resistance and diabetes makes an appearance! So be mindful and practice stress management strategies that you enjoy. One of my favorites, is simply taking long deep belly breaths! It’s cheap! It’s accessible! It’s highly effective!

 SLEEP HABITS

Aim for anywhere from 7-9 hours of quality sleep every night. Shoot for falling asleep by 11 pm. Research shows going to bed by 11 pm, creates an optimal hormonal environment within the body for healing, regeneration and even weight loss. If you have trouble sleeping, consider adopting a consistent bedtime routine to wind down slowly. Declutter your room, invest in dark shades and make your bedroom a neat and tidy place you enjoy. Shut down all screens at least 60-90 minutes before bed, get cozy with a cup of decaffeinated tea or warm nut milk, read a book, do some gentle yoga or do a sleep time meditation. 

If you are still having trouble, consider supplementing with magnesium biglycinate (200-800 mg) 30-60 minutes before bed. Magnesium promotes relaxation in all muscles of the body and therefore makes it easier to prepare for a full night of Z's. GABA is another helpful supplement for improving sleep. GABA is a neurotransmitter that creates a "feel good" sense. You can take GABA directly or promote your body to release its own with herbs such as valerian root, passionflower and skullcap.

CONSIDER EXERCISE

Exercise it vital during a cleanse! Increasing your heart rate will get the blood pumping new nutrients and oxygen throughout your entire body. This is key when you are trying to reset the system, remove inflammation and decrease your toxic load. If you are currently not exercising at all, start small and take walks every day, even for just 10-15 minutes. Your cleanse will be so much more successful!

For those who are active, it’s important to survey all types of stressors that impact you. One of these stressors to consider is exercise. We love exercise to maintain health and it’s critical for all systems in the body. I simply have one request; Consider the types of workouts you are partaking in. Do you practice balance with different forms according to your health goals? Or perhaps you are chasing the calorie burn? Know your WHY behind your exercise routine.

Let me offer you an example with my own fitness routine…

• Strength training 3x week with lower HR for maximum fat burning and muscle building. 

• Steady state cycling 2x week for cardiovascular health and a good sweat session.

• HIIT training 1x week or less for a splash of intensity and fun.

• Yoga mixed into my routine 3x week for mobility and joy.

• Lots of light walks with family and friends.

• TWO complete rest days with a focus on recovery, breathing techniques, meditation and/or restorative yoga.

Why do I have the variety? Because each of these workouts relate back to a certain goal. I strength train because I want to feel strong and lean. I keep my heart rate low because I want to burn fat, while maintaining muscle. I enjoy steady state cardio because my heart health is important to me and I love a steady sweat that oxidizes fat. I do HIIT training because it’s fun and challenges me! Never more than once a week though, because I want to nurture my hormonal health. I do yoga because mobility and flexibility are important to me. I want to avoid injury and work on reducing my toxic load through the breath work. I take walks because I love being outside and connecting to the beautiful world around me. I take two rest complete rest days because my goals and the health of my internal environment is my number one priority.