Dr. Beaton’s guide to stress relief for optimal health
If you want to improve your health, but feel overwhelmed with where to begin, you’re at the right place. Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to share her top tips for managing stress.
Stress undoubtedly plays a large role in the overall quality of our health. Avoiding stress is nearly impossible, and experiencing normal amounts of stress is a part of life. However, chronic stress – or constant stress experienced over long periods of time – can lead to other more serious issues. Without properly managing stress, you put your body at a greater risk for hypertension, heart attack, or stroke, among other concerns (apa.org).
Today, we will be discussing the cycle of stress, how it affects your health, and my top tips for managing stress.
You may have heard of the “fight or flight” response, which is the combination of physiological responses and hormonal changes that the body exhibits in order to react quickly to a life-threatening situation.
It’s a survival mechanism that has allowed people and other mammals to survive over the years. However, in today’s day in age, the types of stressors we experience are vastly different from that of our ancient ancestors, and can actually put a large strain on the health of our bodies.
While our ancestors’ fight or flight response was activated while being confronted by a wild animal, for example, our fight or flight response may be activated by less threatening situations, such as a traffic jam or pressure at work (Harvard.edu). Over time, this constant stress becomes a burden to our health and can put us at greater risk for disease and other health concerns.
A few signs that stress has gotten out of hand and requires action could include:
Diarrhea or constipation
Forgetfulness
Frequent aches and pains
Headaches
Lack of energy or focus
Sexual problems
Stiff jaw or neck
Tiredness
Trouble sleeping or sleeping too much
Upset stomach
Use of alcohol or drugs to relax
Weight loss or gain
Source: (medlineplus.gov)
It’s important to take notice of when these signs show up consistently and take measures to ease your stress levels. By implementing regular stress-reducing practices into your daily life, you may also lower your risk of developing stress-related health problems.
Now, let’s dive into my top tips for managing stress, so you can care for your mind and body.
Practice mindfulness
It’s tempting to begin the day by checking our phones and seeing what is going on in the outside world. You want to know which texts and emails you’ve received, what the latest news is, and what you’ve missed since last night. However, opening your eyes only to immediately check your phone puts your body in a state of fight or flight before you’ve even gotten out of bed. It can be a helpful practice to take a few minutes before you get out of bed to be mindful and ground yourself before the hustle and bustle of daily life. The same thing goes for having a mindfulness practice throughout the day (perhaps during lunchtime) or before you go to sleep to calm your mind and body and reduce stress.
Insight Timer is an excellent free app that shares meditations and mindfulness practices.
Move your body
Exercise reduces stress hormones such as adrenaline and cortisol in the body, while it increases the production of endorphins, which are mood-elevating and stress-relieving hormones.
Moving your body is a great time for self-care and mindfulness, and can be a time to recharge after a stressful day. We can’t eliminate all of life’s stressors, but we can do what we can to mitigate the consequences that prolonged stress can have on the body, and exercise certainly does that.
Find something that you enjoy: dancing, hiking, walking . . . Perhaps ask a friend to be your workout partner. Having a great music playlist can be really motivating as well!
Additionally, here is a great workout you can do from the comfort of your own home.
Limit alcohol consumption
It may seem as though drinking may help you relax and unwind, but excessive drinking can cause severe damage to the brain, liver, gut, and cardiovascular system. Drinking too much can exacerbate symptoms of mental illness, which certainly won’t help decrease stress or improve health in the long run. By eliminating or reducing your alcohol intake, you are setting yourself up for a healthier lifestyle.
Set boundaries in work and family life
When we are overworked and burnt out, it’s going to take a toll on our health and well-being. In order to best show up for others, we must first make sure we are taking care of ourselves. Of course, there are certain times that require more of your time and energy and you may not be able to have as much time for self-care. That’s why it’s so important to take advantage of the times when you can show up for yourself and honor your limitations.
Reexamine toxic relationships and spend time with people who lift you up
The people we surround ourselves with can really influence how we feel about ourselves and our lives. Toxic relationships – whether it be with a partner, family member, friend, or at work – can create tremendous stress and impact our bodies as a result. Likewise, being surrounded by people who lift you up and energize you can improve your health and well-being.
Eat a plant-based diet
A whole food, plant-based diet includes nutrient-dense, minimally processed vegetables, fruits, whole grains, beans and legumes, and nuts and seeds.
Unlike fried and processed foods, which can put additional stress on the body, plant-based foods are fuel, help to balance blood sugar, and offer valuable nutrients to help your body work optimally.
For three of my favorite plant-based breakfast recipes, visit this blog. nnbeatonmd.com/blog/three-plant-based-breakfast-ideas
As part of my concierge medicine program at Dupont Private Health, I encourage the SENS wellness program. SENS has four pillars of wellness:
Sleep
Exercise
Nutrition
Stress Management
Call today to learn more about working with Dr. Beaton.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.