The Three Best Things You Can Do To Zap Stress
Nova Health Club • March 26, 2019
Stress is not bad when it is short term. For example, we get stronger from stress on our muscles during exercise. The reality, however, is that many of us are so busy we expose ourselves to continual stressors. The usual suspects are work demands, lack of sleep and poor nutrition. Combine this with our ‘Go & Do’ mentality and our bodies are not able to rest, recover and digest. Prolonged exposure to various stressors has a negative impact on our health, performance, and longevity.
It is important for us to have quick tools at our disposal to zap stress when we feel ourselves becoming overwhelmed or stressed. But first it is important to understand that our Autonomic Nervous System, which is responsible for many of our bodily functions such as breathing and heart rate, is broken into two pathways:
1) Parasympathetic Nervous System:
Correlates with rest, recovery and digestion. Cleans up the work from the sympathetic nervous system. Restores processes of the body and promotes blood flow. Used over the long term to keep our bodies in a balanced state.
2) Sympathetic Nervous System:
Correlates with increased stressors and is the ‘Fight or Flight’ system which keeps us alive at all costs. It turns on during exercise or when running around completing to-do lists creating alertness, increased cortisol and slows/stops digestion. This system is more active during chronic stress or during illness but should only be activated during the short term.
When we feel ourselves becoming overwhelmed or stressed we are in a sympathetic state of nervous function. While this is ok for the short term, the longer we stay in it more problems will occur.
Three of the best things to zap stress and restore recovery to bring your body back to a balanced state are:
1) Stop to take 5-10 Breaths
Focused breathing turns on the parasympathetic nervous system to get you out of ‘Fight or Flight’ mode. Stop whatever you are doing and inhale slowly through your nose as much as you can without forcing it. Then exhale through your mouth slowly as much as you can without forcing it.
Total time investment: 1 to 2 minutes
2)Take A Walk Around The Block
Movement and upright posture will also engage the parasympathetic nervous system allowing you to restore balance and get back to what you were doing with renewed vigor. It is so easy especially when you think about the walk only being one block.
Total time investment: 5 to 10 minutes
3)Stretch
Again this promotes better posture and breathing both allowing you to turn off the sympathetic nervous system. Any stretching works as long as you remember to breathe. If seated, try standing up and reaching your arms to the ceiling and then to your toes. Do this 5 times. Alternatively, lie on your back on the floor and reach your arms by your ears.
Total time investment: 1 to 5 minutes
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It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
