Navigating Stress and Your Health

While research shows stress touches every part of our bodies and brains, it is often brushed over or completely ignored in your doctor’s office. 

When we perceive stress, it immediately thrusts our nervous systems into the chemical cascade that triggers sympathetic nervous system mode (think fight, flight, freeze). Our bodies get flooded with neurotransmitters that make us hyper-vigilant. Our digestion shuts down as blood flow is shunted away from non-essential areas. Our muscles become tense as vessels constrict. Inflammation increases while immune function decreases. Our focus and memory centers function poorly as the survival brain takes over. Our moods become dysregulated as we prepare for the worst. 

Signs you’re dealing with a chronic stress response. 

• You have chronic indigestion or inconsistent bowel movements (loose or constipation).

• You feel a sense of panic even when things are calm or struggle to regulate your mood.

• Energy becomes depleted, or you have excess energy signs (insomnia, anxiety, and racing mind). 

• You struggle with appetite, either in lack of or excess. 

• You have chronic muscle tension or tension headaches. 

What can be done? 

While none of us can completely eliminate stress from our lives, there is much we can do to lessen its effect on our minds and bodies. 

• Movement: move your body in a way you enjoy for 30-45 minutes at least a few times weekly.

• Sleep: aim for 7-9 hours of sleep per night. Don’t underestimate those sleep hygiene routines here. No screen time 1 hour prior to sleep, limit caffeine after 2-4PM, creating a consistent sleep and wake time diet, etc. 

• Practice mindfulness: set aside 10-15 minute periods in your day to focus on your breath and allow your mind’s thoughts, impulses, and feelings to pass through you without judgment.

• Diet: feed your body with nutritious whole foods. Try not to skip meals to keep your blood sugar stable throughout the day. Focus on protein with each meal. Meals are ideally enjoyed at rest for optimal digestion.

• Lastly, consider what environments, behaviors, habits, situations, and people are creating stress in your life. Some of this is beyond our control, but do what you can to arrange your life to prioritize your health! 

There is never shame in working with a counselor on developing healthy coping skills and boundaries, identifying your triggers, and coming up with strategies to retrain your brain’s protective mechanisms.

Still can’t get to the bottom of your body’s stress responses? 

There are a host of medical conditions that exacerbate feelings of stress and an appropriate workup by your doctor is key here. A thorough investigation should be done to rule out contributing hormone imbalances, adrenal fatigue or excess, thyroid conditions, blood sugar imbalances, and nutrient deficiencies, to name a few. 

The solution between you and your provider should always be as unique as you are to address the root causes of your symptoms. 

For those ready to take matters into their own hands, I have curated a blood analysis panel for women that takes a deep dive into many pathways that can lead to excess stress, anxiety, and dysregulation. I highly encourage you to meet with a provider you trust to help you interpret the results. For established clients/patients, you can receive an additional 40% off of this already heavily discounted lab rate. Message us in our secure portal for more information. 

In Health, Dr. Delia Sewell, ND

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#Naturopathicmedicine

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The Art of Managing Menopause, a Holistic Approach

Menopause is a pivotal time in the lives it touches across the world. While there are many dynamics present, they are not all bad. I try to offer my clients a well-rounded perspective around the topic. The hallmark of menopause is a gradual decline of estrogen and progesterone. Yet this process is not always so graceful, as there are sudden and drastic highs and lows along the downward trajectory. This fluctuation along with the decline is what leads to many of the symptoms around menopause. It is famous for being a time of mood swings, dryness, night sweats, hot flashes, changes in libido, difficulty concentrating, and many other not-so-fun experiences.

But there is also an empowerment that takes place.

A switch in hardwiring that shifts our focus away from placing others first, to prioritizing our own needs. Many find themselves speaking up when they previously wouldn't, saying no more often, and letting go of layers of self-consciousness that cloud our earlier years.

Here's where I believe that managing menopause is truly an art!

It's also where a functional approach shines. As the experience of menopause is so individual, the plan has to be just as individual. Hormones touch every part of our bodies (and minds!).

I have compiled a list of the most important things to keep in mind when seeking help.

• #1 You’re not crazy! Big changes are happening and you may need some help to cope along the way. Find someone who listens. Many reach out to their doctors complaining of early issues with mood, sleep, menstrual changes, and focus and are often shrugged off, or offered an antidepressant, sleep aid, etc. Symptoms of your hormones beginning to shift can start as early as your 30’s. Find a provider you trust so you can work together to come up with a plan that fits your needs and wishes.

• Make sure any hormones that enter your body are bioidentical or BHRT. Studies are confirming an improved safety profile for bioidentical hormones and they are equally (if not more) effective. I repeat. Do not take synthetic hormones. Your provider should take the time to fully weigh out the benefits and risks so you feel fully informed on your decision.

• A couple notes on estrogen: First, and so importantly, avoid oral estrogen! Risks seem to be reduced, especially for blood clots, when estrogen is used transdermally. Not to mention absorption is optimal through the skin, so you don’t need as high of a dose. Another pet-peeve I have are patients placed on estrogen-only therapies. Progesterone is the jelly to the peanut butter, the yin to the yang! People tend to feel more balanced, sleep better, and have less anxiety with progesterone combined with estrogen.

• Consider natural medicine for menopause. Botanicals, vitamins, and even diet can make a huge difference in the experience of menopause and are a great addition to hormone therapy or in some cases an amazing stand-alone option. I love botanicals for very early shifts in hormones, or for those that have a personal or family history that make hormone therapy an unsafe option.

• Make sure your provider is doing the digging. There are many other factors that can make menopause worse. I always check to make sure that thyroid conditions are ruled out. Hypothyroidism really does a number on the balance of hormones and is so common. Blood sugar balance or insulin resistance can play a role. I also look for things like iron, B12, or Vitamin D deficiencies. Even higher stress levels can make the symptoms of menopause more intense. Your overall health matters and should be considered.

Whatever route you choose, remember that menopause is not a disease. It’s a normal process, a natural shift. Our goal is to pave the way, so the road is less bumpy. This allows you to keep living life with the most ease, balance, and stability.