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.Â
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.Â
Signs you’re dealing with a chronic stress response.Â
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).Â
You struggle with appetite, either in lack of or excess.Â
You have chronic muscle tension or tension headaches.Â
What can be done?Â
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.Â
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.Â
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!Â
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?Â
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.Â
The solution between you and your provider should always be as unique as you are to address the root causes of your symptoms.Â
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.Â
In Health, Dr. Delia Sewell, ND