What the hell is stress? Hint, it might not be what you think……..and what you can do now to help!

“Reduce your stress”

We hear it from our doctors, our yoga teacher, our partners, our friends, nutritionists, or healer of any type and most of us know it at a cellular level.  We know we would benefit if we did but still we are all stressed out today and most of us are exhausted because of it.  Understanding  the various forms of stress is key to getting a handle on it and giving our body the break it is desperately seeking. 

You will most likely  be surprised to learn how many places stress is coming from today.  Jump right to the list at the bottom if you can’t wait.  Otherwise, a bit on stress itself. 

Stress is the body’s way of responding to any demand and then bringing our body back into balance. These demands can be physical, emotional, or mental and come from the inside our outside world. The stress response involves a chemical cascade of events that prepares the body to ‘fight or flight’, activating our sympathetic nervous system.  Our pupils dilate, blood is pumped from the digestive and reproductive system to our muscles and heart, our blood sugar spikes so we can have fuel, our heart rate increases, and blood pressure increases. If functioning properly we return to rest and digest when the stress is gone so all other vital body systems can function again, and our parasympathetic nervous system takes over, ahhhh.  We need to be in ‘rest and digest’ to procreate, grow hair, maintain hormone balance, digest our food, think intellectually, have that oh so yummy feeling of calm, and much more. We need to be in ‘fight or flight’ to fight off the tiger, survive a famine, or a similar acute stressors that we evolved to face for thousands of years. It turns on, then it turns off. We are back in balance, in theory, but alas….

Today stress comes from all of the following and they each have the same ‘Stressful’ effect on our body. Our ability to adapt to stress has kept us brilliantly resilient and able to handle all sorts of demands over thousands of years.  We are well adapted at handling acute stress and some stress actually makes us stronger. The problem today is we are not successfully turning off this stress response due to the amount and steady influx of triggers, which is leading to long term damage, depletion, and Chronic Disease.   Most of these go round robin also, creating more stress, which creates more of the problem, more depletion, and the cycle continues. 

Excessive cortisol (our stress hormone produced in the adrenals in response to all forms of stress) from nonstop stress can increase visceral fat, break down muscles, increase inflammation, increase cravings, decrease immune function, deplete adrenals, disrupt hormone balance, breakdown bone, decrease memory or intelligence, increase depression, slow down metabolism, and more.**

Sources of Stress-

Emotional Stress- This is the stress we are most familiar with:  Money, partners, kids, work, bills, trauma, early childhood trauma, etc. No two people respond to emotional stress in the same way.  Something that brings me joy may be your nightmare and vise versa. Many people have a hard time turning emotional stress off these days with our busy fast paced lives.

  • What to do to help? Try meditation, deep relaxation, adaptogen herbs, daily breathing exercise, restorative yoga, tai chi, leaving toxic relationships, laughing, dancing, or guided imagery. 

Toxic or Environmental Stress There are thousands of new chemicals in our world today that we are exposed to daily and our bodies have not had the time to adapt to the quantity or quality we are exposed to. The build up of toxins and increased nutrient burden on our body to detox them can create a chronic stress response, putting us in chronic ‘fight or flight’. Toxic stress comes through our air, water, food, skin products, cleaning products, furniture, laundry detergent, lawn care products, paint, plastics, and more.

  • What to do to help?   Reduce your exposure to toxins by eating organic, washing produce, getting a water filter, throwing out all plastic food/drink containers, using organic skin care products, eating pastured raised grass fed antibiotic free meats, swapping out home cleaning products with vinegar and water, etc. 

Nutrient Deficiencies The foods we are consuming today have far less nutrients than the foods our ancestors ate. We are generally overfed and undernourished. This is due to several reasons including consuming popular and highly processed nutrient deficient foods, less nutrient soils producing less nutritious produce, problems digesting and absorbing foods properly and the need for more nutrients today to handle the extra stress and toxins we are processing. Being deficient in one nutrient alone, such as iron or magnesium,  is stress.

  • What to do to help? Grow your own vegetables, eat organic, eat foods in their whole form, reduce/eliminate processed packaged convenience foods, eat the rainbow (colorful fruits and veg), include nuts/seeds, add booster foods, restore digestive function so you digest and absorb the foods you are eating, etc.

Silent, undetected, or chronic Infections and Parasites– Infections both acute and chronic are stressful on our body and cause a chronic low grade immune response. Viruses can hide out in the body without symptoms and re-emerge in times of weakened immunity. Two viruses that do this are Epstein-Barr virus and cytomegalovirus. Yeast imbalances also do this. When the immune system is activated by these and other silent or recurrent invaders or imbalances it uses energy and precursors needed for other functions and is in a constant state of inflammation which causes a stress response.

  • What to do to help? Be aware of the terrain in your body and what it attracts.  Keep inflammation low, reduce sugary foods, keep the immune system in balance, maintain healthy microbes, and if needed use antimicrobials, antivirals, and antiparasitics to rid the body of pests.

Blood Sugar Imbalances– Every time your blood sugar drops too low the stress response is activated to get fuel for your body.  Cortisol rises and the stress cascade begins. When we consume too much sugar with not enough fiber and protein we get dysregulations and the ups and downs in blood sugar are bigger than we are meant to handle which is perceived again as stress.  Even trendy intermittent fasting can be too stressful for someone with blood sugar swings.  Insomnia can be due to blood sugar fluctuations alone!  Jump over here to learn more about your blood sugar

  • What to do to help? Check your blood glucose levels at home, make sure to eat fat/fiber/protein at every meal and snack, reduce sugary foods, eat regularly throughout the day to maintain steady glucose/insulin, eat healthy fats (coconut, olive oil, avocado, nuts/seeds, olives) and fiberous fruits and veggies. 

Lack of Sleep- Sleep is when we repair and rejuvenate, when we rest and digest.  When we are deprived of sleep it spikes our blood sugar and increases night cortisol (stress) leading to a cascade of downstream hormone dysfunction.  More stress, less sleep, more stress, less sleep, and the cycle continues no matter what came first. Lack of sleep is stressful on the body.

  • What to do to help?  Go to bed and wake at the same time every day, make sure your room is dark and cool, skip daytime caffeine, try amino acids, find a night time ritual, get blood sugar under control, ‘catch the night time low cortisol wave’, try herbs such as passionflower or kava. 

Food triggers- Eating foods that our body cannot digest properly causes inflammation and a stress response.  70% of our immune system is in our gut and is activated when we ingest hard to ingest foods for you specifically, which causes inflammation. Often these are foods people eat regularly and crave. Common food triggers people eat and don’t realize are triggers are gluten, dairy, soy, nuts, nightshades, and yeast.   If hydrochloric acid is too low in the stomach and proteins bypass an important step of digestion in the stomach it can act as a food inflammatory food trigger as well.  Same goes for a shortage of digestive enzymes leaving undigested food in the small intestine.  

  • What to do to help?  Avoid all food triggers, chew thoroughly, slow down when you eat, eat whole foods, drink apple cider vinegar before meals, take digestive enzymes, do an IgG food sensitivity test, avoid processed foods, etc. 

Bacterial dysbiosis  The lining of the gut is composed of millions of diverse organisms that when balanced helps us digest food, detox our environment, maintain the integrity of our gut lining barrier (aka prevent leaky gut), balance our neurotransmitters, keep our hormones balanced, synthesize vitamins, keep our immune system from overactivating, and more.  Various things in our environment can throw this balance off such as antibiotic use, eating a low fiber or high sugar diet, stress itself, certain medications, lack of nutrients, lack of friendly microbe exposure, being born via cesarean, or not being breastfed.

  • What to do to help? Avoid unnecessary antibiotics and medications, limit alcohol, eat fermented foods, reduce sugary foods, eat plenty of fruits and vegetables, play in the dirt, breastfeed, supplement with probiotics, etc. 

Physical Stress or Trauma Overexercise, accidents or trauma, excessive hot or cold, childbirth, surgeries, diagnosed diseases or system dysfunctions, overeating, sunburn, etc all cause our sympathetic nervous system to kick in and the stress cascade to begin or continue.

  • What to do to help? Protect your body from physical injury, do not overeat, rest and recuperate after trauma, find moderation and joy. 

Stress directly affects our brain, our hormones, our thyroid, our sleep, our metabolism, our immune system, our mood, our energy, and more.  All the stress we are exposed to accumulates to form our total stress load. Which specific stressor that overflows our ‘bucket’ might not have had a huge affect normally but it may be just enough to tip the scale, overflow the bucket, and get our attention.  How much stress we can tolerate, aka how resilient we are, varies from person to person depending on our genetics, history, nutrient intake, mindset, and more. Knowing what is adding to your total stress load is key in helping to reduce it, process it, or eliminate it so you can function better.

What stressors are filling your bucket? What are you doing to decrease this stress or increase your resilience?

Decrease any of these stressors here and improve your health!

Emotional Footnote- This is not meant to stress you out.  Instead, this is meant to empower you to take a front seat in your journey towards wellness.  Stay tuned for more on Stress and Adrenals and How You Can Become More Resilient!!!

**Check out this 6 minute video to see how high cortisol (stress hormone) impacts physiology.    You Tube Video- How High Cortisol Impacts Physiology (and fat loss) https://www.youtube.com/watch?v=uLUU0b-VuD0

 

References

Bauman, Ed and Friedlander, Jodi. 2019. Therapeutic Nutrition Textbook Part 1.  

Romm, Dr. Aviva.  The Adrenal Thyroid Revolution. 2017. New York, NY. Harper One.

Cass, Dr. Hyla. 2018. Lecture on Insomnia. Functional Nutrition Lab.

Nakayama, Andrea.  2018. Functional Nutrition Full Body Systems. Endocrine 3

Plus, what you can do right now to help reduce your systemic stress!!!

A Few of My Favorite Things 2019…….

These are a few of my favorite things in 2019……. The list will grow all year and no, I do not get any kick backs from any of these companies.  I just legitimately like their products (and missions) and want to share them with you.  They all help maintain a balanced, nutritious, healthy and joyful life.  Feel free to add any of your favorite things in the comment areas and check back for more treasures all year!

#3 Smoothie Plant Powered Nutrient Superfoods-  Smoothies are the greatest way to make sure you are packing your day with delicious and powerful nutrients that your body needs.  We are smoothie and smoothie bowl addicts at my house.  Here are just a few of the superfood booster powders we play with every day.  Kids get to pick which ones they want that day and I change it up in my own daily.  Look for our Smoothie Worksheet coming soon!  Acai Berries and Gogi Berries are packed with antioxidants, phytonutrients (important nutrients from plants), vitamins, trace minerals, healthy fats, certain amino acids, and fiber.  Maca is a powerful adaptogen that is being studied fiercely right now.  It is known to help people adapt to stress, balance hormones, feel energized, regulate blood sugar, and is loaded with antioxidants. Camu Camu Berries have an insane amount of vitamin C as well as other antioxidants and nutrients.   If you are looking to boost your overall health, fight sickness and disease, and increase energy these superfoods are and awesome tool.  A basic recipe is to mix 1 cup of nut milk with 3/4 cup of blueberries, 1 banana, 1 scoop plant protein powder, 1 tsp flax seeds, and 2 of these boosters (1 tsp each).   Fat, fiber, protein, nutrients-  my eating motto all in one glass! Boom!  

#2    Lola Tampons  This company provides 100% organic tampons that are toxin free.  Their mission is to promote open conversation around women’s health, to provide healthy products, to be supportive through each stage of a women’s hormone health,  and to be totally transparent about their product.  You can custom make your order to fit your exact needs.  So cool.  I have an order of 2 boxes of applicator free tampons coming every other month and each box has 6 light tampons, 8 super, and 4 super plus.   They actually make it fun to customize your quantities depending on your individualized needs.  Brilliant!  I ordered their menstruation starter kit also so my 10 year old daughter will be empowered and informed when her big day comes.  These are toxin free for your body and better for the earth.  Win Win. Check them out.   www.mylola.com 

Click here to read a great article about other organic toxin free tampons. https://thethirty.whowhatwear.com/best-organic-tampons

Another great article here at huffpost about what is in your tampons and why you might care.

and another one- https://articles.mercola.com/sites/articles/archive/2017/06/07/tampons-sanitary-pads-toxic-chemicals.aspx

 #1    Booch Craft Hard Kombucha- A delicious Kombucha Cocktail for the nights you choose you drink alcohol.   This company rocks.  The drink is organic, naturally gluten free,  yummy, and full of good bacteria to help your microbiome thrive so you can function your best.  The company supports sustainable food projects to boot and has an awesome mission to support people enjoying life but staying healthy.   Win win win.    Find more on Booch Craft here www.boochcraft.com   

One on one Personalized Sessions

Free 15 minute Phone Call to chat with Janel to help you decide where to start for your unique situation.   Email or call to schedule a time janel@mountainrebalance.com

Let’s start by chatting for 15 minutes so you can ask questions about my practice and I can help you determine what next step is right for you.  There are a few options

  1. Anti-inflammatory and Replenish Program- Set the stage for health to take root. 4 weeks
  2. Assessment and Review Sessions- Dig deep into your personal history/health.
  3. Hourly Consult- Not ready to commit yet but interested how food/lifestyle impact health.
  4. Kids clean up program- Maximize body and brain health

1. Anti-Inflammatory and Replenish Program                                                                    A powerful way to set the stage for health to take root.  Remove the most inflammatory foods and nourish your body with specific foods/nutrients.  Be supported, held accountable while preventing overwhelm from all the excessive information out there. This may be enough to see the results you are hoping for or the first step before digging deeper.  4 week program  

2.  Assessment and review Sessions
After you have cleaned things up or if you are feeling ready to jump right in to personalized care this is the step for you.  You fill out an extensive intake and we meet for 1.5 hours so I can learn all about you, hear your concerns and goals, and gather tons of information.  I review any lab work, recommend functional labs, suggest relevant home testing, and do lots of behind the scenes detective work. Next we have a 1 hour follow up where we go into a plan to address your specific needs. You get a personal Health and Wellness Binder to keep all your health and medical paperwork organized.  After the assessment sessions we can decide together what is needed next.

Follow up and Commitment Packages   

  • Accountability- 6 45 minute appointment over 3 months time so we can continue to assess, test, review, personalize, and where I can support you making sustainable diet and lifestyle changes.  You have access to emailing and calling me for basic questions. There is heaps of education, tracking, and personal adjustments.  We typically meet every other week and connect over email or phone between.  We may go deeper into specialized diets or targeted gut healing. 
  • Gold Standard Accountability- 12 45 minute appointments over 6 months time so you can feel fully supported on this time of healing and change.  The truth is it takes time to heal and to make lifelong sustainable change.  I have seen 6 months work seamlessly for people with enough support and education so they understand why change is needed and then change their habits.  You have email support and access to call me. Can also be used as punch card over 12 months. 

Half hour Individual Follow up Sessions
Periodically get together to reassess, track, and support

1 hr Holistic and Functional Nutrition Consult 
Discounted for current clients
We can talk about ideas to help you reach your goals, discuss some of the physiology behind why things might be happening as they are, or reassess where you are.  

Working with Kids
I love working with kids and tailoring things to them.  Kids can also start with Assessment package if needed and ready or jump into the 4 Week Kids and Family Clean up Plan.

Home Visits 

I love having a home visit where we can go over your kitchen set up and organizing together so eating and cooking healthy feels good. 

Parties!

Oh this is a fun one.  I can join you at your next get together with friends to answer questions about how we function and what impacts that or discuss a specific topic.  Understanding health in the way of how we are functioning is a huge empowering shift.  Learn about how certain systems work, what impacts them, and how to optimize them.  Get your girl friends together and let’s connect.   2 hours at your get together that your friends will not forget- $150

Group Wellness and Classes

Group Wellness and Classes

Holistic Healthcare you can’t afford to miss, but can afford!

3/4 Week Group Programs-

$200- 
These are awesome! Most groups involve 4 weeks of meeting and 3 weeks of focused diet/lifestyle work. They include 4 one hour gatherings for education, questions, and motivation, it also includes email support, a binder with all your information, recipes, meal plans, appropriate supplement suggestions, optional access to professional quality supplements at discounted rate, facebook group access to connect with others doing the program,  and better health, balance, and insight after. Optional hormone testing or other labs available 

  • Women’s Hormone ReBalance-   Winter 2020! 
  • Family Clean up – Spring 2020!
  • Prenatal/Postpartum Nutrition, Recovery, and Hormones
  • Blood Sugar ReBalance- Ditch the Sugar!- 
  • Heal your gut (and affect every organ and system in your body)- 
  • Autoimmune Reset- 
  • Teen Girls Empowerment through Education- Learn about your body and how what you eat and the environment affect it
  • Adrenal Fatigue Roboot! Energy, please!- 

1 Week Whole Foods Seasonal Cleanses and Education 

$90
(bring a friend and you both get $10 off)
These week long dynamite cleanses include 3 one hour group meetings (online or in person in Truckee), loads of valuable education, recipes, detailed food plan, detox and cleanse tips, email support,  facebook group access, optional access to professional supplements at discounted rate, and an awesome feeling after you complete it! Everyone can benefit and you get to choose your comfort level- expert or beginner or anywhere between. 

  • Spring Cleanse and Liver Love- April
  • Summer- July
  • Fall- October 
  • Winter Cleanse- January 

Healing Foods Workshops

Learn how to make your own Sprouts, Bone Broth, Fermented Vegetables, Nut Milks, Juices, and more

Herbal Remedies Workshops

Learn how to infuse oils with medicinal herbs and use as healing salves, lotions, and balms.  Learn how to make your own herbal remedies and medicines. 

Group Classes on Health on Wellness

Come together and learn about different body systems, how they work,  how they affect us, and how our lifestyle and diets interplay with them.   Join our classes or Host your own wellness party!!

  • Hormone Health
  • Immune Health
  • Blood Sugar
  • Digestive Health
  • Hypothryroid
  • Fertility, Pregnancy, Postpartum
  • Perimenopause and women’s hormone health as we age
  • Estrogen Dominance
  • Depression, Diet, and Lifestyle
  • Fatigue
  • Brain Health
  • Childrens Health and Wellness Boost

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