5 Tips to Reduce Stress Instantly

75%-90% of all doctor visits are stress related.  When stress goes untreated it suppresses the body’s immune system and ultimately manifests as illness. Poor nutrition, environment, career, unhealthy relationships, and lifestyle can all impact your body by releasing cortisol, the body’s stress hormone. While it’s normal to release cortisol, it’s important for your body to return to its normal cortisol levels following a stressful event.  In our high-stress culture though, your body doesn’t always have the chance to return to its normal cortisol levels, so your body is constantly in fight or flight mode which makes you more prone to several negative effects.

Here are five tips to help you reduce your stress instantly:

1. Make lists

You’re busy and have tons to juggle.  Writing things down, creating lists, and prioritizing tasks is one of the quickest fixes for reducing daily stress.  I recommend keeping a list of everything you need to get done for the day, then reorganizing these tasks in order of importance.  I also suggest completing the least exciting or hardest task before 11:00am.  Our willpower and focus is only good for so long, so put your energy towards finishing the most stressful work for the day earlier on.  That way by 11am you can take a big sigh of relief, because the rest of the day just got easier.

2. Move your body 

Early morning surfset with my girls!

Early morning surfset with my girls!

Our bodies crave movement.  Find something you have fun doing and make it part of your daily routine. Exercise is a way of releasing built up tension, so instead of reaching for the sugar and booze, get your body moving if you’re stressed.  It doesn’t have to be an intense workout.  Get off the subway a little early and walk the rest of the way to work, or take a work break to stand up and stretch at your desk.  You’ll feel much better!  Find a type of exercise that works for your body’s needs.  What did you like to do as a kid?  What makes you feel good?

3. Breathe 

Do you ever experience moments where you realize that you haven’t been breathing?  I mean, really breathing, like from the belly.  Start breathing consciously.  Slow your breath down and allow your body to relax for a moment.  Can you see your belly moving in and out or are you just breathing through your nose?  Breathe in for four counts and out for four counts, breathing through the belly.

4. Self-massage

Loving touch is so important to our mental health.  We crave affection and not all of us get it on a regular basis.  Give yourself some love.  Try massaging yourself.  Do you have tension in your shoulders?  Your temples?  Your neck? Breathe consciously and use your hands to make yourself feel good!

5. Lavender essential oils

Essential oils have been used for centuries for healing. Lavender oil has many therapeutic effects, and it’s a personal Lavender_lgfavorite for relaxing the mind and body and reducing stress. Poor sleep is often a result of stress, so lavender oil is especially useful at night before bed.  I like to put a couple drops on my hands to rub over my pillows. I’ll also put a couple drops on the back of my neck to relieve tension, and there are tons of other uses and methods for applying lavender oil.

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Stay Inspired…

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8 Tips to Help Yourself Eat Better During the Week

We are busy people and not enough of us make the time to take care of our health. Eating well is much easier when we plan ahead, and even easier when we get other people involved.  When we designate one day for food prep, we allow ourselves more time during the week to rest, relax, and enjoy our pre-prepped food.  I recommend Sunday as the day for cooking and preparation.  This way, when our lives our full of stress and things to do, we have pre-prepped meals to look forward to.

Top tips for eating better during the week:

1. Make a batch of your favorite whole grains 

Whole grains can be very versatile.  I love to cook a big thing of rice or quinoa that’ll last me through the week. For breakfast I personally love putting eggs over rice with avocado and hot sauce, and then for other meals top the rice with vegetables or other forms of protein.  Fried rice is an easy enough recipe that’s always a favorite.  For more information and a list of all whole grains, click here.

2. Designate one day for prepping

As mentioned above, one of the most useful tips I have is to prep ahead of time. On your designated prep day, slice all your veggies, cook your whole grains, and soak your beans.  This saves time and makes eating healthy more realistic.

3.  Cook once, eat twice (or more!)

Prepare enough food while cooking to have leftovers.  Take advantage of the time you have to cook, because it can be hard to guarantee you’ll have time or even want to cook the rest of the week.

4. Keep a food journal

It’s easy to forget the meals we eat.  If your goal is to lose weight or discover what foods work best for your body, I always advise my clients to keep a food journal. Keeping a food journal not only helps us track what we eat eat and our portion sizes, but we can note things we are feeling emotionally or physically when we eat or after we eat. Identifying our emotions or even things we are feeling physically from eating helps us pinpoint food intolerances or allergies, and can even answer questions about other physical ailments.

From my own experience, it wasn’t until I started noting how I felt physically and emotionally after I ate processed foods and sugar that I was able to solve feelings of anxiety and depression. I realized those foods made me physically sick to my stomach, and I was also experiencing high levels of serotonin while eating the food, and suffering from low dopamine levels after the sugar high wore off.  Most of us probably aren’t conscious of these things as we’re eating and going about our lives, but once we stop and think about it, we may discover things we didn’t realize about our bodies.

6. Cook at home

I love going out to eat.  It’s convenient, there are lots of options, and the food tastes pretty good, but why not save some money and calories by cooking yourself?  When we eat out, there’s no way of controlling what exactly goes into our food.  I enjoy cooking because I know exactly where my food comes from, I have control over what I put in my food, and I get to pick what I want to eat.  Aim to eat at least two homemade meals a day, then work toward three meals at home a day.

7. Plan your meals

It’s much easier to eat well during the week if we take some time to plan meals ahead of time.  Make a grocery list and write out what you plan to eat every day. There’s no need to get fancy.  If you like having oatmeal for breakfast every morning and vegetable stir fry for dinner, then go for it!

8. Add in vegetables, nuts, legumes, fruit, and whole grains

By adding in more vegetables, nuts, legumes, fruit, and whole grains to our diet, we can naturally crowd out unhealthier foods and prevent unhealthy food cravings.  When we fill up on foods that nourish our body, we become more satisfied quicker, so we’re less likely to go for the desserts or snacks after we eat.

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Pay me a visit at www.jkhealthcoach.com to learn more about how working with a health coach can benefit you and the ones you love!

Important Things My Physician Never Addressed

Western medicine is extremely necessary and saves many lives every day.  That being said, doctors are busy people, so it’s not often we get the time we deserve with our doctors to get a full health assessment. Wouldn’t it be nice not to feel pressured by the doctor’s time constraint so that we could address everything that may play a factor in our health and wellbeing?  Think about the times you or someone you know was prescribed a pharmaceutical drug.  Did the doctor ever take the time to go over nutrition, lifestyle, and the role stress plays in our health before prescribing that little pill? Does that pill even get to the root of the problem, or does it simply act as a Bandaid, a temporary solution, for your problem?

John Oliver talks about the relationships between doctors and pharmaceutical companies the other night…

Over the years, I have had several instances with doctors where I was diagnosed for something or prescribed something without receiving proper education or a full health check, like what was going on in my life at the time or what my diet consisted of.  Here are some experiences I’d like to share with you:

Antibiotics

I think there have been at least three occasions in my life when I was prescribed antibiotics, each time by a different doctor.  Antibiotics are used to kill bacteria, but in the process also clean out the healthful bacteria inside our intestines that we need, often causing leaky gut syndrome.  Probiotics is a term I never ever heard until just a few years ago through my own research, but is absolutely something I should have been educated about by my physician.  Whenever taking antibiotics, probiotics are essential, as they add back healthy bacteria to our guts. Definitely if you suffer from any type of digestive disorder, if you’ve ever been treated with antibiotics, or if you just want to do something amazing for your body for the hell of it, try taking probiotics. For a list of probiotics, visit my article here.

25-1-e1391041324424PMS

Ladies, some of you may be able to relate to this one.  For many years I suffered from debilitating cramps, depression, and unhealthy food cravings the week before my period and during my period.  None of my doctors ever talked to me about the importance of eating well, especially around the time of my period.  I knew that my hormones were out of whack, but I never knew the science behind what was happening with my hormones. Estrogen levels rise as do our food cravings.  I would crave and indulge in greasy foods, and would get awful cramps and hate the way I felt as a result, because my serotonin levels were suddenly dropping after the moments of pleasure while eating all that food.  I felt more sad after indulging, and didn’t understand my body really didn’t want those onion rings, and that eating those foods would only increase feelings of depression. Not to mention I possibly had leaky gut syndrome as a result from my antibiotics and some undiagnosed food allergies.  Once I learned to eat better, hydrate, and get light exercise instead of pigging out and feeling sorry for myself, I no longer get symptoms of PMS.  Food, herbs, essential oils, and taking care of myself have become my monthly medicine.  Here’s what someone should have told me to eat:

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ADHD

In high school I was tested, diagnosed, and medicated for ADHD.  My mom was anti-drugs and I was all gung-ho about them at the time.  After all, high school was tough, college was near, and I was only a B-average student.  Not good enough in my mind.  I remember telling my physician I wanted the ADHD medicine, Adderall.  His response, was “Sure, you want Adderall?  Then let me just InTune__72556.1407635934.1280.1280write you up a prescription, no problem,” about as casual as if I had asked him to borrow a pen.

I grew dependent on my medication, taking unnecessarily large amounts of the drugs every day and paying the price in happiness and in health along the way.  I became secluded and distanced myself from friends, stopped eating, developed insomnia, and was unhappy unless I was cracked out doing work.  Nobody ever thought to discuss the bigger picture with me when deciding whether to write me a prescription.  My diet was crap, I wasn’t properly hydrated, I had just stopped playing sports after being super active my whole life, and I was stressed from social and parental pressure to do well at school and get into college.  Nobody told me that changing the way I eat and drinking lots of water could improve my attentiveness.  I never heard of any natural forms of healing like essential oils, which can kick ass at assisting in maintaining focus.  I didn’t realize that my sudden lack of activity was making me restless and contributing to my lack of energy.  When I finally decided to stop my medication midway through college, I couldn’t believe how well I could focus on my own if I put my mind to it and used other techniques to maintain mental clarity.

Hypoglycemia

When I was about 10-years-old I fainted during class.  My mom took me to see my physician who diagnosed me with hypoglycemia.  I learned that hypoglycemia means your body is in insulin shock, which depletes blood sugar to abnormally low levels.  The doctor instructed me to drink some soda or have some candy when I was feeling faint, and especially in the afternoons around crash time toward the end of the school day. What the doctor didn’t mention, however, was that this didn’t mean I could eat as much sugar as I wanted.  I learned to make sweets an excuse for eating whatever and whenever I wanted, which created unhealthy habits with food. Another thing my physician didn’t discuss was why I was suddenly hypoglycemic.  It was probably important to know that I wasn’t eating enough at or before school, and the foods I ate weren’t the most satiating forms of energy.  My diet mainly consisted of cereal, bread, cookies, and soda, when I should have been eating whole grains, healthy fats, protein, and vegetables.

Cancer

This part is my mom’s story.  My mom was diagnosed with breast cancer (luckily, very early on) in 2008. She kicked cancer’s ass, but had to continue taking about 10 different types of pills daily, up until about two months ago.  After seven years of taking these pills, which of course created other health problems like arthritis, bone density loss, and muscle and joint problems, and depletion of her normal hormone levels, my mom was fed up with taking them and finally asked her doctor why she had never spoken to her about her diet and lifestyle.  The doctor’s response was, “Oh sure, nutrition can help,” but offered no prescription of leafy greens, antioxidants, or yoga.

Food and living well can absolutely be your medicine, although as stated before, Western medicine certainly has its place. 25-1-e1391041324424

If you have a personal story please feel free to share in the comments below.  Most of us have experienced something similar to what I’ve described, even if you’re just realizing it now as you’re reading this article. I know I could go on and on about friends’ personal stories of being misdiagnosed or treated for something with a pill that created a whole list of awful side effects.

I understand the impact stress has on our physical and mental wellbeing.  As a health coach, I give my clients the time they deserve to talk freely about their health and the areas of their lives that affect happiness and health: relationships, career, spirituality, and physical exercise. Satisfaction in these four areas, along with proper nutrition, is the key to lifelong happiness and health, not a little pharmaceutical pill.  Consider all the money you can save on doctor visits and bills by taking control of your diet and lifestyle today.  So, next time you need to pay a visit to the doctor, discuss the bigger picture with your physician, and remember that food, rest, and balance are often the answers to healing.stress

If you have any questions about any of the above topics, essential oils, or health coaching, please drop me a line at jessicakhealth@gmail.com.

JessJessica Kleid

Owner of Jessica Kleid Health Coaching

http://www.jkhealthcoach.com