Hello, 2020. They,--whoever "they" is--say that hindsight is 20/20 when it comes to vision. Do we really see our past so clearly that it truly informs and illuminates our present now and our near future in the best possible light? I'm still working on that. How about you? I don't know if the work gets a easier but I do know the more I activate the tools of willingness, forgiveness and the act of letting go, and the more I embrace self-care, the better I feel. I am trying to take a look at my own behaviors because 1) I am willing and 2) forgiveness can be SO healing for others and ourselves and, 3) Like my friend Ted told me once, his dog Bob taught him a very important lesson: Bob, a sweet, energetic sadhu of a terrier does his elimination business, kicks some dirt over it, and walks away. In other words, Bob lets sh*t go and doesn't look back. In other words, release what no longer serves you. Let go and move on. Thank you, Bob. Interestingly and quite metaphorically, the behaviors that always seem to "dog" me, bite me in the ankles or other tender parts (metaphorically, for sure) often herd me like a boss dog, repeatedly. Oh, yeah, right: they're hounds of my own creation. When will I learn to let that sh*t go?? The big one for me is self-created stress. Whether or not one creates stress by one's own doing, by lifestyle choices or reactive decisions, or by riding shotgun in someone else's drama by choice or by chance, stress diminishes well-being. I can't magically wave a wand over you or me and say, "Done! No more stress!" but I can help by giving you some understanding of stress and some tools to help get you through it. Stress causes are absolutely everywhere. Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or flew. But, that doesn’t happen too much in our society - it becomes a long-term reaction. It becomes chronic. When it becomes chronic your body is set up for a lifetime of physical challenges. You’ve probably heard of the main stress hormone, called “cortisol.” It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going, and slowly fades during the day so you can sleep. High levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity. I've experienced some--okay, MOST-- of these when I am not mindful of my current environment: my work habits, my food choices, my sleep regimen and who I am spending time with. When stress builds to a point of no return, adrenal fatigue or failure can result. A body can only take so much. I've been there. It's not pretty. Nutrient-dense food and lifestyle changes can help to you lower this stress hormone naturally. Take it slow. The key to creating and solidifying new habits is awareness and consistency. Support is another key factor. Foods and nutrients to lower cortisol Let’s start with one of the biggies that increase your cortisol… sugar. Oh, say it ain't so! Reducing the sugar one eats and drinks can be a great step toward better health for our minds and bodies. Hang on, there are strategies to break the sugar addiction and have your sweet and eat it, too. See the recipe below. I've got you covered and usually chocolate is involved! High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest. Alternatives: yerba mate, herbal/green tea blends, kava kava, organic chocolate without cane sugar. Questions? Use the comment box. I love hearing from you! Drink water. Especially in winter. Dehydration increases cortisol. Make sure you’re drinking enough water every day, even if you don't feel thirsty. Fill up a 32 ounce mason jar or other container. Drink it all and fill it again. Try to drink those second 32 ounces before the day ends. Eat a variety of nutrient-dense whole foods. Eating to thrive helps reduce stress hormone and supports all aspects of your health. Ask me what nutrient dense options are and check out the sweet recipe below. Herbal tea, green tea and dark chocolate (not the sugary milky kind) are highly antioxidant, nutrient dense choices to help you unwind and uplift your mood. Again, I've got you covered. Check out The Chocolate Club HERE. Don’t forget your probiotics and prebiotics! There is so much new research about the gut-mind connection, and how taking care of your friendly gut microbes is key. Make sure you’re eating probiotic-rich fermented foods and getting a healthy dose of prebiotic fiber. Ask me more on this one, too! Lifestyle techniques to lower cortisol It’s not just food, but there are things you can do with your time that can lower cortisol. Check out the suggestions below. Reduce your stress with mindfulness. KEEP READING EVEN IF YOU THINK YOU'VE HEARD IT ALL BEFORE! Many studies show that reducing stressful thoughts and worry reduces cortisol. Easier said than done, yes? I mentioned previously in this post that support is a key factor. Surrounding yourself with like-minded people helps. Many hands make light work. The emphasis here is on "light" as in shine your light, see the light, be the light. Don't go it alone. Create mindfulness together and stand strong. Get enough exercise. But don’t overdo it. While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels. Take a walk in the woods. trees know the secret of longevity and strength and they'll share it with you--and yep, I'm a cosmic tree-hugger but I do know some things and experience backs me up. Trust me on this one and there's scientific evidence to back up the health benefits of a good walk in the woods. Try gentle, strengthening yoga. If you can't do a class, get a video from the library and invite friends over and giggle and stretch and love it all up together. One of my greatest blessings is that I have a friend who gets friends together to do video-yoga at her house. So grateful! Sleep at the chance to dream. Getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways. If you have a smart phone you can most likely set a bedtime reminder. If you don't have a smart phone, write yourself a note where you will see it in time to get 7 -8 hours of sleep. If you're inclined, write down your dreams. They're telling your something. Relax and have fun. Things like deep breathing, massages, and listening to relaxing music all reduce cortisol. What relaxes you? Schedule fun time like you would a doctor or dentist appointment. Be social and bust loneliness. Science has shown health risks from social isolation and loneliness. It’s true! Maintaining good relationships and spending time with people you like and who support you is key. "Everybody come together, right now"-- and maybe do a yoga video. :) Thanks for sticking with this long post. Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally. In terms of foods and nutrients, have less sugar and caffeine. Have more water, fruit and greens (these babies are FULL of water!), tea, dark chocolate, probiotics, and prebiotics. Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun. In the comments below, let me know your favorite ways to bust the stress hormone cortisol. I'll share them in an upcoming post. My 2020 vision is that we all are present, willing and can reach out if we are feeling we are not able. Find your inner light and your inner tree and stand stong. xoxo RECIPE! High fiber and Prebiotic De-Stressing Chocolate Pudding Serves 6 3 ripe avocados ¼ cup cacao powder (unsweetened) ¼ cup maple syrup or raw honey ½ tsp vanilla extract water or non-dairy milk of choice such as almond, coconut or cashew milk, as needed Instructions Place all ingredients except water or non-dairy milk into a food processor and blend until smooth. Add water or non-dairy milk, one tablespoon at a time, as needed to blend to a pudding consistency. Serve & enjoy! Refrigerate any leftovers in a tightly sealed container for up to for days or freeze for up to 1 month. Tip: Try adding a pinch of ground cinnamon and/or cayenne pepper to taste for a deeper flavor. Dedication: This post is dedicated to my friend T who consistently brings friends together for yoga and to Sara "The Beacon" who stands strong like a tree and connects others with others and provided inspiration for this post. And of course, Bob and his humans. Again, so grateful! References: https://authoritynutrition.com/ways-to-lower-cortisol/ http://www.precisionnutrition.com/all-about-cortisol https://authoritynutrition.com/16-ways-relieve-stress-anxiety/ https://www.thepaleomom.com/managing-stress/ http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
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