As the holidays approach, there is one thing that always seems unavoidable: stress. Whether it’s making travel arrangements, planning events or buying presents, these next couple of months can be extremely taxing on our health. The effects of stress can be devastating not only emotionally, but physically and mentally as well.
Let’s talk through what happens in the body when we undergo stress.
Our muscles will tense up as a defense mechanism to guard against injury or pain
Our airways will constrict causing an increased effort to breath, ultimately leading to rapid breathing or shortness of breath
Our blood vessels dilate increasing the force at which our heart muscle contracts, increasing the amount of blood going to our limbs, and elevating our blood pressure
Our hormone production will increase: resulting in production of higher amounts of cortisol, adrenaline and noradrenaline- which are directly responsible for activating our immune system and play a critical role in regulating our energy reserves
Our gut bacteria changes which directly impacts our neurotransmitters which affects our mood
Our eating habits are influenced resulting in us over-consuming or under consuming food, which can impact our nutrient intake
Stress can impair our intestinal function reducing the time in which our body digests food and assimilates nutrients leading to episodes of either diarrhea or constipation
All of these actions taking place are a direct result of our sympathetic nervous system being activated and staying in a constant state of activation. When we face repeated stressors, our body will shift into this flight or fight response to deflect danger at hand. However, our sympathetic nervous system is designed only to deal with short term stressors. If we stay in a constant state of stress, all of these physiological functions will continue carrying out and eventually lead to the onset of disease processes. Research shows that there is an increased risk of heart attacks during the holidays due to emotional stress, dietary changes, more sedentary behavior and higher incidences of exposure to illness. All of which can pose as a stressor to the nervous system. That is why it’s important to make sure we are taking the necessary steps to support our nervous system by creating the correct balance of sympathetic and parasympathetic activation.
What can you do to prepare for the inevitable stress that comes not just with the holidays, but life in general? Here are some proactive tips!
Keep your nervous system in check, by getting adjusted and doing specific spinal rehabilitation exercises
Make sure that you are getting adequate rest every night
Stay hydrated! Replenish minerals and electrolytes regularly
Eat balanced meals consistently
Exercise at least 3 times a week, ensuring that you’re raising your heart rate to a level of 80%-90% of its maximum capacity for 15 minutes throughout your work out
Set aside time to meditate, pray, recite affirmations or read to help mentally prepare you for each day
Be proactive in planning out your days, make sure you are capitalizing on your time to avoid the stress of misusing time appropriately
Plan out your holiday meals in advance to ensure you’re not deviating from your normal diet
Plan ahead! Get your holiday shopping completed early. Avoid busy stores during the holiday season and utilize alternative means of shopping
IN HEALTH,
Dr. GABRIELLE SHAW