Clients come in to seek nutrition support for many different reasons: diabetes, autoimmune conditions, high cholesterol, high blood pressure, and many more. Surprisingly, a common thread among most of our clients has nothing to do with why they came, or so it seems.
Are You Besieged by Stress?
As much as we’d like to forget and move on, we live in a post-COVID world. The masks and mandates may be (mostly) gone, but the events of the last few years have left an indelible ripple in our society. Remnants of fear, isolation, and diminished physical closeness are still sprinkled into our everyday lives at a subconscious level.
While we thought the worst was over, the onslaught of stressful events has only continued: intense political division, wars overseas, riots, skyrocketing housing prices, and an unstable economy—and why not throw in an election year while we’re at it? “All of this brings us to what I see most often in my office: Everyone is stressed beyond belief. We are falling apart, but no one wants to admit it,” says Sarah Bridge, a nutritionist at First State Health & Wellness‘s Middletown location.
The Impact of Inflammation
It’s true: conditions such as high cholesterol and diabetes can have a strong nutritional or even genetic component, but one culprit that we often ignore is stress.
When our cortisol, which helps regulate sleep cycles and stress response, is consistently high, it can cause the body to produce cytokines, which lead to inflammation.
“Inflammation can then exacerbate or even lead to conditions such as high blood pressure, diabetes, and high cholesterol. Mainly, however, it can cause adrenal fatigue, a condition in which the adrenal gland is sluggish in responding and adapting to stress,” explains Sarah.
Common Symptoms of Adrenal Fatigue
- Brain fog
- Salt and/or sugar cravings
- Poor sleep
- Hair loss or skin changes
- Weight gain
- Difficulty handling stress
- Excess fatigue
- Getting sick frequently/decrease immune system
So what do we do about it? Sarah recommends the following six ways to support your adrenals.
Strengthen the vagus nerve
The vagus nerve controls many autonomic responses, such as heart rate, digestion, blood pressure, and our fight-or-flight system. Strengthening the vagus nerve can actually be fun! Singing, humming, gargling water, cold therapy, massage, meditation, acupuncture, and deep breathing all help to strengthen the vagus nerve.
Focus on nutrition
Proper nutrition is key to supporting both the vagus nerve and the adrenal glands. Incorporating probiotic-rich foods like yogurt, kimchi, and high-fiber options can enhance gut health, while omega-3-rich foods, lean proteins, and balanced meals help manage inflammation and maintain stable blood sugar. Limiting caffeine and sugar also reduces the strain on the adrenal glands.
Slow down
While we can’t just quit our jobs and go off the grid, slowing down can help our bodies relax and take proper time to recuperate. This may mean saying no to keeping fewer things on the schedule, making family dinners a priority, and setting boundaries and limits around technology.
Get out in nature and monitor vitamin D
While it may be more difficult to get out in nature as the weather gets colder, even sitting by a sunny window can have drastic effects on your health. If getting outside or regular sunlight throughout the day is not possible, vitamin D supplementation may be necessary to maintain adequate levels.
Engage in gentle exercise
Gentle exercise may help lower cortisol by boosting endorphins. Getting up and getting moving, even if it is a walk around the office, will help blood flow, mental clarity, and reduce stress levels.
Consider Supplementation
Sometimes, our adrenals need extra support from being overexerted for so long. Adrenal supplements come in many different forms and ingredients and should be discussed with a knowledgeable practitioner.
Take Control of Your Health
If stress is taking a toll on your well-being, we want to help. Schedule a consultation with Sarah today. She can offer personalized guidance on how to manage tension and improve your overall well-being.