KEEP STRESS OFF YOUR PLATE

 

Diet, genetics, and medical history are often the first to come to mind when considering factors that influence gut health. But stress is actually one of the biggest disturbances to digestion and the health of the gut microbiome. In fact, stress has been linked to many digestive health issues, including gastric reflux and irritable bowel syndrome (IBS).1 Therefore, stress management and self-care are important components of healing the gut and working toward optimal digestive health. It doesn’t matter how much kale and broccoli you eat – if stress is also on your plate, it will impact your body’s ability to properly digest food and absorb nutrients.

 

The sympathetic and parasympathetic nervous systems are the two branches of the autonomic nervous system and cannot be activated at the same time. Either you’re prepared to “fight or flight” with stress (sympathetic nervous system) or you’re able to “rest and digest” (parasympathetic nervous system).

 

Stress is a normal bodily response to change – whether physical, mental, or emotional. Stress can be caused by a sudden situation where the body abruptly shifts into “fight or flight” mode (e.g., quickly switching lanes to avoid a car crash on the highway) or may be continually triggered over time by chronic events (e.g., repeated exposure to a toxic work environment).

 

In the case of chronic stress, the “fight or flight” mode never shuts off, and the effects of stress can be long-lasting. While the body was evolutionarily designed to recover quickly from acute, brief stressors (like a lion chasing you!), the body becomes weaker and less resilient in response to chronic stress.

 

When you experience ongoing stress without relief, your physical and emotional health – including the health of your gut – is negatively affected. 3 Digestion can be affected by stress and emotions. For example, your appetite may change (increased or decreased hunger), you might crave comfort foods, and a meal that is normally easy for you to digest may cause heartburn.

 

 

MINDFUL EATING

 

Learning how to soothe and quiet the stress response before and during meals takes practice and can feel challenging – especially when life feels chaotic.

 

A powerful way to keep stress off your plate is to adopt a practice of mindful eating. Mindful eating is the act of being fully present to all your senses as you eat.

 

It includes an awareness of your thoughts, without judgment, and an account of how you’re feeling physically and emotionally before, during, and after meals.2 Engaging in mindful eating has many benefits, from developing a healthy relationship with food to supporting food choices that are aligned with your health goals. When looking at gut health specifically, mindful eating can transform the mealtime experience into an opportunity to maximize digestion.

 

Mindful eating practices allow us to shift out of “fight or flight” mode in our sympathetic nervous system and instead activate the “rest and digest” mode in the parasympathetic nervous system.

 

There are many ways to make this switch. Taking a moment to express gratitude or taking several deep breaths ahead of a meal sets the stage for a relaxing dining experience.

 

This relaxation allows your body to focus (or single-task) all its energy on digestion. Being present with your food helps prevent stress-inducing distractions from sneaking in.

 

Not only does multitasking while eating shift focus away from your food, but it’s likely to create additional stress as well, as the practice often leads to disjointed thinking and frustration upon interruptions. Slowing down also allows your digestive system to properly prepare for what’s to come.

 

Seeing or smelling food (for example, catching a whiff of homemade cookies in the oven) activates the cephalic phase of digestion, the initial phase before any food actually hits the stomach. When you smell the sweet aroma of your favorite meal as you sit down to eat, nerve impulses are sent to the brain to jump-start the secretion of digestive enzymes.

 

Looking at and smelling your food, salivating, and chewing are all part of the digestive process. Taking time to honor and notice these things slows you down and can help you digest your food properly. 5 Once you take your first bite, you can support digestive health even more by chewing food thoroughly. Chewing food well creates an abundance of saliva, which begins to break down foods.

 

Saliva also gives digestion a boost because it contains enzymes, such as amylase (to begin digestion of starch) and lipase (to help fat digestion in the stomach). When you don’t chew your food slowly and thoroughly, it tasks the gut with more work to break down large chunks of food, without enough enzymes to speed the process along.

 

This is not only a recipe for a stomachache but may cause reduced nutrient absorption.

 

Here at Healthy &  Wholesome LLC we help you identify and address the root causes of your symptoms.

 

 

The sympathetic and parasympathetic nervous systems are the two branches of the autonomic nervous system and cannot be activated at the same time. Either you’re prepared to “fight or flight” with stress (sympathetic nervous system) or you’re able to “rest and digest” (parasympathetic nervous system). Stress is a normal bodily response to change – whether physical, mental, or emotional. Stress can be caused by a sudden situation where the body abruptly shifts into “fight or flight” mode (e.g., quickly switching lanes to avoid a car crash on the highway) or may be continually triggered over time by chronic events (e.g., repeated exposure to a toxic work environment).

 

In the case of chronic stress, the “fight or flight” mode never shuts off, and the effects of stress can be long-lasting. While the body was evolutionarily designed to recover quickly from acute, brief stressors (like a lion chasing you!), the body becomes weaker and less resilient in response to chronic stress.

 

When you experience ongoing stress without relief, your physical and emotional health – including the health of your gut – is negatively affected. 3 Digestion can be affected by stress and emotions.

 

For example, your appetite may change (increased or decreased hunger), you might crave comfort foods, and a meal that is normally easy for you to digest may cause heartburn.

Ready to Reclaim Your Health?

Functional Medicine Health Coaching, focusing on Your Hormones and Gut Health

 

 

Are you approaching the age of 40? Or maybe 40 is in your life’s rearview mirror. As we age, our bodies change thanks to hormone shifts and significant changes in our gut health.

 

Do you often feel sluggish, unmotivated to eat healthy foods, and discouraged as the number on your scale increases? Do you wish you had a nutritional coach by your side at the grocery store so you could understand food labels, making the wisest choices to stock a healthy fridge and pantry?

 

As a functional medicine health coach for both men and women, I work one-on-one with my clients to set health goals and transform their lives. Through mentoring and support, I walk alongside those on a health journey to become the best version of themselves, cultivating and creating healthier lifestyles.

What is Functional Medicine?

Functional medicine is a holistic approach to well-being. It’s the practice of patient-centered wellness, not disease-centered care. That means you and I work together to identify the root cause of your symptoms. We don’t just treat symptoms, but dig deeper to find out what your body is reacting to.

 

Think of it this way. Everything in the body is connected, as God created us to be a complex system. That means all symptoms have a root cause. The leaf of a tree is affected by the health of the branches, trunk, roots, soil quality, and water supply. There are a lot of factors going on, in, and under that tree that affect the leaves. The same is true of our bodies. We can’t separate body parts, organs, or systems and think they function independently.

 

Is an unhealthy gut possibly instigating your joint pain? Are nutrient deficiencies causing mood swings? Your migraines could be caused by food sensitivities, gluten allergy, hormonal balances, vitamin deficiency, or magnesium deficiency.

 

Functional medicine implements a holistic approach to your overall health through:

  • Food that fuels your body, balances your hormones, and heals your gut
  • Quality sleep
  • Strategies to reduce stress
  • Fitness you enjoy
  • Removing toxic chemicals from your environment
  • Offering individualized guidance and support in implementing therapeutic plans, addressing barriers
  • Working through day-to-day challenges that arise as clients continue on their journey toward health and well-being
Cultivating Takes Time

When I work with my clients, it benefits them to approach their health like we might approach gardening.

 

Gardening requires attention and time to tend to what’s been planted. Till, cultivate, plant, water, weed, sunlight, and harvest.

 

Growing health isn't dramatically different; after all, we can't 100% control the outcome or always eliminate disease, but we can set aside time to work on our health.

 

Much like growing a garden, good health doesn’t happen overnight. It takes time. It takes effort. It takes the right tools.

To cultivate wholehearted healthy living, I give my clients lots of tips and areas to focus on, leveraging the likelihood that good health will grow for generations.

 

Tips like:

 

●  Pass down a belief that you and your family have what it takes to grow health. If disease runs in your family like dandelions in my yard, there's always a chance adding a healthy diet and activity could improve your family's risk for disease. And even if you don't outrun it, you'll be role-modeling habits that over time might make a tremendous difference in the lives of your kids.

 

●  Set obtainable goals. If the idea of walking an hour a day is overwhelming, there's little likelihood you'll meet that goal. Start small, work that goal, then add another. Each time you succeed at reaching a small goal, you'll be motivated to push toward another. Whether it's encouraging your family to taste two new vegetables a week until you find several you like or buying smaller-caloric beverages, each little habit can provide the mulch you need to enrich healthy living.

 

●  Believe in abundance and foster an environment where there are healthy options. There's a water pitcher in the fridge. Your shoes are laced up for walking. You have a "can do" attitude. Create an environment where the fruit bowl and vegetables are on the counter for the kids when they come home instead of chips or candy. And when on a strict budget, you can still eat healthy (like cooking a pot of lentil soup) instead of turning

to cheap and processed foods. Much like the idea that a tiny seed can grow a lot of food, several small habits can grow good health.

Benefits of Working with Me

As a functional medicine health coach, I’m passionate about getting to the root cause of your health issues.

 

I love working with individuals or couples who know it’s time for a change in their life and household. No two bodies or health journeys are the same. There’s no “cookie cutter” approach for functional medicine. You and I will work together to create a plan just for you. A plan that gives you choices.

 

We will pursue your overall optimal health through:

  • Lab testing
  • Educating and helping you understand your doctor's plan of care
  • Nutrition plans
  • Motivation using positive psychology techniques
  • Tools and accountability
  • Guidance through dietary changes, supplements, exercise, and lifestyle choices

 

Perhaps you feel a nudge that it’s time to do something for yourself and you’re ready to reclaim your health! Allow me to guide you on this challenging, life-changing, triumphant, and beautiful journey.

Good health is integral to self-care, quality of life, and longevity. Let’s find balance in all areas of your health — physical, spiritual, mental, and emotional to make a difference in living a happy, vibrant, and long life! Just the way God intended for you to live!