The Connection Between Stress, Blood Sugar And Belly Fat – Your Health Will Improve, Too
Chronic stress has become epidemic in our society where faster is better and we try to take more obligations into our ever-expanding schedules. A meta-analysis which included 300 other studies discovered that chronic stress can damage your immunity. Moreover, stress contributes to obesity. There is also a relationship between stress, belly fat, and blood sugar, thus if there is a chronic stress, insulin increases, driving the relentless metabolic dysfunction which leads to weight gain, insulin resistance, and ultimately diabetes. When we are stressed, our adrenal glands release hormones such as cortisol and adrenaline, flooding our system, raising our heart rate, increasing our blood pressure, the blood clots, the memory center is damages, the belly fat storage is increased, and finally there is a havoc in our body. You need to make changes and manage stress.
Start with your diet
The right diet can reduce stress’ impact on your life if you eat whole and real foods which will balance the insulin levels, cortisol and other hormones. Remove caffeine, alcohol, and refined sugars, eat regularly, avoid short-term stress of starvation, and maintain an even-keeled mindset during the day even when things get hectic. Replace these foods with clean protein, leafy and cruciferous vegetables, berries, healthy fats, and non-gluten grains, because food is the one which controls gene expression, hormones, and metabolism. In this way you will balance blood sugar, restore hormonal balance, and reduce stress’ damaging impact.
Techniques for reducing stress
Stress is a perception of threat, bodily or mental tension resulting from factors which tent to alter and existent equilibrium and for that reason we have to learn to control it. All the duties in our lives need to be managed, so here is how you can effectively manage stress:
- Supplement – multivitamins and nutrients will help you balance the stress response. Take vitamin C, B-complex, including B6 and B5, or pantothenic acid, zinc, and most importantly magnesium (the relaxation mineral).
- Change your beliefs – start examining your attitudes, beliefs, and responses to common situations and think about reframing your point of view to reduce stress.
- Use heat therapy – sauna or a hot bath will help your body relax and turn on the relaxation response.
- Tap – this technique combines Chinese acupressure and modern psychology (https://www.youtube.com/watch?v=yR5nbSk2b4w).
- Meditate – you should find a practice which works for you, thus try this Ultra Calm CD (http://store.drhyman.com/Store/Show/Books-And-Multimedia/760/UltraCalm-CD-A-Six-Step-Plan-to-Reduce-Stress-and-Eliminate-Anxiety) which features guided meditations and relaxation techniques.
- Learn new skills – yoga, biofeedback, and progressive muscle relaxation, or take a hot bath, get a massage, make love, watch a sunset, walk in the woods or on the beach.
- Try herbs – use herbs which will help you adapt and balance your response to stress like ginseng, Rhodiolarosea, Siberian ginseng, cordyceps, and ashwagandha.
- Breathe – deep, slow and full breaths have a profound effect on resetting stress response as the relaxation nerve (vagus nerve) goes through our diaphragms and is activated with every deep breath. Take 5 deep breaths now and see how they will affect you and how you feel alter.
- Sleep – stress hormones increase if you lack sleep, thus get your 8 hours no matter what. Just take a nap if you missed your sleep.
- Actively relax – people remain primed to always do something even when they don’t work, our minds work, thus you need to learn how to actively relax. You have to do something relaxing like deep breathing, or a leisurely walk. Just find what relaxes you and do it.
- Address the underlying causes of stress – you have to find the biological causes of the issues with your mind by working on the 7 Keys to UltraWellness (http://drhyman.com/blog/2010/04/28/7-keys-to-ultrawellness/). Your brain may be changed due to mercury toxicity, vitamin B12 and magnesium deficiency, thus if your body changes, your mind will also change.
- Find a community – build your network of friends, family, community which can be the most powerful allies in achieving long-term health.
- Move your body – through exercises you will burn off stress chemicals and heal the mind. If you are short of time but want a powerful and intense workout, try interval training (http://life.gaiam.com/article/md-how-why-do-interval-workouts).
Start now and improve your health and life.