How Stress Affects Your Brain, And What You Can Do About It

If you find yourself regularly feeling overwhelmed by the day that’s ahead of you, believing that getting through the workday is a chore rather than an exciting challenge, or feeling completely drained by midday, you’re not alone. Millions of Americans, and many of them women, are in the same boat as you. What’s behind it all? Stress!  There’s good news, though: Once you understand what stress is and how your body reacts to it, you have a powerful tool you can deploy to combat it. And that magical tool is called relaxation! Now, hold on, we know what you’re thinking: “Um, of course I’d like to relax, but that’s easier said than done.” Or is it? Read on, because we’ve got you. Stress By The Numbers Nearly 75% of Americans report experiencing varied symptoms of stress at least once a month. Anger, irritability, nervousness, fatigue, and anxiousness are symptoms reported in nearly a third of the population. Chronic fatigue syndrome, at 0.4% of the population, is a major concern for Americans. That’s a whopping 836,000 to 2.5 million individuals nationwide. However, a good 40% of working individuals feel job-related stress is the bigger concern for them, feeling stressed or extremely stressed in the workplace.  The sources of stress are wide-ranging—from the economy and world events to personal relationships and finances. But stress disproportionately impacts more women than men. And that’s no surprise. Women, especially working women, simultaneously juggle responsibilities at home and in the workplace. As a result, they get busy with their daily tasks and forget to find time for themselves—a vital prerequisite to relaxing and destressing. How Stress Affects Your Brain While it’s important to realize that relaxation is the key to preventing stress before you experience it, and fighting stress once it’s upon you, it may help to understand how your body deals with stress. And the key to that understanding lies in our brain. The limbic system in our brain acts as the control center for processing stress. A closely-related subsystem, the prefrontal cortex, works to process stress signals and determine a response to them. Signals are sent to the amygdala (part of the limbic system) to trigger a fight-or-flight response to the stressful situation. The hypothalamus (another part of the limbic system) then carries out the appropriate response by opening glands and releasing adrenaline and cortisol, stress-fighting chemicals produced by the body. Our brains are excellent at perceiving stressful situations and delivering a hormonal response to them. However, here’s the problem: Unless we learn to relax and reduce stress in our lives, those chemical reactions might do more harm than good to our bodies. RELATED: The Power of Breakfast: Boost Your Brain with the Most Important Meal of the Day Why Women Are So Stressed Women tasked with playing multiple roles at home, work, and in other areas of society, experience more stress than men do. As a result, they aren’t able to pause, take a step back, and relax their way out of a stressful situation. From lack of focus and sleeplessness to nausea, upset stomach, and chest pains—it all adds up over time.  Women facing acute stress—stress triggered for a short period of time—might overcome those moments without a proper stress management strategy. Stress, brought about by childbirth, anxiety over a new relationship, impending separation or divorce, or taking on a new role in the workplace, can sometimes pass without employing strategies such as stress relief mitigation.  However, when left without an appropriate coping mechanism, acute stress may transform into chronic stress. If you don’t master the art of relaxation to destress, your brain’s amygdala will constantly send fight-flight signals to the hypothalamus. This will result in a continuous flood of adrenaline and cortisol in your body, which can be detrimental to your overall health. Relaxation Tips to Stress Less Relaxing—or Stress Less as we like to call it here at Nutritious Life—is a critical stress management strategy.  When you find yourself overwhelmed by stress, pause, stop everything you’re doing, and listen to your body. Take a deep breath and ask yourself:   What do I want right now?  How am I feeling right now?  Why do I feel this way?  This strategy acts as a “circuit breaker” that disengages your body and mind from the ongoing (or upcoming) stressful situation. It allows your brain to think logically, and develop a more rational response to combating stress. Some other helpful relaxation strategies include: Meditation and deep breathing Practicing yoga Getting a massage or going to a spa Working out or going for walks Taking frequent work breaks Learning to take time for yourself (park your motherly or spousal responsibilities for a moment each day and do fun things instead) Practice delegation and task breakdown (deconstruct a huge project into manageable smaller tasks, which gives you more time to take it easy instead of constantly being on the go) Reach out to friends and family and chat about bucket-filling topics  that don’t stress you out For women that lead a hectic work or home life (aka, all of us!), it can be challenging to take scheduled breaks to get to the gym or a spa to relax. If you’re feeling stress build up but are stuck at work or somewhere you can’t get away, try this quick stress-busting reset: inhale deeply, exhale,counting to ten as you release your breath. Do this at least five times, but as many times as you need to. Of course, lifestyle choices, diet, ensuring you get sufficient quality sleep each night, and nutrition also play an important role in staying healthy and stress-free. (This is why we’re such proponents of the 8 pillars of a Nutritious Life.) Staying up late every night, excessive consumption of alcoholic beverages, smoking, or drinking too much coffee—especially near bedtime—can destabilize your relaxation routines. Embracing a more organized schedule, either at work or home, also contributes to destressing and relaxation. You may also find supplements, such as magnesium, and vitamin B12, help with managing

How to Focus on Self Compassion

The end of a rough winter season can sometimes cause frustration, inner criticism, and exhaustion. But instead of telling yourself: “I’ll feel better in spring,” why not start reversing this trend now. The reward will be for you, and also for your loved ones. Kristin Neff, leading researcher in self compassion, shares “Having compassion for yourself means that you honor and accept your humanness. Things will not always go the way you want them to go. You will encounter frustrations, incur losses, make mistakes, bump up against your limitations, and fall short of your ideals. This is the human condition…a reality shared by all of us. The more you open your heart to this reality instead of constantly fighting against it, the more you will be able to feel compassion for yourself and all your fellow humans in the experience of life.”’ Have you made or kept many plans this year? No? We can relate. But, let’s change that. One plan you can make and keep during this intense time is your self care. Feed your spirit by quieting your inner critic, embracing mindfulness, and reinforcing your rest and recharge button. Here’s how to start now: Quiet Inner Critic You know the voice, right? It nags…“I can’t believe you said that.” Or, “You look so fat in those pants.” Or, “You’re never going to get an invite to that meeting/party/event.” The inner critic is relentless! We talk to ourselves in ways we would never talk to a friend. I have heard some say that self-criticism is what motivates them. Instead, we should go with a shot of encouragement over criticism any day for lasting motivation.  Moods are directly connected to our thought patterns. If you exclusively pour in negative self-talk, criticism, and judgment, it will be difficult to feel happy or calm—which then hinders our ability to be productive and provide love to ourselves and others. I am not discounting productive criticism, but how one goes about the process is the key. Detach from harshness and embrace a more positive approach. Allowing your inner critic and negative self-talk to be in charge increases overall anxiety and depression.   Begin by noticing how often your inner voice goes in this unhelpful direction. Journaling can assist this process when you’re in a negative spiral. It can be difficult and unrealistic to jump quickly from the extreme of a negative mood to the extreme of a positive one. Start with something more neutral such as “I will figure this out”, “I am able to try a new plan”, or “I can trust myself.”  Think of how you would respond to a friend in need of a boost in confidence. Now, extend yourself the same gift. Embrace Mindfulness I know you keep seeing this recommendation over and over. The reason why you cannot get away from mindfulness meditation is simple—the research overwhelmingly supports this habit in any stress-reducing and self-care plan. Jon Kabat- Zinn, developer of MBSR (Mindfulness-based Stress Reduction), shares research stating, “There is a strong link between meditation, positive emotions, and a healthier immune system.”  I hear clients say all the time, “I can’t meditate because my mind never stops!” This is not about clearing your mind and having no thoughts. Mindfulness is about noticing, helping to break common rumination cycles we find ourselves in, and interrupting our knee-jerk reactions to life.  The goal is finding a stillness and quiet within you. You take in so much information every day.  Between the news cycle, social media, or family and friends, plan the time to sift through the noise and find your inner quiet. You make better decisions from this place, connect deeper to loved ones, and work more productively. There are numerous videos online to help you walk through a guided meditation or experiment with an app.  I like to simply set a timer on my phone for five minutes, and just sit and focus on my breath going in and out.   Reinforce rest and recharge There are many ways to go about recharging your batteries. Start with asking yourself, “What would make me feel better today?”  It is important to get in touch with how you’re truly feeling. Perhaps it’s more rest, cultivating connections with others, or extending yourself some patience which will be nurturing at that moment.  Pure isolation is not beneficial for mental health. Extend yourself some patience and grace right now. We’re all in this together, although everyone’s exact circumstance looks different. Let’s face it, all of our lives have been turned upside down. It would be abnormal for you not to feel somewhere between uneasy and completely overwhelmed. Acknowledge wherever you are today, and also acknowledge that this moment will not last forever. Author Shauna Niequist encourages us by saying, “Now I know that the best thing I can offer this world is not my force or energy, but a well-tended spirit, and a wise and brave soul.”  If you can tweak a few of your daily practices to tend to your spirit, not only will you be brave to face the day, but it will be contagious to those around you to do the same.   (Image: Shutterstock)

How Ketamine Works for Mental Health

Originally used as an anesthetic, and more recently thought of as a recreational party drug, ketamine is emerging as a groundbreaking treatment for a wide range of mental health conditions.  At low doses, ketamine dissolves barriers like ego and defense mechanisms, creating space for personal growth and self-discovery.  We recently spoke with Dr. Mike Dow, a specialist in psychotherapy and brain health, who explained in our recent podcast how ketamine has the ability to facilitate major spiritual growth. This therapeutic process can guide individuals towards a more purposeful, wellness-oriented life. Dr. Dow is currently undergoing training with a psychiatrist who uses a specific ketamine protocol, integrating it with psychotherapy and meditation to unlock the subconscious mind.  Pretty fascinating stuff! Here’s more of what we learned from Dr. Dow’s podcast episode. Ketamine’s Impact on the Brain Scientifically, ketamine operates on multiple levels. It reduces brain inflammation, elevates neurotransmitter levels, and promotes neural growth. This means it can effectively reverse damage caused by trauma and poor dietary habits. Additionally, it deactivates the brain’s Default Mode Network (DMN), known for rumination and worry, allowing individuals to tap into their “higher self.” This highlights ketamine’s ability to treat conditions like depression, addiction, and eating disorders. It’s even been shown to be more effective than traditional antidepressants.  The Role of Lifestyle in Mental Health Lifestyle choices are crucial in maximizing the impact of ketamine therapy. Fundamental aspects of health, including optimal brain function, quality sleep, stress management, and a nutritious diet, play a major role in reinforcing the effects of treatment. Unhealthy habits, such as excessive sugar consumption, not only contribute to conditions like brain fog but have also been linked to brain atrophy. Dr. Dow emphasizes the importance of maintaining neurotransmitter balance, reducing inflammation, and continuously stimulating the brain with novel experiences for sustained mental wellness. Behavioral Strategies in Conjunction With Ketamine In Dr. Dow’s approach, behavioral replacement therapy complements ketamine treatment. This method encourages substituting dopamine-releasing fatty foods with activities that provide similar neurotransmitter releases in healthier forms. Coupled with lifestyle adjustments such as fiber-rich diets and practices like intermittent fasting, individuals can achieve sustained serotonin and dopamine levels, establishing a solid foundation for mental health. A Comprehensive Approach to Mental Wellness The insights shared by Dr. Mike Dow on the Living a Nutritious Life Podcast underscores the potential of ketamine as a revolutionary tool in mental health care. With its impact on the brain, its potential in treating various mental health conditions, and its powerful effect with behavioral and lifestyle strategies, ketamine therapy is paving the way for a new frontier in mental wellness. (Image: Unsplash) Want to learn more about ketamine and its therapeutic uses? Check out this episode of the Nutritious Life podcast.

How to Reset Your Health Routine This Fall

You’ve heard September called the “new January,” right?

The Surprising Link Between Sleep and Mental Health

There are many (many!) reasons we might not sleep well—from scrolling on our phones in bed to stressing out about work to downing too much caffeine during the day.  But regardless of the reasons, insufficient sleep can harm overall health and well-being in surprising ways. Beyond waking up tired and grumpy, not getting the seven hours of sleep per night that is recommended for adults can have a long-term impact on mental and emotional health, contributing to a heightened risk for anxiety and depression. There is a good reason that Sleep Deep is a pillar of a nutritious life.  And while sleep problems have been steadily growing over the years, recently there has been a surge in sleep disorders, according to research that cites upended routines, more screen time, increased alcohol consumption and dissolving boundaries between work and private life as some of the key factors. “Once sleep is disrupted, it can impact mental and physical health, which may in turn cause further sleep disruption,” noted Athena Akrami, PhD, a neuroscientist at University College London. The Connection Between Sleep and Mental Health While we think of sleep as a time to power down our brains, they are actively performing essential tasks that contribute significantly to mental health and cognitive function. While you’re snoozing, the brain goes through a housekeeping process, employing the glymphatic system—a brain-wide waste clearance operation—to eliminate cellular waste, toxins, amyloid-beta and tau proteins (which are associated with neurodegenerative diseases such as Alzheimer’s) and more. Given this, sleep deprivation results in waste buildup and potentially, cognitive deficits. Research also suggests that this critical sleep-cycle decluttering helps with memory, learning, creativity, focus, decision-making, problem-solving, and concentration. Plus, getting adequate sleep helps with emotional stability and mood regulation. RELATED: Are Your Sleep Habits Messing With Your Mental Health? How Your Brain Picks Your Bedtime One of the critical biological processes that determine when you should go to bed is called the circadian rhythm. These 24-hour cycles correspond to exposure to natural (or intentionally induced) cycles of darkness and light. Everyone’s circadian rhythm plays a critical role in regulating bodily cycles, such as appetite, digestion, the release of hormones, and the regulation of body temperature. The brain also controls the release of two types of hormones that determine when you should sleep and when you should wake up. The release of cortisol induces a feeling of restfulness and alertness, while melatonin brings about a feeling of tiredness and sleepiness. The brain triggers the release of these chemicals depending on the amount of natural light or darkness that your retina is exposed to. Ideally, your overall health and lifestyle determine when you should go to bed. But in all cases, you should aim for a bedtime that allows you to get the minimum prescribed number of hours of sleep for your age group, typically 7-9 hours for adults. If you don’t consistently get that amount of sleep, you may develop a condition called sleep debt which happens when you consistently accumulate sleepless hours over time. If you are unsure when you should hit the pillow and turn off the lights, try using an online bedtime calculator to help you determine when you should turn in.  RELATED: 5 Ways Your Bedroom Could Be Affecting Your Sleep 10 Natural Ways to Improve Sleep and Mental Health Quality sleep can benefit mental well-being, and good mental health can lead to better sleep. Here, tips for enhancing both: Clean Up Your Sleep Hygiene Go to bed and wake up at the same time every day, even on weekends; Make your bedroom conducive to sleep – dark, quiet, and cool; Avoid electronic screens (phones, computers, TVs) at least an hour before bedtime as they emit blue light that can interfere with melatonin production; Invest in a comfortable mattress and pillows. Consume Sleep-Friendly Foods Limit caffeine and alcohol, especially in the hours leading up to bedtime; Consume sleep-promoting foods and drinks, such as almonds, turkey, chamomile tea and kiwi; Stay hydrated but try to curb fluid intake an hour before bedtime to minimize middle-of-the-night bathroom trips. Work Out Regularly Exercise: helps reduce symptoms of anxiety and depression while improving sleep. However, avoid intense workouts right before bedtime. Yoga and Tai Chi are gentle forms of exercise that can promote relaxation and mental balance. Studies in postmenopausal women showed that even moderate-intensity exercise can go a long way in improving sleep quality. Try Mindfulness and Relaxation Techniques Meditation can reduce stress, anxiety, and depression; Deep-breathing exercises promote relaxation and stress reduction; Progressive muscle relaxation involves tensing and then relaxing each muscle group, promoting physical and mental relaxation. Increase Your Magnesium Levels Many people are deficient in this hardworking mineral, which plays a crucial role in brain function and mood. (Low magnesium levels are linked to an increased risk of depression.) Additionally, magnesium helps with the regulation of neurotransmitters, which send messages throughout your brain and body —one of them involves muscle relaxation. It’s found in foods like green leafy vegetables, nuts, seeds, and whole grains, but can also be taken as a supplement. *Always consult a healthcare provider before starting any supplements Limit Naps Avoid crashing out for long periods or late in the day, as that could interfere with nighttime sleep. Connect Socially Regular interaction with loved ones and friends can improve mood and provide emotional support. Exposure Yourself to Natural Light Daylight helps regulate sleep patterns. Try to get outside in natural sunlight for at least 30 minutes a day. Establish a Pre-sleep Routine Engaging in activities like reading, listening to soothing music or enjoying a warm bath can send a signal to the brain that it’s time to unwind. For some, soft music or white noise acts as a sleep-inducing agent, while others rely on the power of essential oils as their “sleep potion.” There’s scientific evidence to support this practice—some oils, such as lavender, have a calming effect on the olfactory nerve receptors in the nasal cavity, which transmit sensory data to the brain. When the

Are You an Empath? Signs and Traits to Look For in Yourself and Others

  You know that saying, “You can’t understand someone until you’ve walked a mile in their shoes?” For an empath, this statement might not be entirely true. Empaths are sometimes described as people with a rare and metaphysical ability to experience the emotional, physical or spiritual state of another being as if they were in it themselves. In other words, empaths don’t just put themselves in another’s shoes. Rather, they have the ability to understand and absorb the feelings, sensations and other intangible connections of those around them — and often can’t help themselves from doing so. We know, it sounds a little crazy, right? But researchers have actually determined that there are these things called “mirror neurons” in our brains and that they help us to copy or “mirror” what the people we come in contact with are experiencing. Studies show that some people have more of these mirror neurons in their brains than others, which could explain the “empath” phenomenon.  Can you imagine the weight of taking on the burdens and pain of others, and not being able to shut it off? If you’re an empath, maybe you can. Types of Empaths The science is still out on whether empaths truly exist, but according to Judith Orloff, MD, a psychiatrist and author of “The Empath’s Guide To Survival: Life Strategies for Sensitive People,” there are three types of empaths. Physical Empath A physical empath is especially in tune with someone’s physical state of being. They might feel a similar sense of pain in their body to what a close friend is experiencing. They might absorb any number of a person’s physical symptoms, good or bad. Because many empaths feel unable to avoid taking on the pain of others, they can often feel sick and acquire symptoms seemingly out of nowhere. They are sometimes misdiagnosed with illnesses like chronic depression, panic disorders, and more. Emotional Empath An emotional empath is more closely connected to another person’s feelings and emotions, and will feel their feelings in real-time. Beyond simply understanding the sadness or anger, they will feel it firsthand. There is often a sense that they are drawn to these feelings and can’t control their tendency to do so. Intuitive Empath Intuitive empaths are believed to have uber intuition, almost like a sense of telepathy. Their “gut feelings” appear to be predictive of the future, and their communication skills are almost uncanny. Some intuitive empaths claim they have the ability to understand and communicate with animals, plants, and even those who have passed.  Common Traits of an Empath There are several traits and behaviors that most empaths share and display. If you’re wondering if you or someone in your life might be considered an empath, here are a few key signs to watch for: Tend to Avoid Intimacy Empaths often feel overwhelmed by having close connections with other people on a regular basis. As you might imagine, this can potentially create some challenges in a romantic relationship. That certainly doesn’t mean an empath can’t or won’t succeed in a relationship. It might just require a bit more effort! They Have Extraordinary Intuition Does your best friend always know when you’re upset, even if you’re trying to fight it like crazy? Does your spouse know when you’re telling a white lie, even if you’ve got your best poker face on? Empaths have this uncanny ability to pick up on the tiniest cues, even the slightest facial expressions. It’s almost as if they can see right through you. They Avoid Confrontation For an empath, confrontation is super uncomfortable, so you may notice they will avoid it at all costs. They may also try to keep or create peace where there is conflict because they dislike conflict so much. Know someone who’s always changing the subject when things get tense? They might be an empath. Have Difficulty Setting Boundaries Do you know someone who always says “yes” to your invitations, and always seems to agree to do things, whether or not they really want to? Empaths are known to find it difficult to set boundaries, likely because of their tendency to avoid conflict and confrontation. They want to please everyone whenever possible, so you won’t often hear them saying, “no.” Frequently Seek Solitude Do you know someone who cancels plans often, or passes on girls’ night out? An empath might go out of their way to avoid large groups of people, or maybe they will just limit their time spent around others. Because they take on the emotions and other symptoms of those they care about and spend time with, they often need extra alone time to recharge. They may not necessarily be an introvert, but they’ll have many similar traits.  Highly Sensitive … to Everything Do you know someone who is always commenting on how loud things are, or how strong a smell is? Maybe they feel sensations more than others or are emotionally affected by certain sounds. They are also often very emotionally sensitive and tend to have their feelings hurt quite easily. The Importance of Self-Care We all have times in our lives when we feel overwhelmed with the world. It’s only natural. Whether you think you’re a full-blown empath or just have a lot of similarities, we highly recommend making time for self-care in your life in order to minimize the emotional and physical stress that taking on the burdens of others often causes.

How to Calm Your Mind at Night

Tell us if this sounds familiar. You’re exhausted and can’t wait to get into your cozy bed, yet the moment you try to settle in, your mind starts to go over all the things you didn’t get to that day. Or, you wake up in the middle of the night worrying about the following day. The next thing you know, it’s been two hours and you’re still awake.  Our busy brains can be one of the biggest sleep saboteurs. These unprecedented times are adding heightened anxieties that can exacerbate the issue. To make matters worse, researchers at the University of California Berkeley have found that a sleepless night can trigger anxiety up to 30% versus a full night’s sleep which can calm emotions. This leaves us with a tricky conundrum. We need sleep to keep our anxiety at bay, yet our anxiety is keeping us up. So, what do we do?  We talked to leading sleep experts to get their top tricks to calm our minds at night.  HOW TO CALM YOUR MIND AT NIGHT Create a Nightly Bedtime Ritual  You all know we love a bedtime routine, so it bears repeating. Just like you would do for a child, you want to go back to basics and set up your own nighttime rituals.  “Do the same things before bed so your brain knows it has to start preparing for sleep,” says Colin House, Intellibed’s sleep expert.   Some things to add to your routine could include: Turn off all your screens at least 30 minutes before bed and dim the lights Read  Meditate Journal to get out all the looming to-dos populating your brain  All of the experts we spoke to said we should go to bed at the same time and wake up at the same time each day. “Our bodies need routine in order to sync our circadian rhythms. Create and maintain a bedtime routine,” says Lauri Leadley, CCSH, RPSGT, co-founder of Valley Sleep Center. She also recommends you start your day off with an alarm that is gentle and soothing, not a sound that creates tension.  Check out how NL founder Keri Glassman sets herself up for sleep success here!  Try Progressive Relaxation Dr. Thanuja Hamilton recommends progressive relaxation for those middle-of-the-night wake-ups. The process involves actively relaxing each body part from head to toe by tensing it up and then relaxing while breathing out. “You end up taking your body to an even more relaxed state than it was at rest,” explains Dr. Hamilton, who is medical director at Jefferson University Hospital Sleep Lab. “The hope is that you can distract yourself while relaxing. The goal is that you fall back asleep before getting to your toes.” Avoid the Temptation to Reach for Your Phone Limiting exposure to blue light will help your body fall asleep naturally. “Before bed, download your favorite meditation (we recommend MindTravel meditations) and add them to your Amazon playlist,” says Murray Hidary, the mastermind behind MindTravel. “This way, all you have to do is say, ‘Alexa, play MindTravel Sleep’ and you’ll be able to relax without picking up your gadget.” Focus on Your Breath Meditation is a great way to help calm your mind. But, if you have a partner, you may not want to play a guided meditation and wake them up. Hidary recommends a simple box breath technique that you can do in silence. You breathe in for four counts, hold it for four counts, exhale for four counts, and hold for four counts, etc. “Meditation is simply bringing your focus to the present moment,” he says. “Any time your brain wants to put its attention on the sleep you’re not getting, the things you forgot to do today, or worse … work, put your focus back on your breath.” If you really need that guidance, headphones can help. “You can also utilize imagery by imagining yourself somewhere you love, like a beach,” says Leadley. “Sync your breath with the sound of the ocean waves. See, hear, and smell all the things around you in this beautiful, calming place. This will help detour your thoughts and worries so that you can relax and drift off to sleep.” If after 15 minutes you’re still awake, Leadley suggests that you get out of bed and read under a dim light until you feel sleepy, and then return to bed.  Don’t Beat Yourself Up About Not Sleeping Obsessing about the fact that you aren’t sleeping can further your inability to fall back asleep.  Studies have shown that it’s not the total of uninterrupted sleep that makes a difference, but rather the aggregate total,” says Hidary. “So, if you find yourself in a pattern of waking up in the middle of the night and needing to nap in the middle of the day, give yourself the rest that your body—and your brain—needs.” Have Sex Yup, you read that right. More than one of our experts recommended having sex before  going to bed. The hormones that are released when you climax boost oxytocin (the hormone that makes you feel closer to your partner) and lowers your cortisol (stress-related hormone) levels.  So, you’ll be feeling happy and relaxed, which are two great helpers in igniting sound sleep. (photo credit: Shutterstock)

Bedtime Stories for Adults: The Best Apps and Podcasts to Lull You to Sleep

Attempting to juggle work, family, friends, extracurriculars, exercise, household chores—and, oh yes, the stress of a global pandemic—means that it often feels like there’s barely enough time to take a deep breath, not to mention get adequate rest. As a result, more than 1 in 3 American adults are “short sleepers,” which means they get less than 7 hours of slumber a night, according to the U.S. Centers for Disease Control and Prevention (CDC). While numerous studies have suggested that subjecting our eyes to the blue light emitted from our computers, phones and tablets close to bedtime decreases the amount of restful REM sleep and impacts the body’s natural circadian rhythms, tech can actually be a beneficial tool for getting some R&R if used correctly. Here’s a hint: By lowering the light output and listening instead of looking, you’ll sleep more soundly. And we can’t stress enough the importance of a good night’s sleep. We also know that bedtime stories don’t have to be for the kids only. That’s why we’ve rounded up some of the best bedtime apps to help busy adults sleep deeper each night. Utilizing white noise, meditation techniques and more, these rest-related apps and podcasts offer serenity now. RELATED: 3 Simple Health Hacks for Better Sleep  Bedtime Stories for Adults: Apps and Podcasts for Deep Sleep White Noise Lite App If you can’t wind down using the automated white noises most machines offer, this is the sleep app for you. It allows you to build your own combo of soothing sounds to create a personalized sleep soundtrack. Layer and loop 40+ sounds already on the app, or record your own to add to your mix. Use it at night for sleep or while working during frazzled moments to help your brain focus. White Noise Lite App: Free; available in the App Store and on Google Play Sleep With Me Podcast Billed as “bedtime stories to help grown ups fall asleep in the deep, dark night,” this app is all about treating us adults to a tale before bed. Inspired by host Drew Ackerman’s own childhood insomnia and with episodes dating back to 2013, each episode of Sleep With Me will talk you through long, subdued and tangent-filled stories. His uber-soothing and monotone voice will likely ease you off into dreamland far before the 60+-minute episode wraps up. Don’t sweat it if you’re still awake, though. There are more than 940 episodes of Sleep With Me in the archives. sleepwithmepodcast.com: available through Apple Podcasts, Spotify and on most major podcast streaming services Sleep Cycle App Do you ever feel like your alarm rings just as you were finally getting into your sleep groove? Stop hitting snooze and start tracking your sleep patterns with Sleep Cycle. Instead of abruptly jolting you awake at the same set time each day, this app uses movement and sound recording and sleep pattern analysis to wake you up gently during a lighter sleep period. Sleep Cycle App: Free for basic or $29.99 per year for premium; available in the App Store and on Google Play RELATED: The Expert Advice You Need to Establish a Sleep Schedule—for You and Your Kids Nothing Much Happens Podcast This podcast’s name describes the concept perfectly. In each episode, yoga and meditation teacher Kathryn Nicolai shares a bedtime story where, well, not much actually happens. Fans say tuning in helps calm their ruminating or racing minds at the end of a long, tense day. If you’re a stickler for a story’s ending, fear not: Nicolai tells the tale once all the way through, then again at a slower pace so you know how it ends (and can drift off to sleep before the final word). nothingmuchhappens.com: available through Apple Podcasts, Spotify and on most major podcast streaming services Slumber App Scroll through a library of meditations, stories, soundscapes, and songs custom-made to quell a busy brain. Each of the techniques used in the audio options—including guided imagery, progressive muscle relaxation and breath control—are specifically chosen because they are recommended by research-based organizations like the National Sleep Foundation. The app is updated weekly, so you can stick with what you love or hop around to find something new. Slumber App: Free for basic, bonus in-app purchases also available; available in the App Store and on Google Play (Photo credit: Shutterstock)

Should You Be Worried About Your Worrying?

We have good reason to feel a little more worried than ever before. It’s been over eight months since COVID-19 hit, and while researchers are working non-stop to find a vaccine, there isn’t a solution yet. Plus, with the weather turning cold and flu season rapidly approaching, people are worrying about spikes in the virus, schools closing, and more downsizing at work.  A COVID Response Tracking Study conducted by NORC at the University of Chicago found that Americans are the unhappiest they’ve been in 50 years. Sigh. Only 14 percent claimed to feel very happy, and 50 percent said they feel extremely isolated.   “Worry is an evolutionary adaptation to help us know when there is danger to avoid and problems to solve,” explains Gail Saltz, Associate Professor of Psychiatry at New York Presbyterian Hospital, Weill-Cornell School of Medicine, and host of the “Personology” podcast from iHeartRadio. “But, for many people, worry takes on a life of its own, our sympathetic system (flight or fight) goes into overdrive, and we are constantly pinged by danger signals.” Temporary anxiety can sometimes be a healthy response (like always putting on sunscreen, looking both ways before crossing the road, or making sure to do your self-breast exam each month), but persistent worrying can lead to harmful mental health and anxiety disorders. If you feel worry is bubbling up, Saltz says the key is to identify the danger/issue, problem solve around that danger, and then remind yourself that this is just a moment of anxiety and let it float away. “The ability to tell yourself that any continued anxiety is just that…pure anxiety, can be extremely helpful in the moment,” she says. However, some people can’t just let the worry float away.  Instead, Saltz says that many clients continuously ask, “but what if…” much of the day, every day. Constant worrying can keep people up at night, make them feel jittery, and can even bring on nausea, sweating or shortness of breath. “If you feel physically nervous, can’t concentrate, have interrupted sleep, and basically find that your anxiety is disrupting your ability to function, then this most certainly sounds like an anxiety disorder,” Saltz continues.  While this may bring on more anxious feelings, the good news is anxiety disorders are highly treatable with therapy (plus or minus medication, depending on your doctor’s recommendation).  If you are feeling worried (about anything arising in your life), here are four things you can do to ease that tension.  4 Ways to Cope With Worrying Stay Connected Relationships are important for our mental wellbeing. Feelings of isolation can result in higher stress and research has shown that loneliness may have negative long-term effects on our health. Plan a (socially distant) meetup or a phone date with a friend. Or, stay connected by supporting others—help a neighbor, volunteer in your community or look in on an elderly relative that may also need some companionship at this time.  Break a Sweat Our physical health is directly linked to how we feel. While experiencing sadness, worry, or stress, working out may be the last thing on our mind, but it has been proven to help ease depression and anxiety.  Not only does it help you redirect your attention in that moment—you’re also boosting your endorphins and doing something great for your body. Take a walk, ride a bike, dance in your living room—even 10-minutes will make a big difference.  Make a Worry List Journaling has been found to help people improve mental health and grasp emotions. Studies have shown that writing down your worries can help you track and identify triggers, combat negative self-talk and refocus your thoughts.  Bonus! It helps to improve your memory…and who doesn’t want that? Tomorrow morning, write a list of all the things worrying you (big and small) to get them out. Free write as often as you need as a form of release. Seek Professional Help If you feel that your worrying may be a little more than usual or you are experiencing any of the symptoms above, it may be time for you to reach out to a professional. There is no shame in asking for help. There are many free resources online and hotlines to call like NAMI, Mental Health America, and SAMHSA.  

5 Expert Tips to Manage Uncertainty During a Seriously Difficult Time

Remember when you used to have some idea of what your next few months would look like? Maybe you had a daily workout-work-home schedule that varied a little day-to-day but was mostly pretty consistent? Maybe you were looking forward to big things you had planned months or years in the future (vacations! weddings!) and also had financial and career goals that you felt like you could accurately chart over the next five years? And now, since the COVID-19 pandemic started, it’s become clear that the only thing any of us can be certain of is that we’re all going to be living with a lot of uncertainty for quite a while. We don’t know when cases will start to really decline, and when it seems like things are getting better, they get worse. We don’t know when a vaccine will be ready. Many people have been laid off and don’t know when—or even if—they’ll get their jobs back. Parents don’t know if their kids will be going back to school. Even the disease itself is unpredictable, which can make the fear of it even worse. And studies show that while more research is needed, the stress of uncertainty is associated with negative mental health outcomes. The good news is: While the amount of uncertainty we all have to deal with at the same time is new, the problem itself is embedded in the human condition. (Let’s be honest: We can’t ever really predict what’s going to happen minute to minute.) So, many psychologists and meditation and mindfulness experts have been thinking about the question of how to manage it for a very long time. To help you muddle through this stressful time, we pulled together some of their best advice on living with and managing uncertainty. And here’s something to look forward to: many experts believe that learning to do so will help you build resilience for a happier life long-term, no matter what in the world is happening. 5 Mindfulness Tips to Manage Uncertainty 1. “Say hello” to suffering Both COVID-19 and the movement for racial justice require constant interaction with suffering—whether you’re the one affected or are watching it all play out on CNN. And the uncertainty of when the suffering will ease or end is difficult to handle. Thich Nhat Hanh is one of the most legendary Buddhist monks and global spiritual teachers. In his book, No Mud, No Lotus, he says that while the urge to ignore or distract ourselves from suffering is strong (i.e. swap CNN for Netflix?), doing so will only make it worse. Happiness is not about avoiding suffering, he says, it’s learning “the art of suffering well,” and that means facing it without letting it consume you.  “The first step in the art of transforming suffering is to come home to our suffering and recognize it,” he writes. Mindfulness practices can help you do that. When you’re focused on building awareness of the present moment, you can recognize suffering, “tenderly embrace” it, and then transform it. That could be as simple as stopping to recognize tension or pain in your body, where you’ve been holding onto suffering and uncertainty.  2. Embrace the beauty of imperfection Wabi-sabi is an ancient Japanese design aesthetic and spiritual philosophy centered around imperfection and impermanence; it embraces characteristics and lessons found in nature, like roughness, simplicity, and the fact that “nothing lasts, nothing is finished, and nothing is perfect.”  In Mike Sturm’s new book, The Wabi-Sabi Way, he presents those principles as an antidote to the anxiety of modern life. “Living wabi-sabi means becoming okay with things. It’s about trusting that however life may unfold, you can live in harmony with it. You don’t have to micromanage it,” he writes. “What’s more, you have the inner and outer resources for the moment at hand.” Finding that sense of “okayness” is about releasing expectations and a desire to control things and focusing on how things are, not how you wish they were. (That sounds almost impossible to do during this time, we know!) One practice Sturm recommends is called “earthing,” which is basically meditating outside and is perfect for the era of social distancing, as long as you have access to a tiny square of green space. Sit in a place where your bare feet and legs can be in contact with the grass and alternate between focusing on your breathing and the points of contact between your body and the earth. Take the time to recognize sensations like the sun or a breeze on your shoulders and the sounds and smells around you. The idea is to cultivate contentment in the present moment. In the end, Sturm writes, “We hold tight and yearn for certainty about the future, but the best we can hope for is merely to contribute rather than to control.” 3. Ask yourself: What matters most? So many aspects of regular life have been disrupted with no return to normalcy in sight. And it can be hard not to feel consumed by the uncertainty of all kinds of things—from the super serious to the mundane. What if you get sick? When will you get to travel again? When will you be able to save money again? How long until you can get back to your favorite workout class? In 10% Happier, Nightline anchor Dan Harris tells the story of his journey from having an on-air panic attack to discovering meditation as a tool for living just a little bit happier. At the end of the book, he explains how one of his guides suggested he ask himself, in difficult moments “What matters most?” At first he thought it sounded too generic to be useful, but he came to think of it as a helpful gut-check. Use it when caught up in worries about things that maybe don’t deserve the attention your brain decides to give them. “When worrying about the future, I learned to ask myself: What do I really want?” Harris says.

3 Ways to Start Mindful Eating Today

Mindful eating is the thoughtful and intentional practice of eating. It’s important for making better food choices, watching our portions and allowing us to be present to savor and fully enjoy our food. It’s also beneficial as a weight, stress and gut health management tool. Like anything else, mindfulness is a practice and as with any practice, repetition and habitual discipline improves its effectiveness. Mindful eating informs every aspect of our dining experience — what we eat, where we eat, when we eat — and helps us make better choices.  Your gut and your brain are closely connected through a pathway involving nerves, hormones and inflammatory cells. Called the “second brain” by Emeran Mayer, MD in The Mind-Gut Connection, the Enteric Nervous System (ENS) sends sensory information generated in the gut to the brain and the brain signals it back to the gut ultimately affecting your emotional, digestive and nutritional health. It takes 20 minutes to communicate from our stomach to brain that we’re satisfied.. According to the National Institutes of Health, the reasons people eat mindlessly is unknown. “The smartest person you know cannot explain why they ate a salad instead of soup this morning, or why they ate one breakfast food instead of another, but these mindless eating habits can easily be changed, not by education, but by essentially changing the environment.” Environmental factors that can lead to mindless eating could be the size of your plate, the convenience of food and whether or not we  are listening to our hunger cues. There are countless reasons to give mindless eating a try including helping you to make more healthful food choices and finally learning when you are truly hungry.  We have three easy ways to get started that have helped my clients: Practice gratitude before you eat. Be grateful for the farmers, drivers, grocery store clerks that allowed food to come to your table. Chew slowly focusing on the textures, flavors and smell of your food. Take an actual break to eat. Sit down. Turn off electronics during meal times. Mindfulness teaches us how to recognize and let go of any negative emotions we may have around food. Being fully present and aware every time you eat is a practice — one you can’t expect to perfect immediately. Be patient with yourself.  — By Laura Collis, nutrition and wellness coach + Nutritious Life Studio alumni  

How To Help My Clients Stop Binge Eating When They’re Stressed

Ask Keri: How can I help my clients stop binge eating when they’re stressed? Keri Says: Life is stressful and it seems like over the past year, life has really overachieved at this. Sigh. An endless barrage of unpleasant news stories, uncertainty about the economy, and the normal day-to-day stressors we all come up against and you have a recipe for an uptick in stress, anxiety and the emotional eating fallout that comes with. Many people have been experiencing “binge eating” to a level that is far from their norm. Stress increases appetite and cravings for sugary, high-fat foods that provide a quick rush of stress-relieving serotonin and dopamine. What does this do? It makes us want more and more of these types of food. Food addiction is also a real thing. It’s also important to note that “binge eating” is often used by clients in this context: “I binged on cookies over the weekend while watching football with friends.” They may have emotionally overeaten but they may or may not have an actual binge eating disorder (BED). Clinically, binge eating refers to consuming a large amount of food in a short period while feeling a loss of control, often accompanied by guilt or distress. BED is a diagnosable condition included in the DSM-5 and requires meeting specific criteria. It is best to use the terms such as overeat, or emotionally overeat to avoid confusion unless a person truly has BED. Here’s how you can help your clients stop this cycle right in its tracks. Identify Triggers First, you need to help your client identify triggers leading to emotional eating. Some people don’t realize that emotions are influencing certain eating patterns. Ask your clients (or yourself) if their having cravings after watching the news? Do they down a bag of chips after every power struggle with their child about doing homework? Are they scrolling through a full email inbox as they eat lunch? Identifying the situations/emotions that trigger eating is the first step to controlling it. RELATED: Nutritious Life Emotional Eating Course Control Triggers Once you’ve identified triggers, then it’s time to develop controls for these triggers. In other words, a plan of action to combat them. This is going to look different for every person. I like to think of controls in two ways: food controls and non-food controls. Food controls are for those times that a person is truly hungry and/or it’s meal time. Non-food controls are for when there is no true hunger. Having a control (aka plan) on its own often helps a person to feel more calm and thus, less likely to emotionally eat. A food control is something that will satisfy a craving without causing a person to “eat around” a craving. For example, if someone is craving something sweet, a sliced apple paired with a tablespoon of peanut butter and a drizzle of honey may do the trick. It’s substantial enough and sweet enough to provide satisfaction. In the mood to crunch? Celery sticks won’t cut it if there is true hunger involved, but a tortilla, cut into quarters and baked with a sprinkle of sea salt and served with a tablespoon of guacamole may. Having a go-to control food for when a person is feeling triggered (but also truly hungry) is key. A few examples of non-food controls are calling a friend (I know, I know, you’ve heard it before, but it works!), doing a face mask, dropping and doing ten push ups (it just resets your mindset) or even cleaning a drawer can all stop the urge to emotionally eat. What is key here is to find an activity that will actually relieve stress, delay and distract eating and change a person’s frame of mind. Whether it’s a stressful election, the holiday season or just the daily hustle, stress and other triggers of emotional eating are unavoidable. But, having controls can dramatically reduce unwanted outcomes from acting on those triggers. Helping clients find food and non-food related ways to cope will not only support their efforts to maintain healthy eating habits, but will also improve their overall health and wellness. It’s a win-win, if you ask me. (Featured photo: Shutterstock)