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

Turn Your Next Trip Into a Sleep Retreat: The Latest Trend in Health and Wellness

If you’re craving a getaway that involves some serious snooze time, a sleep retreat may be the indulgence you’re searching for. One of the latest trends in health and wellness, sleep retreats are sanctuaries that focus on guiding guests on improving their sleep quality. These package deals are hosted by upscale spas and hotels and come with doctor-designed sleep and lifestyle itineraries. They’re created to invigorate extra-fatigued patrons by teaching them the delicate art of sleep in order to repair poor slumber habits. The Stats on Sleep According to the American Sleep Association, approximately 50 to 70 million adults in the U.S. have a sleep disorder. Insomnia tops the list affecting roughly 30% of adults on a short-term basis while 10% suffer from chronic insomnia. As a whole, 35% of American adults report getting less than seven hours of shut-eye on a typical night. This is considered insufficient sleep. Too many consistent nights of reduced quality of sleep can lead to sleep deprivation. This results in numerous health complications, including hormonal imbalances, cardiovascular conditions and a weakened immune system. In fact, a paper published in the scientific, peer-reviewed journal Healthcare reports that insufficient sleep is a global public health epidemic. The Sleep Foundation recommends that adults up to the age of 64 get anywhere between seven to nine hours of sleep each night while those 65 and older are advised to keep their head on the pillow for seven to eight hours. Why Sleep Retreats Are on the Rise “Sleep is a big deal these days,” says Michael J. Breus, Ph.D., “The Sleep Doctor” who is a clinical psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. “Since COVID began, everyone wants to learn how to sleep better.” While Dr. Breus thinks that a sleep retreat is “a perfect place for education, due to less distractions, less stress and more interest in health,” you should keep in mind that some destinations that claim to be sleep retreats are not quite “legitimate.” “The experience will vary from place to place and really depends upon if the resort or property is involving a sleep doctor,” says Dr. Breus. “There are many people calling themselves ‘sleep specialists’ who have no advanced degrees and give ‘guidelines’ that have little to no value.” Furthermore, some packages labeled as “sleep programs” are simply offering relaxation services, such as massage and reflexology. “To be clear, the objective is better sleep,” he states. “In fact, the data would suggest that doing a massage before bed is not particularly sleep-inducing, but more relaxing. Again, not really sleep-focused.” Top Sleep Retreats If following a Dr. Breus-approved sleep-enhancement program in a blissful environment sounds like paradise, then check out these four luxurious destinations: Six Senses in Ibiza (Image: Senses Ibiza) The Sleep Wellness Program on this small Spanish island in the western Mediterranean combines advice from a sleep physician with yoga, meditation, cryotherapy and other treatments. Over the course of three, five or seven nights, guests can expect a personal consultation, wellness screening and gift bag of sleep amenities. Their sleep will also be tracked throughout the stay. Plus, this exotic resort accommodates only 137 guests and serves locally-grown, farm-fresh food and beverages. “This is an excellent program created by a world-renowned sleep specialist,” says Dr. Breus. “It has multiple aspects, including room amenities, specific mattresses, education and a sleep ambassador who has been trained by a sleep doctor to help educate guests. This is the best of the bunch by far.” Average Price Per Person: $510 for 3 nights, $730 for 5 nights, $1,070 for 7 nights Anantara Peace Haven Tangalle Resort in Sri Lanka (Image: Anantara) The Deep Sleep Ayurveda Program begins with a technology blackout. This is followed by an evaluation with an ayurvedic doctor and a personal dosha record. The lush resort promises deep sleep with the aid of an in-person “Slumber Guru” ritual and other soothing treatments. These include acupuncture and a shirodhara treatment (which involves warm oil drizzled on the forehead and massaged in specific patterns from the right to left temple, followed by a scalp manipulation). The schedule also includes calming activities such as visiting a pottery village, kayaking in a lagoon, spending time in a Buddhist temple and dining while overlooking a large coconut plantation by the Indian Ocean. “This program offers a visit with an ayurvedic doctor and a night with a Slumber Guru experience,” says Dr. Breus. “While I have no idea what this means, this plan seems to fall within the basic ideas of ayurveda sleep practices. Therefore, it feels a bit more authentic for that cultural experience.” Average Price Per Person: $820 for 5 nights Longevity Health & Wellness Hotel in Portugal (Image: Alvor) The Longevity Sleep Optimization program is a seven-night experience that aims to help guests regain sleep quality. It does this by offering a sleep apnea check-up and multiple integrative health exams. These include things like a physical, plus nutritional, fitness, heavy metal and cardiovascular evaluations. Tranquil therapies include a personal training session, yoga, massage therapy, guided meditation, energetic healing therapy and craniosacral therapy. The icing on the cake is the panoramic views of the bay of Alvor from this secluded hotel in Portimão. “This one actually has some sleep-related activities and there appears to be a sleep apnea screening,” says Dr. Breus. “It’s also very expensive!” Average Price Per Person: $3,780 for the 7-night program only (price does not include resort accommodations) Preidlhof Luxury DolceVita Resort in Italy (Image: Preidlhof) A seven-day journey at the spa hotel in the South Tyrol province in northeast Italy starts with a sleep analysis and heart health session. It continues with a heated quartz and sound treatment and a body therapy treatment (which releases emotional blocks, anxiety, and imbalances). Finally, guests are treated to a sleep ritual that incorporates a face and front body massage. The five-star hotel—complete with 10 pools and a six-floor “sauna

5 Ways to Avoid Total Burnout When You’re Stressed

By Tiffany Lester, MD, for Parsley Health It’s hard to be healthy 100% of the time. When we find ourselves under a mountain of stress, we are a hundred times more likely to experience symptoms of burnout. Between work deadlines, a full social calendar, and family or relationship drama—maintaining a healthy diet and consistent exercise regime can fall to the bottom of the list. This is a vicious cycle. Poor nutrition, a lack of sleep and bad eating habits can only make stress worse rather than better. The Definition of Stress Stress is a conscious or unconscious psychological feeling or physical situation which comes as a result of physical or/and mental ‘positive or negative pressure’ to overwhelm adaptive capacities. When I read this recently, the part of the definition that stuck out to me was that stress can be positive. While stress is often represented as a negative, it’s really all about balance. It’s not about never being stressed out just to be healthy. Stress is going to be there. But you can give your body the tools to be resilient enough to withstand anything that is thrown your way. These tools become vital when you start to experience symptoms of burnout. RELATED: Schedule a free conversation with a Parsley Health expert to learn about our comprehensive approach to mental health. The symptoms of burnout can include chronic fatigue, insomnia, lack of focus, increased irritability, and more. Almost 90% of doctor’s visits are due to stress that presents as hormone imbalance, infertility, irritable bowel syndrome, etc. This is not to say that these aren’t real, clinical conditions but there is often a recurring commonality that is due to elevated stress levels. Human beings are resilient. We’re built to withstand much more than we think we are. A sign of good health is being able to tolerate or adapt to many different insults. Health is not about deviating two mm to the left of your routine and then falling apart. The good news is that there are ways you can build up your tolerance to stress. These are some of the tips I give my patients to increase their resilience to withstand everyday stressors. 5 Ways to Stay Healthy-ish When You’re Stressed and Near Burnout Go to bed. Staying up late to finish a presentation or waking up super early to fit in a workout before your day starts can actually do more harm than good. Sleep is the only time your body can fully rejuvenate. When we aren’t sleeping this depresses our immune system making it more likely for bacteria or viruses to take hold. And none of us have time to be sick! Take adaptogenic herbs. Herbs like maca, rhodiola, and ashwaganda have been used for centuries to combat stress. Their adaptogenic qualities help the body become resilient whether your cortisol levels are high or low. Do yin yoga. Have you heard that sitting is the new smoking? We sit to work, to eat, to watch TV, to scroll Instagram. All of this adds up to tight hip muscles, poor posture, and back pain. Combat this with a yin yoga class once a week to relax the brain and body while releasing stored tension in the muscles. Get acupuncture. Not only can this calm your nervous system but you also receive a built-in meditation. While the needles are in, you can lay quietly while focusing on your breath or a chosen mantra. Take magnesium. This is the most common mineral deficiency in America. Magnesium is involved in over 300 enzymatic reactions in our body. Taking a daily dose of this vital nutrient can relax your tight muscles and calm your monkey mind so you can focus on your mile-long to-do list. Don’t know if you are close to burnout? Take our burnout quiz. If your score is high, our highly trained doctors at Parsley Health can help with state-of-the-art diagnostic testing and a comprehensive work-up with our health team. This piece was originally published on Parsley Health. Parsley Health is a groundbreaking medical practice of highly trained doctors and health coaches in New York, Los Angeles and San Francisco. Parsley Health takes a smarter, whole approach to helping you live a healthy life. You deserve a better doctor. Sign up here to speak to a health expert to figure out how Parsley Health can help you achieve your goals today.