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Stress

Stress

How stress is making us sick

11 How stress is making us sick
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One of the reasons why we´re dealing with many different health and mental problems nowadays is stress.

In the last posts we´ve seen that stress can be good but most of us live with chronic stress and this one is unhealthy and it affects negatively your physical and mental health in some cases it can be very damaging.

A very simple explanation about how stress make you sick is this, stress is a survival mechanism, it´s the “fight-or-flight” response to keep us alive when we are in danger. When we are in a stressful situation our body releases cortisol which is the hormone that turns on the “fight-or-flight” response and with this it comes a series of reactions like heart rate goes up, your muscles get tense but while this reactions of cortisol are on, other functions of your body are turn off, so your body can´t protect you from diseases. So if we spend most of our time with stress, this means that cortisol is high along with all the reactions and some functions in your body are off most of the time and it can´t protect us from diseases so we get sick.

Stress has become part of our days for most of us and we´ve  learnt to live with it without realizing all the damage it is causing on all aspects of life, from health to relationships. From school, job, traffic, unhealthy diets, lack of sleep, a lot of negativity all this accumulate over and over every single day causing chronic stress and it affects the body and the brain.

Trying to satisfy and please everyone also increase stress, doing something you hate and dealing with negative people and many other stuff we live every single day are also causing a lot of damage to our body and brain.

Many people talk about mental health but I don´t see most of them doing something to reduce the problem, our environment has a lot to do with the way we feel and how we process and react to circumstances and each of us have also a lot to do with the way we feel and react to what happen to us.

High levels of stress for long periods of time weaken your body, all systems of your body are not able to function properly and its ability to defend you from diseases lowers so it´s easier to get sick. Some of the symptoms you can notice in a short period of time are constant headaches, your weight fluctuates, you have skin problems, your hair falls, inflammation, you feel tired almost all the time, it´s impossible to focus and finish any activity. Things can get worse and cause more problems like obesity, diabetes, cancer, depression, anxiety, suicide.

It also has a negative impact on your hormones making it harder for you to have good quality sleep and making you eat more specially unhealthy foods. High levels of stress increase cortisol which can lead to craving sweets and refined carbohydrates, this is a reason why it´s harder to avoid junk and processed food, this may be why if you are following a weight loss program you can´t stick to it so finding ways to manage stress will be very helpful.

Cortisol also cause insulin resistance which means that your body is not able to utilize carbohydrates properly so your body stores them as fat instead of using them for energy. Being insulin resistance makes it harder for you to lose weight and stay lean.

For the last years we´re hearing a lot more about mental health and all the negative aspects about depression, anxiety and other problems. Stress is also highly related to all this issues, it triggers certain chemicals in the brain and create imbalance between regions. There are studies that show that stress can kill brain cells.

Stress can also affect your mood getting you in a negative state of mind and making everything seems worst, you tend to over think, and make your worries and fears bigger because it triggers an area called the amygdala which is your brains fear center. It also makes you more emotional because your brain associate events with memories. Stress lower serotonin which is the “feel happy” neurotransmitter and dopamine which is the one for pleasure-reward so you feel sad, you take your phone and send a bunch of whats to some friends and upload a picture to your social media to get some likes and get this two neurotransmitters up to “feel good” for a short period of time.

When you are stressed it´s harder to have enough good quality sleep which causes a lot of problems on your day to day and all this continues an unhealthy cycle which can be very tough to get out off.

For me it´s clear that our lifestyles are causing a lot of health and mental problems so it´s crucial to start developing good habits that help us live better.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

SleepStress

How sleep and stress are related

01 sleep and stress
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There are nights when I can´t manage to fall asleep, my mind just keep wandering on everything that worries me and everything I need to do the next day and thinking about the worst case scenarios of a certain event. When I could fall asleep I suddenly wake up and when I watch the clock just 2 or 3 hours had passed, it´s clear that all the stress of the day won´t let me fall asleep.

All 5 elements of fitness (nutrition, training, mindset, sleep and stress) work together to help you live a better life. The relationship between sleep and stress need to be consider if you want to make changes to your life.

You may be one of the millions of people around the world that are not having good quality sleep and the cause of it is stress. You may be sleeping around 7 or 8 hours but when you wake up you feel tired or you´re not having enough sleep; both of this are a big problem.

Sleep disorders are increasing and in many cases the root cause is chronic stress. The reason why is because our body responds to stress by shutting down unnecessary systems and keeping you in an alert mode so if you are constantly stressed your body stays in this alert mode so you are not supposed to sleep when the night comes you may fall asleep for short periods of time and you are constantly waking up or your body is not resting, cortisol is high, adrenaline is high your muscles are tense and in case you´ve forgotten why you are stressed your mind doesn´t stop, you keep thinking about the problems at work, relationships, finances.

We all have to deal or cope with stressful situations every single day, things like getting stuck in traffic, financial problems, bad relationships with coworkers or your boss, maybe problems in school with teachers or classmates make fun of you and you´re bullied all this scenarios we live every day create chronic stress which makes it hard for us to relax during night which lead to poor quality sleep.

Our everyday problems are the ones that keep us awake at night, all this stress create negative thoughts and our mind love to think of the worst things that could happen and it creates tension in the body plus the high levels of cortisol and insulin remains high it´s impossible for you to let it all go and give your body the rest it deserves.

How many times have you gone to bed ready to get some sleep and your mind start wandering in all the problems and though situations you had? You start worrying and get anxious for all the stress of your day you won´t have good quality sleep and your body won´t be able to recover and restore all systems and hormones. The problem is that lack of sleep or poor quality sleep creates an imbalance in hormones like leptin and ghrelin and some neurotransmitters of your brain which creates more stress.

Chronic stress won´t let you have good quality of sleep and lack of good quality sleep creates more stress. If you have problems at your job, at home, financially or any other you may not be sleeping well, if you don´t have good quality sleep you’d find it hard to make the right decisions and you won´t be able to deal with though situations in the best way possible which creates even more stress. This cycle will continue and it get worse. Chronic stress is linked to insomnia and both of this have been linked to the increase of mental health issues like anxiety and depression.

All of us can suffer nights of bad sleep from time to time and we´ll all experience the short term consequences that day but when it becomes consistent

To have a good quality sleep your body and mind needs to be calmed and relaxed otherwise the high levels of stress will keep your body in arousal. When you are calmed and relax your body can get into deep sleep going through all phases without waking up in the middle of the night.

If you want to have good quality sleep you need to know how to lower stress, to get calm and relaxed this is why some doctors give patients drugs or medicine that help them relax before giving them other medications and in most cases that´s enough.

The way to lower stress is to turn off your mind, your mind always create negative scenarios to your problems and it shows you the worst think that could happen you need to block all this stuff from your mind and the way to do it is using a tool called meditation.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

MindsetNutritionSleepStressTraining

Why fitness matters

20
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I´m trying to remember the day I decided to lose weight and get in shape, I was really excited but a couple of days after I started a program I didn´t feel like working out and for some reason I couldn´t control my cravings for sweets, junk and all unhealthy food. After many years being lazy and eating all kind of junk it was hard mentally to make different choices and in many cases I ended up eating the whole bag of chips, cookies or chocolate and skipping workouts.

I think this is something everyone who wants to get in shape deals with and it´s normal, the way you get through that hard time is what makes all the difference. Being mentally strong to break the pattern of old unhealthy habits and develop new ones is what´s all about. Once I found out what the truth was and I created a program based on that true information I convinced myself that my mind was playing tricks with me, it wanted me to fail but I won´t let it, from that point on everything changed.

Getting in shape and sustain it is about lifestyle, you need to develop healthy habits that make it easy for you to achieve any fitness goal in an effortless way.

As in everything in life taking the first step and getting momentum is the hardest step, it is not just one step, in fitness you may take that first step by eating healthy and working out but in this first days you realize how physically, mentally and emotionally though this is so you give up.

You need to take that first step and continue, keep doing it until you get momentum, once you got that momentum going then don´t stop. Most of us begin our fitness journey to get in shape and lose weight but this is only the beginning and the reason to get involved in fitness but the goal must be to make it part of your life.

If you are following the right program you´ll get results every week and those results keep you motivated, once you get to your desired goal you have several options, you may want to sustain those results, staying in shape is not that hard once you develop the right habits, you may want to go one step further and get leaner or you may want to gain some muscle mass.

Depending on what you decide to do not next is how you´ll need to adjust your new healthy habits, specially your nutrition and training to fit that new goal and since it´s now part of your life it´s easier to follow through.

Most of us wait for New Year’s Resolution to beginning our fitness journey, I think there´s something about New Years that make us want to start the right way but you we can start this journey any day. Actually there´s no reason to wait until New Year, it´s February 2019 but it can be April, July or any other month and you can set your goal for Christmas, Instead of waiting for New Year start today and set your target for Christmas or Thanksgiving, your goal is to be in the best shape of your life for Thanksgiving.

Keep something in mind, the first weeks it´s going to be difficult, you´re going to be making different decisions and you´re mind will try to take you back by bringing all kind of negative thoughts and excuses, when this happen don´t contemplate those thoughts just get up and do what you need to do. The only way to develop new habits is by doing them over and over and over again so don´t think twice, if you need to get up earlier to work out don´t let your mind take control of you, instead take control of your mind by getting up and exercising.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

This approach to stress will make everything easier

00 Intro
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1087

We all live all our lives stressed out, eating mostly unhealthy food, not sleeping, surrounded by negativity and with almost no physical activity. This is the reason why we´re dealing with so many diseases and this is what´s stopping us to live a better life.

Our lifestyles are making us sick and I believe that making some changes and developing good habits is the key to live a lot better.

All of us can handle low stress or even high stress for a short period of time but no one can handle high levels of stress for long periods of time and when you spend most of the time stressed your body will get sick. Have you listened to the “fight or flight” response? This is your body preparing to either fight or run. If you are in a very stressful situation you may feel your muscles tense or your heart is beating faster this short term stress called acute stress may be caused for a situation you lived and your body is able to recover in short period of time. When your body stays stressed for a long period of time called chronic stress is when a lot of health problems take place and you get sick, your body is not able to handle it.

When your body is not able to handle it you can headaches, lack of energy, weight gain, skin problems, digestive issues, bad mood and many other symptoms.

Most of us live with chronic stress caused from very different reasons but in most cases our job or school, relationships and money are the principle causes. Hating your job and the need to go every day and spend most of the time with your coworkers and boss can get your stress high, some bosses don´t take care or their people and they make them feel bad and you also have the coworkers who are making fun of you and bullying. The same happens with school you may have some teachers you don´t like for different reasons, they treat you, they don´t have patience and a lot of your friends at classroom make fun of you.

If you add to this the fast pace times we´re living where you need to get to school or to your work on time and you get stock in the traffic, you have a lot of work or too much homework, you don´t feel comfortable and you don´t know how you´re going to make through the next pay check I think you don´t need to ask why you don´t feel great, why you have some health issues or why you are dealing with your weight.

Social media is also a huge problem, so many guys share pictures of them in great places and seems like their having a lot of fun and a great time and it´s actually the opposite, they´re looking for the likes and love on social media for they feel empty inside they´re not actually living the life they´re sharing. This creates high expectations and make followers think that there´s something wrong with them.

Chronic stress makes everything harder and can develop bad habits, some guys start smoking as a way to lower their stress which cause a lot more health problems, it can cause overeating because some people go to food as a way to feel better, most unhealthy foods creates a sense of pleasure the same way alcohol and cigarettes do but they use them as a way to deal with stress.

We all need to find ways to deal with everyday problems, and stress the tricky part here is that those ways you find to deal with it are healthy and not hurting you more.

As you can see we live with chronic stress and I consider this to be one of the 5 ingredients of fitness, the other 4 are nutrition, training, mindset and sleep. So being stress highly important I´m going to share with you everything I know to lower stress so that you can get in shape and sustain it but also to live a better life.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam