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April 6, 2022 By GOQii Leave a Comment

How to Break the Cycle of Adrenal Stress?

adrenal stressWhen it comes to stress, we often talk about work pressure, personal issues or chronic disease. But there are other elements that influence stress as well. For instance, in your experience, have there been times when you constantly feel tired but can’t explain why? You feel overwhelmed by situations you could handle easily? Do you find yourself drained of energy you may have enjoyed once upon a time? Have you struggled to get out of bed in the mornings even after sleeping for long hours? If this sounds familiar, there is a chance that you are suffering from something called ‘Adrenal stress” or “Adrenal Fatigue”. Simply put, your adrenal glands may be under-performing. All that chronic stress you have been masterfully coping with has finally caught up! Your adrenal glands are responsible for supporting you and sustaining a level of vigilance. Adrenal Stress happens when they show signs of strain.

Is this a death sentence? No! But it is a sign of imbalance. Chronic stress is a part of life. But if left unchecked and unassuaged for too long, it can lead to hormonal depletion, exhaustion, and adrenal fatigue.

Adrenal Glands and Stress

To understand the above, we need to understand how health and metabolism are affected by hormones. One of the glands that play an important role in metabolism is the adrenal cortex. The adrenal cortex gland releases hormones which are vital for biological function. To be more specific, there are two parts which release hormones – Adrenal cortex and adrenal medulla. Adrenal cortex hormones regulate sodium levels, salt, and balances blood volume which directly affects blood pressure.

Another hormone (Cortisol) regulates metabolic rate of carbohydrate, proteins, and fat. It also regulates immune responses. It is responsible for suppressing inflammatory reactions. So it is a potent anti-inflammatory hormone. Finally, the adrenal glands are best known for secreting the hormone adrenaline, which rapidly prepares your body for action in a stressful situation.

When you are stressed, the hormones of the adrenal medulla are released after the sympathetic nervous system is stimulated. The adrenal medulla helps you deal with physical and emotional stress. You want these responses to happen. From an evolutionary perspective, it’s part of why we have survived for so long as a species.

If you encounter a stressful situation, you want your body to fire up stress hormones to feed you energy and adrenaline. You WANT to be able to run from a potential threat or beat it back. The problems come in when you have that relatively high level of stress but then don’t actually end up using that extra energy in the form of movement.

Adrenal Stress, Belly Fat and Weight Gain

During times of stress, there are actual physiological changes that happen in our body. Most of them are helpful for our survival (such as in the situation described above). But, if we continue to experience stress and we don’t actually end up running from our perceived threat or beating it back, those stress hormones increase our blood sugar (in an effort to give us energy) which then requires insulin to bring it back down.

In the short term, it feels like an energy crash. In the long term, it can lead to weight gain. When the adrenal glands are overworked, the body prepares itself by storing fat. We crave food, indulge in binge eating and we gain weight.

Adrenal imbalance causes a number of issues, including the abdominal fat deposition. When we have long term stress, both insulin and cortisol remain elevated in the blood, and the extra glucose is stored as fat–mostly in the abdomen. Studies suggest that fat cells have receptors for the stress hormone cortisol, and there are more of these receptors in our abdominal fat cells than anywhere else in our bodies. Moreover, belly fat is an active tissue, which responds to stress by depositing more fat. This cycle can not end until a step is taken to tackle the root cause of stress.

How to Break The Cycle

  • Go Easy On Food: Eating small and frequent meals helps cortisol balance the blood sugar and take off some stress. Cortisol counterbalances the action of insulin. Under stress when cortisol levels are elevated, it results in a perpetual need for insulin. Eventually, our bodies can develop resistance to it. Hence the name “insulin resistance”. In other words, our body can become less sensitive to insulin, forcing it to produce more for the same effect. If it stops to work altogether, that keeps glucose levels high in the blood.
  • Time to Eat: Our body has circadian rhythms which work closely with cortisol, which is highest in the morning and gradually declines throughout the day. When we eat we elevate our cortisol, so it is best to start heavy with breakfast and go light post evening. Heavy evening meals are the prime reason for an expanding waistline. A Higher waistline is associated with metabolic and lifestyle disease.
  • Unplug: Give time to yourself. Unplug means a disconnect from cell phones, laptops, work, any digital devices. Take out sometime which you spend only with your thoughts. It makes you realize your priorities and your goals better.
  • Sleep: As this gland also controls our circadian rhythms, it is responsible for our sleep cycle. Good 8 hours of sleep will make you take fewer calories through the day. Lack of sleep also makes one drowsy and ends in low energy levels creating stress. Maintain an 8 hour sleeping time for the body to regenerate.
  • Workout: Exercise is the best remedy to reduce stress by releasing pent up energy. As stated earlier, the whole reason our bodies respond to stress by producing more cortisol is so that we have energy available to spend. Having more energy isn’t a bad thing if you actually use it.

The best way to reduce stress levels is to have fun! Having fun and laughing should become one of your top priorities in life! It has multiple benefits, one of them being stress relief. Looking at the day ahead, ask yourself what is that one thing you can do for your body to support your adrenal glands? Then ask yourself how you can set aside some time for fun!

Want to know more about managing stress? Check out Healthy Reads or get expert advice directly from a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

March 24, 2022 By Gitanjali Bahl 2 Comments

Healthy Habits to Reduce Stress

stress reduction

Ever felt like you don’t have the time to eat, exercise, or interact with friends and family? Have deadlines and responsibilities chained you down in more ways than one? Do you spend most of your time at work with little activity? Are all these situations creating a stressful environment and draining you of your energy and mental health?

If your answer to the above was a yes, it is time you addressed these issues. Coping with expectations at work and at home can be taxing. While these are important, remember that nothing is worth it when it comes at the expense of your health.

The simplest way to reduce stress is to keep your mind at ease and your body healthy with simple lifestyle changes and time management. Letting go of bad habits and introducing a few healthy tweaks can help you rekindle your relationship with your mind and body!

Here are a few changes you can make to reduce stress:

  • Always start your day with breathing exercises or meditation which can keep you calm. You can practice the different forms of Pranayama or some basic stretches that reduce stress and keep you energized throughout the day.
  • Spend some time to plan your tasks for the day. This will keep you more organized and prevent any last-minute rushes that could lead to stress.
  • Avoid gadgets as much as you can. Use them only for work or as and when needed. Relying too much on your gadgets can cut you off from the real world. Overindulgence in gadgets is known to cause depression as well. Limit your usage timings or fix a particular time for them. Avoid them at least for an hour or two before sleep. 
  • Set alarms for water intake: Dehydration affects the level of cortisol in your body. Cortisol is a stress hormone that not only affects your mind but your body as well. Maintaining water levels in your body can help you reduce stress.
  • Walk whenever possible: If your workplace is at a walking distance, then walk or cycle rather than using a vehicle. You can even walk while taking calls, after lunch or take a few short walks in between work. Walking releases endorphins which elevate your mood, it also improves your heart rate. Remember to choose stairs as opposed to escalators or elevators as it is the best and easiest form of exercise!
  • Take a break: Spend some time with family, relatives and friends. Having a healthy social life is important to form deeper connections and make life more meaningful.
  • Plan a trip or a vacation with your close ones. In fact, you can even go solo! A change in environment and meeting new people will help you exchange thoughts and ideas, boost your creativity and help you be more positive.
  • Eat fruits everyday: Different fruits provide different nutrients that help reduce stress. For instance, Bananas have Tryptophan, Avocados have Vitamin B, Sweet Potatoes have Potassium and Magnesium, all of which help in bringing stress levels down.
  • Indulge in hobbies irrespective of how busy you are. Hobbies help you relax. Whether it is a sport, listening to or practicing music, traveling or painting, set some time aside to do the things you love and your life will be enriched!

Remember the old saying, “All work and no play makes Jack a dull boy”? It’s true! Take some time out for yourself. If you’re only working and aren’t playing then are you really living? Your work targets can be achieved, your relationships with your friends and family can be sustained but only if you are healthy. Make physical and mental health a priority!

Want to know more about managing stress? Check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

February 9, 2022 By Shagufta Raza 4 Comments

This Is How Stress Affects Your Waistline

stress affects your waistline

Have you been regular with your daily exercises and have maintained a healthy diet but you’re still not able to get rid of those extra inches on your waistline? Much to your surprise, the major reason for this may be stress! Yes! Stress! This can be the criminal putting those extra notches on your belt. Well you would say who doesn’t have stress these days? And you are right! Feeling stressed is an increasingly common problem. As long as the graph is small in height, it is fine. But how is it that stress affects your waistline? Let’s find out! 

What happens when we feel Stressed?

When we are stressed, our body goes into “fight or flight mode”. Stress hormones, including adrenaline and cortisol, are released to help us respond to the ‘danger’, our heart pumps faster, muscles contract and our senses become sharper. Too much stress can constantly have our body in flight or flight mode and that can be a problem.

In limited doses, stress helps us stay focused, energetic and alert. But high levels of stress can lead to feeling anxious, depressed and result in many medical concerns like cardiovascular issues, damage to the immune system, Type 2 Diabetes and cause weight issues as well, to name a few.

How Stress Affects Your Waistline 

Glycogen is the energy stored in our liver, primarily sourced from carbohydrates. When cortisol is released, glycogen is released to give us extra energy to ‘get away from stressful situations’.

We have glycogen receptors in our body and they are increased when we face high levels of stress, especially the ones located around our abdomen to protect our vital organs. Glycogen is being released to provide energy, but if not utilized, it is stored around our waistline, causing the inches to rise.

When stress levels increase, so does the production of the stress hormone, cortisol.

And you unknowingly start facing the following:

  • Making bad food choices and increasing the fat cells in the body.
  • The stress hormone cortisol can lead to sugar levels dropping down and nakes you less sensitive to insulin.
  • Increases the appetite which gives you those hunger pangs. Which means you are more likely to reach out to burgers or pizzas which are calorie dense junk foods that quickly satisfy your hunger and you feel good. Hence, stress can cause you to eat more than required.
  • Constant high levels of stress can cause increased levels of fat cells and the rate at which the body stores fat also goes up which leads to weight gain.

How Can You Control It? 

  • Indulge in Exercise: It’s the best way to relax your body and mind
  • Take a few deep breaths: It can take the pressure off you right away
  • Balanced meal: Consult your GOQii Coach to help you make right food choices. Never skip a meal as it can actually worsen the situation 
  • Say no to caffeine: since it increases the production of the stress hormone.
  • Drink plenty of water: Dehydration can cause increased production of cortisol 
  • Avoid processed foods: They can affect your gut microbiome, stress response and energy levels
  • Sleep well: Sleep deprivation and chronic stress can play havoc with the production of the stress hormone.

We hope this article on how stress affects your waistline helps you! Do leave your thoughts in the comments below. For more on stress management, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

January 12, 2022 By Mohammed Tufail Qureshi 1 Comment

Manage Stress By Managing Your Cortisol Levels!

Manage Stress By Managing Cortisol LevelsHow often do we hear people say, “I am so stressed”? Given the current pandemic scenario, the lockdown and the threat of new variants, we’re sure you might have heard a lot of people say this. While the stress is reasonable, do you know what causes it? Is it the pressure of working from home thwarting your work-life balance, is it the news or could it be the excessive release of stress hormones? If you weren’t aware, just as there are hormones that make you feel good, there’s a stress hormone called Cortisol but it’s not all bad.

The cortisol stress hormone management system is released by the adrenal cortex glands in order to regulate blood sugar, blood pressure and the immune system. While it does regulate blood sugar, blood pressure and the immune system, if it is released at a wrong time, it can be harmful. What triggers the rise of this crucial hormone is mental and physical stress, insulin spikes, too many stimulants, overindulgence of processed food and toxicity build up.

Sources Of Chronic Stress Include: 

  • Lack of sleep and insomnia
  • Negative thoughts and emotions
  • Sugar cravings and low serotonin levels
  • Caffeine and stimulant abuse (more than 2 coffees per day)
  • Acidity and Toxicity
  • Lethargy and lack of energy

Burning stubborn belly fat has to be one of the most popular stresses that people have and most have a problem dealing with this issue. What we fail to identify is that losing body fat, especially on the lower abdomen, is a hormonal issue.

It’s NOT overeating!

It’s NOT sugar or carbohydrates!

It’s NOT lack of exercise!

The one culprit that can quash your fat burning efforts and leave you with stubborn belly fat is your cortisol and adrenaline hormones. Stress leads to adrenals burning out, and excess cortisol and adrenalin lead to a number of health problems. If prolonged, it can lead to:

  • Excess abdomen fat
  • A serious drop in testosterone, and rise in estrogen
  • Hypertension and anxiety
  • Bone, mineral and muscle loss (cortisol is a catabolic hormone and is often elevated)
  • High blood sugar and insulin resistance

How Can You Bring Cortisol Levels Under Control? 

stress managementGiven how high stress levels have been lately due to the pandemic, it is important to manage stress by managing spiking cortisol levels. Dealing with Cortisol can be tricky. If dealt with proper techniques and supplements, one can get the Cortisol levels under control. Here are a few tips to help you out:

  • Reduce physical and mental stress by becoming more calm and relaxed. Meditation and pranayama are your allies.
  • Exclude sugar and processed foods from your regular diet and replace them with whole organic foods that will help improve digestion and in turn, reward you with a healthier GUT!
  • Lower toxicity and acidity which adds stress to the body internally by making the simple shifts in the food choices, thoughts and emotions.
  • To take control of Cortisol levels, one needs to learn how to unwind and relax every single day for at least 20 – 30 minutes and learn to take deep breaths and clear the mind. You can also indulge in a hobby you like!
  • Meditation and yoga are some excellent ways to relax and bring down cortisol levels effectively.
  • Exercise is a true savior and has been shown to reduce cortisol effectively. But a word of caution – don’t overdo it and do it correctly or else it could have the opposite effect.
  • Cortisol is at its lowest during sleep. So, make sure you get adequate and good quality sleep. This Sleep Series could help you understand your sleep better.

Additionally, it’s best to steer clear of news and social media updates that stress you out. You can check it once a day to just get an update but there’s no point in indulging in every news article that comes your way, especially if it paints a grim picture. So zone out, take care of your health, keep calm and be stress-free!

We hope this article helps you during these precarious times. For more on stress management, check out Healthy Reads. To learn how to manage stress effectively, ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Stay home, keep calm and #BeTheForce! 

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