Janus Baker, Author at Wakunaga of America - Page 14 of 24

Author: Janus Baker

How to Have Better Gut Health in 2021

Posted on by Janus Baker

Why your gut? According to the University of Michigan, your gastrointestinal tract may be a victim of the challenges we all started to experience in 2020. In fact, many people have suffered from an uptick in stress-related digestive problems over the past year.  Thankfully, there are some simple steps you can take to regain control of and improve your gut health.

Why Gut Health Matters

The gut is made up of trillions of bacteria, fungi, and other microbes that live in your small and large intestine. These microbes help digest the foods you eat, absorb the nutrients from those foods, and then eliminate any leftover waste. What’s more, about 70 percent of your immune system actually lies within the gut. An imbalance between the beneficial and harmful microbes that live in your intestines may contribute to digestive problems and other health issues. This is why it is so important to prioritize your gut health.

Besides digestion and immunity, your gut health can also effect your mood. Here’s how it works: about 90 percent of the nerve fibers in the vagus nerve—which is one of the body’s major nerves and runs from the brain to the abdomen—carry information from your gut to your brain. Sometimes the information is unpleasant, and this can trigger problems with your mood and emotional well-being.1 In the past, we’ve been led to believe that stress and anxiety can lead to problems in the GI tract, but it turns out that the opposite is just as likely. For many people, issues with digestion can lead to stress and anxiety. By dealing with their gut issues, they may be able to alleviate some of the feelings of stress or anxiety. If this isn’t a reason to make your gut health a priority, we don’t know what is!

Top Gut Health Tips

Don’t know where to start? Here are some of our top gut health tips.

Start taking a probiotic. Incorporating a clinically studied probiotic into your daily routine is a great place to begin. A quality probiotic can help your beneficial bacteria flourish and can keep harmful microbes in check. This can help to manage gas, bloating, and other GI issues. Look for a probiotic that is shelf-stable, which means it can safely be stored at room temperature, and also make sure it is guaranteed to be viable at time of consumption. This makes it easy to take with you when you are on the go.

Move every day. Adding physical activity to your day—even a brisk 10-minute walk—can benefit your gut health. The amount of blood diverted from your digestive system when you move decreases because your muscles are more efficient when you exercise. Regular exercise also makes positive changes to the bacterial composition in your gut.

Get enough sleep. Not getting enough good-quality sleep can have a serious effect on your gut health, and that can contribute to even more sleep issues.2 Try to prioritize getting at least 7 to 9 hours of uninterrupted sleep per night. Click here for more on how sleep and gut health are connected.

Eat a diverse range of food. There are many different species of bacteria that live in your intestines. Each species plays a different role in maintaining your health and each requires different nutrients for growth. This is why it’s important to eat many different types of food, especially fruits, vegetables, beans, and legumes. It’s also smart to add fermented foods like kimchi, miso, sauerkraut, and yogurt to that list. Many fermented foods are rich in lactobacilli, a type of bacteria that can benefit your health.

Stay hydrated. Drinking an adequate amount of water has been shown to have a beneficial effect on the mucosal lining of the intestines, as well as on the balance of bacteria in the gut.3 How much do you need? Strive to drink half your body weight in ounces every day. For example, if you weight 130 pounds, try to drink 65 ounces of water daily.

Your gut is a lot more complex than researchers previously thought and it can have a large impact on your whole-body health. Incorporating these lifestyle changes can improve your gut health, as well as your overall mental and physical wellness, for a better 2021.

 

A Heart Smart Strategy

Posted on by Janus Baker

The Cardiovascular Benefits of Fish Oil PLUS Aged Garlic Extract

According to evolving research, adding Aged Garlic Extract (AGE) to your fish oil supplement is an easy and effective way to level up your heart smart strategy.2,3 Let’s take a closer look at how these nutrients work in tandem to improve your cardiovascular health.

Fish Oil Facts

Traditional fish oil supplements come from several sources, including salmon, sardines, and anchovies. The resulting oil contains two important omega-3s:  docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA produce powerful molecules known as “resolvins,” which are aptly named for their ability to resolve inflammation.4 In one study, men who took a DHA supplement for 6-12 weeks experienced a 20 percent decrease in several inflammatory markers.5  This matters since inflammation plays a key role in the development of atherosclerosis—the buildup of plaque inside arteries that causes them to narrow and stiffen. Over time, atherosclerosis can increase your risk of heart attack, heart failure, or angina (chest pain).6

Other research shows that these omega-3s reduce triglycerides by up to 50 percent, lower oxidative stress, and discourage platelets from sticking together inside arteries.7,8,9 To read more about the difference between Omega 3 vs Omega 6, and the benefits of each, click here. There is also evidence that fish oil lowers blood pressure. In one analysis of 70 clinical trials, supplementing with fish oil significantly reduced both systolic and diastolic blood pressure.10  But fish oil’s cardiovascular benefits don’t stop there. In a recent study, high doses of fish oil improved patients’ heart function and reduced heart scarring in patients who had recently suffered a heart attack.11 If you are interested in reading more about AGE and fish oil, and how they are different, click here.

AGE’s Artery-Boosting Actions

Garlic has been used for centuries as a natural way to enhance health. But, when it comes to the heart,  aging is the real key to unlocking garlic’s cardiovascular benefits. AGE is created by naturally aging organic garlic in special stainless steel tanks under carefully controlled conditions for up to 20 months. As it ages, the harsh and unstable organosulfur compounds in garlic are transformed into beneficial, compounds such as the heart healthy antioxidant S-allyl cysteine.12 To read more about the heart health benefits of AGE, click here.

One 12-week clinical study of 88 patients with uncontrolled hypertension found that AGE reduced systolic blood pressure by 11.5 mmHg and diastolic pressure by 6.3 mmHg compared to a placebo.13 This same study discovered that AGE improved cholesterol levels and arterial stiffness while also reducing artery-damaging inflammation. A more recent review of 12 clinical trials reported similar results and noted that this AGE-induced reduction in blood pressure was associated with a 16 to 40 percent drop in the risk of experiencing a cardiovascular event.14

But blood pressure is only the beginning of AGE’s cardiovascular benefits. According to other studies, AGE can also lower total cholesterol by 7 percent and LDL (bad) cholesterol by 10 percent, reduces the buildup of low attenuation (soft) plaque in coronary arteries, prevents platelets from sticking together, and halts the progression of dangerous coronary artery calcification.15,16,17,18,19  These factors can decrease blood flow and reduce arterial flexibility, boosting the risk of a heart attack or stroke.

Better Together!

As you can see, fish oil and AGE can reduce the multiple risk factors that can lead to cardiovascular disease. What’s more, each nutrient fills in the gaps left by the other to provide a comprehensive supplement strategy for better heart health. Paired with a heart-smart diet and regular exercise, these two nutrients can up your cardiovascular game every day.

CARDIOVASCULAR BENEFITS OF FISH OIL & AGED GARLIC EXTRACT

 

AGE FISH OIL
EPA DHA
Triglycerides Lowers20 Lowers7 Lowers7
Cholesterol Lowers LDL15

Raises HDL21

 Lowers HDL22 Raises LDL Particle Size23

Raises HDL22
Homocysteine Lowers24 —- Lowers25
Plaque in Arteries Lowers plaque formation16 Decreases plaque26 —-
Blood Pressure Lowers SBP and DBP13 —- Lowers heart rate27

Lowers blood pressure28
Endothelial Function Raises nitric oxide29 —- —–
Inflammation Lowers30 Lowers5
Oxidative Damage Lowers31 Lowers32 Lowers32
Blood Clotting —- —- Reduces risk of clotting33

 

 

Sneaky Ways Stress Affects Your Health

Posted on by Janus Baker

And since stress will always be a part of the human experience,  it’s important to learn how to manage the stressors in your life. But first, let’s take a look at some of the ways stress can negatively affect your health.

How Stress Affects the Body

Your body’s natural response to stress is supposed to protect you. But if stress becomes constant, it can start to have a harmful physical impact that can increase your risk for a number of health problems.

The heart. When you’re stressed, your body releases the hormone cortisol. Cortisol is one of the key players in your fight-or-flight response when you are faced with a stressor. Some studies suggest that high levels of cortisol can increase blood cholesterol, triglycerides, blood sugar, and blood pressure.1 These are all common risk factors that can heighten the risk of heart disease. Chronic stress has also been shown to promote the buildup of plaque in arteries, which contributes to atherosclerosis—a condition that stiffens and narrows arteries and increases the odds of a heart attack or stroke.2

Long-term stress can also affect how the blood clots. This makes the blood stickier and can increase the risk of stroke.3

The brain. In the face of stress, your brain goes through a series of reactions designed to guard against potential threats. For instance, short-term stress can help sharpen the mind and improve the ability to remember details about an important event. But a study conducted at the University of California, Berkeley, showed how chronic stress can lead to negative long-term changes in the structure and function of the brain. During their study, the researchers found that chronic stress triggered the overproduction of myelin, an insulating sheath that surrounds the nerves in the brain. This caused an imbalance between the brain’s gray matter that is responsible of higher thinking and problem solving and the brain’s white matter that governs learning and communication. Over time, this imbalance can cause lasting changes to the brain’s structure and may lead to an increased risk of anxiety and mood disorders.4

The quality of sleep. Sleep is an important resource. It keeps you healthy, mentally sharp, and able to cope with stress more effectively. But can stress affect the quality of your sleep? Absolutely! Your sleep-wake cycle follows a 24-hour circadian rhythm, more commonly known as your sleep-wake cycle. The body’s production of cortisol follows a similar circadian rhythm, dropping to its lowest level right around midnight and peaking about an hour after you wake up. Chronic stress can disrupt this natural cycle and lead to excessive levels of cortisol, which can disrupt healthy sleep patterns.5

Stress-Busting Tips

When stress strikes, it helps practice some stress-reducing activities like those listed below, even if it is only for 10 minutes. The key is finding the tips that work best for you and making them a part of your  daily routine.

  • Get regular physical activity
  • Practice mindfulness and other relaxation techniques
  • Spend time with family and friends
  • Set aside time for your favorite hobbies
  • Make art! Try coloring or painting
  • Play with a pet outdoors

If you’re not sure if stress is the cause of your health issues, see your doctor or consider seeing a professional therapist who can help you discover tools to help you manage your stress.

 

The Heart-Immunity Connection

Posted on by Janus Baker

Can things like cholesterol, circulation, and high blood pressure affect your immunity? Let’s find out.

Cholesterol, Circulation, Blood Pressure, and Immunity

Evidence suggests that cholesterol crystals can build up along the inner walls of arteries and trigger the release of immune molecules called NLRP3 inflammasomes. These molecules can cause inflammation and promote blood vessel injury, leading to certain cardiac events like a stroke or heart attack.1

Immune cells have receptors that serve as sentry guards. They can sense the presence of harmful molecules like foreign proteins, cell debris, damaged DNA, or cholesterol crystals, and then send out cellular “soldiers” called cytokines to remove the threat. The problem is, abnormally elevated cytokine levels have been linked with coronary artery disease.2 Studies suggest that high cytokine levels can overstimulate the immune system, causing inflammation in the inner layer of the blood vessel wall. Lowering cytokine levels with medication or by adopting healthy lifestyle changes may help reduce the risk of unhealthy heart events.

Circulation also plays a role in a healthy immune system via the lymphatic system. The lymphatic system is made up of tissues and organs that extend throughout the body and help eliminate waste and unwanted materials through a fluid called lymph. Lymph contains white blood cells which are crucial to fighting infection. If bacteria are detected in the lymph, your lymph nodes produce more white blood cells to deal with the invaders. Lymph moves through the body via contractions in the lymph vessels, but it is also aided by general movement like breathing in and out, and by the pressure created by pulsating arteries. If circulation is reduced in any way, it may lead to poor lymphatic drainage. This, in turn, reduces the flow of infection-fighting white blood cells, which can lead to an increased risk of infection.

Your blood pressure can also impact your immune health. High blood pressure, technically known as hypertension, is present in more than one billion adults worldwide. While many lifestyle factors contribute to hypertension, the immune system also plays a role. Traditionally, hypertension has been linked to reduced blood flow to the body’s organs and tissues as well as an uptick in inflammation. But some recent evidence suggests that inflammation can also contribute to the development of high blood pressure.3

How to Make Things Better

Besides the usual lifestyle recommendations given to those trying to boost their heart and immune health (including daily exercise, getting seven to nine hours of sleep, eating the  recommended daily servings of fruits/veggies/grains, etc.), there is a rock star nutrient called aged garlic extract that may be able to help. On a chemical level, the aging process transforms the unstable, oil-based, odor-causing compounds in fresh garlic into stable, water-based, and odor-free ones. These new compounds have been shown to provide a range of immune-supporting benefits. A 2016 study in The Journal of Nutrition reported that aged garlic extract contains numerous compounds that have the potential to influence immunity. 4 The research suggests that immune cells, especially innate immune cells, are responsible for triggering the inflammation necessary to kill pathogens. The results of the study suggest that supplementing with 1,200 mg of aged garlic extract daily may enhance immune cell function and decrease inflammation. This not only improves the body’s immune response, it also plays a protective role in heart health.

 

 

 

Heart Health Tips for American Heart Month

Posted on by Janus Baker

In light of this, we would like to share some helpful tips to help you  achieve and maintain a heart-healthy lifestyle. So show your heart some love with the tips below.

Before we dive into our heart health tips, we want to preface this all by saying that one of the best ways to keep up these healthy tips and habits is to repeat them for 21 days, and build them into your daily routine. Eventually, you will do them so many times that they will become second nature, and you won’t have to think twice!

  1. Eat colorful foods. A healthful diet is at the heart of good cardiovascular health. Try adding fiber-rich foods—especially fresh fruits and vegetables—to your daily meals. Also take time to read nutrition labels. This can help you avoid foods high in sodium and unhealthy trans fats. Another helpful tip? Switch from processed carbs like pasta or white bread to whole grains like oatmeal, brown rice, beans, and lentils.
  2. Portion patrol. Eating fruits and vegetables is all well and good, but not if you’re eating two or three times more than what your portion size should be. One easy way to downsize your portions is to eat off of a smaller plate. The average dinner plate today clocks in at 12 inches, so switching to a slightly smaller plate—think 8 inches—will help you easily control the amount of food you’re eating. Plus, it will make your portions looks larger so it’s a win-win!
  3. Catch those Zzzz’s. Sleep is critical for a healthy heart. People who don’t get enough high-quality sleep are at greater risk for cardiovascular disease and coronary heart disease.2 The quality and quantity of sleep you get also affects your energy levels the next day. Adopt a regular bed time and stick to it. This will help you get the recommended seven to nine hours of sleep per night. Set the stage for a better night’s sleep by shutting off your electronic devices at least half an hour before turning in to give your mind and body time to unwind.
  4. Get moving. Regular aerobic exercise fosters better blood flow to and from your heart and supports the health of the circulatory system.3 While running, jogging, or biking are all aerobic activities, simply increasing the number of steps you take daily is an easy way to increase your physical activity. That could mean incorporating a brisk 30-minute walk or it could mean parking farther away from the entrance of the grocery store. In fact, parking towards the perimeter of the parking lot not only helps you get those steps in, the extra walking also increases your heart rate.
  5. Brush and floss. This might not sound like it is related to heart health, but studies that show that your dental health and your cardiovascular health are intertwined. Some studies show that bacteria in the mouth, when released into the bloodstream, can trigger inflammation and contribute to hardening of the arteries. This, in turn, can lead to heart attack and stroke.3 So make sure to brush twice each day and floss once.

Supplements can also help! If you are looking for an all-natural herbal supplement to add to your heart-smart regimen, consider looking for a one that contains aged garlic extract.  One clinical trial that was published in The Journal of Nutrition found that aged garlic extract slowed the accumulation of plaque in the arteries.4 Click here to read more about this trial and about how aged garlic extract can impact heart health.

 

Prebiotics vs. Probiotics & What Are Synbiotics?

Posted on by Janus Baker

The lining of your gut, just like pretty much every part of your body, is home to a vast number of  microscopic creatures, mostly bacteria. These little critters help keep you healthy via a micro-ecosystem called the microbiome. Even though you probably don’t give your microbiome much thought, it plays a critical role in your health. What you feed your microbiota—the types of bacteria that live in your gut—can improve the health of your microbiome. And the healthier it is, the healthier you are.

Prebiotics Explained

The foods that nourish your microbiota are known as prebiotics and they consist of nondigestible fiber. This fiber acts like fertilizer that stimulates the growth of healthy bacteria in the gut. Prebiotics are found in many fruits and veggies, especially those that contain resistant starch. Your body can’t digest prebiotics so they pass through the digestive system to become food for the bacteria and other microbes in your gut.

Good sources of prebiotics include:

  • Apples
  • Artichokes
  • Bananas
  • Garlic
  • Oats
  • Onions
  • Pistachios
  • Tomatoes
  • Whole Wheat

Prebiotics can also be found in supplement form.

In addition to feeding your good gut bacteria, prebiotics boost the absorption of calcium, help regulate blood sugar, and help to keep the cells that line the gut healthy.1

How Probiotics Are Different

Probiotics are different than prebiotics in that they contain live organisms, usually specific strains of bacteria that directly add to the population of healthy microbes in your gut. Probiotics can also help ease some common health issues like diarrhea, IBS, urinary tract infections, and can even boost your immune system.2 Like prebiotics, you can find probiotics in food and also in dietary supplements. Probiotic-rich foods include yogurt, kombucha, kimchi, sauerkraut, and other fermented foods.

Now, What Are Synbiotics?

One health buzzword you might start hearing about in 2021 is something called “synbiotics.” Synbiotics are supplements that contain probiotics and prebiotics. Some researchers say that probiotics can encounter “survival difficulties” while passing through the intestinal tract, and sometimes will not make it all the way to the gut. Adding prebiotics to a probiotic supplement can help feed the probiotics and help to ensure that the digestion-friendly microorganisms thrive once they arrive in the gut. In a nutshell, combining the right prebiotic with the optimal probiotic strains of bacteria creates a synergy that improves the survival and growth of the beneficial bacteria in your microbiome. Because probiotics need prebiotics to survive, it’s important to have the right amount of both.

So make gut health a priority in 2021 and consider changing up your diet to consume both probiotic- and prebiotic-rich foods. On the flip side, you can consider adding a probiotic, prebiotic, or even a synbiotic supplement to your routine. When considering taking a supplement though, always talk to your primary care physician first.

 

 

 

 

 

Tips for Better Lung Health

Posted on by Janus Baker

Respiratory System Overview

Your lungs are a major part of your respiratory system, but they are not the only part. Your respiratory system is actually made up of a group of organs and tissues that work together to help you breathe. These include:

  • Mouth and Nose: Openings that pull air from outside your body into your respiratory system.
  • Sinuses: Hollow areas behind your cheekbones that help regulate the temperature and humidity of the air you breathe in.
  • Pharynx : More commonly known as your throat, your pharynx is basically a tube that delivers air from your mouth and nose to your trachea.
  • Trachea: Also called your windpipe, your trachea is the passage connecting your throat and lungs.
  • Bronchial Tubes: These are tubes at the bottom of your windpipe that connect into each lung

Although your respiratory system’s main job is to move fresh air into your body, it also removes a waste  gas called carbon dioxide. But your respiratory system has other functions as well:

  • Allows you to talk and smell
  • Protect your airway from harmful substances and irritants

It is important to take care of your lungs because they are susceptible to aging, just like any other part of your body. But what can you do to improve your lung health?

Quit smoking. This one is a biggie. Smoking damages your lungs and will compound the effects of aging. Long-term exposure to smoke can also increase your risk of lung cancer and emphysema. If you need help quitting, see your primary care physician for some helpful resources.

Avoid air pollution. Both indoor and outdoor air pollutants can wreak havoc on your lungs. Secondhand smoke, air pollution, and chemicals in the home and workplace can all cause or worsen lung damage.

Exercise. Just as exercise strengthens your muscles, it also strengthens your respiratory system. Getting regular exercise—especially aerobic exercise—can improve your lung capacity.1 It also increases blood flow to your lungs, allowing the lungs to deliver more oxygen to the blood. As your physical fitness improves, your body becomes more efficient at getting oxygen into the bloodstream and transporting it to the working muscles. That’s one of the reasons that you are less likely to become short of breath during exercise over time.

Watch your weight. Excess abdominal fat can hinder the diaphragm’s ability to fully expand the lungs A combination of healthy eating and regular exercise will double the benefits to your lungs.

Don’t be a couch potato. Lying around all day allows excess mucus and fluids to settle in your lungs. This can reduce your lung capacity.

Breathing exercises can also help keep your lungs healthy.2  One popular deep breathing method, called “belly breathing,” is especially effective. Just like aerobic exercise strengthens your lungs, breathing exercises can help make your lungs stronger too.

Belly breathing, also known as diaphragmatic breathing, engages your diaphragm—a dome-shaped sheet of muscle at the bottom of your rib cage that is primarily responsible for your respiratory function. To practice this type of breathing, sit comfortably with your back straight. Place one hand on your upper chest and the other hand below your rib cage. Breathe in slowly through your nose. The air going into your nose should move downward, so you can feel your stomach rise with your other hand. Don’t force or push your abdominal muscles outward. Push the air back out through your mouth and let your belly relax. The hand on your chest should remain relatively still. It might feel a little awkward at first, but that is because most of us are used to breathing with our chests versus our bellies. Try to incorporating this type of breathing into your daily routine for some added lung support.

 

How to Stay Focused While Working from Home

Posted on by Janus Baker

Why is it so hard to concentrate while working from home, versus working at your desk at the office? One of the reasons could be, that you are missing your usual “cues” that help you concentrate. Think about it. You get to work at 8 a.m., make a cup of coffee in the breakroom, then head to your desk. Your brain knows that after you get your cup of coffee, you will be buckling down, and getting work done before you break for lunch. So you are missing some of the usual cues you have at work that signal to your brain that you will be starting a session of concentrated work. This might be making it harder for you to concentrate and focus on work while at home. But with these tips below, you can make your work from home experience more efficient and effective.

Here are some tips to help you stay focused while working from home:

Take breaks. If you’ve had your nose to the grindstone for several hours, give yourself a break to recover. Take a short walk around the block or grab a healthy snack. If you have kids at home, take 10 to 15 minutes to visit or play with them.

Stick to your regular schedule. It can be tempting to sleep in or do some housework before you “clock in” and crack open your laptop. Unfortuately, that can make it harder to transition to “work mode.” Rather than giving in to these temptations, start your work at the same time you would as if you were going into the office. Keeping a familiar routine can help you stay focused because it replicates some part of your normal work day.

Do-not-disturb mode. If you live with other people, whether it’s family or a roommate, tell them that you need to be able to set aside time where you can work undisturbed. Let them know when you’ll be working and when you will be free (such as a coffee break or lunch). Setting both “busy” and “available” times helps set some boundaries.

Have a dedicated workspace. Whether it’s a home-office setup or a quiet nook in your kitchen, it’s important to have a dedicated office space. Although it’s easy to sit with your laptop on the couch or your bed, your posture and the ergonomics won’t be right. Not only can this lead to neck and back pain, these locations are often in close proximity to a TV, which is an obvious distraction.

Dress for success. There’s no need to break out the pencil skirt when you’re not leaving your home, but spending workdays in your PJs won’t give you the most productive mindset. Instead, wear something  comfortable yet somewhat professional. And have a morning routine. Brushing your teeth, combing your hair, and changing out of your pajamas is crucial, even if you are just switching to yoga pants.

Know when to clock out. It can be tempting to open your laptop after dinner or on a Sunday afternoon, but when it feels like you’re working all the time, you likely are. And that can quickly lead to burnout. Stick to predetermined work hours and maximize your workdays so that you can enjoy your time off. In this same vein, you may feel that you need to prove your worth to your manager by working long hours without breaks. This is not healthy. Setting boundaries will enable you to work far more effectively and avoid burnout.

If your WFH situation is temporary—or even if you’re a seasoned remote worker—incorporating these  tips can help you stay laser-focused on the job at hand and foster a healthier work-life balance.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

Avoiding Holiday Burnout: A conversation with James LaValle, R.Ph, CCN, MT, ND

Posted on by Janus Baker

With holiday shopping, cooking, and managing finances, it’s easy to become overwhelmed during this time of year. But to help you stay balanced and healthy amid all of the holiday pressures, both familiar and new, here are some tips from Dr. James LaValle on how to manage stress and avoid holiday burnout.

What is burnout?

Burnout for me is when excessive stress has drained your resiliency and vitality.

All of us have different amounts of stress that we can take on in our life. That process is known as allostasis. When we experience too much stress, we increase what’s known as our allostatic load. Allostatic load happens when stress overloads to your brain to the point that it changes your normal, healthy response to stress. As a result, we find ourselves reaching for unhealthy foods, drinking too much, shortchanging the amount of sleep we get, and even overtraining. This can lead to changes in your metabolic health, your resiliency, and your general durability in your daily life.

What are the first signs of burnout?

I have dealt with people experiencing burn out during my 38 years in practice, so I know the signs very well. While the symptoms can vary from person to person, one of the most common signs is a mid-afternoon energy crash. This is an early sign that the diurnal pattern of cortisol production is off. Another fairly early sign to watch for is an elevated resting heart rate. A lot of people have smart watches these days, so I really recommend using them to check your resting heart rate. A resting heart rate above 62 may mean that you are stressed out. The same is true for slightly elevated blood pressure. You may or may not feel stressed out with these slight changes. If you do, you may feel over-committed, anxious, or more irritable.

Food cravings and sleep problems are almost always of a part of the chronic stress response. With elevated cortisol and excessive fight or flight response, serotonin and eventually dopamine levels will become depleted. This triggers cravings for comfort foods, especially in the late afternoon and early evening. Your brain creates these cravings to try to build up serotonin and dopamine levels in the brain. These neurotransmitters promote feelings of calm and supply reward signals in the brain. As a result, you have a “love affair” with that bag of potato chips or chocolate covered pretzels. When cortisol is too high in the evening, it also causes something called hyperarousal, which means you can’t sleep. Hyperarousal is the number one cause of insomnia.

What else should we look out for?

Other physical signs can include elevated blood sugar, which can occur as a result of cortisol shutting down insulin receptors. When this happens, you begin to store more visceral fat. You may start to see body composition changes, with weight accumulating in your midsection. In addition, elevated blood sugar and insulin resistance can contribute to cholesterol levels going up.

When cortisol goes up, your body also releases more adrenaline. This causes your blood vessels to constrict and become less pliable. The net result of this is increased blood pressure. The uptick in adrenaline further amplifies insulin resistance, which in turn further constricts blood vessels. Over time, elevated stress hormones can add up to significant risk for heart disease.

Stress can also throw off your microbiome, causing gas and bloating and changes in bowel habits and can even create gut-immune reactivity to foods. Plus, stress takes a toll on your libido by directly interfering with the production of sex hormones.

Are there any symptoms that we might not expect to see as a sign of burnout?

In fact, there are. You may feel foggy headed or what I call “pushing a thought through Jell-O.” This occurs because stress hormones can spark neuroinflammation. This leads to changes in your ability to recall and remember, and it can have a lasting impact on your memory. You can also lose your ability to fight off colds and flu. This happens because stress hormones suppress your T helper cell 1 (Th1) immunity. Th1 is the part of your immune system that is most responsible for fighting colds and flu, as well as cancer cells.

What can you do?

If you’re experiencing stress, regardless of the source, there are a number of things you can do to recapture your zen, from simple breathing techniques to supplements.

It is important to find techniques that will help you off-load the stress.  I like a simple breathing technique called “box breathing.” Simply inhale for a count of four and hold your breath for four counts. Then exhale slowly to the count of four and wait for four counts before inhaling again. Visualize the stress of the day leaving you with each exhale and when finished think of something to be grateful for. Do this three or four times throughout the day.

Meditation and relaxing forms of exercise like yoga may also help, but they aren’t always enough to adequately control the production of stress hormones. This is why I am a big fan of adaptogenic herbs like rhodiola and holy basil. I have seen them work wonders. Another option is a proprietary blend of two plant extracts—magnolia and  phellodendron—that is remarkably effective in helping reduce stress-related food cravings.

More Stress Less Tips

  1. Better sleep. Practice good sleep hygiene techniques, like getting off the phone and digital information highway at least an hour before bed. Try to get seven to nine hours of restful sleep each night. Taking adaptogenic herbs during the day and melatonin at night can be a big help when stress is interfering with sleep.
  2. Healthy diet. Eat a diet centered around quality proteins, lots of vegetables, some fruit, nuts and seeds, and healthy fats like avocado and olive oil. Higher protein intake at breakfast and lunch helps with alertness and focus during the day. Take a combination of magnolia and  phellodendron (listed on supplement labels as Relora) to help curb carb and sugar carvings.
  3. Control caffeine. When stress makes you tired, you may be tempted to reach for the caffeine. But be careful. Although a little caffeine is okay, routinely consuming too much will eventually leave you even more exhausted. Don’t take in any caffeine after noon or 1 pm, if sleep is a problem.
  4. Exercise is important but vary the intensity. Make sure you alternate low intensity exercise like walking, yoga or Tai Chi, with higher-intensity workouts like cycling, swimming, or lifting weights. Just don’t become an intense exercise junky. While training hard may help you feel less stressed initially, when overdone, it can actually increase your stress hormones and the problems that go with it.
  5. Gut health. Use deep breathing and/or adaptogens to reduce stress hormones. Take a good probiotic to support better digestive function. Probiotics also help build better immunity, but you need to use a product that has proven efficacy. Look for a probiotic that contains biocompatible human strains like Lactobacillus gasseri KS-13, Bifidobacterium bifidum G9-1, and Bifidobacterium longum MM-2 that can survive the high acidity in the stomach and are viable when they arrive in the intestine. It’s also smart to choose a probiotic that guarantees that it contains the labeled amount of live units throughout the entire shelf life of the product.

If at any time stress and burnout are causing you to worry about your health, seek the advice of your designated health care provider.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.