Hopedance

by Shelley Massa Gooch and Debbie Bennett

While there is no denying that the attacks of 9/11 affected people physically, emotionally and spiritually, we are often left with the question of “what to do” with the stress that so many continue to suffer daily.

You may be more stressed than you think. Signs of stress include headaches, indigestion, racing pulse, high blood pressure, difficulty sleeping, tight or painful back, neck or shoulders, fatigue, grinding your teeth while you sleep, compulsive gum chewing, crying, oversensitivity, forgetfulness and trouble thinking clearly, indecisiveness, inefficiency, lowered sex drive, intolerance of others, overeating and bingeing.

Our bodies are superbly designed to deal with stress. The problem is that our bodies don’t know the difference between physical danger and on-going, daily irritations such as traffic jams, co-workers, aging parents, troubled marriages, and the list goes on. When we experience “stress,” our bodies respond by flooding our muscles with energy to help us fight or flee the potentially dangerous situation. Our bodies don’t know we are sitting at our desk fuming over an issue at work, as they prepare us to physically fight or run from the danger. It does this by raising cortisol levels (a stress hormone linked to increased belly fat and ultimately, an increased risk of diabetes and heart disease), which in turn releases glucose from its storage deposit into the blood stream. Insulin levels also increase so glucose can be escorted from the blood to the working muscles that need it for a burst of energy. But when stress is constant, high glucose and insulin are also constant. Being stressed is almost as if you have eaten a piece of cake, so being stressed on a chronic basis is like eating cake all day long. This creates resistance in the insulin receptors of the cells; they simply don’t recognize it any more.

One of the most obvious and well-known effects of chronic stress is its ability to drive some people to seek comfort in fatty or sugary foods. This overeating naturally adds to the deposit of excess fuel as fat.

If this weren’t enough, a high consumption of sugar and other simple carbohydrates and a lack of fresh fruits and vegetables in our daily diet will cause cortisol levels to skyrocket.

DID YOU KNOW…
…that stress has been associated with all the leading causes of death, including cardiovascular disease, cancer, gastrointestinal problems, immune system disorders, lung ailments, accidents and liver cirrhosis?
…that diabetes is on the rise in adults and children?
…that 43% of all adults suffer adverse health effects due to stress?
…that 75-90% of all visits to primary care physicians are for stress-related complaints or disorders? (source: Dare to Lose by Shari Lieberman, Ph.D., CNS, FACN)

WHAT YOU CAN DO…

YOGA: Taking a single yoga class can help you lower levels of cortisol. Researchers at Jefferson Medical College took blood samples from 16 healthy yoga novices during a week when they took a daily 50-minute traditional yoga class. The results: cortisol levels dropped immediately – as soon as the first day. “This is very significant, because there’s a vast amount of literature on how stress increases cortisol levels,“ says neuroscientist George Brainard, PhD, associate academic director of the school’s Center for Integrative Medicine. When choosing a yoga class, look for a skilled, compassionate teacher that you can relate to; if you don’t feel a connection or feel uncomfortable in the class, speak with the teacher and/or find another class. A well balanced yoga class should leave you feeling calmer when you finish class, not more stressed. Classes that focus on relaxation are often described as Restorative or Gentle. If you are confused, contact the yoga teacher or the yoga school and ask for more information.

REVAMP YOUR DIET: Dietary changes will have a tremendous overall positive affect on your health. Explore your options. Consult with a nutritional professional and/or check out the latest information at your local library and on the internet. Take a cooking class. Many classes are offered in our area on low glycemic nutrition, juicing, and vegetarian and vegan food preparation. Consider a weight management program. Look for one that has overall heath as the main priority. And be sure to consume adequate supplies of B vitamins through food and a good quality supplement. B vitamins help you handle stress better.

WALK: Walking is free and can be done alone or with friends. If your “goal” is to relax, keep in mind where you walk, choosing pleasant surroundings. Walking on the beach or along a scenic trail is likely more relaxing and de-stressing than walking along busy streets. But any effort to walk is better than not walking at all. Check with local health clubs and health related businesses to see if they offer walking clubs. The Los Osos Gym has a hiking group that meets once a month (contact: 528-1190) and the California Wellness Center meets every Tuesday morning to walk for an hour (contact: 543-8688).

BREATHE: Did you know that most individuals only breathe into the top 1/3 of their lungs! And have limited ability to exhale. Give this a try (it takes less than 2 minutes!): Sit in a comfortable position, either in a chair or on the floor. Rest your hands in your lap and close your eyes. Take a moment to relax the muscles in your legs, arms, shoulders and back. Then, inhale through your nose to the count of 3 or 4 or 5. Hold briefly and exhale through your mouth to the count of 4 or 5 or 6. Hold the exhale briefly. Repeat for 10 times. Open your eyes. Notice how you feel.

ADDITIONAL WAYS TO EASE YOUR STRESS
1. Get a massage, take a bubble bath, shower, sauna, or hot tub
2. Go for a swim
3. Engage in a hobby
4. Listen to your favorite music
5. Write in a journal
6. Talk to a close friend or relative
7. Watch a funny movie
8. Help someone less fortunate
9. If you have a pet, spend time with him or her
10. Go to the beach
11. In the evening, go outside and gaze at the stars
12. Spend time with positive people

Implementing new behaviors takes time. If someone you love is under stress, offer support and be patient. If you are experiencing stress….be patient with yourself.


Shelley Massa Gooch, RYT is registered through the Yoga Alliance and has been teaching yoga on the central coast since 1997. She is also a Transitions Lifestyle and Weight Management Coach and offers classes to groups and individuals.

Debbie Bennett is a Transitions Lifestyle and Weight Management Coach as well as a nutritional counselor and vegan/raw food chef. She works on both a group and individual basis.

Shelley and Debbie lead on-going Transitions classes. Call for details on how to lower your cortisol levels, have more energy, and shed body fat through diet, exercise, and relaxation techniques.

Contact Information:

Shelley Massa Gooch
805-441-4003
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Debbie Bennett
805-550-2487
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