How Stress Is Affecting Your Body

With the frenzied pace of today's society, almost everyone is waging an unrelenting battle with emotional stress. As a result, maintaining a high level of anxiety is considered "normal" - and those who work the most hours, engage in the greatest number of activities and function on the least amount of sleep are revered. What's wrong with this picture? A lot! Anxiety not only destroys your peace of mind, but it may also wreak havoc on your physical well being.

As a prevention, I strongly urge patients to consider the long-term toll stress exacts on their bodies and minds.

The Stress/Spine Connection

Everyday, chiropractors help patients whose spines reveal the physical ramification of stress. We understand that the body and mind function in concert, rather than in isolation. Consequently, emotional stress may profoundly influence an individual's physical well being. Specifically, stress may lead to a condition called vertebral subluxation. These are regions in the spine where movement is restricted or bones (vertebrae) are out of alignment. Scientific studies indicate that this disorder can spur a plethora of ailments, including headache, back pain and ear infection.

Chiropractors use a holistic approach to combat the effects of stress on the spine. This unique program incorporates nutrition, stress reduction and specialized exercise instruction to correct and maintain the subluxations. There are safe and effective maneuvers called adjustments.

"Never be so busy as not to think of others."

Causes of Fatigue and Sleeplessness & Fixes

   

Fatigue Cause No. 1: Not Enough Sleep

It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night.

Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and televisions from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.

Fatigue Cause No. 2: Sleep Apnea

Some people think they're sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed. Your doctor may order a sleep study to check for this.

Fix: Lose weight if you're overweight, quit smoking, and you may need a CPAP device to help keep your airway passages open while you sleep.

Fatigue Cause No. 3: Not Enough Fuel

Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat small meals and snacks throughout the day for sustained energy.

Fatigue Cause No. 4: Anemia

Anemia is one of the leading causes of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells (shown here) are needed because they carry oxygen to your tissues and organs.

Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.

Fatigue Cause No. 5: Depression

You may think of depression as an emotional disorder, but it contributes to many physical symptoms, as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and "down" for more than a few weeks, see your doctor.

Fix: Depression responds well to talk therapy and/or medication.

Fatigue Cause No. 6: Hypothyroidism

The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is under active and the metabolism functions too slowly, you may feel sluggish and put on weight.

Fix: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.

Fatigue Cause No. 7: Caffeine Overload

Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and nervousness. And research indicates too much actually causes fatigue in some people.

Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.

Fatigue Cause No. 8: Hidden UTI

If you've ever had a urinary tract infection (UTI), you're probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.

Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week.

Fatigue Cause No. 9: Diabetes

In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body's cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.

Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.

Fatigue Cause No. 10: Dehydration

Your fatigue can be a sign of dehydration. Whether you're working out or working a desk job, your body needs water to work well and keep cool. If you're thirsty, you're already dehydrated.

Fix: Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a planned physical activity. Then, sip throughout your workout, and afterward drink another two cups.

Fatigue Cause No. 11: Heart Disease

When fatigue strikes during everyday activities, such as cleaning the house or weeding the yard, it can be a sign that your heart is no longer up to the job. If you notice it's becoming increasingly difficult to finish tasks that were once easy, talk to your doctor about heart disease.

Fix: Lifestyle changes, medication, and therapeutic procedures can get heart disease under control and restore your energy.

Fatigue Cause No. 12: Shift Work Sleep Disorder

Working nights or rotating shifts can disrupt your internal clock. You may feel tired when you need to be awake. And you may have trouble sleeping during the day.

Fix: Limit your exposure to daylight when you need to rest. Make your room dark, quiet, and cool. Still having sleep issues? Talk with your doctor. Supplements and medications may help.

Fatigue Cause No. 13: Food Allergies

Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you're eating -- not enough to cause itching or hives, just enough to make you tired.

Fix: Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test.

Fatigue Cause No. 14: CFS and Fibromyalgia

If your fatigue lasts more than six months and is so severe that you can't manage your daily activities, chronic fatigue syndrome or fibromyalgia are a possibility. Both can have various symptoms, but persistent, unexplained exhaustion is a main one.

Fix: While there's no quick fix for CFS or fibromyalgia, patients often benefit from changing their daily schedule, learning better sleep habits, and starting a gentle exercise program.

Fast Fix for Mild Fatigue

If you have mild fatigue that isn't linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout program. In one study, participants rode a stationary bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue.

Depression

About 80% of the population will experience some bout of depression within their lifetime, making it crucial we understand how to manage and cope with it both for ourselves and for recognizing the signs in others.  Of course, only trained professionals can make an official diagnosis and provide treatment for the root cause of the condition, but being aware of these symptoms and understanding how to manage them is the first step in helping ourselves and/or others to get the help they need.

First, if you are someone who struggles with depression it is essential that you familiarize yourself with your own red flags. Not taking care of yourself, stress, sadness, guilt, lack of interest, and social isolation are a few common ones. In order to successfully cope with depression and decrease the likelihood of symptoms re-emerging, it is essential that you take time to care for yourself each day. This should be part of your regular routine, even if it’s just taking 5 minutes to breathe or keeping a mood journal to better assess your emotions. Make sure you are taking time to re-fuel your tank and keeping yourself balanced while managing stress.

Second, exercise regularly. Whether it be through walking, yoga, running, or taking your favorite spin class. Exercise regulates hormones for stress, sleep, and hunger and works to keep your body balanced.  By making this part of your self-care routine you not only enhance the mind-body connection, but you help to keep several regulatory systems in check. Some studies have even shown moderate to high intensity cardiovascular exercise for 45 minutes 4-5x/week to have the same effect as medication on improving mood and symptoms of depression overall. Our bodies crave movement, please listen to them!

Third, focus on giving your body whole, natural foods and lean protein sources to ensure you’re giving it the proper fuel it needs.  If we feed our bodies junk, we are going to feel like junk. If we feed our bodies well, we are going to feel well. Depression can actually increase inflammation within our bodies and chronic inflammation, likewise, can create symptoms similar to depression. The better we are at focusing on increasing essential nutrients  and hydrating with water, the more successful we’ll be in managing our overall health in the long run. Do not rely on caffeine or other substances not prescribed by a physician to help cope. Although they may temporarily improve your feelings, they end up wreaking havoc on your regulatory systems in the long run. If you’re feeling anxious or experiencing sleeplessness and restlessness, try and avoid caffeine containing products as this can exacerbate your symptoms and increase gas and bloating. Likewise, if you are feeling down, try to avoid alcohol as it can impede judgement, increase feelings of guilt, and negatively impact your sleep quality. If you feel the need to rely on substances to help get through the day, consider this as one of your red flags and a major signal to take a break to distress and/or seek help form a mental health professional.

Lastly, talk with someone. Whether it be a friend, family member, or mental health professional, it is essential to have positive support structures in our lives.  Keeping a good social circle both in good times and bad, improves our well being as a whole and gives us a sense of purpose. Maintain and fuel positive connection sources in your life, and try to weed out the negative ones. We are only as good as the company we keep, and it’s important to have people we love, rely on, and trust. Talking things out with either a friend or a mental health professional can help to change our thought patterns and gain positive insights or perspective. Remember that you’re not alone. At the end of the day, we’re all human and it’s okay to ask for help!

Be self aware, exercise regularly to give your hormones and mood a boost, fuel your body with whole, natural foods and surround yourself with good people. Coping with depression looks different to each person, and the tips above will help to point your body chemistry and mindset in the right direction.  Don’t hesitate to schedule appointment with a mental health provider or your physician if you feel you need it. You’re important!

Note: Common symptoms of depression include general lack of interest or pleasure, frequently feeling down or sad, weight loss/gain, changes in appetite, too much and/or too little sleep, sense of hopelessness, fatigue, irritability, feelings of guilt, increasing anxiety, feelings of dread, mood swings, inability to concentrate, and sometimes suicidal idealization.

"Our generation has had no Great War, no Great Depression. Our war is spiritual. Our depression is our lives." -Palahniuk

PROBLEMS

Problems - what are they? Where do they come from, what causes them? How are you best able to cope with problems and why do they seem to pick on you?

The world is full of problems, however, all do not victimize you. Everyone has his or her problems. Some are imaginary, some are real. It's how you live with them that counts. As you think, so you are. As you continue to think, so you will become. So you doubt this? Well, think it over, and cautiously watch your step.

Some people make mountains out of minor issues,. Some laugh at the things that assail them. It is all in the state of mind. Do you believe this? Well, let us see. Are you becoming deeper and deeper in debt? Do yo spend less? Do you set a goal and not go beyond it? You can do anything you make up you mind to do.

Is your task difficult or hard to accomplish? Take the first step and keep on keeping on. As you sow, you reap. As you do unto others, they will tend to do unto you. That is human nature, and it often creates problems hard to overcome.

You may say your problem is ill health. You are sick of being sick, and whatever you do seems to react adversely for you. You take medicines to gain relief, but the side effects take over that are often worse than the original complaint. What can you do about that?

Change your approach. Medicines only add to the fire of insecurity. Try Chiropractic and give it a fair trial.

We doctors of Chiropractic have a different approach. No medicine, no pain killers, no surgery except in emergencies which do create adverse problems. Thus, use judgment. With Chiropractic, spinal adjustments are made by the skillful hands of the chiropractor. With this done normal nerve energy is released, function is restored, and the symptoms disappear, thus adding life to years and years to life with ability to meet its problems, fears, and worries.

"He who fears he will suffer, already suffers because he fears."

-Michel De Montaigne