​We all have some level of stress, right?
 
It may be temporary (acute), or long-term (chronic).
 
Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving.
 
Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well.
 
It's the chronic stress that's a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.
 
Stress (and stress hormones) can have a huge impact on your health.
 
Let's dive into the "stress mess."
 
Mess #1 - Increased risk of heart disease and diabetes
 
Why save the best for last? Anything that increases the risk for heart disease and diabetes (both serious, chronic conditions) needs to be discussed.
 
Stress increased the risk for heart disease and diabetes by promoting chronic inflammation, affecting your blood "thickness," as well as how well your cells respond to insulin.
 
Mess #2 - Immunity
 
Did you notice that you get sick more often when you're stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed?
 
Well, that's because stress hormones affect the chemical messengers (cytokines) secreted by immune cells consequently, they are less able to do their jobs effectively.
 
Mess #3 - "Leaky Gut."
 
Stress can contribute to leaky gut, otherwise known as "intestinal permeability." These "leaks" can then allow partially digested food, bacteria or other things to be absorbed into your body.
 
The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other.
 
Picture this: Have you ever played "red rover?" It's where a row of children hold hands while one runs at them to try to break through. Think of those hands as the junctions between cells. When they get loose, they allow things to get in that should be passing right though.  Cortisol (produced in excess in chronic stress) is a strong player in red rover!
 
Mess #4 - Sleep Disruption
 
Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind.
 
And when you don't get enough sleep, it affects your energy level, memory, ability to think, and mood.
 
More and more research is showing just how important sleep is for your health.  Not enough sleep (and too much stress) aren't doing you any favours.
 
Stress-busting tips
 
Reducing stressors in your life is an obvious first step.
Can you:
 
●Put less pressure on yourself?
●Ask for help?
●Say "no"?
●Delegate to someone else?
●Finally, make that decision?
 
No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you:
●Deep breathing
●Meditation
●Walk in nature
●Unplug (read a book, take a bath)
●Exercise (yoga, tai chi, etc.)
●Connect with loved ones
 
Conclusion
 
Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realize.
 
Stress has been shown to increase the risk for heart disease and diabetes, affect your immune system, digestion and sleep.
 
There are things you can do to both reduce stressors and also to improve your response to it.
 
You can ditch that stress mess!
 
Recipe (relaxing chamomile): Chamomile Peach Iced Tea
 
Serves 1
 
1 cup steeped chamomile tea, cooled
1 peach, diced
 
Place both ingredients into a blender and blend until smooth. Add ice if desired.
 
Serve & enjoy!
 
Tip: You can use fresh or frozen peaches.
 
References:
 
https://nccih.nih.gov/health/stress
 
https://www.thepaleomom.com/stress-undermines-health/
 
http://www.precisionnutrition.com/good-stress-bad-stress
 
https://www.thepaleomom.com/managing-stress/

Have you said “bye bye” to sleeping through the night?
 
Are you feeling exhausted or “running on stress hormones” all day?
 
Do not fear, I have some great tips (and an amazing recipe) for you!
 
The science of sleep is fascinating, complicated and growing
 
Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it.
 
Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don't forget the impact lack of sleep can have on moods, memory and decision-making skills.
 
Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)
 
OMG – What aspect of health does sleep not affect???
 
Knowing this it's easy to see the three main purposes of sleep:

• To restore our body and mind.  Our bodies repair, grow and even “detoxify” our brains while we sleep.
• To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”.
• To conserve some energy so we're not just actively “out and about” 24-hours a day, every day.

 
Do you know how much sleep adults need?  It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night.  For real!
 
Try not to skimp!
 
(Don't worry, I have you covered with a bunch of actionable tips below.)
 
Tips for better sleep

• The biggest tip is definitely to try to get yourself into a consistent sleep schedule.  Make it a priority and you're more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  Seven. Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.

 

• Balance your blood sugar throughout the day.  You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you're getting some protein every time you eat.

 

• During the day get some sunshine and exercise.  These things tell your body it's daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.

 

• Cut off your caffeine and added sugar intake after 12pm.  Whole foods like fruits and veggies are fine, it's the “added” sugar we're minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).

 

• Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 - 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

 
So how many of these tips can you start implementing today?
 
Click here for a Recipe for a Caffeine-free latte for your afternoon “coffee break”:

Whether you call them pimples, blemishes, or zits, ACNE is a common skin condition that can be a source of discomfort, frustration, and embarrassment for those who experience it.
 
There’s quite a lot of behind-the-scenes action happening in your body that contributes to the development of it.
What Is Acne?Acne can occur at any age, but is often experienced during distinct phases of hormonal shifting, like adolescence, menstruation, pregnancy, and menopause. This is because fluctuating hormone levels can increase the amount of oil produced by the skin.
 
A bout of acne or even the appearance of a single pimple is the result of a buildup of oil, skin cells, and/or bacteria in the pores of the skin.
Causes of AcneStudies have linked acne to:

• Inflammation – the root cause of all disease
• Compromised gut health (i.e. leaky gut, not enough good gut bacteria)
• High blood sugar and unstable insulin levels
• Hormonal imbalances

 
The foods you eat don’t usually directly cause breakouts, but can contribute to acne by promoting inflammation, impairing gut health, and spiking blood sugar and insulin levels.
 
Inflammatory foods include those high in refined carbohydrates, sugar, and unhealthy fats. Examples include:

• White breads, pasta, and rice
• Candy, baked goods, and other sweet desserts
• Sweetened drinks, like soda
• Fried foods
• Hydrogenated oils, trans fats, and saturated fats found in margarines, processed foods, and many animal products

 
Refined carbohydrates (many of which are high glycemic index foods), contain little fibre and protein, which helps slow digestion and prevent blood sugar spikes.
 
Instead, these sugary foods are quickly digested and absorbed into the bloodstream, causing blood sugar to climb and lots of insulin to be released.
 
Excess insulin can affect other hormones and cause too much oil to be made by the skin, resulting in those dreaded breakouts.
Typical Acne TreatmentsMost people deal with breakouts on the surface, relying on topical cleansers, creams and lotions to treat their blemished skin as fast as possible.
 
However, relying solely on these types of treatments can result in a cycle of continuous breakouts and can delay complete healing of the skin.
 
‘Spot treatments’ are just that – they treat the symptom (the acne), but never address the underlying root cause.
 
Instead of reaching for the harsh topicals and concealer, try healing your skin from the inside out.
Treating Acne HolisticallyIt’s important to consider any foods you may be sensitive to and to try avoid or minimize those. Your immune system can react to certain foods, causing even more of an inflammatory response.
 
If you suspect your breakouts may be caused by a food sensitivity, consider testing or trying an elimination diet to identify the food trigger. This is best done under the guidance of a nutrition professional or healthcare practitioner.
 
Common food triggers include sugar, wheat, soy, and dairy (cow’s milk).
 
To heal skin and prevent future breakouts, focus on foods that contain plenty of fibre, antioxidants, vitamins, minerals, and healthy fats like:
 
·      A variety of fruits and vegetables – the more colourful your diet, the better!
·      Nuts and seeds, especially flax & chia for the extra dose of omega-3 fats
·      Wild-caught salmon
·      Lean, grass fed meats
·      Whole grains & seeds, like quinoa, oats, and brown rice
 
COOL TIP: When a breakout occurs, you can use the same healing foods topically to help soothe, hydrate, and cleanse irritated skin.
 
The foods that are health-optimizing for your insides can also be soothing and calming for the outside!
 
References
 
Healthline - Foods that cause acne
Healthline - Anti-acne diet
Healthline - Symptoms of acne

Recipe:
 
Soothing DIY Acne Face Mask
 
Ingredients
 
¼ cup papaya, mashed
1 Tbsp oatmeal
1 tsp raw honey
 
Optional
2 - 4 drops tea tree oil (or combo tea tree and lavender)
 
How to prepare
 
Stir together ingredients in a small bowl. Apply to clean, dry skin (face, neck, shoulders, back - anywhere you have irritated, acneic skin).
 
Leave on 15-20 minutes, then rinse off completely, and pat dry. And voilà, happily refreshed skin.
 
* If you choose to “taste” your mask before slathering it on, do NOT ingest if you have added essential oils!
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