Say Goodbye to Chronic Stress
Dr. Shannon Evans, DO • April 28, 2019
April is National Stress Awareness Month
What is Stress?
Stress is a normal reaction our bodies undergo when change occurs either emotionally, physically or mentally.
Stress is our bodies reaction to change that requires a response or adjustment either physically, emotionally or mentally. Everyone always thinks of stress as negative, but even positive changes in our lives cause stress such as getting married or receiving a promotion at work.
How Does Stress Affect Us?
Our bodies have mechanisms to handle stress. Stress can be positive by keeping us awake, aware & ready to avoid danger. Stress becomes a negative aspect in our lives, when our bodies are in constant, ongoing & “chronic” stress.
This ongoing, chronic stress state causes “wear & tear” on our bodies physically, emotionally and mentally. In essence, our bodies are not able to rest and recover.
With chronic or ongoing stress, this can lead to fatigue, headaches, stomach issues, elevated blood pressure, chest pain, problems sleeping, depression, anxiety, worry, heart disease, cancer and other chronic diseases. As you know, everyone is unique, so how one person responds to stress may be completely different than another person.
What are some Tips to Decreasing Stress?
- Taking care of yourself!
It is so easy to say and sometimes so hard to do!
- Eating healthy, well balanced meals.
What you put into your body is either medicine or poison.
- S taying well hydrated with water.
In general, most people need 1/2 their body weight in ounces. For example, a 150 pound person needs ~75 ounces of water daily.
- Taking time to enjoy your hobbies or interests.
Also, spend time with people you enjoy hanging out with.
- Exercising
—although if your cortisol is low from adrenal fatigue—you need to be taking it easy and not be performing strenuous exercise. Please consult with your doctor to see what exercise is best for you.
- Rest
—make sure you are getting enough quality sleep every night.
-If you are overwhelmed and don’t know how to decrease your stress, a life coach or counselor
may be helpful.
If you have tried all of these tips and continue to have symptoms associated with stress, please schedule a FREE 15 minute Consult
with New Beginnings Functional Medicine Clinic
and see how Functional Medicine can benefit you! Contact New Beginnings Functional Medicine Clinic
by email @ Staff@NewBeginningsFMC.com
or call 970-305-0101
.
References:
https://my.clevelandclinic.org/health/articles/11874-stress
I am sure you know that diabetics pay close attention to their blood sugar or blood glucose levels. In my opinion, I think everyone should know if their blood sugar is balanced or not! First off, let’s talk about what your blood sugar level is: A blood sugar level or otherwise known as blood glucose is the amount of sugar or glucose in your blood. Sugar comes from carbohydrates in food and drinks you put into your body. Sugar or glucose is your body’s main source of energy. Your blood can carry sugar all over your body. Your liver can also release stored glucose, if your body needs some energy. How does your liver get glucose? Your liver can get the glucose you ate from your gut, specifically your intestines and then stores it. Your liver does so many important things and this is just one of many! What are the benefits to having a continuously balanced blood sugar level? •Great way to help with optimizing your health and healing your body! •Steady energy throughout the day. •Better focus and memory •Stable mood •Better sleep •Hormone balance including adrenals, thyroid and sex hormones •Stress resilience •Nervous system more balanced and less likely to be stuck in fight or flight mode •Organs functioning optimally •Optimal metabolism •Less inflammation •Improved immune function •Better resilience Testing to find out about your blood sugar level: 1- Finger stick test . You get a drop of blood from your finger, put the drop of blood on a test strip, then put the test strip in the glucose meter and within seconds you find out what your blood glucose is at that current point in time. 2- Lab draw taken from your vein . This also tells you at the current time what your blood sugar level is. This is more accurate than a finger stick test. 3- Hemoglobin A1c test . This can be obtained with a lab draw or finger stick test. This tells you what your average sugar level is for a 3 month period. What we are looking for with this test is how much sugar is hanging off of your red blood cells and this will give you a clue about your average sugar level for a 3 month period. For the typical person, your red blood cells last a total of 3 months in your body. 4- Continuous glucose monitor . You wear a sensor this is usually placed on the back of your arm for ~10-14 days to continuously measure your sugar level 24/7 using an app on your phone or a reader. What are the drawbacks to each test: 1-Finger stick test is not always accurate and is only giving you a one time snap shot of what your sugar level is doing currently. 2-Lab draw is pretty accurate but is also only giving you a one time snap shot of what your sugar level is doing currently. 3-Hemoglobin A1c test. It sounds like a great test because you are getting info about a three month period. But the problem is, you are getting the average, you are not seeing if there are highs or lows. 4-CGM (continuous glucose monitor). Not always accurate. Sensors sometimes malfunction. Certain things can throw off the readings such as going thru a metal detector, laying on your arm that has the sensor or being in a hot environment like a sauna, hot tub or bath. What is the best way to see if your blood sugar level is balanced? With the technology that is currently available, I am a big fan of continuous glucose monitors . This is a way we can get the most thorough data about what your sugar level is doing 24/7 for 10-14 days. You will be able to see if your blood sugar is actually balanced 24/7. This means you don’t want to see ups and downs. You want your blood sugar to be balanced—as close to a straight line as possible 24/7. You will also be able to see if certain foods raise your blood sugar. Guess what? In conventional medicine there is a list of foods that are suppose to increase your sugar level. What I have found partnering with patients and looking at their data from their CGMs is that every one is unique and an individual and responds differently to different foods. You will find out what foods increase your blood sugar levels. You will also be able to see how your body responds to simple and complex carbohydrates. For a lot of people, if you don’t have protein and some fat before eating carbs, this can also raise your blood sugar level and put your sugar level out of balance. The amount of carbs also matter. Some people can get away with eating more carbs than others. You will also get the answer about how much your body likes in terms of carbs. You will also get to see if you have any symptoms or your body feels a certain way, if you have low blood sugars or high blood sugars. In conventional medicine, there is a list of symptoms for low and a certain list of symptoms for high blood sugars—but guess what? You are an individual and unique, so your symptoms maybe different than what the “typical symptoms” are. If your body feels stressed, this also affects your blood sugar level. So if you get stressed or angry at someone, you will likely see your blood sugar level increase. If you are exercising too hard and it is too stressful on your body, you can also see an elevation in your sugar level. You may also not feel when you are high or low. What does having a balanced blood sugar look like based on the numbers? Conventional Medicine has outlined what the criteria is for blood sugar numbers that are in prediabetic range or diabetic range, which is helpful. My goal for you is to work towards optimal range for blood sugar levels and have a balanced blood sugar level 24/7, so your body can work optimal! Here is what I have found to be the best ranges for an optimal blood sugar level after working with patients over the years: Fasting blood sugar: 80’s to mid 90’s mg/dL. For some individuals, mid 70’s is optimal. After eating blood sugar or post prandial blood sugar level: I have found that the most optimized patients with a balanced blood sugar level increase their blood sugar no more than 10 mg/dL from their pre-meal blood sugar level. It is okay to have blood sugar level highest before bed even up to 100, since you will not be eating all night and don’t want your blood sugar level plummeting while sleeping. Studies are currently being conducted to figure out what the optimal levels of blood glucose levels should be. It has only been in the last few years that continuous glucose monitors have been available for non-diabetic patients, so as we learn more and continue to conduct more studies, eventually we will have better evidence and wisdom. What the current studies are showing is that optimal levels for fasting blood glucose should be less than 110 mg/dL and after eating the blood sugar should not increase more than 30 mg/dL from pre-meal blood sugar level. Just like everything in life, you don’t want too little or too much when it comes to your blood sugar level—you want it in balance! Are you concerned about your health or a loved one's health and not sure where to begin? Schedule a FREE 15 minute strategy call with New Beginnings. Schedule online or call 970-305-0101. References: https://my.clevelandclinic.org/health/diagnostics/12363-blood-glucose-test https://pmc.ncbi.nlm.nih.gov/articles/PMC5293555/ https://www.ncbi.nlm.nih.gov/books/NBK555976/ https://www.levels.com/blog/what-should-my-glucose-levels-be-ultimate-guide
Are you taking time to support your body in detoxing? Learn what organs are key to detoxing and how to support successful detoxing.
Learn steps to decrease symptoms & optimize your health!
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Is an under active thyroid causing your high cholesterol?
Information on mRNA vaccinations based on clinical trials from Moderna and Pfizer. Also information from the CDC.
LDN can be helpful to balance out a ticked off immune system
Struggling with sluggish, mood swings, PMS or weight gain? These can be symptoms of estrogen dominance. Learn 5 ways to balance your estrogen.
Learn simple steps to achieving better sleep, finding your calm and reducing stress.
Dr. Shannon's Blog
I am sure you know that diabetics pay close attention to their blood sugar or blood glucose levels. In my opinion, I think everyone should know if their blood sugar is balanced or not! First off, let’s talk about what your blood sugar level is: A blood sugar level or otherwise known as blood glucose is the amount of sugar or glucose in your blood. Sugar comes from carbohydrates in food and drinks you put into your body. Sugar or glucose is your body’s main source of energy. Your blood can carry sugar all over your body. Your liver can also release stored glucose, if your body needs some energy. How does your liver get glucose? Your liver can get the glucose you ate from your gut, specifically your intestines and then stores it. Your liver does so many important things and this is just one of many! What are the benefits to having a continuously balanced blood sugar level? •Great way to help with optimizing your health and healing your body! •Steady energy throughout the day. •Better focus and memory •Stable mood •Better sleep •Hormone balance including adrenals, thyroid and sex hormones •Stress resilience •Nervous system more balanced and less likely to be stuck in fight or flight mode •Organs functioning optimally •Optimal metabolism •Less inflammation •Improved immune function •Better resilience Testing to find out about your blood sugar level: 1- Finger stick test . You get a drop of blood from your finger, put the drop of blood on a test strip, then put the test strip in the glucose meter and within seconds you find out what your blood glucose is at that current point in time. 2- Lab draw taken from your vein . This also tells you at the current time what your blood sugar level is. This is more accurate than a finger stick test. 3- Hemoglobin A1c test . This can be obtained with a lab draw or finger stick test. This tells you what your average sugar level is for a 3 month period. What we are looking for with this test is how much sugar is hanging off of your red blood cells and this will give you a clue about your average sugar level for a 3 month period. For the typical person, your red blood cells last a total of 3 months in your body. 4- Continuous glucose monitor . You wear a sensor this is usually placed on the back of your arm for ~10-14 days to continuously measure your sugar level 24/7 using an app on your phone or a reader. What are the drawbacks to each test: 1-Finger stick test is not always accurate and is only giving you a one time snap shot of what your sugar level is doing currently. 2-Lab draw is pretty accurate but is also only giving you a one time snap shot of what your sugar level is doing currently. 3-Hemoglobin A1c test. It sounds like a great test because you are getting info about a three month period. But the problem is, you are getting the average, you are not seeing if there are highs or lows. 4-CGM (continuous glucose monitor). Not always accurate. Sensors sometimes malfunction. Certain things can throw off the readings such as going thru a metal detector, laying on your arm that has the sensor or being in a hot environment like a sauna, hot tub or bath. What is the best way to see if your blood sugar level is balanced? With the technology that is currently available, I am a big fan of continuous glucose monitors . This is a way we can get the most thorough data about what your sugar level is doing 24/7 for 10-14 days. You will be able to see if your blood sugar is actually balanced 24/7. This means you don’t want to see ups and downs. You want your blood sugar to be balanced—as close to a straight line as possible 24/7. You will also be able to see if certain foods raise your blood sugar. Guess what? In conventional medicine there is a list of foods that are suppose to increase your sugar level. What I have found partnering with patients and looking at their data from their CGMs is that every one is unique and an individual and responds differently to different foods. You will find out what foods increase your blood sugar levels. You will also be able to see how your body responds to simple and complex carbohydrates. For a lot of people, if you don’t have protein and some fat before eating carbs, this can also raise your blood sugar level and put your sugar level out of balance. The amount of carbs also matter. Some people can get away with eating more carbs than others. You will also get the answer about how much your body likes in terms of carbs. You will also get to see if you have any symptoms or your body feels a certain way, if you have low blood sugars or high blood sugars. In conventional medicine, there is a list of symptoms for low and a certain list of symptoms for high blood sugars—but guess what? You are an individual and unique, so your symptoms maybe different than what the “typical symptoms” are. If your body feels stressed, this also affects your blood sugar level. So if you get stressed or angry at someone, you will likely see your blood sugar level increase. If you are exercising too hard and it is too stressful on your body, you can also see an elevation in your sugar level. You may also not feel when you are high or low. What does having a balanced blood sugar look like based on the numbers? Conventional Medicine has outlined what the criteria is for blood sugar numbers that are in prediabetic range or diabetic range, which is helpful. My goal for you is to work towards optimal range for blood sugar levels and have a balanced blood sugar level 24/7, so your body can work optimal! Here is what I have found to be the best ranges for an optimal blood sugar level after working with patients over the years: Fasting blood sugar: 80’s to mid 90’s mg/dL. For some individuals, mid 70’s is optimal. After eating blood sugar or post prandial blood sugar level: I have found that the most optimized patients with a balanced blood sugar level increase their blood sugar no more than 10 mg/dL from their pre-meal blood sugar level. It is okay to have blood sugar level highest before bed even up to 100, since you will not be eating all night and don’t want your blood sugar level plummeting while sleeping. Studies are currently being conducted to figure out what the optimal levels of blood glucose levels should be. It has only been in the last few years that continuous glucose monitors have been available for non-diabetic patients, so as we learn more and continue to conduct more studies, eventually we will have better evidence and wisdom. What the current studies are showing is that optimal levels for fasting blood glucose should be less than 110 mg/dL and after eating the blood sugar should not increase more than 30 mg/dL from pre-meal blood sugar level. Just like everything in life, you don’t want too little or too much when it comes to your blood sugar level—you want it in balance! Are you concerned about your health or a loved one's health and not sure where to begin? Schedule a FREE 15 minute strategy call with New Beginnings. Schedule online or call 970-305-0101. References: https://my.clevelandclinic.org/health/diagnostics/12363-blood-glucose-test https://pmc.ncbi.nlm.nih.gov/articles/PMC5293555/ https://www.ncbi.nlm.nih.gov/books/NBK555976/ https://www.levels.com/blog/what-should-my-glucose-levels-be-ultimate-guide
Are you taking time to support your body in detoxing? Learn what organs are key to detoxing and how to support successful detoxing.
Learn steps to decrease symptoms & optimize your health!
Is Your Sunscreen toxic? Learn about the top three ingredients to stay away from when buying sunscreen!
Is an under active thyroid causing your high cholesterol?
Information on mRNA vaccinations based on clinical trials from Moderna and Pfizer. Also information from the CDC.
LDN can be helpful to balance out a ticked off immune system
Struggling with sluggish, mood swings, PMS or weight gain? These can be symptoms of estrogen dominance. Learn 5 ways to balance your estrogen.
Learn simple steps to achieving better sleep, finding your calm and reducing stress.
