Stress, Anxiety & Less Sleep
Dr. Shannon Evans, DO, IFMCP • August 16, 2020
Simple Steps to Achieving Better Sleep, Finding Your Calm & Reducing Stress
This world can cause us to feel stressed, anxious and lose sleep. Did you know that there are steps you can take to cope with stress, find your calm and get a better night’s sleep?
Adrenal Health
Taking care of your adrenals is a necessary step in dealing with stress, anxiety and sleep.
Let’s talk a little about your adrenals, where they are located in your body and what their purpose is. Your adrenal glands are located on top of your kidneys and are composed of two parts: cortex and medulla. The adrenals produce certain hormones that are important to help regulate your metabolism, sleep/wake cycle, stress response and so much more!
Cortisol
is a steroid hormone produced by your adrenals.
- Controls sleep/wake cycle. Cortisol should be highest when you wake up in the morning and lowest when it is time to sleep at night.
- Released during times of stress to help increase energy and handle emergency situations. This is ideal if a big bear is chasing you!
- If your body is in constant fight or flight mode (otherwise know as the sympathetic nervous system), your adrenals are going to wear out! Why? Your body is not designed to live continuously in fight or flight mode! Your adrenals and body need a break!
- Cortisol alters non-essential body functions, which makes sense if you are in an emergency situation, you don’t need your body wasting energy on other bodily functions—you need to get away and survive! What are some of these functions that cortisol alters?
- Immune system responses
- Suppresses digestive tract
- Reproductive system
- Growth processes
- Can also communicate with brain regions that control mood, motivation & fear
- If you are constantly & chronically releasing cortisol it can be very disruptive to your body and put you at risk for:
- Anxiety and/or depression
- Sleep problems
- Digestive issues
- Heart issues
- Weight gain
- Issues with memory and/or concentration
So how can you support your adrenal health?
- Self care:
- 1️⃣ Eating a healthy, clean diet. Stay away from soda, foods with added sugars, box foods, foods that have ingredients that you can’t pronounce.
- 2️⃣ Relaxing
- 3️⃣ Resting/Getting enough good quality sleep
- 4️⃣ Taking time for movement
- Supportive Nutrients for Your Adrenal Health:
- 1️⃣ B complex . Foods high in B vitamins: fish, poultry, other meats, eggs, dairy products, leafy green vegetables such as spinach, beans and peas
- 2️⃣ Vitamin C. Foods high in vitamin C: Broccoli, brussel sprouts, cauliflower, leafy greens, sweet potatoes, citrus fruits and berries
- 3️⃣ Magnesium . Foods high in magnesium: almonds, spinach, cashews, peanuts, soy, black beans & avocado
- 4️⃣ Omega 3 Fatty Acids . Foods high in omega 3’s: cold water fatty fish such as salmon, mackerel, tuna, herring or sardines. Flaxseed, chia seeds or walnuts.
- 5️⃣ Zinc. Food highest in zinc are oysters. Other foods are beef, crab and pork.
Tips to cope with stress & feel less stressed and anxious:
- Take time for yourself daily! Schedule time daily and don’t ignore this on your calendar!
- Everyone has different ways of relaxing and taking time for yourself….Do what relaxes you! Is it reading a book? Is it sitting outside enjoying nature?
- Find your calm by performing breathing exercises such as 4-7-8 breathing , praying or meditating.
- Listen to music you enjoy that is peaceful.
- Movement or exercise. This should be enjoyable, it should not feel like a task or work!
- Get routine, quality sleep!
Let’s move onto Sleep! Are you getting enough quality sleep at night?
Why is sleep so important anyway?
- While you are sleeping, your body is repairing and replenishing itself:
- Healing or getting rid of damaged cells
- Boosting your immune system
- Recovering from the day’s activities
- Recharging/repairing your heart and cardiovascular system
- If you are not convinced yet that sleep is critical to your wellbeing, here are SIX more reasons:
- 1️⃣ Learning & Memory. Sleep helps the brain commit new info to memory.
- 2️⃣ Metabolism & Weight. Chronic sleep loss can cause weight gain by affecting the way your body processes and stores carbs and alters the level of hormones that affect your appetite.
- 3️⃣ Safety. Not getting enough sleep can contribute to greater tendency to fall asleep during the day. As an example, this would not be good if you are driving!
- 4️⃣ Mood. Not enough sleep can cause irritability, impatience, and/or moodiness.
- 5️⃣ Cardiovascular Health. High blood pressure and an irregular heart beat are more likely when you are not getting enough sleep.
- 6️⃣ Disease. Cancer and autoimmune diseases are more common in those that do not get enough sleep!
- Simple Steps to Get Quality Sleep:
- Support your adrenal health!
- Stick to a schedule. Go to bed at the same time and get up at the same time, even on the weekends.
- Watch your caffeine intake! How much caffeine are you consuming daily? How late are you consuming caffeine? Most recommendations are to stop caffeine intake by 2 PM.
- Avoid alcohol within 3 hours of bedtime. Most of you know that alcohol is a depressant, but it can also be a stimulant!
- Some medications and supplements may be stimulating.
- Try not to exercise at least 3 hours before bedtime.
- Limit screen time before bed (TV, smartphones, computers). Ideally, electronics should be turned off 2 hours before bed.
- Turn WiFi off at night.
- Avoid tension & anxiety before bed such as the news, stimulating activities, paying bills, eating large or spicy meals.
- Simple Ways to Feel Relaxed Before Bed:
- Fill your mind with positive thoughts such as “I can relax. I will be able to fall asleep easily.”
- Write in a gratitude journal about what you are thankful for.
- Perform breathing exercises, pray or meditate. 4-7-8 breathing is a fast and easy breathing exercise!
- Listen to peaceful music before bed.
- Having a schedule or relaxing routine before bed.
- Taking a bath with essential oils and/or epsom salts.
- Bedroom Environment for Optimal Sleep:
- Temperature should be cool (60-67 degrees Fahrenheit). Your body temperature naturally lowers at night, so a cool room helps to maintain your body’s natural rhythm.
- Quiet or white noise
- Dark
- Clutter free environment (clutter can cause anxiety).
Regular, good quality sleep will help you to cope with stress, feel less anxious and help your body to function more optimally!
If you are having trouble getting a good night’s rest or having other health issues and do not know where to begin, schedule a FREE 15 minute consult with New Beginnings. To schedule call 970-305-0101 or email at Staff@NewBeginningsFMC.com
References:
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands
- https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/dehydroepiandrosterone-dhea
- https://medlineplus.gov/bvitamins.html
- https://medlineplus.gov/ency/article/002404.htm
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
- https://www.health.harvard.edu/press_releases/importance_of_sleep_and_health
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037?p=1
- ifm.org
- https://www.sleepfoundation.org/articles/why-electronics-may-stimulate-you-bed
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
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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.
Optimal vitamin D levels are important for your body to properly function, especially your immune system and thyroid
