You are not alone.

Autumn is a season of change—and not just because of cooler temperatures, shorter days, foliage, and a faster pace. For many people, fall is also a time of adjusting to changes in life circumstances, both great and small.

Transitions can include the start of a new school year, busier work schedules, demanding project deadlines and/or more travel. Life transitions can include the purchase of a new home, becoming new parents, death of a loved one, job loss, moving to a new city, or retirement, all of which can feel more intense in a season with less daylight and chillier nights.

Humans are creatures of habit. Situations that involve transitions or which introduce change, uncertainty, or disruption of a regular routine, can trigger anxiety.

What is anxiety?

Anxiety is the body’s response to a stressful situation—real or perceived.

For example, going on a first date, anticipating an important job interview, or public speaking can trigger anxiety. Anxiety is associated with feelings of tension, distress, nervousness, fear and/or apprehension and is characterized by worried or intrusive thoughts.

That said, anxiety is not the same as fear.

Anxiety is considered a future-oriented, long-acting response broadly focused on a diffuse (non-specific) threat, whereas fear is an appropriate, present-oriented, and short-lived response to a clearly identifiable and specific threat (1).

Physical symptoms of anxiety can include:

–Restlessness
–Racing heart or increased heart rate
–Sweating
–Shaking or trembling
–Nausea
–Feeling faint or light-headed
–Changes in body temperature (too hot, too cold)
–Digestive issues (e.g., diarrhea, constipation, indigestion)
–Changes in appetite
–Shortness of breath
–Headache
–Dry mouth
–Sleep problems or insomnia

Anxiety disorders affect 19.1% of the population, or 40 million American adults, aged 18 or older (2).

I find it fascinating the extent to which Western medicine has “medicalized” anxiety. Now, your family doctor or PCP (primary care physician) can prescribe anti-anxiety medication for “moderate” anxiety. Really?!

In our convenience-oriented, one-click culture, taking a pill for every perceived ill seems like an easy, quick fix. However, many people are seemingly unaware of the wide range of potential (and common) side effects of taking anti-anxiety medications.

Depending on the type of anti-anxiety medication you take, side effects can include—and are not limited to—weight gain, sleep problems/insomnia, dizziness, changes in blood pressure (higher or lower), memory issues, confusion, increased agitation, headache, gastrointestinal issues (e.g., constipation, diarrhea, stomach upset), tremors, dry mouth, increased feelings of anger, hostility and irritability, addiction, depressed mood….and, oh…increased anxiety (3, 4, 5)!

Anxiety is not caused by a Xanax deficiency. Anxiety can have many root causes, including poor gut health, nutritional deficiencies, blood sugar imbalances, sleep deficiency, hormonal imbalances that occur during post-partum, perimenopause, menopause or andropause (male menopause), overexposure to blue light and unaddressed trauma.

What is often overlooked is that our food choices and lifestyle habits—areas of our life where we can make different choices—can cause or worsen anxiety.

Here are six common culprits:

1.  Sugar

With my clients, I always emphasize that optimizing blood sugar is the cornerstone of good health. And this includes mental health! Food or drink with a high glycemic index (e.g., high fructose corn syrup, sugar in any of its 57 forms, wheat) and/or high sugar foods—including sweetened beverages, sodas, refined carbohydrates, refined grains (e.g., breakfast cereals, crackers, etc.), flour-based foods (e.g., bread, pastas, pizza, sandwiches, etc.) and processed foods—cause a rapid rise in blood sugar.

Your body then compensates by releasing excess insulin to help lower too-high levels of blood sugar. This, in turn, causes your blood sugar to plummet (too low, too fast), triggering hypoglycemia, or a “sugar crash”, which is often experienced as a sudden drop in energy levels or fatigue.

This sudden lowered blood sugar state causes your adrenal glands to release stress hormones—like cortisol, norepinephrine, and epinephrine. These same hormones, which are released when you are in an “emergency” fight-or-flight mode (e.g., metaphorically being chased by a tiger), can cause or contribute to feelings of anxiety, irritability and/or hunger (6, 7).

Before you start an anti-anxiety medication, consider your food choices. Keep in mind: The symptoms of reactive hypoglycemia, which can be triggered by consumption of high sugar foods, including simple sugars (e.g., candy, sodas, sweetened beverages) and refined or simple carbohydrates (e.g., fruit juice, milk and milk products, white flour, white rice, bagels, pizza, pasta, etc.), are similar to symptoms of anxiety (8).

What you can do: Be mindful of eating whole food-based meals. Eat protein, especially at your first meal of the day; animal protein is ideal because it can help stabilize blood sugar. Include fiber (a.k.a. vegetables) and a source of healthy fat at every meal. Consider getting support from a functional health coach and schedule a free 15-minute consultation. Start your journey with a Food & Lifestyle Review.  Or, order your own labwork to stay on top of blood sugar management, nutrient status and metabolic health.

2.  Caffeine

Caffeine is the most widely used—and socially acceptable—psychoactive drug in the world. Approximately 90% of adults in North America consume coffee every day (9).

A study, specifically focused on U.S. caffeine consumption, and published in Food and Chemical Toxicology, surveyed 37,602 consumers who completed a comprehensive beverage survey regarding their consumption of caffeinated beverages. Results showed that 85% of the U.S. population consumes at least one caffeinated beverage every day. Approximately 96% of caffeinated beverage intake is from coffee, soda and tea. Among children, carbonated soft drinks were a main source of caffeine compared to coffee in adults. For US consumers, coffee remains the top choice of caffeinated beverage. (10).

While the benefits of caffeine have long been touted, caffeine intake has also been associated with anxiety, headache, nausea and restlessness (11). Caffeine can trigger anxiety symptoms, especially in those who have pre-existing anxiety disorders (12).

Caffeine affects how we think and how we feel. It is speeds up our breathing, heart rate and blood pressure, and is associated with increased alertness, motivation, focus and productivity.

However, as a central nervous system stimulant, caffeine use has also been linked with anxiety disorders, sleep disorders and eating disorders and a possible association with schizophrenia (13).

Why can caffeine significantly contribute to anxiety? Because:

–Caffeine increases heart rate, blood pressure and stress hormones, like cortisol and adrenaline, which can worsen feelings of stress and overwhelm (14, 15).

–Caffeine disrupts sleep, and a common side effect of caffeine consumption, especially among those who are prone to anxiety, is insomnia. Many people struggling with anxiety experience sleep problems. Getting restorative sleep is essential for balanced mood and overall mental health.

–You may be sensitive to caffeine—and not realize it. It is important to understand: caffeine can be experienced differently at different stages of life and depending on your hormonal balance, overall health status and whether you have the genes to efficiently metabolize caffeine—or not (16). I have personally experienced a shift in caffeine tolerance over time. For me, drinking espresso was a once much-anticipated daily ritual. I could even drink an espresso at 11PM and fall asleep immediately! Now? I still enjoy espresso, but only as an occasional “treat”.

Overall, studies suggest that caffeine sensitivity tends to increase with age. Research indicates that caffeine has a greater impact on calcium metabolism and bone in older people (17).

Taking synthetic hormones (e.g., oral birth control pills or conventional HRT) can slow down how you metabolize and eliminate caffeine from your system (18).

If you are perimenopausal, menopausal or post-menopausal, caffeine can worsen vasomotor symptoms, such as hot flashes and night sweats, as well as worsen sleep problems and increase frequency of urination (19).

Taking certain medications can slow the breakdown of caffeine in your body and increase the negative side effects of caffeine. These medications include—but are not limited to—some antidepressants, antipsychotics, cardiovascular drugs, anticoagulants and NSAIDS (20).

Even if you don’t drink coffee per se, keep in mind that the caffeine in energy / sports drinks, energy shots, sodas, caffeinated teas and iced teas can also cause or worsen anxiety.

What you can do: Be mindful of when and how much caffeine you consume throughout the day; what food(s) you may have with your caffeine (e.g., cookies, chips, candy, breakfast sandwich, etc.) and its effect on your blood sugar and energy levels. Depending on the extent of your caffeine dependency (none, mild or severe), taper off gradually or just take a break altogether. Swap out coffee and colas for green tea (stimulating without the jitters), decaffeinated green tea or calming herbal teas. Schedule a free 15-minute functional health coaching consultation. Consider doing a 7-Day whole foods-based Fall cleanse to reset your system.

3.  Alcohol

Unlike sugar and caffeine, which are stimulants, alcohol is a depressant. For those who are socially anxious or feel anxious in general, alcohol is an attractive antidote to anxiety; its ability to slow down processes in your brain and central nervous system, can make you feel—at least initially—less inhibited and more relaxed (21).

However, if you are prone to—or regularly experience—anxiety, alcohol can actually increase anxiety levels. How?

A 2019 study, published in Alcohol and Alcoholism, explains that the initial stimulatory feel-good effects we can experience after drinking alcohol is caused by temporary changes to chemical messengers in the brain called neurotransmitters. GABA is the brain’s natural calming neurotransmitter.

Drinking alcohol temporarily increases GABA while blocking glutamate, a neurotransmitter associated with excitability. The brain then tries to compensate for these effects by decreasing GABA production and increasing glutamate. However, once alcohol leaves the body, the brain is an overactive state, causing anxiety and/or other symptoms of a hangover (22). 

It can become a vicious circle to break (23):

–You drink alcohol to cope with anxiety.

–You feel calm from alcohol’s initial relaxation-promoting effect on the brain.

–You feel anxious as a symptom of alcohol withdrawal.

–You then feel compelled to drink again to relieve your anxiety.

Sure, there are general guidelines for how much alcohol consumption is considered “normal” or “safe”. In reality, however, alcohol tolerance is unique to an individual, depending on their gender, race, overall health status, hormonal balance and age, as well as genetic factors or predispositions.

What you can do: Pay attention to how much you drink on a daily / weekly basis. When and how frequently do you drink? Do you absolutely “need” alcohol to unwind or cope with stress? Are you able to take a break from alcohol? Are you able to soothe your anxiety in ways other than alcohol? Consider seeking support from a CBT therapist or CBT-trained coach, like myself, to identify triggers for anxiety, to develop adaptive coping strategies and to cultivate / prioritize self-care. Schedule a free 15-minute phone consultation here. Consider doing a Comprehensive Wellness Assessment to better understand where to make lifestyle changes first.

4.  News Consumption

Many of us seek certainty in uncertain times. One of the ways that many people try to feel more “in control” of their lives is by overconsuming “news”, whether through mainstream media (e.g., CNN) or social media feeds (e.g., Twitter).

Focusing all of your energy and attention on “the news”, whether on television, online, or via our phones, actually increases anxiety levels in the long run because it feeds the false belief that if you have enough information, you can remain in control (24).

I have worked with many clients who grapple with anxiety. *Beth (not her real name), who was in her mid-60s, intelligent, articulate and highly anxious, expended all of her mental and emotional energy obsessing about the war in Ukraine, the current US political environment, people who did not wear masks, and she expressed great fear about getting C*V*D. (Ironically, she came down with a severe case of C*V*D, rife with adverse health complications, despite being “up to date” on her shots). Energetically, we attract what we most fear, especially if we live in—and act from—a place of fear.

Beth was so consumed by external events beyond her control that she was absent from her own life. Staying glued to the news kept her distracted from dealing with a deteriorating marriage, myriad health problems, out-of-control clutter, dysfunctional “friendships” and unresolved trauma. One of the first things we worked on was limiting her news and social media consumption.

Keep in mind: today’s 24/7 news cycle literally assaults viewers with a barrage of negativity, fueling anxiety, fear, overwhelm and feelings of powerlessness. Even if you don’t turn on the television, you are served up “the news” on your phone, elevators, medical offices, and taxis. Like processed foods, news headlines are click bait, designed to keep you hooked and wanting more.

Humans naturally have a negativity bias; meaning, the human brain is wired to detect threats, so it will pay more attention to negative or scary information that could potentially help avoid a harmful situation (25).  However, overconsuming gloom-and-doom news stories can take a toll on your mental and physical health.

In a study published in the British Journal of Psychology, researchers found that participants who were only exposed to negative television news bulletins experienced greater levels of anxiety and sadness; this translated to these same participants experiencing a significant increase in worrisome thoughts about their own lives (26).

What you can do. Managing anxiety is like a meditation practice. Many meditation practices advise bringing your attention back to your breath when your thoughts wander. Likewise, when you feel anxious, gently bring your attention back to the present moment; this can include engaging in relaxation or deep breathing practices. Ground yourself, literally, by walking barefoot on dirt or grass, to release oxidative stress and tension. Notice sensory details of your environment; for example, the sun is shining; birds are singing; it feels cold; or a dog is barking in the background.

The best way to deal with uncertainty is to practice acceptance of what is beyond our control and to refocus our attention on things that we can control, like our own self-care—getting enough sleep, eating unprocessed whole foods, hydrating well, moving our bodies, and spending time in nature. For guidance and support, schedule a free 15-minute functional health coaching consultation. Consider doing a Comprehensive Wellness Assessment for an objective perspective about areas where you may have blind spots.

5.  Sleep

Which comes first…sleep problems or anxiety? Actually, both are intertwined.

Sleep problems, including insomnia, are a common symptom of anxiety disorders. People who ruminate tend to have obsessive thoughts about their problems or fears. Rumination often leaves the ruminator in a negative emotional state and, consequently, less able to come up with good solutions to problems or concerns. As a result, rumination is associated with anxiety (27).

Rumination, described as “racing thoughts”, “overthinking” and “unable to shut my mind off”, can instill a feeling of dread about going to sleep or prevent a ruminator from falling asleep (28).

Mental hyperarousal, triggered by worry, has been identified as a key factor behind insomnia. This means that if you frequently feel anxious, you are more likely to have sleep problems under duress (29).

On the other hand, not honoring your sleep needs can cause anxiety—even if you do not experience anxiety regularly.

Sleep is vital for optimal physical, mental and emotional health. As a functional health coach and CBT coach, I can attest that sleep deficiency in my clients is highly prevalent—and a major factor that contributes to the intensity of anxiety they experience.

Sleep deficiency occurs when (30):

–You don’t get enough sleep (a.k.a., sleep deprivation or sleep debt).

–You sleep at the wrong time of day (e.g., you work the night shift and sleep during the day.)

–You get poor quality sleep or have disruptions in your sleep cycles (e.g., no REM sleep)

–You have a sleep disorder (e.g., sleep apnea) that prevents you from getting enough sleep or causes poor sleep.

Depriving your body of sleep is a physiological, mental and emotional stressor.

Sleeping—at the right time—enables the body to heal and repair itself. When you sleep too little, poorly, or against circadian rhythm, stress builds up in the body.

Sleep affects brain health. Getting enough sleep enables your brain to properly detoxify by removing cellular “trash”—metabolic waste proteins, like beta amyloid (its accumulation in the brain is associated with Alzheimer’s) that build up in the brain throughout the day). This brain-cleaning process may reduce the risk of Alzheimer’s (31)^.

Sleep deficiency makes us less stress-resilient and more emotionally reactive to perceived stressors. A 2013 study found that sleep deprivation intensified reactions in the amygdala, the area of your brain responsible for emotional processing, especially anxiety and fear.

Sleep deficiency also impacts the anterior insula, the part of the brain that seeks cues for certainty and is also associated with anticipatory anxiety (32). A 2020 study found that poor sleepers and those who experience insomnia are more vulnerable to generalized anxiety disorder (GAD) during periods of chronic stress (33).

Bottom line: whether or not you are prone to anxiety, it is highly likely that not getting enough sleep or poor quality sleep will trigger or intensify feelings of anxiety.

What you can do:

–Create a bedtime routine. Plan in advance when you go to bed and give yourself an hour to wind down; e.g., brushing teeth, washing face, reading a book.

–Take a 10 to 30 minute walk outside—if you feel safe enough to do so—after dinner. This helps lower blood sugar, blood pressure and exposure to natural darkness increases melatonin production which can help with sleep.

–Maintain good sleep hygiene. Make sure your room is dark, cool and quiet. Keep all electronics, including the television, out of the bedroom.

–Keep a worry journal to counter rumination. Spend 5 to 20 minutes writing out all of your worries and concerns as a way to release repetitive thoughts.

–Consider working with a therapist or coach, such as myself, trained in CBT (Cognitive Behavioral Therapy) approaches to identify negative thought patterns, develop adaptive mindset strategies and create healthy sleep habits. Schedule a free 15-minute coaching consultation here.

6.  Movement

Did you know: people with anxiety disorders are at greater risk for heart disease and premature death (34)?

Previous studies have linked sedentary behaviors, such as sitting for work or travel and screen-based activities (e.g., online engagement via computer or phone, television viewing and electronic gaming), with increased risk of chronic diseases in adults and children.

Researchers have also found a positive association between sedentary behavior and anxiety risk. That is: the more you sit, the greater likelihood you will experience anxiety (35).

One 2015 study found that people with mild to moderate symptoms of anxiety disorders were sedentary most of their waking time (about 9.1 hours) and engaged in low-intensity physical activity—if at all (36).

Physical activity appears to have a protective effect against anxiety; aerobic exercise, in particular, has been shown to significantly reduce symptoms of anxiety (37).

To be clear, exercise is a subset of physical activity. Though the terms are often used interchangeably, they are not the same. Physical activity is any activity that requires an expenditure of energy, like walking up the stairs, walking the dog, gardening, or raking leaves. On the other hand, exercise is physical activity that is planned, structured, repetitive, and purposeful in its intent to improve one’s physical fitness. Examples of “exercise” include biking, swimming, brisk walking and running (38).

Why is exercise so effective in reducing and preventing anxiety?

–Exercise is present moment-oriented and can provide a healthy distraction from what you are feeling anxious about (39).

–Moving your body releases muscle tension. As a result, you feel less tense and less anxious (40).

Exercise, especially vigorous exercise, produces endorphins, which act as “feel good” neurotransmitters. Endorphins have natural pain-killing, anti-inflammatory and anti-stress effects on the body. Endorphins also trigger the release of dopamine, another neurotransmitter associated with feeling pleasure and reward (41).

–Regular exercise improves sleep, which is key to good mental health, including the prevention and reduction of anxiety (42).

–Exercise can help the body better cope with stress. When we have greater stress resilience, we feel less anxious overall. One study revealed that those who engaged in regular, vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years (43).

What you can do: I have coached many people who felt overwhelmed trying to find time to “go to the gym”. You don’t have to “go to the gym” to move your body! If you spend a lot of time sitting, the first step is to simply find ways to incorporate physical activity into your day. For example, walk wherever you can instead of driving; take the stairs instead of the elevator; or make a date to go walking with a friend. When it comes to exercise, engage in exercise that feels good to you: spinning, kickboxing, swimming, biking, doing the elliptical or brisk walking. Keep in mind: exercising longer and harder is not necessarily better. It depends on an individual’s state of overall health, mobility, and fitness. Studies suggest a 10-minute walk can be just as effective for some people in relieving anxiety as a more intense 45-minute workout (44). Looking for support, guidance and a “partner” to help you achieve your health goals? Schedule a 15-minute free functional health coaching consultation here. Consider getting your health back on track with a Food and Lifestyle Review.

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Modern culture rewards busyness and productivity. However, humans are NOT machines or bots that can toil tirelessly and efficiently without breaks!

Humans are energy beings. The ebb and flow of our energy not only fluctuates throughout the day but is also tied to the seasons. When it’s hot, our physical body craves lighter, less dense foods and, psychologically, we need more down time.

For example, midday siestas are time-honored traditions in Italy and Spain. And, in the U.S. and many parts of Europe, business is typically slowest in August.

Athletes work with this ebb and flow of energy by cycling their training schedule with periods of rest and recovery for optimal performance. Rest is just as important as the training itself, because rest enables the body to repair and strengthen itself between workouts; this allows athletes to recover both physically and psychologically.

When we honor our body’s cycles of high energy and low energy, we are better able to optimize our productivity—without jeopardizing our health.

The benefits of relaxation include:

• Improved mental acuity
• Increased stress resilience (we are better able to tolerate stress)
• Lower blood pressure
• Less muscle tension
• Improved and/or balanced mood
• Improved mental health
• Stronger immune system
• Lower inflammation
• Reduced risk of stress-related illnesses, including heart disease, diabetes, stroke, and autoimmune diseases

As a recovering productivity junkie, I am now mindful of incorporating relaxation into my daily routine. I grew up in a family that equated productivity with worth. Being constantly “busy” was seen as a virtue, and this deeply embedded value shaped my workaholic tendencies.

Until relatively recently, I found it very challenging to “relax”. I always had a running “to-do” list and/or “project” in the works. The idea of “doing nothing” triggered feelings of anxiety, dread and guilt (mostly guilt!). Even “vacations” were typically packed with “must-see” cultural hotspots and “must-do” activities; as a result, “vacations” were rarely “relaxing”.

This has changed over the last few years. My husband and I recently spent a week in Maine. While there, I became acutely aware of how positively my body responded to my relaxed state of being. For example, I had ZERO cravings for dark chocolate and was not even remotely tempted to eat it even though I had easy access. This is significant, as dark chocolate is a daily ritual food for me the way a morning cup of coffee is for others—unthinkable not to have! Other telltale signs that I was in relaxed mode… The occasional stiffness in my right hip, which can flare when I feel overwhelmed or stressed, was absent the entire trip. In addition to awakening without an alarm clock, I found that my body felt tired earlier in the evening, which translated into an earlier bedtime (a feat rarely achieved at home!). And my overall mood was upbeat, happier and calmer.

In deconstructing my time away, I found that the following practices can help create a state of relaxation. The key is to SLOW DOWN. The good news? You don’t have to take an expensive vacation or take extra time off work to implement these relaxation strategies. It simply requires mindfulness on your part. Busy? You can start trying to integrate these practices on weekends.

7 Ways to SLOW DOWN and help your body relax

1.  Less is MORE.

We’ve visited Maine in years past, usually with on-the-go, action-packed agendas—hiking, biking, kayaking, sightseeing and exploring foodie hot spots. Now, we spend time in Maine with the express intention of DOING NOTHING other than eating well; going to the beach; walking everywhere; and sleeping hard. We keep our agenda simple and uncluttered…no distractions!

That said, we did our due diligence and planned ahead of time. I booked our hotel room and made restaurant reservations a few months in advance. I chose restaurants that offered gluten-free and diary-free options to avoid the stress of physical discomfort while on vacation. Our plans were loosely structured, but flexible in case of bad weather. Planning on the front end minimizes potential stressors and maximizes relaxation during our time off.

The body and psyche inherently want to slow down during hot-weather months. Avoid spreading yourself too thin. Prioritize one or two tasks you would like to accomplish for the day—rather than trying to complete everything on a long (and overwhelming) to-do list. Keep your goals simple, whether it’s getting two loads of laundry done, taking a 30-minute walk, working in the garden for an hour without interruption, or spending one evening during the week with a friend.

2.  Expose yourself to morning light.

While in Maine, my husband and I walked into town for breakfast every morning around 9AM; it was a 30-minute round trip walk without rushing or racing to our destination. I found this both relaxing and energizing.

Going outside and exposing yourself to sunlight in the morning can help increase daytime energy; can promote an overall sense of well-being; and can help regulate melatonin production so that you fall asleep more easily in the evening (1, 2).

Our bodies are governed by a circadian rhythm, our sleep-wake cycle over the course of a 24-hour day. Circadian rhythms are connected to an internal master clock located in our brain. Our circadian rhythms are affected by light exposure, aligned with the cycles of night and day. A prime example is sleeping at night because it is dark (zero light exposure) versus being awake in the morning when we are exposed to full, bright light. Circadian rhythms affect important bodily functions, including how alert or sleepy we feel; the release of hormones (e.g. cortisol, insulin, leptin); as well as our appetite, digestion; and body temperature (3, 4).

Being in sync with our circadian rhythm benefits our physical and mental health: we sleep better and deeper; we have more natural energy; we optimize metabolic processes; and we experience a more positive mood (less depression).

The hormone cortisol (a.k.a., the “stress hormone”) plays a big role in our sleep-wake cycle. Cortisol is a hormone that helps regulate the body’s response to stress. High levels of stress contribute to poor sleep, and poor sleep causes/worsens stress levels. Cortisol has a specific circadian rhythm that is affected by sleep. Cortisol levels drop throughout the day, especially after the sun sets, preparing your body for sleep (it is lowest at the beginning of the sleep cycle). As the sun rises, your cortisol levels also rise, so that you awaken with energy in the morning (5). Going against your natural body clock—for example, regularly sleeping during the day, working the “graveyard” shift—triggers a negative hormonal domino effect, starting with out-of-sync cortisol levels; this sets the stage for weight gain, inflammation, low mood and mental distress. Hardly relaxing!

3.  Go barefoot in the sand, grass, dirt or mud.

Sunshine. Sand. Ocean. Going to the beach is always a highlight of our time in Maine. The simple act of walking barefoot on sand feels so good both physically and mentally.

The science behind “grounding” or “earthing” is that walking barefoot on a natural surface—dirt (even mud!), pesticide-free grass (so don’t do this on pesticide-sprayed golf courses!), forest soil, or beach sand—helps lower oxidative stress and inflammation.

Researchers on the effects of grounding on inflammation note that “an earth connection was once an everyday reality in past cultures that used animal skins for footwear and on which to sleep (6).” Primitive cultures often went barefoot or wore moccasins, shoes with leather soles, or minimalist sandals. Today, a direct skin connection with the Earth’s surface has been lost—thanks to high-rise buildings, elevated beds, and modern footwear created from synthetics and/or rubber, materials that block the flow of beneficial electrons (7).

How grounding works… Our bodies generate electricity.  Atoms that are made up of positively charged protons, negatively charged electrons, and neutrally charged neutrons are inside our bodies.

Oxidation is a natural process that occurs when oxygen interacts with cells of any kind. For example, apple slices that turn brown after being exposed to oxygen are an example of “oxidation”.  Atoms that have been exposed to oxygen will “break” and end up with unpaired electrons, creating unstable molecules called “free radicals”. Having too many free radicals in your body can damage DNA and cell membranes, leading to chronic diseases and conditions.

What causes free radical stress? Exposure to pollution, cigarettes, pesticides, trans fats, and radiation from cell phones, computers, Blue Tooth, Wi-Fi and traveling on airplanes, all of which deplete the body of electrons.

Walking barefoot in soil, grass or sand allows any excess charge in your body to discharge into the earth, relieving the body of excess stress. 

New research has revealed that direct physical contact with the earth’s natural surfaces generates an “electric nutrition” that imparts anti-inflammatory and antioxidant effects (8). Studies suggest that grounding can improve sleep, reduce pain, reduce stress, speed wound healing and help calm and relax the body (9, 10).

Try grounding at home in your yard, in your garden, or at a park. All you need is a patch of grass, dirt or sand on which you can comfortably stand, walk or lie down. The point is to make regular direct skin-to-earth contact.

4.  Take a nap.

While in Maine, I spent my midday hours on the beach, where I often drifted off into a nap. When I came to, I felt refreshed and relaxed.

Our energy level naturally ebbs and flows. For many people, feelings of sleepiness and low energy usually manifest early to mid-afternoon due to to a natural dip in your circadian rhythm. This is when serotonin and melatonin, chemical messengers that regulate our mood, motivation, cognitive function and sleep are naturally lower. A study published in the Journal of Neuroscience found that our serotonin levels tend to be at their lowest around 2PM (11).

Taking a midafternoon break or nap is common in many cultures, including Spanish, Middle Eastern and Asian cultures. Countries with hot climates often have a tradition of siesta, where businesses shut down at midday, and workers go home for a nap or take a long rest. Yet, in our productivity-obsessed culture, napping is perceived as “weird” or a sign of weakness. Most people choose to power through their afternoon energy slump with caffeine, sugar, or refined carbs—a recipe for weight gain and hormone imbalance.

On the other hand, a short 10- to 30-minute nap can offer the following benefits (12):

• Promotes relaxation. When you feel rested, you feel more relaxed.
• Increases alertness. You feel less sleepy naturally.
• Enhances memory. You are better able to process and retain information.
• Improves mood. You are better able to regulate your emotions.

You will get the most out of a nap if you (13):

• Take a nap before 3PM.
• Limit nap time, anywhere from 10 to 30 minutes.
• Use a sleep mask and/or ear plugs to block sleep disruptors, like noise and light.
• Nap in a comfortable place where you can fall asleep quickly.
• Avoid electronic stimulation (phone, computer, or television) before your nap.

5.  Take a post-prandial walk after your last meal of the day.

While in Maine, my husband and I typically ate dinner between 5PM and 6:30PM. After dinner, we would take a leisurely, post-prandial stroll outdoors for approximately 45 minutes to an hour, which always helped us feel more relaxed and eased us into an earlier bedtime.

A leisurely stroll—not power walking—after dinner can help relax the body. Why? Because a post-prandial walk supports better digestion; lowers blood pressure; lowers blood sugar; and, when walking outdoors, you are exposed to decreasing natural evening light (e.g., from dusk to darkness), which can help you fall asleep more easily.

Studies have shown that taking a 30-minute walk after dinner compared to exercising before a meal has a greater effect in stabilizing / lowering blood sugar (14, 15).

This relaxation strategy is beneficial for everyone to adopt—not just diabetics. Blood sugar management is the cornerstone of optimal health and weight management. A significant portion (38%)—96 million Americans aged 18 and older—are pre-diabetic (16). Of Americans, who are 65 years or older, nearly half (48.8%) are pre-diabetic (17).

In one study, researchers found that taking a 30-minute walk approximately 15 minutes after meals showed an improved glycemic (blood sugar) response, especially when those meals contained a lower carbohydrate content and higher protein intake (18).

6.  Practice mindfulness / present-moment awareness.

Time often feels like it passes quickly, especially in the summer. While in Maine, I made a concerted effort to “stretch out” my vacation by being fully present in the moment. How? By tuning into the sensory experience of my surroundings: feeling the warmth of the sun on my skin; breathing in the briny scent of the ocean; listening to waves crashing in the distance; enjoying stellar scenic views; or, tasting the sweet meat of a freshly caught, steamed Maine lobster. Yes, sometimes my thoughts strayed. I noticed them, acknowledged how these thoughts made me feel, then retrained my attention on the present.

We lose precious time when our minds wander. This happens when we ruminate about past events (e.g., “I could have / should have done X”). Or we worry about the future (e.g., anticipating outcomes: “What if X happens?”). Or we fixate on what we fear may never happen (e.g., “Will I ever be able to do X?”). On the other hand, by staying in the present moment, we “gain” time.

Present moment awareness means that you are paying close attention to your thoughts, feelings and sensations as they are happening—rather than being preoccupied with thoughts about the past or future. It is a simple and effective way to relax and reduce stress. And it doesn’t cost a penny!

Being mentally present is also associated with increased happiness. A 2010 study of the relationship between mindfulness and happiness was conducted by Harvard psychologists Matthew Killingsworth and Daniel Gilbert. The 2,250 study participants ranged in age (18 to 88), socioeconomic status and occupation. They were contacted at random intervals throughout the day via an iPhone app and asked to rate their level of happiness; what they were doing; and if they were thinking about what they were doing. The results revealed that, amid simple, everyday activities, people spend almost half (47%) their waking hours thinking about something other than what they are doing! Mind-wandering occurs even while doing something that is presumably enjoyable, like watching television or having a conversation (19, 20). The important take-away?

Think about what you are doing! If you are doing the dishes, think about doing the dishes rather than dwell on what you “need” to finish on a never-ending “to-do” list. If you are having dinner with a friend, be fully present—instead of obsessively checking your phone every time it pings and replying to texts and emails right then.

Mental presence—matching thought to action—is a better predictor of happiness (21).

7.  Reduce screen time.

In Maine, I mindfully reduced my screen time. I only used my phone to check the weather and confirm restaurant reservations; I did not text, email, or post to social media while away. I had my laptop with me, but only used it to check the daily high/low tide forecast. We had a television, but I never turned it on once. Less screen time enabled me to be more fully present in my surroundings and increased a sense of relaxation and well-being.

Our phones and computers have become bodily appendages, so it feels much harder to do a digital detox. I get it.

However, the amount of time that Americans (children, teens, and adults) stare at screens every day can range from 7 to 10-plus hours. Screen gazing is a sedentary activity—with negative health consequences. Excess screen time is associated with less physical activity, higher rates of overweight / obesity, increased risk of diabetes, disrupted or poor sleep and eye strain (22). Excess screen time—whether from watching too much television, being on the computer (video games, work, Internet surfing, etc.), or from social media—is also a significant risk factor for mental health disorders, especially depression and anxiety (23, 24).

Limiting your screen time can feel like a vacation in and of itself. How to start?

• Keep your phone out of the bedroom; put your phone out-of-sight at mealtimes; and commit to quality, screen-free time (use the “Do Not Disturb” feature on your phone) with your child. If you are constantly distracted by texts and emails, you will not be fully present.
• Turn off—or Mute—notifications.
• Upon awakening, spend 30 minutes on self-care before you reach for your phone or turn on your computer.
• Shut down all electronics 1 hour before bedtime.
• Use your offline time to be physically active (outdoors, ideally).

A 2020 Canadian study examined the relationship between exercise, screen time habits and effects on health during the lockdown. Researchers surveyed 4,524 adult men and women (aged 20 and older) and found that participants who engaged in two habits simultaneously—limiting their screen time AND exercising outdoors—they reported better mental health as well as positively rated overall health (25).

Sources

1  CDC. The National Institute for Occupational Safety and Heath. Effects of Light on Circadian Rhythms.

2  Mead MN. Benefits of sunlight: a bright spot for human health. Environ Health Perspect. 2008 Apr;116(4): A160-7.

3  NIH. National Institute of Medical Sciences. Circadian Rhythms.

4  Gnocchi D, Bruscalupi G. Circadian Rhythms and Hormonal Homeostasis: Pathophysiological Implications. Biology (Basel). 2017 Feb 4;6(1):10.

5  Mohd Azmi NAS, Juliana N, Azmani S, Mohd Effendy N, Abu IF, Mohd Fahmi Teng NI, Das S. Cortisol on Circadian Rhythm and Its Effect on Cardiovascular System. Int J Environ Res Public Health. 2021 Jan 14;18(2):676.

6, 7, 9  Oschman JL, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. J Inflamm Res. 2015 Mar 24;8:83-96.

8  Sinatra ST, Oschman JL, Chevalier G, Sinatra D. Electric Nutrition: The Surprising Health and Healing Benefits of Biological Grounding (Earthing). Altern Ther Health Med. 2017 Sep; 23(5):8-16.

10  Chevalier G, Sinatra ST, Oschman JL, Sokal K, Sokal P. Earthing: health implications of reconnecting the human body to the Earth’s surface electrons. J Environ Public Health. 2012; 2012:291541.

11  Jamie E.M. Byrne, Matthew E. Hughes, Susan L. Rossell, Sheri L. Johnson, Greg Murray. Time of Day Differences in Neural Reward Functioning in Healthy Young Men. Journal of Neuroscience. 13 September 2017; 37 (37) 8895-8900.

12  Dr. Michael Breus. Sleepdoctor.com. Napping. June 28, 2023.

13  Dr. Michael Breus. Sleepdoctor.com. How Long is a Power Nap?  July 6, 2023.

14  Colberg SR, Zarrabi L, Bennington L, Nakave A, Thomas Somma C, Swain DP, Sechrist SR. Postprandial walking is better for lowering the glycemic effect of dinner than pre-dinner exercise in type 2 diabetic individuals. J Am Med Dir Assoc. 2009 Jul;10(6):394-7.

15, 18  Bellini A, Nicolò A, Bazzucchi I, Sacchetti M. The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics. Nutrients. 2022 Mar 4;14(5):1080.

16, 17  CDC. National Diabetes Statistics Report. June 29. 2022.

19  The Harvard Gazette. Steve Bradt. Wandering Mind Not a Happy Mind. Nov. 11, 2010.

20, 21  Scientific American. Jason Castro. A Wandering Mind is an Unhappy One. Nov. 24, 2010.

22  Harvard T.H. Chan School of Public Health. 2016.

23  Madhav KC, Sherchand SP, Sherchan S. Association between screen time and depression among US adults. Prev Med Rep. 2017 Aug 16; 8:67-71.

24  Karim F, Oyewande AA, Abdalla LF, Chaudhry Ehsanullah R, Khan S. Social Media Use and Its Connection to Mental Health: A Systematic Review. Cureus. 2020 Jun 15;12(6): e8627

25  Colley R, Bushnik T, Langloise K. Exercise and Screen Time During COVID-19 Pandemic. Statistics Canada. July 15, 2020.

You are not alone.

Your hope to lose weight has kept the weight loss and weight management market—companies like Jenny Craig, Weight Watchers, Nutrisystem, Herbalife, Golds’ Gym, etc.—raking in BIG bucks—at a projected $263 billion in revenue by 2025 (1).

But here’s the rub. In my private functional health coaching practice, I have worked with clients who have participated in programs, like Weight Watchers, multiple times, each time losing some weight, but then regaining the weight they lost—and then some. As a CBT coach, I have also worked with clients who had bariatric surgery (weight loss surgery), then, regained any weight lost. I have also worked with clients who wanted to get weight loss surgery, but were told they needed to lose weight first  before they would be eligible.

Why is it so hard to lose weight—and to keep weight off long-term?

It starts with our beliefs around weight and weight loss.

Historically, being overweight or obese has been perceived as a character flaw, from having poor self-control, to being downright lazy or gluttonous. Yet, in 2023, nearly 75% of American adults are overweight or obese (2). We can’t all “lack willpower”! Our collective weight gain can be attributed to a convergence of biological, metabolic, environmental, lifestyle, cultural and economic factors.

Achieving sustainable weight loss is often a layered process. Yet, for decades, public health officials, celebrity doctors and mainstream media have indoctrinated us with simplistic messages, like:

• • “Eat less. Exercise more.”
  • “Just exercise more.”
  • “Watch portion sizes”, a.k.a. “Just eat less.”
  • “Calories in = Calories out.”
  • “Eat low fat.”
  • “Try X diet / shake / product / pill, and you’ll lose weight fast!”
  • “It’s your fault: you lack willpower OR you’re not trying hard enough.”

Our beliefs seep into our thoughts, which affect our emotions and influence the everyday choices that we make (or don’t make), and, ultimately, affect the outcome that we experience.

For example, let’s say your doctor tells you that you must lose weight before having heart surgery. You believe that exercising more will help you lose that weight. You start walking every day and manage to walk 5 days in a row. Work suddenly gets busy, and your daily walks go out the window. You feel defeated and depressed. Thoughts like, “I’ll never lose weight no matter how much I try” creep in. Your mood tanks. Cravings for high-sugar, high-carb foods are intense. You choose to eat pizza and ice cream because, in the moment, you feel better. And…we’re back to Square One.

Beliefs are a powerful part of the programming that runs our subconscious.

If you are struggling to lose weight; if you keep losing, then regaining weight; or, if you feel overwhelmed by the prospect of losing weight, consider challenging the beliefs you have about weight and weight loss.

Belief #1:  I’m “healthy”, but I just can’t seem to lose weight—no matter what I do!

Hmmmm…are you really “healthy”? Today, “good health” is commonly perceived—and marketed—as an absence of disease (e.g., testing ‘negative’ for C*VID).

True health, however, reflects a state of mind-body balance and functional vitality.

What are key indicators of good health and vitality?

• • Being at an optimal weight (a healthy weight for your age, size and frame)
  • A strong immune system (the ability to fend off and/or recover from bacterial or viral infections quickly)
  • Having consistent, stable energy throughout the day (without caffeine or sugar)
  • Experiencing restful and restorative sleep (without sedatives or alcohol)
  • Having healthy bowel movements every day (without caffeine or laxatives)
  • Clear skin
  • Healthy hair (no excessive shedding or hair loss)
  • Regular menses without debilitating pain or excessive bleeding (for women)
  • Good cognitive function (able to focus and think clearly)
  • Excellent oral health (no bleeding gums, gum disease or cavities)
  • A healthy heart
  • Being metabolically flexible (your body’s ability to switch between different fuel sources—e.g., fuel from food or fuel already stored in the body—helps support energy production, stablize blood sugar, minimize cravings and improves fat burning (3)).
  • Able to engage in daily movement / exercise without pain or aches
  • Balanced mood (indicating stable emotional and mental health)

Weight gain = Inflammation

What causes inflammation? Blood sugar imbalances. Nutrient deficiencies. Hormone imbalances. Too little or poor-quality sleep. Food intolerances. Medications. Undereating. Overeating. Poor quality food. Eating inflammatory foods. Hidden infections. Poor gut health. Environmental toxins. Toxic relationships. Unresolved trauma. And more.

Weight gain is a symptom that your body is out-of-balance physically, emotionally, psychologically and/or spiritually. And, until that imbalance(s) is addressed, any weight you lose is likely to come back.

The good news? Comprehensive lab work can reveal an underlying health condition (e.g., anemia, diabetes), hormone imbalance (e.g., thyroid, adrenal, too much or too little sex hormones, etc.) and/or inflammation that may prevent you from losing weight—or, in some cases, may even be causing weight gain. You can SAVE on this discounted Resolution Lab Panel here.

Even with insurance, many people have high deductibles and end up paying out-of-pocket for labwork (that is not comprehensive) anyway. Direct lab testing is an excellent option because you do NOT need a script from a doctor, and lab test results are emailed directly to you. You can then take the lab test results to your doctor or healthcare practitioner of your choice, including myself, for assessment. Direct-to-consumer labwork is not covered by insurance. However, you choose and only pay for the labs you want (no surprise charges if you are on a budget!). As I have Hashimoto’s thyroiditis, I regularly order my own labs to stay on top of my health—and save 50-80% in the process. For example, when I went for my annual physical 2 years ago—even with insurance—I would have had to pay $300 out-of-pocket for a Vitamin D test vs. just $50 via direct order labwork. I also appreciate the option of choosing reasonably priced labwork that is typically NOT covered by insurance (e.g., advanced cholesterol profile, complete thyroid panel, etc.). Interested? Click here to use my affiliate link to order your own labs.

Reframe: I’m going to schedule comprehensive bloodwork and check if any underlying health conditions or deficiencies might be preventing me from losing weight.

Belief #2:  I’m getting older…so, it’s “natural” to put on some weight.

LOL…in my practice, I have had men and women in their mid-20s use this rationale to explain weight gain! In reality, men and women typically reach their physical peak between their late 20s to early 30s; so, no, it’s not “natural” to gain weight in this age range.

At certain stages in life—e.g., post-pregnancy or at midlife, when men go through andropause (male menopause) and women transition to perimenopause, then menopause—weight gain is possible because of unstable, fluctuating, or low levels of hormones, which can affect stress hormones and fat storage. Not because you are “older” per se. This transition can be managed non-pharmaceutically with food choices, lifestyle, more rest, relaxation and distress tolerance strategies.

Regardless of age, medications can be a culprit in weight gain (4). These can include: synthetic hormones (e.g., birth control pills or conventional HRT); some antidepressants (e.g., Zoloft, Paxil); corticosteroids (e.g., Prednisone); antipsychotic meds; as well as some migraine, epilepsy, diabetes and blood pressure medications. If prescription drugs are a necessity, you will be less prone to gain weight (if listed as a side effect) when you make healthier food and lifestyle choices.

Reframe (applicable at any age!): I have gained weight; I need to pay closer attention to—and be willing to adjust—my food choices; lifestyle habits; mindset and/or any medications that I am taking.

Belief #3.  I have been faithfully eating less calories (or points), but I am not losing weight!

Calories are units of energy that a food or drink provides. The Dietary Guidelines for Americans recommends 1,600-2,400 calories daily (for women) and 2,000-3,200 calories daily (for men), depending on age, weight, sex and physical activity (5).

However, not all calories are created equal!

Consider what happens when your “breakfast” consists of a Dunkin Donuts Blueberry Muffin (460 calories, 41 grams of added sugar) and a large coffee with French Vanilla Swirl (220 calories, 42 grams of added sugar) versus a home-cooked 3-egg omelet with spinach and mushrooms (apx. 337 calories; 0 grams added sugar) and a cup of unsweetened green tea (0 calories). Your choice will impact your hormones differently.  For example, the first combination of caffeine, sugar and refined carbs (flour) will exponentially increase hunger and cravings and negatively affect mood (greater anxiety and irritability). That excess sugar—in the form of processed / refined carbs—is then stored as fat around the belly. Even if you are restricting calories. On the other hand, the second choice—a whole foods-based meal containing protein, fiber (a.k.a. green vegetables) and healthy fat—will promote satiety and stabilize blood sugar. You feel full longer, have less cravings, more natural energy, and a more balanced mood. You will eat less naturally.

Reframe: Instead of obsessively counting calories, I pay attention to the quality of calories I choose to eat or drink.

Belief #4: “I just need to watch portion sizes” (a.k.a. “Just eat less.”)

The misguided belief that we can eat whatever we want or love, including chips, pizza, pasta, tacos, etc.—in “moderation” (as in smaller portion sizes)—has long been promoted by commercial weight loss programs Depending on the program, “moderation” may be defined by calories, points or carbs consumed.

Unfortunately, “moderation” doesn’t work if you have food intolerances or food sensitivities. Estimated to affect at least 20 percent of the population in industrialized countries, food intolerances make it hard to lose weight—no matter how “small” a portion you eat (6). Common food intolerances include wheat, gluten, dairy, eggs, soy, corn, nuts, nightshades and yeast.

A food sensitivity is not a food allergy. A food allergy is an IgE-mediated response that causes an immediate and acute histamine reaction after ingesting a food (e.g., peanuts). Food sensitivities trigger an IgG-mediated response; they are not life-threatening; and they often involve the gut, skin and/or respiratory system. Food sensitivity symptoms can include bloating, rashes, headaches, fatigue, runny nose, post-nasal drip, achy joints and more, and can take up to 72 hours after consuming a food to present.

When you have hidden food sensitivities, your immune system is constantly reacting to the foods you eat, creating a state of chronic inflammation. Inflamed cells and tissues retain more fluid, creating water retention that contributes to unwanted weight gain.

So…if you are sensitive to gluten, yet you eat toast at breakfast, pizza at lunch and pasta at dinner, you are creating a chronic state of inflammation in your body that actually contributes to weight gain.

Reframe: I will remove gluten and dairy for 3 weeks and/or do a whole foods-based cleanse, like the DIY 7-Day Body Reset Cleanse, to identify any food sensitivities and reduce inflammation.

Belief #5:  I need to go to the gym more OR increase the duration, frequency, or intensity of my exercise.

When clients tell me that they want to lose weight, they often cite “exercising more” as the #1 way they will reach their goal. I get it. For decades, I clung to this misguided belief, which had me doing some crazy things back in the day, like heading to the gym at 11:30PM to run a few miles on the treadmill! Or, going for a run outside when it was a frigid 15 degrees or a sweltering 97-degrees. I love good food, and since I was not willing to “eat less”, I chose to “exercise more”.

Time and time again, we’ve been told that we need to “exercise more” to lose weight. Yet, “exercising more” is not a practical option for many of my clients who have acquired disabilities, movement restrictions due to injury, limited physical mobility or chronic pain.

And, while exercise has myriad health benefits, exercise alone will not help you lose weight.

Relying only on exercise to lose weight can result in the following:

You feel entitled to eat unhealthy foods. The “halo effect” of having exercised (e.g., I was “good”!) can make you feel entitled to eat—or overeat—a favorite high sugar food, like pizza, cheesecake, soda, etc.

You burn way less calories than you think. In reality, it is difficult to create a calorie deficit through exercise alone. Eat one New York-style slice of pizza, and you are consuming 400 to 500 calories, roughly 58 g carbs, 20 grams of unhealthy fat and loads of sodium. You would have to spend a lot of time and energy exercising to ”burn off” those calories (and/or carbs). Keep in mind: the average person burns apx. 100 calories for every mile of walking or running.

Exercise is usually the first thing to go when my clients get busy or have to travel…”no time”!

“Exercising more” creates a hormonal chain reaction (7).  Increasing the frequency, intensity, or duration of exercise also increases hunger and cravings. This can cause you to overeat or to crave fatty, high-sugar, carb-starchy or salty foods that sabotage your weight loss efforts.

Too much exercise (for your body) or overtraining can lead to hormone imbalances (for example, high cortisol, low thyroid)—causing you to gain weight.

Instead of “going to the gym more”, think about ways you can incorporate consistent movement every day. Making thoughtful food choices—eating less sugar, refined carbohydrates and processed foods and more nutrient-dense, anti-inflammatory whole foods—will, over time, help maintain weight when you eat less and exercise less.

Reframe: How can I consistently engage in safe (and enjoyable) movement every day?

Belief #6:  Eating frequent, smaller meals helps you lose weight.

The idea behind this oft-dispensed weight loss advice is that eating frequent meals will help boost metabolism, reduce hunger (thereby preventing you from overeating) and balance blood sugar.

Research, however, proves otherwise.

Hunger, energy and cravings are powerful hormonal cues. Eating frequent meals can distort natural hunger cues and actually cause you to overeat. In a study published in The Journal of Nutrition, researchers assessed the eating frequency of 18,696 US adults (aged 20 and older). The results? Participants who ate more frequently, whether meals and/or snacks, were more likely to be obese and have central obesity, a.k.a. abdominal obesity (8). In another study, published in Obesity, researchers divided participants into two groups. Both groups consumed the same number of calories. However, one group ate 3 meals a day, while the other group ate 6 smaller meals divided throughout the day. The results?

Participants who ate smaller, more frequent meals (in this case, 6 meals / day) experienced increased appetite, increased desire to eat more, felt less full between meals, did not burn more fat or have improved blood sugar (9).

Eating more frequently also spikes blood sugar more frequently, especially if you are continually eating, grazing or snacking on high-carbohydrate, high sugar meals or snacks (10). Overall, eating less meals with higher protein content helps balance blood sugar. Keep in mind, too, when you are constantly eating throughout the day, your body is always burning sugar; it never gets to the point where it burns fat.

Reframe: I listen to my natural hunger cues and will be mindful of eating more protein-rich meals.

Belief #7.  I need willpower—iron-clad self-discipline—to lose weight.

 Research has shown that willpower is like a battery. It can be drained, and it can be recharged. Imagine starting a busy work day with an iPhone at 17% battery power. You can only use it for a short time before the phone loses all of its juice. Similarly, human willpower consists of three batteries with its own reserves: mental, emotional, and physical (11). All three must be in balance and fully charged to ensure optimal willpower.

The reality, however, is that most people have busy, stressful lives and are already running on a low battery. “Dieting”— following a conventional “eat less, exercise more” model—only further drains your physical battery (e.g., you may be eating too much of the wrong calories/too little of the right calories); your mental battery (e.g., constantly thinking about “bad” vs. “good” foods); and your emotional battery (e.g., you feel stressed and anxious about sticking to your diet and deprived of pleasure).

As a result, relying only on willpower rarely results in sustainable weight loss.

The key, instead, is to incorporate mindfulness and planning strategies for healthy weight management. Studies suggest that mindfulness interventions can contribute to significant weight loss (12). The first step is awareness. When it comes to losing weight, you must first become aware of your eating habits, biofeedback cues (e.g., hunger, energy, cravings), lifestyle habits, stressors, triggers, and thoughts/emotions around food. By incorporating mindfulness strategies, you can then plan to make changes that support your overall health, which translates into weight loss.

For example, I recently worked with Nadia (not her real name) a client in her early 20s who suffered from C-PTSD, chronic anxiety and low energy. The food log that I had her keep revealed erratic eating patterns, excessive caffeine and high sugar foods, refined carbohydrates and late-night snacking. Once Nadia became mindful of eating more whole food meals at regular times, cut out caffeine, and reduced her sugar intake, her anxiety level dropped significantly. She then had more energy to go the gym consistently (3x / week) and lost a few pounds in the process. Without “dieting”.

Reframe:  Mindfulness and planning strategies can help me make choices that support healthy weight loss.

Belief #8:  Eating organic produce, pasture-raised meats and wild-caught fish doesn’t matter.

Feeding your body organic food can support healthy weight loss. Organic foods contain more nutrients, antioxidants, beneficial compounds and improved fatty acid profiles (in dairy and meat) than conventionally grown or raised produce or livestock.

In a study of over 62,000 participants, researchers analyzed how frequently participants consumed organic foods and the effect on weight. What researchers found:

Eating more organic foods was associated with a lower increase in BMI (Body Mass Index) and a lower risk of obesity (13).

Higher organic food consumption is also associated with a lower risk of metabolic syndrome, a group of risk factors that raises your risk of heart disease (14). Another advantage? Organic foods do NOT contain (or very minimally) pesticide residues, heavy metals (e.g., cadmium), synthetic fertilizers and antibiotic-resistant bacteria (15).

Pesticides matter. As obesogens, chemicals that disrupt hormones and promote weight gain, pesticides have been linked to decreased sperm count, erectile dysfunction, male infertility, ovarian disorders, thyroid problems, decreased fertility in women, low birthweight, obesity and diabetes.  The good news?  Today, affordably priced, fresh and frozen organic produce and meats can be found everywhere, from Whole Foods and Amazon, to Target and Wal-Mart.

Reframe: I will choose to eat organic whole foods as much as possible.

Belief #9:  I have bad genes. Everyone in my family is overweight or obese. It is inevitable that I am (or will be) overweight / obese.

The good news: Genes are not your destiny!

As Dr. Bruce Lipton, a former professor of medicine at Stanford University, world-renowned stem cell biologist and author of The Biology of Belief, has observed:

“A person’s health isn’t generally a reflection of genes, but how their environment is influencing them. Genes are the direct cause of less than 1 percent of diseases: 99 percent is how we respond to the world.”

Epigenetics, a field of science that studies how genes are expressed, has positively shown that our environment (e.g. including exposure to toxins and toxic relationships), food choices, lifestyle habits, thoughts and beliefs can literally “turn off” bad genes and “turn on” good genes.  This means that even if you have a family history of Type 2 diabetes, Alzheimer’s, breast cancer or an autoimmune condition, like Hashimoto’s thyroiditis or rheumatoid arthritis, your food choices, lifestyle and mindset can dramatically increase the odds that you will not have that health problem.

Our beliefs can affect health outcomes. Let’s say you receive a cancer diagnosis. You are told that you have 6 months to live. If you believe that doctors are always right, you will believe that death is inevitable. You would lose hope. You would feel depressed, fearful and anxious, emotions that tank your immune system—and your health. Your belief in your doctor and his/her prognosis becomes a self-fulfilling prophecy.

On the other hand, you may believe that your cancer diagnosis is a wake-up call. You become pro-active in researching your options and exploring alternative therapies to conventional treatments. You change your diet. You meditate. You eliminate toxic relationships. You live every day with purpose, appreciation and gratitude. Your beliefs spur you into taking action that might very well put your cancer in remission.

Our thoughts—negative or positive—are powerful. They trigger emotions that, literally, change the chemistry of our cells, thereby affecting our physical health. Studies have shown that psychological distress (symptoms of depression and anxiety) are associated with increased risk of death from cancer and poorer cancer survival (16).

Reframe: I can create a positive environment—through my food choices, lifestyle habits, thoughts and beliefs—that supports positive health outcomes.

Belief #10:  Healthy eating is boring.

For many people, “healthy eating” is synonymous with “restriction” and “boring” as in “No sugar = No fun!”. Healthy eating frequently conjures up images of bland, tasteless food that is expensive, time-consuming to make, and, ultimately, unsatisfying.

Unfortunately, we now live in a culture where we expect food to “entertain” us. Our expectation is that food should provide us with an “experience” of being novel and fun, as well as being cheap, tasty and, of course, convenient (17).

In addition, the prevalence of hyper-palatable foods—typically processed foods with appealing combinations of fat, sugar, carbohydrates and salt (think cheese, potato chips, ice cream and crackers)—has skewed American tastebuds. A study, published in Obesity, found that most foods listed in the US Food and Nutrient Database for Dietary Studies meet the criteria for hyper-palatability, including foods labeled “low”, “reduced” or “no” sugar, fat, sodium and /or sugar.

Eating a variety of hyper-palatable foods is associated with excess calorie intake and weight gain long-term (18). The more variety in flavor, the more we eat and the more we crave, making it hard to stop eating after “just one” bite or serving. Ultra-processed foods are designed to “hook” you into eating more.

On the other hand…have you ever come home to the wonderful aroma of a cinnamon roast chicken in the oven? Or a beef bourguignon of grass-fed beef and organic vegetables in a red wine sauce simmering on the stove? Enjoyed seared five-spice seared duck breast at home? Savored spiced turkey-apple ragu over zoodles or steamed broccoli with minced gingerroot and a drizzle of sesame oil?

Home-cooked whole foods, flavored with fresh and dried herbs, spices, citrus and other seasonings, provide a flavorful, satisfying and nourishing experience. Hardly “boring”! Eating more meals prepared at home is also associated with:

–A higher probability that your BMI (Body Mass Index) will be in the “normal” range (19).
–A greater likelihood that your body fat percentage will be in the “normal” range (20).
–Less weight gain (21).
–Lower risk of obesity (22).

Reframe: I can prepare easy, simple meals that are flavorful and satisfying—even on a budget.

Sources

1  MarketWatch. Nov. 4, 2022

2  CDC. Obesity (2017-Mar 2020) and Overweight (2017-2018).

3  Reuben L Smith, Maarten R Soeters, Rob C I Wüst, Riekelt H Houtkooper, Metabolic Flexibility as an Adaptation to Energy Resources and Requirements in Health and Disease, Endocrine Reviews, Volume 39, Issue 4, August 2018, Pages 489–517.

4  Wharton S, Raiber L, Serodio KJ, Lee J, Christensen RA. Medications that cause weight gain and alternatives in Canada: a narrative review. Diabetes Metab Syndr Obes. 2018 Aug 21;11:427-438.

5  U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020

6  Zopf Y, Baenkler HW, Silbermann A, Hahn EG, Raithel M. The differential diagnosis of food intolerance. Dtsch Arztebl Int. 2009 May;106(21):359-69; quiz 369-70; 4 p following 370.

7  Hall KD, Guo J. Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology. 2017 May;152(7):1718-1727.e3.

8  Kentaro Murakami, M Barbara E Livingstone, Eating Frequency Is Positively Associated with Overweight and Central Obesity in US Adults, The Journal of Nutrition, Volume 145, Issue 12, December 2015, Pages 2715–2724

9  Ohkawara, K, Cornier, M-A, Kohrt W.M., Melanson, E. Effects of Meal Frequency on Fat Oxidation and Perceived Hunger. Obesity (Silver Spring). 2013 February; 21(2): 336–343.

 10  Michael E. Holmstrup, Christopher M. Owens, Timothy J. Fairchild, Jill A. Kanale. Effect of meal frequency on glucose and insulin excursions over the course of a day. e-SPEN, the European e-Journal of Clinical Nutrition and Metabolism, Volume 5, Issue 6, 2010, Pages e277-e280.

11  Lose Weight Here. Jade Teta and Keoni Teta. June 7, 2016.

12  Olson KL, Emery CF. Mindfulness and weight loss: a systematic review. Psychosom Med. 2015 Jan;77(1):59-67.

13  Kesse-Guyot, E., Baudry, J., Assmann, K., Galan, P., Hercberg, S., & Lairon, D. (2017). Prospective association between consumption frequency of organic food and body weight change, risk of overweight or obesity: Results from the NutriNet-Santé Study. British Journal of Nutrition, 117(2), 325-334.

14  Baudry J, Lelong H, Adriouch S, Julia C, Allès B, Hercberg S, Touvier M, Lairon D, Galan P, Kesse-Guyot E. Association between organic food consumption and metabolic syndrome: cross-sectional results from the NutriNet-Santé study. Eur J Nutr. 2018 Oct;57(7):2477-2488.

15  Vigar V, Myers S, Oliver C, Arellano J, Robinson S, Leifert C. A Systematic Review of Organic Versus Conventional Food Consumption: Is There a Measurable Benefit on Human Health? Nutrients. 2019 Dec 18;12(1):7.

16  Wang YH, Li JQ, Shi JF, Que JY, Liu JJ, Lappin JM, Leung J, Ravindran AV, Chen WQ, Qiao YL, Shi J, Lu L, Bao YP. Depression and anxiety in relation to cancer incidence and mortality: a systematic review and meta-analysis of cohort studies. Mol Psychiatry. 2020 Jul;25(7):1487-1499.

17  Mary Avant. QSR Magazine. Dec. 2017.

18  Johnson F, Wardle J. Variety, palatability, and obesity. Adv Nutr. 2014 Nov 14;5(6):851-9.

19, 20  Mills S, Brown H, Wrieden W, White M, Adams J. Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. Int J Behav Nutr Phys Act. 2017 Aug 17;14(1):109.

21, 22  Zong G, Eisenberg DM, Hu FB, Sun Q (2016) Consumption of Meals Prepared at Home and Risk of Type 2 Diabetes: An Analysis of Two Prospective Cohort Studies. PLOS Medicine 13(7): e1002052.

The bittersweet plant, also known as climbing nightshade, pops up along a certain stretch of the country road that I walk. The tangle of vines, from which bright red berries hang, is beautiful…and often ends up on our fireplace mantle as a decorative element.

Bittersweet symbolizes truth, honesty and, energetically, is considered to be protective against evil.

“Bittersweet” is also how I would sum up my 2019. It was a year of finally seeing—and accepting—some hard truths about certain relationships that negatively affected my health. I have Hashimoto’s, an autoimmune thyroid disease, and the thyroid is exquisitely sensitive to stress of any kind.

Relationships = Energy.  As much attention as we give to food, movement, sleep and other healthy habits, we also need to recognize that our relationships can affect our health positively or negatively in a big way. Toxic relationships, in particular, can hurt our health.

If you made health resolutions on January 1st from which you have already strayed, you may also want to consider the relationships in your life. Are they supporting or undermining your health?

In a 2015 study, older adults reported poor or worsening self-rated health when they experienced “negative social exchanges”. These interactions are characterized by insensitive or unsympathetic behavior from others; receiving unwanted advice from others; failing to get support when it is most needed; or; being rejected or neglected by others.¹  Negative social exchanges have also been linked with increased risk of heart disease; a rapid decline in health; worse recovery after surgery; declines in cognitive functioning and even increased risk of death.²

Being constantly engaged in negative social exchanges triggers the release of stress hormones, like cortisol, in the bloodstream, which activates your body’s “fight or flight” response. When your stress hormones are chronically high, this creates inflammation in the body. Inflammation is at the root of most health conditions and diseases.³
For example, adverse (negative) close relationships may increase risk of heart disease.

In one study, 9,000 British Civil Service workers (men and women, aged 35 to 55) were surveyed about different negative aspects in their close relationships. Even after taking into account weight, employment status, work stress and other health behaviors, participants who reported “adverse” close relationships had a 34% increased risk of developing heart problems.⁴

A 2016 study of 1,326 couples, who were married or co-habiting, supports this finding. Researchers found that negative relationship quality (as perceived by both members of the couple) was associated with increased blood pressure, a risk factor for heart disease.⁵

Being discriminating about with whom you choose to share your energy is also key to your health and well-being.

Here is what I learned about protecting my personal energy…

1.  Offer your advice and help (especially around health) only to those who truly want it and who are ready and willing to receive it—with appreciation and an open mind.

I learned this the hard way. When I tried to help a family member who wanted my help with her condition, I was shocked by the abusive ear-lashing she gave me …apparently, I did not tell her what she wanted/expected to hear (she valued conventional protocol over making simple food and lifestyle changes).

2.  Don’t measure your worth by people who don’t understand you.

Whether you start making healthier food choices; choose to be sober-curious by saying “no” to alcohol; or, decide to quit smoking, your choices can invite judgement, criticism and, sometimes, derision, from family, friends and colleagues who don’t understand. Maybe they stop including you at functions. Maybe YOU discover that your love of cheesecake, margaritas or a smoke was the only thing you had in common. Let it go. It is human nature to resist change. Don’t let the opinions/judgements of people who don’t understand your journey distract you or pull you down. You are on a different path. Connect with those who can support and appreciate you as evolve and work through your stuff.

3.  Sometimes, it’s about them—not you!

Don’t take negative commentary personally, especially from someone who hasn’t walked in your shoes. Last summer, someone to whom I was once close, said disparagingly, “You are ‘obsessed’ with your health”. That cut deep. I manage my autoimmune disease through regular blood work; food choices; lifestyle habits; and mindset. When I don’t make mindful choices, I feel it…by way of zero energy, brain fog, low mood, viral infections and other symptoms. I do not need to justify why my health is a priority. I realized, too, that this comment came from someone who lacked empathy, curiosity and appreciation for my personal health journey—and who also had anxiety and fear around their own unaddressed health issues. Projection. Transference. Yep….sometimes, it’s about them—not you!

4.  Set healthy boundaries …understand who and what makes YOU feel energized, balanced and vital.

Saying “NO” politely but firmly to people or situations that make you feel overextended, uncomfortable, resentful or simply bad about yourself, is empowering and one of the best forms of self-care.

5.  Release toxic, energy-draining relationships.

This is a big one! Toxic relationships can drain us of energy; make us question our own self-worth; and take a toll on our health. These might be relationships where you make all the effort and there is little or no reciprocity. You might be in a relationship with someone who lacks the ability to identify with and understand how YOU feel; this might be  a relationship with a narcissistic-type personality, where it’s all about the other’s person’s constant need for attention, praise and/or sense of entitlement.  Or, any relationship where you are constantly disparaged, criticized or belittled. I’ve done a lot of work here. Start identifying, acknowledging and saying “good-bye” to toxic relationships.

Sources

^1,2 American Society on Aging.
³   Frontiers in Human Neuroscience. June 20, 2017
⁴  JAMA Internal Medicine. Oct. 8, 2007
⁵  The Journals of Gerontology Series B.  Volume 71, Issue 5, September 2016, pp. 775–785

Follow your heart.

A loving heart is the truest wisdom.

Kind-hearted. Pounding heart. Heartbroken.

The heart been long been regarded as an organ of emotion.

The heart is not only central to our emotional system; it affects—and is affected—by what we feed our body (food, drink, movement) and our mind (thoughts, perceptions of reality).

Managing your emotions is key to building resilience and effectively coping with stress, which can go a long way toward improving heart health.

Valentine’s Day celebrates the emotion of love, traditionally associated with the heart. Since 1963, February (the entire month) has also been dedicated to raising awareness about heart health.  In the U.S., heart disease is the #1 killer of both men and women. Approximately 610,000 Americans die of heart disease every year; that’s 1 in every 4 deaths.¹

But we should be mindful of our heart health beyond February.

Managing our emotions is essential for a healthy heart. However, since unexpressed, repressed or negative emotions can manifest as physical symptoms, it is also important to understand the physical risk factors for heart disease.

Physical Risk Factors for Heart Disease

Stereotype: The “typical” heart attack victim is a Type A (workaholic) male executive in his 50s.

Fact: Heart attacks are affecting younger people today. A study published recently in the medical journal, Circulation, found that the overall proportion of heart attack-related hospital admissions in the U.S, attributable to “young” patients (men and women aged 35 to 54) rose from 27% in 1995-99, to 32% in 2010-14, with the largest increase (from 21% to 31%) among young women.²

The reality is that the risk factors leading to heart disease can happen at ANY age.

These include:

Overweight and Obesity. Over 70% of American adults are overweight; of this 70%, 40% of American adults (more than 1 in 3) are obese, and 18.5% of children (apx. 1 in 6), ages 2 to 19, are obese. Extra weight puts stress on the heart.³

High blood pressure. Uncontrolled blood pressure increases risk of heart disease and stroke.

High cholesterol. Obesity, smoking, diabetes, physical inactivity and unhealthy food choices contribute to an increase in bad cholesterol.

Smoking. Smoking damages the blood vessels and can cause heart disease.

Diabetes. 1 in 10 Americans has diabetes, a condition where sugar builds up in the blood.

Lack of physical activity. Only 23.5% of Americans, 18 and older, meet the recommended guidelines for aerobic and strength-training activity.⁴

Excessive alcohol consumption. Heavy drinking or alcohol abuse can lead to heart failure, known as alcoholic cardiomyopathy, or alcohol toxicity to the heart muscle.^5,6

Alcoholic cardiomyopathy is most common in men, ages 35 to 50, with a history of heavy, long-term (apx. 5 to 15 years) drinking. For men, “heavy drinking” is more than 4 drinks daily or more than 14 drinks per week. For women, heavy drinking is more than 3 drinks daily or more than 7 drinks per week.

Poor diet. Only 1 in 10 Americans eats the recommended 5-9 servings of fruits and vegetables every day. Diets high in unhealthy fats, sugar (added and/or artificial sweeteners), refined carbohydrates and processed foods increase risk of heart disease.⁷
 

Emotional Risk Factors for Heart Disease

In my practice, I see clients who often feel overwhelmed by stress.

No question about it: modern life is stressful. And negative emotions often drive our unhealthy food choices and lifestyle habits.

Feeling frustrated because you’re not getting the recognition you deserve at work? Maybe this is why you have an intimate relationship with comfort foods, like pizza, takeout Chinese and ice cream. Feeling trapped in an unhappy marriage or job? Maybe it feels more bearable when you pound wine or cocktails every night. Feeling angry because you feel like you do 85% of the work at work—and at home? Maybe that’s why you look forward to zoning out in front of the television (until 1 or 2 AM) after the kids are in bed. Feeling anxious because your latest entrepreneurial venture tanked? Maybe it feels like smoking or vaping helps calm your anxiety.

Chronic, negative emotions can feed inflammation and adversely affect heart health. These include:

Anxiety or anxiety disorder (e.g., panic disorder, post-traumatic stress disorder, obsessive-compulsive disorder). Anxiety may be associated with rapid heart rate, increased blood pressure and decreased heart rate variability.⁸

Anger. Studies have suggested that outbursts of anger or episodes of intense anger can increase the risk of heart attack, stroke or other cardiovascular events.⁹

Stress. Emotional stress can lead to behaviors and factors that increase your risk of heart disease: overeating, lack of exercise, drinking alcohol and smoking can lead to high blood pressure and high cholesterol.

Depression. Depression is common in people with heart disease or who have undergone a coronary artery bypass.¹⁰ However, depression, itself, is an independent risk for heart disease—even without known heart disease.¹¹

Grief. Heart attack risk can increase significantly during the days and weeks after the death of a loved one.¹²  Stress, caused by intense grief, can increase heart rate, blood pressure and blood clotting, raising chances of a heart attack.  At the beginning of the grieving process, people are more likely to experience less sleep, low appetite and higher cortisol (a stress hormone) levels, which can also increase heart attack risk.¹³

Even if you don’t have heart disease or you’ve never had a heart attack, emotional stress still affects your heart. For example, in a 1997 study, researchers monitored EKG (electrocardiograph) changes in healthy physicians during emergency calls while they were on hospital duty. The EKG changes that occurred before and during the first 30 seconds of an emergency call indicated oxygen deprivation and abnormal heart rhythms.¹⁴

A 2016 study, published in Trends in Cardiovascular Medicine, explored the brain-heart connection. Researchers found that negative emotions (considered “brain-based”), such as stress, anger and depression, can increase the frequency of heart arrhythmias (irregular heart beat).¹⁵

An earlier study found that depression—whether major or minor—is a risk factor for a fatal cardiac event. Even in people without prior heart disease, major depression (versus minor) doubles the risk of dying from heart-related causes.¹⁶
 

The Heart, Emotions and Stress

The heart and brain have a two-way communication system.

Our thoughts or emotional state can greatly affect our physical well-being.

The heart has its own “brain” and nervous system, which send signals to the brain (in the head), influencing how the brain processes emotions and cognitive function, including attention, perception, memory and problem-solving.¹⁷

When we experience a specific feeling or thought, it affects our autonomic nervous system (ANS) by releasing neuropeptides, nerve proteins that link perception in the brain to the body and emotions. The quality of the emotional signal our heart sends to our brain determines the type of chemicals our brain releases into our body.  “Stress” is usually rooted in unmanaged negative emotions.¹⁸

For example, let’s say that you are going through a nasty divorce, including a custody battle. You feel fear and anxiety (the emotions at the root of your stress) about the outcome. This stress triggers the release of cortisol and adrenaline, two “fight-or-flight” stress hormones, in anticipation of a perceived danger. Cortisol and adrenaline “rally the troops” by sending energy to your muscles, increasing your heart rate, blood pressure and breathing rate, while, at the same time, shutting down digestion, reproduction, growth and immunity (unimportant metabolic processes if your body is preparing to flee a tiger!).

When your body is in continual high-alert “EMERGENCY!” mode, these stress hormones and neuropeptides can cause health problems, from high blood pressure and digestive issues, to problems with your memory, immune system—and your heart.

Studies conducted by HeartMath Institute, a non-profit organization specializing in emotional physiology, resilience and stress management, show that emotions affect your heart rate variability (HRV), a measure of beat-to-beat changes in heart rate. Different patterns of heart activity influence cognitive and emotional function.¹⁹

For example, if you are under duress and experiencing negative emotions, such as anger, frustration and anxiety, your heart rhythm pattern will be irregular and chaotic (mirroring your feelings). This creates “distressed” neural signals, traveling from your heart to your brain, that limit cognitive function. This is why, under stress, you may act impulsively (e.g., go on an online shopping spree) or make rash (bad) decisions (e.g., drink and drive).

On the other hand, positive emotions, like gratitude, appreciation and caring, produce a regular, stable heart rhythm pattern. When the brain receives these harmonized neural signals, your stress hormones decrease, and your immune system is stronger. When you are in a positive emotional state, you will likely be thinking clearly and making effective (good) decisions.

The pattern of our HRV reflects how well we can adapt to stress; it serves as a marker of our physical resilience and our ability to change behavior (when necessary).²⁰
 

How to Get (and Stay) on a Positive Emotional Track

Emotions are at the core of our “stress” experience. Our thoughts, too, tend to carry an emotional charge.

Neuroscience researchers have found that emotional processes operate at a higher speed than thought processes, and can bypass the mind’s linear reasoning process.²¹ As a result, what you think does not always result in how you feel.

This is why feeling positive involves more than just thinking positive.

So, how can we cultivate confidence, emotional positivity and emotional resilience?

By actually facing, acknowledging and moving through uncomfortable feelings.

Let’s face it: nobody wants to deal with painful, uncomfortable feelings. Most of us prefer to disconnect or distract ourselves from feeling bad. We do this by ignoring our feelings, doubting or questioning whether our feelings are even valid, and/or by engaging in addictive escapism behaviors (alcohol, drugs, overeating, binge-eating, compulsive shopping, electronic distractions, zoning out in front of the television)—anything that enables us to “check out”.

Even socially accepted behaviors, like exercising, being in constant multi-tasking “busy” mode, or being work-obsessed, can serve as distractions from uncomfortable feelings. In my past life as a freelance writer, I often dealt with my work-related feelings of frustration and anger by pounding my body with aggressive over-exercise (spending 2-3 hours at the gym). This “healthy” behavior—and my results—were praised; nonetheless, it was a distraction from what I was feeling inside. In the end, over-exercise drove my hormones into the ground and crashed my immune system.

In her illuminating new book, 90 Seconds to a Life You Love, psychologist Dr. Joan Rosenberg, gives practical guidance and strategies for creating emotional confidence and resilience. She writes:

“As paradoxical as it seems, the answer is tied to your capacity to tolerate pain—or your ability to handle unpleasant feelings. The more you are able to face the pain you experience, the more capable you become. The essential keys to developing confidence, feeling emotionally strong, and being resilient involve an openness to change, a positive attitude toward pain, a willingness to learn from any experience, and a capacity to experience and express unpleasant feelings.”

Her “Rosenberg Reset”, which helps you move through unpleasant feelings, is a simple 3-step formula: One choice. Eight feelings. 90 seconds.

1. The “one choice” is to be present and to be aware of how you feel from moment-to-moment; this may include experiencing unpleasant feelings in the process.

2. The eight common unpleasant feelings include: 1) sadness; 2) shame; 3) helplessness; 4) anger; 5) embarrassment; 6) disappointment; 7) frustration; and 8) vulnerability.

3. You endure these unpleasant feelings by riding one or more 90-second waves of bodily sensations—like warm cheeks (e.g., feeling embarrassed), a pounding heart (e.g., feeling angry), or a heavy pit in the stomach (e.g., feeling deep disappointment)—that may accompany uncomfortable feelings. Pay attention: these physical sensations are how the body communicates our feelings to us.²²

Rosenberg contends that major life choices—a spouse/partner; the “perfect” job, the college of your choice—can influence the opportunities we have in life, but not our overall happiness, sense of peace and well-being.  Instead, she maintains, it is our moment-to-moment decisions that have a cumulative effect on our health and well-being.

For example, did you voice your true opinion at a work meeting? Did you trust your gut reaction on an awkward first date? Did you express how you really felt when a friend cancelled lunch last minute and rescheduled for the umpteenth time? All of these moment-to-moment decisions to address or ignore your feelings add up to how confident—and competent—you feel in navigating unpleasant emotions.²³

It is like building an emotional “muscle” that, over time, enables you to speak your truth. By consistently experiencing and dealing with difficult feelings, Rosenberg maintains, you increase your capacity to engage in courageous conversations, which can enhance relationships and deepen the purpose and meaning of your life.
Perhaps, it only makes sense that the root of the word “courage” is “cor”, the Latin word for “heart”. And the original meaning of the word “courage” was “To speak one’s mind by telling all one’s heart”.
 
 
 

Sources:

¹  Centers for Disease Control and Prevention, Heart Disease Facts.
²  Circulation. Nov. 2018; 139:1047–1056
³  AAFP.org
⁴  CDC. National Center for Health Statistis.
⁵  Herz. 2016; 41(6): 484–493.
⁶  Curr Atheroscler Rep.2008 Apr; 10(2): 117–120.
⁷  CDC: Division of Heart Disease & Stroke Prevention.
⁸  John Hopkins Medicine: Heart & Vascular Institute.
⁹  European Heart Journal.  2014 Jun 1; 35(21):1404-10.
¹⁰  Cleveland Clinic: Depression & Heart Disease.
¹¹  University of Iowa Hospital & Clinics.
¹²  Science Daily. Jan. 10, 2012
¹³  Circulation. Jan. 9, 2012.
¹⁵  Journal of the American College of Cardiology. Vol. 30, Issue 3, July 1997, pp. 774-779
¹⁶ Trends in Cardiovascular Medicine. Vol. 26. Issue 1. Jan. 2016, pp. 78-80.
¹⁷  Archives of General Psychiatry. Vol. 58, Issue 3, Mar 2001, pp. 221-227. University of Groningen.
^{19, 20}  HeartMath Institute
^{18, 21}  Stress in Health and Disease. Wiley-VCH. 2006.
^{22, 23}  90 Seconds to a Life You Love.  Joan I. Rosenberg. Little Brown. 2019.

Or, did you vow to have more energy, eat “healthier”, or to experience relief from uncomfortable symptoms, like chronic bloating and gas; joint pain; or skin conditions (e.g., acne or eczema) in the New Year?

And…did you resolve to achieve your health goals by eating less (or better), exercising more and/or having “more willpower”?

You are not alone.

The top 3 New Year’s resolutions for 2019, according to a recent Inc. survey were¹:
1. Diet or eat healthier (71%)
2. Exercise more (65%)
3. Lose weight (54%)

Also…among the top 10 were:
6. Quit smoking
9. Drink less alcohol

Unfortunately, only 8% of Americans successfully achieve their New Year’s resolutions, suggests a University of Scranton study. Every year, people tend to make the same resolutions (often health-related), pledging, on average,10 times, to change a potentially harmful behavior. This cycle of resolving to change—trying but not succeeding—is what social researchers call False Hope Syndrome; it is especially common among people trying to lose weight.

Many New Year’s health resolutions fizzle by end-January. In fact, Strava, a social network for athletes that tracks bike rides and runs, pinpointed the exact date that Americans are most likely to bail on fitness resolutions: the third Thursday of January, or January 17th in 2019!²  If you can stick with a new routine, habit or lifestyle for three months, research shows that you are more likely to succeed in achieving your New Year’s health resolution.³
______________________________

WHY YOU ARE HERE

If you are reading this, my guess is that you want to know: what does it take to be successful in reaching your health goals (like losing weight)—and to sustain them long term?  How do you become a “health warrior”, someone who perseveres—and succeeds—despite challenges, obstacles and distractions along the way?

Whether you want tolose weight, have more energy or improve your overall health, the key to achieving your goal is MINDSET.

To help you understand why mindset is so important, I am going to tell you about Caylie, a former client who has kindly agreed to share her story.
______________________________

CAYLIE’S STORY

Caylie is 27 and works in the fashion industry, where being tall, thin and beautiful is viewed as an asset. When Caylie came to see me, her main health goal was to physically transform her body. Ideally, she wanted to weigh 20 pounds less.

Trying to lose weight had been an ongoing struggle, one that felt both frustrating and discouraging. Caylie had done juice cleanses and Whole 30, a 30-day elimination-style diet program. She had tried “exercising more” but struggled to find a fitness routine that fit into her busy work schedule. Even when she did exercise more, it failed to produce the results she wanted. “Considering how much—and how rigorously—I worked out, I would have expected to be in better shape and to weigh less!” she said.

She had also been on hormonal birth control for 10 years. For many women who are on the pill, weight gain (even though it may be gradual) is often a side effect of taking synthetic hormones.

Caylie had had a checkered relationship with food. She grew up in a family that loved food, but she associated that “love” with overeating. And, the food her family enjoyed was not necessarily healthy or nutritious. Growing up, she said, nutrition was never a topic of conversation. From ages 12 to 14, Caylie perceived herself as “heavy” (even though she was thin) and either starved herself or took diet pills and laxatives to lose weight. It was an uphill battle for Caylie to develop a healthy emotional relationship with food and to view it as nourishment.  Over time, however, she became an adventurous foodie who appreciates quality over quantity. Along the way, she also began cooking, something about which she is passionate; this also reinforced a positive and healthy relationship with food.

Despite having a healthier relationship with food, Caylie could still be derailed by stress. “I had always been an ‘all-or-nothing’ type; as soon as I got slightly off track with whatever dietary or workout plan I was following, I would feel discouraged and throw it all away,” she said.

She came to me because: “I wanted to take control of my life,” she said, adding “I was tired of convincing myself that fad diets would jumpstart a proper lifestyle change. I wanted to give my body what it needed to be happy and in balance. And I knew that I needed education and coaching to get there.”

During the three months we worked together, Caylie demonstrated an open mind and a willingness to do the work.

Awareness.  Where is your body right now? Cultivating awareness of what makes your body feel good—or not—is key. Caylie kept a food diary, tracked her digestion, and rated biomarkers of hormone balance on a daily basis. She also weighed and measured herself once a week. We also reviewed her bloodwork from a recent annual physical to get a sense of her inflammation status and any potential nutrient deficiencies.

Education.  Knowledge is power. Using the information, resources (including my eating plan) and the customized guidance that I provided, Caylie learned about the important roles the gut health and hormones played in weight management. She was able to make informed decisions about what was best for her body: “I assumed that I had damaged my metabolism because of my unhealthy weight loss tactics as a teenager. Understanding the science behind hormone balance and a healthy metabolism has been very empowering for me.”

Action.  Are you willing to take purposeful action?  Caylie was. She switched from hormonal birth control to a non-hormonal form. She accepted the reality that her body reacts negatively to gluten, dairy and nightshades and has removed them from her diet. She has switched up her mostly cardio workouts to include interval training and weight training. She makes an effort to cook—even with a busy schedule.
_________________________________

The Results  

Caylie lost inches, most noticeably around her waist!

She stopped caring about the number on the scale. “In the past,” she says, “I could physically feel AWFUL, but that did not matter….as long as I had achieved my goal weight. Now, I am happiest when my body feels light because I am not eating foods to which I am reactive—and I appreciate the inches that I’ve lost!”

She continues to use the tools from her program to stay on track. “Whenever I feel like I’m in a slump—for example, if I’ve been traveling a lot—I go back to logging my food and measurements because it helps me hold myself more accountable.”

Caylie is now mindful of meal timing and how foods can affect her mood and energy level.

She has a more balanced perspective about exercise. “It was hard to let go of the idea that ’more exercise is better’ because I would not feel like I had really worked out unless I exhausted myself.”

When it comes to achieving a healthy weight, Caylie has shifted to a “progress—not perfection” mindset. Her main takeaway? “The key to long-term success,“ she says,  “is understanding that backsliding and slip-ups are not the end-all. I now feel like I have an arsenal of knowledge to get me over the hump if I feel unmotivated or stressed about work. Instead of hoping for a “quick fix” or dramatic (unsustainable) results, I now have healthier expectations about my body and what it takes to nourish it. I appreciate the lasting, positive changes that I have made.”

The confidence that you develop from being proactive about your health can spill into other areas of your life. By the end of three months, Caylie felt like she looked good, AND she felt good. Shortly after we completed our work together, Caylie received a significant promotion at work!
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8 MINDSET TIPS FOR ACHIEVING HEALTH GOALS

Caylie exemplifies how mindset is key in achieving results. In my practice, I have found the clients who succeed in making sustainable strides toward their health goals share the following mindset qualities…

1.  I am willing to invest in my health.

Maybe you’ve consulted Dr. Google, read endless blogs, engaged in Instagram detoxes or fitness challenges, or tried a diet that worked wonders for your best friend, co-worker or sister. Yet, you STILL CAN’T LOSE WEIGHT, or you still feel exhausted. Getting help from someone who has helped others achieve the results you want—whether it’s me or someone else—can help take the guesswork out of a health challenge. Having support, guidance and education can help you stay on course—even when there are setbacks.

2.  I am willing to use integrative and alternative health practitioners—functional medicine doctors, naturopaths, acupuncturists, chiropractors, nutrition health coaches, etc.—who address my body, as a whole (not just my symptoms), to reach my health goals.

A conventional medical doctor may not be an ideal one-stop shop for the answers you need to resolve your health issues. Why? Because an appointment with a medical doctor lasts, on average, between 9 and 13 minutes, depending on the reason for your visit.⁴  More often than not, you will leave that visit with a prescription for a drug, a surgery recommendation, birth control pills, or an anti-depressant, which may temporarily relieve your symptoms, but not address the underlying root cause.

Besides recommending that you “lose weight” or “reduce stress”, conventionally trained medical doctors rarely provide guidance re: nutrition or lifestyle habits—they simply don’t have the time. It is also important to understand: despite the connection between poor diet and many chronic diseases and conditions, most medical schools in the U.S. teach less than 25 hours of nutrition over 4 years—and less than 20 percent of medical schools have a single required course in nutrition, according to Dr. David Eisenberg, adjunct associate professor of nutrition at Harvard T. H. Chan School of Public Health.⁵

Keep in mind: conventional medical doctors are not necessarily up to date on the latest healthcare research or newest treatment protocols. If you ask whether eating gluten can cause inflammation in the gut, they may emphatically say “No!”  This is because it can take as long as 17 years for new research findings to enter a medical practice; even then, only a fraction makes it in, researchers have found.⁶

3. I am willing to keep an open mind.

Shoshin, a Zen Buddhism word meaning “Beginner’s Mind”, is the practice of keeping your mind a metaphorical blank slate when you are learning something—even if the subject is one on which you may be well-versed.

Beginner’s mind is both an attitude and a mindset. By releasing expectations and preconceived ideas about something (e.g., I will lose weight if I religiously count calories—or points), you are better able to see and experience things with an open mind, fresh eyes and curiosity—just like a beginner.

For example: “I am willing to believe that regularly exercising more and eating less may create hormone imbalances that actually lead to weight gain.”

4.  I am willing to track my progress.

You cannot improve what you don’t measure.  Knowing your weight, body fat percentage, body measurements, hormone status, blood sugar and inflammatory markers, can trigger anxiety and apprehension in some people.

But…feel the fear—and track your measurements and bloodwork anyway. Ignorance is not bliss when it comes to your health. By consistently monitoring your progress, you get valuable feedback that enables you to course-correct habits that may be preventing you from reaching your health goals.

For example: “Wow…when I slept 5 hours every night for a week (because I was going to bed at 1am), I gained 4 pounds; my body fat % went up by 2%; and my waist size grew by 1-inch. I need to make sleep a priority!”

5. I am willing to make changes that may initially feel VERY uncomfortable.

As humans, we naturally resist change (especially ones that taste delicious or feel good in the moment!). I often ask clients to remove inflammatory foods, such as sugar, caffeine, alcohol, gluten and dairy, for a period of time. It may seem inconceivable to give up food (pizza! toast! ice cream!) and drink (coffee! wine!) that is perceived as “essential” to our existence. When they do, however, my clients often discover—after an initial adjustment period—the foods they once craved do not make them feel good, or they are less dependent on foods they thought they could not live without.

6. I am willing to take action (and do the work).

Nothing changes if nothing changes.

Health is not something that happens TO you. Whether you work with a conventional medical doctor or an integrative practitioner with a holistic approach to losing weight or improving your overall health, you have to be willing to take action—and do the work.

In my practice, the clients who experience positive results show up for their sessions (no excuses, no last-minute appointment cancellations), having done the work. They log what they eat every day. They track their weight and body measurements once a week. They use the resources, guidance and education that I provide to make healthy food choices and adjust lifestyle habits (if necessary). They experiment with suggested recipes. They try to incorporate my time management and lifestyle suggestions. They pay attention to their bodies and give me feedback. They work with me to understand what works for their unique body—and what doesn’t.

7.  I understand that “the obstacle is the way”, and I am willing to persevere.

Whether it’s feeling low energy or burned out; having stomach pain, bloating or gas; managing adult acne, joint pain, low mood or anxiety, your symptoms can serve as “the obstacle”—a challenge that forces you to grow in a way that makes reaching your health goals possible.

For example, if you want to lose weight, all of your previous unsuccessful attempts to do so—by counting calories, joining Weight Watchers or exercising more—may feel like “obstacles”.  But, if you are willing to dig deeper, your previous failed attempts may inspire you to learn, for example, how hormones, the state of your gut health, food intolerances and trauma can affect your ability to lose (or gain) weight. Having this knowledge may then motivate you to change in ways that enable you to achieve sustainable weight loss.

8.  I am committed—no matter what.  

Planning ahead, whenever possible, is one of the best strategies for staying committed to healthy eating. Have a busy travel schedule looming?  Plan how and where you can eat quality meals. Meeting friends for dinner? Research the restaurant’s menu online and decide what you’re going to eat in advance. Going to a family reunion where most family members could care less about “eating healthy”?  Be prepared to ignore or redirect any running commentary about your food choices; offer to bring a dish; or plan an early exit strategy.

Clients who successfully reach their goals understand that life happens, and they make the best possible choice in any given situation. Commitment is about progress—not perfection. Every meal, every social function, every lifestyle habit is an opportunity for you to choose “health”. Without apology.

Sources

¹   Inc.  Jan. 1, 2019
²   Citylab.com.  Jan. 16, 2019.
³   Psychology Today.  Jan. 3, 2013.
⁴   Statista.com 2017
⁵   Harvard School of Public Health.  2017. 2017
⁶  Journal of the Royal Society of Medicine.  2011 Dec; 104(12): 510-520.

And, in an era of medical insurance with high deductibles…NOT making the time to care for yourself can cost you—in a big way. Keep reading if you answer “yes” to any of the following scenarios.

Do you have medical insurance with a high deductible for both “in-network” and “out-of-network” providers?

Do you put off scheduling your annual physical because you are “too busy” or you “feel fine”?

Do you shrug off chronic symptoms—such as low energy, anxiety, weight gain, an expanding waist line, yeast infections, brain fog or memory issues, an inability to sleep, joint pain, digestive distress (gas, bloating, constipation, diarrhea)—as a “normal” part of the aging process?

Do you assume that your doctor would surely alert you if you were headed toward a chronic health condition, like diabetes, or an autoimmune disease, such as Hashimoto’s?

Considering that more than 250,000 Americans die each year from medical errors—the third leading cause of death behind heart disease and cancer, according to a 2016 John Hopkins study¹—it is to our detriment to rely solely on medical doctors to tell us what is wrong with our bodies and why we feel the way that we do, whether we feel depressed, panicked, overwhelmed or chronically fatigued.

A visit with a conventional medical doctor is often short (typically, between 9 and 13 minutes, depending on the reason for your visit.²).  Only 11% see a patient for more than 25 minutes. And, more often than not, you will leave that visit with a prescription for a drug, birth control pills or an anti-depressant, which may temporarily relieve your symptoms, but will not address the underlying root cause.

When my client Scott thought he had appendicitis after waking up with excruciating abdominal pain last October, he headed to the hospital emergency room, where doctors performed a manual exam, ran some bloodwork and a urine test.  They concluded that Scott did not have appendicitis and suggested more tests. Conscious of his high medical deductible, Scott declined. He did, however, show me a copy of the lab work that the doctors had run.

I’m not a doctor, but I noted that his liver enzymes were double what they had been just 3 months ago. Yet, according to the lab’s (liberal) reference range, his liver enzymes were still within “normal” range.  I asked Scott if he had been drinking more alcohol, taking OTC pain relief medications (eg, Tylenol, aspirin, ibuprofe­­n), antibiotics, or cholesterol-lowering drugs, all of which can contribute to elevated liver enzymes.  He sheepishly admitted that, yes, because of work-related stress, he had been drinking more.  I asked him to stop drinking alcohol for 30 days.  He did, and almost immediately, his pain subsided.

Scott paid $1,500 out-of-pocket for that emergency room visit.  But because he had invested in working with me on his nutrition and lifestyle habits, he likely saved time and money testing for a costly “condition” that could potentially be prevented by modifying his diet and /or lifestyle.

Unfortunately, you can’t expect your medical doctor to give you nutrition guidance.  If you’ve ever had a doctor tell you to “lose weight”, and that’s the end of his or her advice…you’ll understand. Despite the connection between poor diet and many chronic diseases and conditions, most medical schools in the U.S. teach less than 25 hours of nutrition over 4 years—and less than 20 percent of medical schools have a single required course in nutrition, according to Dr. David Eisenberg, adjunct associate professor of nutrition at Harvard T. H. Chan School of Public Health.³

That’s why self-care is so important.

What exactly is ”self-care”?  Self-care is about identifying what you need to feel your best mentally, emotionally and physically—and then taking steps to meet those needs. Think of your own body as a child assigned in your care. How would you treat yourself then?  By establishing an intimate relationship with your body, you become more attuned to when it feels “off”, and can take proper steps to correct course.  Good self-care can help reduce anxiety and depression, increase productivity, and improve the quality of relationships with yourself—and with others.

Here are 10 important ways to care for yourself:

1.  Know your vital statistics.

Would you start investing in stocks and mutual funds without reconciling your checkbook?  Same idea when it comes to your health. You cannot improve what you do not measure.  This includes your blood pressure, HDL (good cholesterol), triglycerides, weight, waist measurement, BMI (Body Mass Index) and body fat percentage.  I like this scale which measures both weight and body fat percentage. You can also use this hand-held fat-loss monitor to track BMI and body fat percentage.  If you have a dysfunctional relationship with the scale, track your waist measurement.

Your waist size is significant. If most of your body fat is around the waist, you are at increased risk for heart disease and diabetes.⁴

You need to be pro-active about self-care if your waist size is:
–Greater than 35 inches (WOMEN)
–Greater than 40 inches (MEN)

2.  Know your blood sugar numbers.

Type 2 diabetes (T2DM) is a modern-day epidemic.  While being overweight or obese greatly increases your risk of diabetes, thin people can—and do—get diabetes.^{5, 6}  That’s why it’s important to know your fasting blood glucose and your hemoglobin A1c.

Optimal fasting blood glucose:  Less than 85 mg/dLOptimal hemoglobin A1c:  Less than 5.5%

3.  Schedule regular health screenings.

Ignorance is not bliss. On a yearly basis, you want to schedule a comprehensive physical exam and a total-body skin check (for skin cancer). Men will want to regularly screen for prostate cancer (from age 40).  Women can monitor their breast health with manual self-exams and thermography or mammogram screenings (from age 40; earlier if there is a family history of breast cancer).  Colorectal cancer screening (for men and women) generally starts at age 50.

4.  Water yourself.

Many clients in my practice tell me they “forget” to drink water. In our fast-paced lives, drinking water can seem like a no-big-deal oversight. The consequences of dehydration are not trivial, however: fatigue, headaches, constipation, muscle cramping, irritability and/or mental confusion, rapid heartbeat and rapid breathing, among other symptoms. Chronic dehydration can lead to kidney stones and liver and muscle damage. Aim to drink half your body weight in ounces.  I like this easy-to-tote 22 ounce BPA-free glass water bottle for hydrating on-the-go.

5.  Swap out a high-sugar breakfast for a protein-rich first meal.

A “high sugar” breakfast can look like a bagel, toast, cereal, muffins, fruit smoothie, commercial green juices, fat-free yogurt with fruit, or flavored instant oatmeal.  Whether you eat your first meal at 6am or 10:30am, include protein to help stabilize blood sugar and ward off afternoon sugar cravings. Some ways to work in protein: Hard-boiled eggs, a zucchini-tarragon frittata, coconut flour pancakes, hot quinoa porridge, or ground turkey tacos, using lettuce wraps—not store-bought taco shells.  I personally like sardines and avocado, poached salmon, or cast-iron skillet cardamom-spiced chicken tenderloins, paired with leafy greens, for breakfast.

6. Cook for yourself and/or your family.

Preparing home-cooked meals is a nourishing act of self-love and an expression of love.  Here’s why I cook—even when I feel dead tired at day’s end.  Start with one home-cooked meal a week and work your way up. Having a slow cooker and a cast-iron skillet makes it easy to batch-cook in advance or prepare quick and healthy meals on the fly.

7.  Move.

Do you sit at work all day? Then, go home and “relax” by binge-watching Netflix, posting to social media, or surfing the Internet past midnight?  Consider getting up off the couch.  Humans are designed to move.  Our bodies crave movement. I’m not talking about spending hours at the gym or training for a marathon.  Our ancestors were in constant motion—walking, sprinting, carrying (food, wares, their children), chopping and gathering wood, and preparing food.  Excessive sitting (8 to 9 hours a day) is associated with a slower metabolism, higher blood pressure, elevated cholesterol, reduced insulin sensitivity, increased risk of heart disease and weakens the bones.⁷  Studies suggest that 30 to 60 minute of vigorous exercise alone doesn’t eliminate the health risks of prolonged sitting.^8.9  Simply choosing to walk more confers excellent health benefits.

8. Choose to buy and eat organic foods.

Feed your body quality food.  Organic foods contain more nutrients, such as antioxidants and other beneficial compounds, than conventionally grown.

A meta-analysis published in the British Journal of Nutrition found pesticide residue to be four times higher in conventional crops, which also contained a significantly higher concentration of cadmium, a toxic metal and known carcinogen.¹⁰ Unfortunately, pesticides are absorbed by plants and cannot be “washed off”. Characterized as endocrine (hormone) disruptors and obesogens, pesticides have been linked to decreased sperm count, erectile dysfunction, male infertility, ovarian disorders, thyroid problems, decreased fertility in women, low birthweight, obesity and diabetes.  The good news?  Today, affordably priced fresh and frozen organic produce can be found everywhere, from Whole Foods and Amazon, to Target and Wal-Mart.

9.  Sleep!

Shortchanging yourself on sleep means that you’re cheating yourself out of good health.  If you’re doing everything right—in terms of diet and daily movement—yet still struggle with losing weight or healing from an autoimmune disease or chronic health condition, look at your sleep.  Studies link regular, insufficient sleep (less than 6 hours per night) with weight gain, higher body mass index (BMI), obesity and diabetes.  Chronic sleep deficiency can affect mood, weaken your immune system, elevate blood pressure and increase risk of heart disease.¹¹

For many people, alcohol—a glass of wine or a nightcap—is a go-to sedative.  Yes, alcohol can make you feel relaxed and drowsy.  But…in addition to contributing excess sugar calories and placing additional burden on your liver to process it, alcohol disrupts sleep by exacerbating sleep apnea and breathing disorders, and by causing fragmented sleep, decreasing the amount of REM sleep you get. REM is important for memory and processing learning.¹²

Women absorb more alcohol and are especially vulnerable to the sleep-robbing effects of alcohol. Aim for 7 to 8 hours of quality sleep.

10.  Cultivate healthy ways to express or release your emotions.

Too often we stuff down uncomfortable feelings—anxiety, depression, grief, anger, even boredom—with food, alcohol and/or sugar. Connecting with your emotions is an important part of self-care.  Repressing emotions takes a physical toll on your body, manifesting as aches and pains, weight gain, hormonal imbalances, fatigue and anxiety.

You can address your emotional well-being by working with a therapist who feels right for you. In my own health journey, I worked through a deep sense of unrelenting grief with a holistic therapist and reiki practitioner to release and heal that emotion. You can also express or release your emotions through dance, photography, painting, music, writing or meditation. Since the age of 12, I have been journaling, which, as it turns out, can have quantifiable health benefits. In his research, Dr. James Pennebaker, Chair of the Psychology Department at the University of Texas at Austin, found that “expressive writing”—writing your thoughts and feelings about emotionally challenging or traumatic experiences—can help boost immune function, lower blood pressure, reduce symptoms of asthma and arthritis, and improve sleep in cancer patients.¹³

Sources

¹    BMJ 2016; 353:i2139
²    Statista.com 2017
³    Harvard School of Public Health, 2017
⁴   NIH, National Heart, Lung and Blood Institute
⁵   Indian Journal of Endocrinology and Metabolism, Jul 15, 2011
⁶   World Journal of Diabetes, May 15, 2015
^{7, 8} Chris Kresser, The Paleo Cure, 2014
⁹   American College of Cardiology, Cardiosmart.org
¹⁰  British Journal of Nutrition  2014 Sep 14;112(5):794-811
¹¹  Division of Sleep Medicine at Harvard Medical School
¹²  Alcoholism: Clinical and Experimental Research
¹³  American Psychological Association, Monitor on Psychology, June 2002

For example: Do you avoid eating red meat because you believe that it will give you heart disease? Do you wonder why dark chocolate—perhaps a frequent craving—has heart health benefits?  Do you believe that eating “low-fat” is heart smart?  Do you think that you are immune to getting heart disease because you’re only in your 20s or 30s?

First, it’s important to understand the two main drivers of heart disease: inflammation and oxidative damage.

Chronic low level inflammation at the cellular level—known as the “silent killer”—can develop without pain and also lead to obesity, diabetes, cancer and heart disease. Oxidative damage occurs when cells have been exposed to oxygen (think apple slices that turn brown because they were exposed to oxygen), leading to the creation of unstable molecules called “free radicals”. Damage from free radicals causes inflammation, which damages your DNA, cell membranes and tissues. In turn, this chronic inflammation can produce an abundance of free radicals, which then creates more inflammation. A vicious cycle ensues.

What causes inflammation and oxidative damage?  The main offenders are (but are not limited to):

1)    Chronic, ongoing stress
2)    Smoking
3)    A poor, high sugar diet
4)    A sedentary lifestyle

Relative youth (being in your 20s or 30s) does not provide immunity from heart disease. The Bogalusa Study, a long-term community study of a bi-racial population in a small Louisiana town, found that causes of adult heart disease actually begin in childhood—as early as age 8.  According to the study, documented anatomic changes occur by 5 to 8 years of age.  Ideally, a heart-healthy lifestyle begins in childhood.

Here’s the great news… Heart disease can largely be prevented, even reversed, through diet and lifestyle changes.
 

Making the following shifts can go a long way towards protecting your heart.

 
1.  Manage your blood sugar!
Studies show blood sugar imbalances contribute to heart disease. Stabilize your blood sugar by eating regular meals that include protein, healthy fat, fiber and—depending on your carbohydrate tolerance—a low-to-moderate amount of healthy starch carbohydrates (e.g., sweet potatoes, winter squashes, etc.) at every meal.
 
2. Choose grass-fed red meat (and AVOID factory-farm and processed red meats).
Despite alarmist headlines that warn “eating red meat increases risk of heart disease!”, humanely raised animal protein and healthy fats have their place in a heart-healthy diet.  Not all meat is created equal!  Animals raised in factory farms endure stressful living conditions, are given antibiotics, fed GMO grains, along with waste by-products, and are more likely to be contaminated by bacteria.  On the other hand, animals raised on pasture eat their natural diet (grass) and contain less overall fat and more heart disease-fighting antioxidants, like vitamin E.  Pasture-raised animals (meaning they eat grass from start to finish—no grains), such as beef, lamb, bison and game, are excellent sources of lean protein and healthy fats, including conjugated linoleic acid (CLA, which has been linked to long-term weight management) and omega 3 fats (yes, the same omega 3 in wild-caught salmon), which can help stabilize blood sugar and raise HDL (good cholesterol).
 
3.  Get enough zinc.
A little zinc (8 to 11 mg is the daily recommended allowance) goes a long way.

But, as we age, zinc levels tend to decrease—just as cardiovascular risk increases.  Zinc is a trace mineral involved in many enzymatic reactions and essential functions in the cell. Low zinc levels are associated with a greater susceptibility to oxidative stress. Studies have found that zinc levels are often significantly lower in people with heart-related conditions, such as atherosclerosis (scarring of the arteries due to fatty plaques), coronary artery disease, angina and cardiac ischemia (reduced blood flow to the heart).

In a recent study, University of Leicester researchers found that zinc plays an important role in regulating heartbeat and promoting normal cardiac function. Your body absorbs approximate 20 to 40% of zinc in food. Animal foods, such as oysters, grass-fed beef, pasture-raised lamb, and unsweetened dark chocolate, are excellent sources of zinc—and better absorbed than zinc from plant foods. 

Zinc is best absorbed when taken with a meal containing protein. Don’t begin supplementing with zinc without first asking your doctor to run a Zinc RBC (Red Blood Cell) blood test to determine if you have a zinc deficiency.
 
4.  Watch your sugar intake.
Eating a high sugar diet is associated with a significantly higher risk of dying from heart disease—even if you are not overweight, according to a major study published in JAMA Internal Medicine. Over a period of 15 years, researchers, who tracked participants’ added sugar consumption as it related to heart disease, found that the chances of dying from heart disease rose in tandem with the percentage of sugar in the diet—regardless of age, sex, physical activity level and body mass index. Drinking sugar-sweetened beverages is also associated with higher rates of death from heart disease.

Sugar is not just in foods that taste obviously sweet.

Today, sugar is added to most packaged, processed and prepared foods, including fast food, takeout and restaurant fare. Bottom line: Read labels!  A food, like yogurt, marketed as “low fat” is high in sugar. And, when eating out, ask what ingredients are going into your meal.
 
5. Supplement with magnesium.
If you frequently crave chocolate, you are likely craving magnesium. Known as the “calming” mineral, magnesium is essential for heart health. Responsible for over 700 enzyme-activated biochemical reactions in the body, magnesium plays a vital role in regulating blood pressure, heart rate and blood sugar levels.  Low levels of magnesium are associated with angina, congestive heart failure, ischaemic heart disease (reduced blood supply to the heart), cardiac arrhythmias, high cholesterol, hypertension (high blood pressure) and other conditions, including anxiety and depression.  A high sugar diet, alcohol, chronic stress and long-term use of prescription medications deplete your magnesium stores. 

Unfortunately, modern farming methods have depleted our soils, making it virtually impossible to get adequate magnesium from food alone. You can ask your doctor to run a Magnesium RBC (Red Blood Cell) blood test to determine deficiency, but you are likely to “feel” a magnesium deficiency as it often manifests as significant symptoms, including PMS, problems sleeping, anxiety, mood swings, high blood pressure and cardiovascular disease.   I recommend the following brands of magnesium (click on the links): Magnesium Glycinate and Magnesium Citrate/Malate.
 
6.  Avoid or minimize alcohol intake.
Despite what you may have heard otherwise, alcohol is not a health food!  Sorry.  Alcohol—yep, including red wine—can raise triglycerides, contribute to fatty liver and create blood sugar imbalances. High triglycerides can contribute to hardening of the artery walls, increasing your risk of heart disease. Alcohol, including wine, will increase levels of insulin, the fat-storing hormone.

Chronically high insulin levels leads to insulin resistance, which manifests in many chronic conditions and diseases, from obesity and diabetes, to rheumatoid arthritis and cancer. Insulin resistance also causes inflammation—a primary risk factor for heart disease.
 
7.  Be proactive in addressing negative emotions.
The mind-body connection is powerful. In a study, published in Biological Psychiatry, University of Pittsburgh researchers found a strong association between negative emotions, brain circuitry, inflammation and heart disease. How well someone responds to negative emotions, such as stress, anxiety, fear, anger and depression, is linked to their risk of having a heart attack or stroke. 

Increasing positive emotions through laughter, mindfulness, meditation and strong social connections, as well as stress management practices (like regular daily movement), can reduce inflammation; and, consequently, reduce your risk of heart disease.
 

Recipes for a Well-Fed Heart

Skillet-Cooked Lamb Steaks
Cowboy (Rib-eye) Steaks with Espresso Rub
Braised Lacinato Kale Chiffonade
Ultra-Dark Chocolate Sweet Potato Brownies
No Guilt Flourless Chocolate Cake