Stress can often be associated with anxiety that you may experience on a daily basis. Today, more and more adults and teenagers feel the effects of stress on a regular basis and need help developing healthy coping skills.
Juggling too many tasks and large workloads and constantly being plugged in only adds to the stress load. Some people are even stressed about being so stressed! Despite popular theory, not all stress is bad.

A healthy state of stress is described as the “fight-or-flight” response. The “fight-or-flight” response is an important function that helps you in moments of imminent danger. During this response, hormones are released to help prepare appropriate muscles for flight, while energy is diverted from unnecessary places. If you are trying to run away from, say, a bear, your body will divert more energy to using your legs and less on digesting what you ate for lunch. As the name implies, you either fight off the dangerous situation or your run away from it. This type of stress is a healthy bodily response. Fortunately in the 21st century, most of us are not running away from bears.
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Chronic stress, the type of stress many people experience today, is not at all beneficial. A variety of things contributes to daily stress; everyone has different stressors. Often unhealthy methods are used to alleviate stress, actually making it worse. Chronic stress is detrimental to the body, and toxic methods to alleviate it are harmful as well. However, there are many techniques, mindset changes, and adaptations that can help reduce stress in your life or at least help you to develop better coping skills.

Stress reduction

1. Meditation is a group of relaxation practices that may help reduce your daily stress. This practice may involve silence and self-reflection and can be performed in a variety of ways. Some may prefer a guided meditation as opposed to complete silence. Guided meditations can be found online and on a variety of apps. Others prefer visual imagery as meditation, and still others prefer progressive muscle relaxation. No matter which form of meditation you choose to participate in, taking time for yourself every day is an excellent tool for stress reduction that also promotes emotional well being.
2. Knowing a few relaxing breathing techniques can also be helpful. Controlling your breath can help relax the body, thus reducing stress. Breathing techniques are often used in meditation and yoga. Try a “3 x 3 x 3” breathing next time you are stressed: Breathe in for three seconds, hold your breath for three seconds, and then exhale for three seconds. Repeat this three times and see if you can tell the difference in your stress levels. There is a variety of other techniques that you can research online to help you feel calm during stressful moments.
3. Exercise is also beneficial for stress reduction. Physical activity helps release nerves, jitters, and anxieties and on a chemical level helps regulate the neurotransmitters associated with stress. Even a simple 30-minute walk outside will do wonders for your stress levels. Try finding a physical activity you enjoy and set aside time to participate in it on a regular basis. Stay consistent, and soon you will notice a reduction in stress.

Nutrition
Like exercise, what you eat also affects your stress levels. Eating healthy foods such as fruits and vegetables will help reduce stress. Processed foods, such as potato chips, desserts, refined grains, and fast food, cause fatigue and bloating and often result in an increase in stress. Since chronic stress can produce chemicals harmful to the body, including colorful foods high in antioxidants will help reduce the effects of those chemicals. Look for high-antioxidant foods like goji berries, blueberries, and pecans. Keep in mind the phrase “you are what you eat.” If you want to feel less stressed, opt for a healthy diet.

Multitasking
A common habit today is multitasking, challenging your brain to do more than one activity at the same time. It also challenges your body to keep up with all of these tasks at the same time without spiraling out of control. If you want to reduce stress, break this mindset and learn to focus on one task at a time. Sometimes we may need to juggle a variety of tasks, but trying to focus on just one task at a time will help to reduce your stress levels.

Living in the moment
Many people today are incredibly anxious either because they are continuously focused on the future or depressed from dwelling on the past. Trying to live in the moment helps to reduce stress because all that matters is what is happening then and there.
Stress reduction is paramount for maintaining a healthy body. Daily activities like eating nutritious foods, exercising, and meditation are easy to integrate and can help immensely with stress reduction. Try making changes one at a time to reduce stress so you too can live a fruitful and happy life.

References:

• Weissman J, et al. Disparities in health care utilization and functional limitations among adults with serious psychological distress. J Psyc Serv 2017: 653-659
• Jansen, Arthur S P, et al. Central command neurons of the sympathetic nervous system: Basis of the fight-or-flight response. Science. 1995:644
• Horowitz, S. Health benefits of meditation: what the newest research shows. Alter Comp Ther. 2010; 16(4):223-228

Submitted by the Metagenics Marketing Team

Because many adults have fond memories of carefree childhood days spent roaming the woods with their friends, swimming at the creek, or just hanging out eating ice cream after school, it’s hard for them to picture that a majority of today’s children are as prone to stress as a busy executive.
Pressure from parents, teachers, coaches, and peers can cause children to develop anxiety, to have trouble sleeping, and to turn to unhealthy foods and even alcohol or drugs in an attempt to alleviate their pain. Teaching children healthy, constructive ways to handle stress is essential in today’s busy world.
Here are eight powerful and practical ways to help your child destress and relax in a world that is often overwhelming:

1. Resist over scheduling: Many children have nearly every waking moment of their lives scheduled, from the time they wake up to the time they go to bed. School hours, after-school practices or lessons, then dinner and homework leave little to no room for free time just to daydream or relax. Many children are so used to this routine, they don’t realize they are over scheduled. Take a good look at how your child’s day is structured. All children need free time to rest and relax, so began to build this time into your child’s day. Their bodies and their brains will be better for it!
2. Make family dinners a habit: Regularly eating dinner with your children is one of the most important things you can do for their physical and emotional health. Adolescents who eat regularly with their families show increased self-esteem, do better in school, and have a much greater chance of not developing obesity in young adulthood.1,2 In addition, families who eat dinner together generally consume healthier foods in the form of more fruits and vegetables and fewer highly sweetened beverages.3 That’s good for everybody!
3. Get outside: In our modern world, parents are increasingly reluctant to allow their children time for free, unstructured play out of doors. Much of this reluctance stems from fear of accidents or abduction by a stranger. As a consequence, many children are alienated from the natural world and grow up with an unhealthy fear of being outdoors. There is a growing body of research that clearly demonstrates that children greatly benefit from time outside. Exposure to sunlight and the natural elements benefits children not only physically, but emotionally as well and acts as a powerful buffer to stress.4
4. Get a pet: Researchers at the University of Florida were among the first to document the protective effects of pet ownership in children. In a study of children 7 to 12 years of age who underwent a stressful experience, the children who had their dogs present with them had lower levels of stress than the children who were accompanied by a parent or who had no social support at all.5 Pets are wonderful companions. They love unconditionally, teach responsibility, and help children connect with other people. So take a trip to your local rescue organization and bring home a four-legged friend!
5. Give your kids some vitamin ZZZZ: Quality sleep is crucial for children’s health. Sleep impacts your child’s mood, affects learning and behavior, and is vital for brain health. When children are chronically stressed, circulating stress hormones like cortisol remain elevated at night, and glucose is also increased, leading to an increased incidence of obesity, diabetes, and even heart disease.6 A regular bedtime, especially on school nights, to ensure your child gets enough sleep is essential. Toddlers (1 to 2 years old) need 11 to 14 hours of sleep each night. Preschoolers (3 to 5 years old) need 10 to 13 hours, school-aged children (6 to 13) should be getting 9 to 11 hours, and teens (14 to 17) function best on 8 to 10 hours a night.7
6. Limit screen time: Your child’s developing brain is an extremely sensitive organ, and overexposure to electronic screens in the form of smartphones, tablets, video games, and television can easily overload your child’s sensory system, disrupt your child’s natural biological clock, and lead to depression and sleep disorders.8 In addition, too much screen exposure can increase cortisol, the body’s stress hormone. So put a limit on screen time and don’t allow children to use electronic devices at night before bed. Some clinicians are even recommending an “electronic fast,” the total elimination of all electronic devices for several weeks, in order to reset the child’s nervous system.
7. Get up and move: Exercise can not only benefit your child’s cardiovascular system, regular physical activity can also help your child’s body handle stress more efficiently. In a study conducted with 258 8-year-old children in Finland, researchers found that children who had regular moderate or vigorous physical activity responded to a stressful situation with no or a very small increase in cortisol (a stress hormone) compared to children who got less exercise.9 In addition to its powerful stress-fighting ability, exercise helps strengthen the heart and circulatory system, helps reduce blood sugar levels, helps to control weight, makes your child’s bones stronger, and increases levels of serotonin, the “feel-good” chemical the brain releases after vigorous physical activity.9 Soccer anyone?
8. Work on yourself: If you are stressed out as a parent, it’s incredibly hard not to pass on the negative effects of that stress to your children. In fact, your ability to handle stress in your own life is a very good predictor of how well you relate to your children as well as how happy your children are. Being a parent can be incredibly satisfying, and at times it can also be extremely stressful. Just be aware that your stress levels, if left unmanaged, could be damaging the health and well-being of your children. So take some time for yourself to get that in check. All of these suggestions aimed at your children are good for you as well!

References:

1. Harrison ME et al. Systematic review of the effects of family meal frequency on psychosocial outcomes in youth. Can Fam Physician. 2015;61(2):e96-e106.
2. Berge JM et al. The protective role of family meals for youth obesity: 10-year longitudinal associations. J Pediatr. 2015;166(2):296-301.
3. Fink SK et al. Family meals and diet quality among children and adolescents in North Carolina. J Nutr Educ Behav. 2014;46(5):418-422.
4. Bento G et al. The importance of outdoor play for young children’s healthy development. Porto Biomedical Journal. 2017;2(5):157-160.
5. Kertes DA et al. Effect of pet dogs on children’s perceived stress and cortisol stress response. Soc Dev. 2017;26(2):382-401.
6. Pervanidou P et al. Metabolic consequences of stress during childhood and adolescence. Metabolism. 2012;61(5):611-619.
7. Phruthi S et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016;12(6):785-786.
8. Hale L et al. Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Medicine Reviews, 2015, 21, 50-58.
9. Martikainen S et al. Higher levels of physical activity are associated with lower hypothalamic-pituitary-adrenocortical axis reactivity to psychosocial stress in children. J Clin Endocrinol Metab. 2013;98(4):E619–E627.

Submitted by the Metagenics Marketing Team

Stress is a six-letter word, and we all have some of it in our lives. However, the way you respond to stress is uniquely yours. Whether the stress you are facing is the good kind, such as planning for a wedding, or the not-so-good kind such as confronting a difficult coworker situation, knowing how you respond to stress (your “stress type”) can help you better support yourself through challenging situations.

Fight or flight? Which one is right?
When it comes to stress, perception is everything. That is why your body usually reacts to stress with an instinctive “fight or flight” response—even if there is no actual threat. Levels of the common stress hormones, cortisol and adrenaline, can surge dramatically with tension and affect sleep, mood, performance, and the ability to think clearly—particularly if stress is ongoing.1 By knowing your stress type, you can better determine which methods, such as nutrition and exercise or meditation and mindfulness, can help you tackle the emotional pressure you feel.
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Types of stress response
Which type of stress response rings true with you?

• Wired, tired, and stressed
  • Is your life so hectic that you forget to take care of yourself? Do you feel burned-out, flushed, and overheated when stressed? Is sleep difficult for you, and do you feel like you cannot calm down? If you answered yes to one or more of these, then you’re more likely to be the stressed and wired type.

• Woeful in a worried world
  • Sleep is on your wish list, but you’re not getting much of it. And your mind won’t shut off as you worry about all things great and small, not to mention that your muscles seem tighter than a trampoline and you’re just plain angry. It sounds like you might be the stressed and worried type.

• The heat is on
  • If “never-ending stress” is the major part of your life’s menu, when you can’t seem to cope and you are dog-tired with nothing left to give, it could be that you’re the stressed and hot type.

• Stressed and mentally exhausted
  • In this type, ongoing stress has your mind in a holding pattern. In fact, you can’t “brain” at all because your mental state has been stretched so thin that you can see through it. This level of mental fatigue is a key indicator that you’re the stressed and mentally exhausted type.

• Stressed and tired
  • You can’t seem to muster up any energy and wonder why you’ve gained weight. Your face is pale and your body feels puffy. And no matter how much you sleep, you still feel weak and tired. If you think you’re stressed and tired, you probably guessed right.

• The great de-stressors
  • Your unique stress style also has its own distinct preferences for addressing it. Stress relief is typically a combined effort of positive lifestyle changes such as adding exercise to your routine and improving your diet, as well as possibly engaging with your healthcare practitioner to find other strategies for your specific stress type.

If stress is “stressing you out” and adversely affecting your life, talk with your healthcare practitioner about ways to address it.


Reference:

1. Understanding the stress response. Harvard Health Publishing. Available at: https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response. Accessed October 12, 2018.

​Submitted by the Metagenics Marketing Team

Deanna Minich, PhD

Have you ever felt like reaching for the pint of strawberry ice cream after a long day at work?
Or eating potato chips after an argument with a loved one?
Or even craving chocolate when feeling bored or isolated?

If you answered “yes” to any of these questions, you might be “stress eating,” or what is commonly referred to as “emotional eating.” Stress eating is turning to food in times of psychological distress as a form of comfort rather than in response to hunger. Whether it’s stress or a specific emotion, like sadness, we may develop a coping response by eating, either overeating or under-eating. In general, emotional eating involves eating nutrient-poor foods, is often repetitive and automatic, and is not connected to body senses of physical hunger, but to an emotional stimulus.1 Some of us are more prone to being high reactors to stress and may be more vulnerable than others.2
Here’s a quick checklist to see whether you might be engaging in stress eating:

• Am I eating because I’m feeling emotional about something?
• Am I craving food as a reward?
• Am I bored or feeling isolated?
• Am I stressed without feeling in control of my life?
• Am I neglecting my body’s sense of hunger?
• Am I out of touch with my body?
• Am I eating in a way that is automatic and repetitive?

Of course, stress eating may occur periodically throughout your life. It is natural to feel the need to comfort yourself in response to something threatening. Where it becomes problematic is when it becomes cyclical and difficult to escape the eventual feeling of powerlessness, guilt, and shame that can settle in as a result.
Here are some things you can do to break the cycle of stress eating:

1. Be body aware: Practice checking in with your body on a regular basis. Most of us live “in our head” and not in our belly or even down to our toes. When you get the urge to eat, allow yourself to breathe, connect deeply to your body by getting in touch with your sensations through a simple act of focus or movement, like wiggling your toes. Once you are more present, ask yourself whether you need to eat in that moment or if you are responding to an emotion. If you are responding to an emotion, let that feeling fully express. Set an “emotional date” if you can’t express it right there and then, so you come back to it later. You might even find that when you feel an emotion, a specific part of your body responds to let you know, like flushing of your skin or a butterfly-like sensation of unsettledness in the gut. Honor that impulse from the body and either act in the moment or commit to it at a designated time.

1. Exercise your emotional muscle: Most people have lost the language of emotion. When people ask how we are doing, we may give an automatic answer of “fine.” We may even intellectualize or rationalize our emotions to the extent that we make ourselves feel like we should not be having the emotions. Some may believe emotional expression will be perceived as weakness. However, emotions are powerful forces in that they drive our behaviors. It’s been said that we move toward pleasure and away from pain. Therefore, it is best to get in touch with what we are feeling, identify the emotion, and let it flow in healthy ways.3 Emotions can become problematic when we vent them in a volatile way or we repress them inside. The more we can check in with how we are feeling, the better. Try using a log at bedtime to write down key words of how you felt that day. You can also do a quick emotional check-in on your smart phone by looking at the emojis and selecting ones that resemble your feelings. Engage a friend in the check-in process via text during days that are difficult.

1. Develop eating alternatives: Once you begin to get keyed in to how your body is responding and how your emotions are surfacing, you become more aware of your responses and can develop ways to navigate eating situations. If you have the urge to eat, and you know that you are not hungry and that you are feeling emotional, it might be worthwhile to have an alternative ready. Be prepared by making a specific list of at least five healthy things you can do instead of eating. For example, walking outside for 15 minutes in the fresh air, calling a friend and talking for 10 minutes, journaling in a notebook for a few minutes, or even taking a power nap. Removing yourself from the situation and resetting your neurochemistry is one way to rewire and refine your brain so that you can make other choices. Eventually, you’ll come to use different strategies when the need to unnecessarily eat arises.

1. Have healthy foods available: If you get a bout of uncontrollable munchies and can’t seem to replace it with an alternative on your list, aim for foods that you will feel good about eating so you don’t have the guilt that can result from emotional eating. Ideas for healthy foods include a banana with almond butter, a pitted date rolled in coconut, an avocado with sea salt, or vegetable (beet, carrot) chips. As research suggests, eating whole, plant-based foods, such as more fruits and vegetables, is associated with a greater sense of well being, creativity, curiosity, and even happiness.4 On the other hand, eating fast food and drinking sugar-sweetened beverages is associated with risk for depression.5,6 Help offset your roller coaster moods by selecting colorful foods!

1. Ensure your body has enough nutrients: Our brain chemistry can be affected by the nutrients in our diet. For example, the production of neurotransmitters like dopamine, serotonin, and GABA, which all play a role in stress response, are determined by nutrients available to the body, including certain amino acids, vitamins (e.g., vitamin C and B complex), and minerals (e.g., magnesium).7-13 Stress tends to drain our body of these precious reserves, and, as a result, we may end up with imbalanced neurochemistry.14 Therefore, it’s essential to look at what is essential for a healthy diet and incorporate foods and dietary supplements to meet daily nutrient requirements.

Stress eating can be a challenging cycle to break. There are several ways to address the cycle, whether through body awareness, emotional expression, alternative options, better choices, or simply, brain chemistry balance through nutrient sufficiency. Try out a variety of these approaches to see if you feel more empowered in your eating in times of distress.
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References:

1. Nguyen-Michel ST et al. Dietary correlates of emotional eating in adolescence. Appetite. 2007;49(2):494-499.
2. Newman E et al. Daily hassles and eating behaviour: The role of cortisol reactivity status. Psychoneuroendocrinology. 2007;32(2):125-132.
3. Whiteside U et al. Difficulties regulating emotions: Do binge eaters have fewer strategies to modulate and tolerate negative affect? Eating Behaviors. 2007;8(2):162-169.
4. Mujcic R et al. Evolution of well-being and happiness after increases in consumption of fruit and vegetables. Am J Public Health. 2016;106(8):1504-1510.
5. Huang Q et al. Linking what we eat to our mood: A review of diet, dietary antioxidants, and depression. Antioxidants (Basel). 2019;8(9).
6. Sánchez-Villegas A et al. Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutr. 2012;15(3):424-432.
7. Fernstrom JD. Effects on the diet on brain neurotransmitters. Metabolism. 1977;26(2):207-223.
8. Wurtman RJ et al. Control of brain monoamine synthesis by diet and plasma amino acids. Am J Clin Nutr. 1975;28(6):638-647.
9. Meredith ME et al. Regulation of embryonic neurotransmitter and tyrosine hydroxylase protein levels by ascorbic acid. Brain Res. 2013;1539:7-14.
10. Linus Pauling Institute. Cognitive function in depth. https://lpi.oregonstate.edu/mic/health-disease/cognitive-function. Accessed March 26, 2020.
11. Harrison FE et al. Vitamin C function in the brain: Vital role of the ascorbate transporter (SVCT2). Free Radic Biol Med. 2009;46(6):719-730.
12. Mehrotra R et al. Nutrition and anemia in end-stage renal disease. 2013. https://www.sciencedirect.com/topics/neuroscience/pyridoxine. Accessed March 26, 2020.
13. Cuciureanu MD et al. Magnesium and stress.https://www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed March 26, 2020.
14. Singh K. Nutrient and stress management. J Nutr Food Sci. 2016;6:528.

It’s never fun to be at home with a cold or flu. While we may not be able to prevent them, we may be able to take steps that can reduce our exposure and have an impact on duration and severity. Here are some things you can do before, during, and even after the onset of a cold or flu:
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Before:

• Avoid touching your face, especially your eyes, nose, and mouth.
• Wash your hands with soap and water after touching surfaces or other handled objects like money, blowing your nose, or even after being around other people, as it’s one of the most effective antiviral strategies.1 Ensure that the hand washing occurs for at least 20 seconds.2 If you are unable to wash your hands, use a hand sanitizer that contains equal or greater than 60% alcohol.3 Keep a small container in your car, purse, or bag when soap and water are not accessible.
• Stay dressed in layers to avoid temperature dips and peaks.
• Distance yourself from those who are sick as much as you can, at least six feet away.5
• Allow yourself the time and space to rest if you feel yourself coming down with a “bug,” or you simply do not feel your best. Sleep is an essential lifestyle habit that is integral to the health of the immune system.6
• Make the healthiest choices you can when it comes to food. Avoid sugar and processed foods and load up on quality protein and fat, and colorful fruits, vegetables, spices, nuts, and seeds. Spend the time making nutrient-dense meals and smoothies to ensure that you are getting the highest quality nutrition possible. Stock up with fresh, dry, and frozen foods so you are prepared in case you do become ill.
• Be proactive by taking your immune-supportive nutrients, such as vitamin C, zinc, probiotics, and vitamin D.7
• Control your stress level as much as you can, as we know that stress can negatively impact immune function.8 Take a warm, magnesium-salt bath to help your body relax and unwind if you are stressed.

During:

• Stay home to allow yourself time to rest and limit exposure and further spread through contact with others.
• Consult with your healthcare practitioner on a regular basis for recommendations specific to your symptoms and health condition; ensure you have any medications you may need during this time, whether over-the-counter or prescription.
• Hydrate with water and even add in electrolytes, especially if you have a fever, are sweating, vomiting or have diarrhea. It has been questioned as to whether micro-nutrient losses are greater with sweating. Every individual is different in this respect, but it is theoretically possible.9 Soups, teas, smoothies, and broths can also help you maintain fluid intake and are easy to digest.
• Eat nutrient-dense cooked foods if you have a cold, and eat when you are hungry if you have a fever (the old adage, “feed a cold, starve a fever” applies here).10
• Check in with family members or friends by text or phone to let them know how you are doing if you live alone; ask if they can bring you groceries or supplies if needed.

After:

• Go easy on integrating back into your routine by continuing to sleep, rest, and work in moderate levels.
• Focus on healthy eating by replenishing your kitchen stores of fresh, dry, and frozen goods; incorporate variety and change up the foods you’ve been eating to ensure improved diversity of the gut microbiome, which may ultimately help with reducing inflammation.11
• Continue with your dietary supplements as recommended by your healthcare practitioner.
• Ease back into your physical activity so you do not overwork or stress your system but see this as an opportunity to reestablish your routine and perhaps be more diligent about it.
• Keep stress in check going forward. Do your best to manage stress levels and not potentially jeopardize immune function.

As the saying goes, “an ounce of prevention is worth a pound of cure.” Initiate preventative, nutritional, and lifestyle strategies to ensure your body has the resources to potentially impact the duration and severity of a cold or flu. Even if you are sick, you can support your body and adopt habits to prevent future illnesses.

References:

1. Tuladhar E et al. Reducing viral contamination from finger pads: handwashing is more effective than alcohol-based hand disinfectants. J Hosp Infect. 2015;90(3):226-234.
2. Centers for Disease Control. Show me the science – how to wash your hands. https://www.cdc.gov/handwashing/show-me-the-science-handwashing.html. Accessed March 15, 2020.
3. Centers for Disease Control. Show me the science – when & how to use hand sanitizer in community settings. https://www.cdc.gov/handwashing/show-me-the-science-hand-sanitizer.html. Accessed March 15, 2020.
4. Olaniyan LW et al. Triclosan in water, implications for human and environmental health. Springerplus. 2016;5(1):1639.
5. Centers for Disease Control. Interim guidance for public health personnel evaluating persons under investigation (PUIs) and asymptomatic close contacts of confirmed cases at their home or non-home residential settings. https://www.cdc.gov/coronavirus/2019-ncov/php/guidance-evaluating-pui.html. Accessed March 15, 2020.
6. Besedovsky L et al. The sleep-immune crosstalk in health and disease. Physiological Reviews. 2019;99(3).
7. Gombart AF et al. A review of micronutrients and the immune system-working in harmony to reduce the risk of infection. Nutrients. 2020;12(1).
8. Engeland CG et al. Psychological distress and salivary secretory immunity. Brain Behav Immun. 2016;52:11-17.
9. Baker L. Physiology of sweat gland function: The roles of sweating and sweat composition in human health. Temperature (Austin). 2019;6(3):211-259.
10. Wang A et al. Opposing effects of fasting metabolism on tissue tolerance in bacterial and viral inflammation. Cell. 2016;166(6):1512-1525.
11. Le Chatelier E et al. Richness of human gut microbiome correlates with metabolic markers. Nature. 2013;500:541-546.