Two simple S’s that can hinder your weight loss goals!!
Are you tired of doing everything right but yet not getting the results you want?
You are eating right or hardly eating,
Working out enough, but still stuck with that stubborn weight and maybe even gaining instead of losing it.
Your energy levels are dropping from constant dieting?
You don't seem to understand why you are stuck in spite of trying out everything?
You think it's just your age and you won't be able to change anymore?
You are constantly detoxing but that doesn't seem to work any longer and even damaging your health and metabolism.
If you are suffering from all or any of this, keep reading. Find out the top two simple reasons for this and how you can fix this easily.
The first S is Stress.
We all know how bad stress is for our overall well being.
But what is stress??
Stress is the state of mental or emotional strain or tension resulting from adverse or very demanding circumstances AKA Life.
The moment stress is activated, here's what’s happening in the body at a basic level- heart rate speeds up, blood pressure increases, respiration quickens, we start breathing shallow, hormones that provide immediate energy are released such as adrenaline, noradrenaline, and cortisol. Blood flow is routed away from digestion and out to your extremities and your digestive system shuts down.
You are eating the healthiest food in the world, and working out five times a week, if you’re constantly stressed nothing helps.
Different Types of Stress
1. Biological and Chemical- in the processes of the body
2. Mentally and Emotionally- in thoughts, beliefs, and feelings
3. Spiritual- In your sense of connection to that which is greater
4. Structural- In your bones and muscles
Effects of stress on your body
1. Increased cortisol (stress hormone) production Causes weight gain, especially in the belly, inability to lose weight or gain muscle, and premature aging.
2. Decreased nutrient absorption: Due to decreased enzymatic production from the stomach, pancreas, and liver, decreased bile flow from the gallbladder, as well as decreased oxygenation and gastrointestinal blood flow.
3.Increased nutrient excretion: Stress increases the urinary excretion of calcium magnesium, potassium, zinc, chromium, selenium and various trace.
4. Decreased gut flora populations: Stress destroys healthy intestinal bacteria, which can lead to immune problems, skin disorders, nutrient deficiency, and digestive distress.
5. Increase in salt retention: Can lead to high blood pressure (hypertension)
6. A decrease in thermal efficiency: Ability to burn calories is diminished
7.A decrease in thyroid hormone: Can decrease the body's metabolic activity
8.Increase in blood cholesterol: Stress raises LDL cholesterol levels
9.Increase in blood platelet aggregation: A major risk factor in heart disease
10.A decrease in sex hormones: Can lower sex drive, energy, and decrease muscle mass
11.Increase in inflammation: The basis of many ailments including brain and heart disease
12.Increase in gastric emptying time: Can lead to constipation and can be a risk factor in diseases of the colon or can lead to diarrhea and food allergies, sensitives, various other conditions
13. Increase swallowing rate: Fast swallowing rate is a likely factor in digestive upset
14. Increased food sensitivity and allergies: Most likely due to decreased immunity and leaky gut
15. Deceased hydrochloric production: Majority of people will experience a reduction of stomach acid in the presence of stress as stress diverts blood flow away from the digestive system
16. A decrease in growth hormone: A key hormone in growing, healing and rebuilding tissues helps burn fat and build muscle
17. Increase in insulin resistance: Chronic low-level stress may cause target cells to become unresponsive to insulin- a factor in diabetes, weight gain, hat disease, and aging
18. Increase in the erratic function of LES (Lower Esophageal Sphincter): Opens inappropriately, causing gastric reflux (heartburn)
19. Increase in oxidative stress: Prematurely ages the body, a precursor to many diseases
20. Increases risk of osteoporosis: Bone density has been shown to decrease in stress and depressed women stress increases the urinary excretion of calcium, magnesium, and boron
21.A decrease in Mitochondria: These are the cells' energy powerhouses when the cellular organelles are diminished in number we produce less energy. Can lead to chronic fatigue
Stress is the single biggest cause of all diseases, especially the top three diseases which are heart disease, obesity, and diabetes. Stress also affects the five areas of your life which are health, career, money, love/ relationships and spiritually.
How do you take care of stress? Well, there are different techniques. One of my favorites is EBT (Emotional Brain Training) it’s a breathing technique that helps you to relax in seconds and relieves stress. This Technique can be done anytime in the day. We cannot remove stress totally from our lives but we can manage it so that it doesn't affect our health and the other areas of our lives.
The second S is Sleep:
Sleep is the bomb and a crucial step for achieving optimal health. Deprivation of sleep can lead to health issues like weight, heart disease, cancer, and other chronic diseases.
The recommended amount is 7- 9 hrs per day. Sleeping at the right time is very important too, where most people miss out. Your body naturally detoxifies every day during your sleep. The right time is going to bed before 10:00 pm. so that you fall into a deep sleep and between 10:00 pm and 2:00 am your body detoxifies. Eat at least a couple of hours before bed so that the detoxification process is not affected by the digestive process. It is very important to detoxify, otherwise, toxins build up in your body leading to chronic disorders including cancer.
Effects of sleep deprivation on your body.
1. Your cortisol levels rise, which causes stress response and blood sugar roller coaster and all its harmful effects like weight gain, insulin resistance, high blood pressure, depression ...on ..on
2. Increases the hunger hormone called ghrelin, which increases comfort cravings.
3. Decreased energy, and so you are looking for fake energy in the form of sugar and caffeine, and as you are tired make poor decisions around food.
4. The detoxification process is affected leading to the accumulation of toxins causing diseases, especially cancer.
5. Growth in children is hindered and repair of tissues in adults is stopped.
6. Memory is affected by both children and adults, causing dementia and Alzheimer's.
Here are important tips to get good quality and quantity of sleep.
. Practice regular sleep rhythms- go to bed and wake up at the same time each day.
. No TV in the bedroom( try to keep all technology in a different room including phones).
. Create an aesthetic environment in your bedroom that encourages sleep i.serene, restful colors and no clutter.
. Create total darkness and quiet- consider using eyeshades and earplugs.
. Avoid caffeine or reduce it afternoon- it may make sleep restless and worse.
. Avoid alcohol- may aid sleep but will make your sleep interrupted and of low quality.
.Get regular exposure to daylight for at least 20 minutes daily. The light from the sun enters your eyes and triggers your brain to release specific chemicals and hormones like melatonin that are vital to healthy sleep, mood and aging.
. Eat no later than two hours before bed; eating a heavy meal before bed will lead to a bad night’s sleep and will impede the body’s overnight detoxification process.
. write your worries down. During your Power Down Hour., write down what is causing you anxiety and make plans for what you can do the next day to reduce your worry. It will free up your mind and energy to move into a deep and restful sleep.
. Take a hot salt or aromatherapy bath. Raising your body temperature before bed helps to induce sleep, relaxes muscles and reduces physical and psychic tension. Add ½ -1 cup Epsom salt (magnesium sulfate) and ½-1 cup baking soda (sodium bicarbonate) to your bath for an alkaline -balancing, sleep-inducing effect.
. Get a massage, stretch or good sex before bed.
. Warm your tummy with a hot water bottle, which raises your core temperature and helps trigger the proper chemistry for sleep.
. Avoid medications that interfere with sleep. These include sedatives( used to treat insomnia but ultimately lead to dependence and disruption os sleep rhythms), antihistamines, stimulants, cold meds, steroids, headache medication containing caffeine.
. Take relaxing minerals such as magnesium and calcium.
. Listen to relaxing music, white noise or ocean sound to help you sleep.
NOTE: If you experience excessive day time sleepiness, fatigue, snoring and have stopped breathing in the night, then consider getting tested for sleep disorder such as sleep apnea.