Reduce Stress, Balance your Brain

As you proceed through your stressful day you may find your mind wandering, or have difficulty focusing in general.  That may be because stress causes the non-dominant side of your brain to shut down 70% of its functioning.  Say you are left brained (logical and unemotional), when stressed you loose 70% of your creativity that comes predominantly from your right brain.  Likewise a stressed right-brained creative person will find it more difficult to tend to the details, and think logically.  Neither one of these scenarios is desirable, and none of us need our brains to shut down.

So, is the answer to grab a Red Bull or 5 Hour Energy drink?  I think not.  That will only cause further stress, adrenal exhaustion and carbohydrate cravings.  Read that as fat around the belly.  Instead I recommend the following stress reducing, energy balancing and brain integration techniques.

1. Meridian Tracing.  By tracing the Central and Governing meridians—Chinese Medicine subtle energy channels—you spark the flow of energy that enables you to feel centered (Central)  and empowered (Governing).  While standing, touch your pubis bone and trace up lightly (outside your clothing) to just below your bottom lip, touch there.  That is the Central meridian, repeat 3 times.  Then trace the Governing meridian by touching your tailbone and tracing up your spine, (shifting your hand as if you were zipping up a dress), so you can continue up the back of your head and over the top to just above your upper lip and touch there.  Repeat 3 times.  Do this in the morning, midday and evening before bed.

2. Massaging the K27 acupuncture points.  Stimulating these Kidney points helps release endorphins to relieve pain, and encourage deep breathing to reduce stress.  It is considered a master acupuncture point for balancing the health and functioning of the body.  Locate the points just under the collarbones, and rub in a circular motion.  You should feel a slight indentation and possible soreness.  Rub with enough pressure to work through the soreness while breathing deeply for one minute.  Do this in the morning, midday and evening before bed.

3. Ear Rub.  By rubbing the fold and lobe of the ears you stimulate acupuncture points that relate to areas all over the body.  While reducing stress with this relaxing technique, you are also clearing blocks in your energy flow to help you focus during the day, or relax at the end of it.  Starting at the tops of the ears (where they connect to the head), gently rub along the inside of the fold of the ear all the way to the lobe and finish with a gentle tug on the earlobe.  Repeat this 3 times.  Do this in the morning, midday and evening before bed.

4. Cross Crawl.  This simple movement pattern stimulates the corpus callosum in the brain, which connects the right and left hemispheres, allowing them to communicate, and the brain to work as an integrated whole.  Standing with both arms raised overhead, bring the left knee up and the right hand or elbow down until they touch, replace the left foot back to the floor and the right hand overhead.  Repeat with the right knee and left hand or elbow.  Continue this movement for one minute.  This is great to do anytime during the day when you feel stressed, depressed, angry, mentally fuzzy, or just need to stand up from your desk and “move”.

5. 4 Square breathing.  Deep breathing into the belly shifts you out of the “stress” sympathetic nervous system and into the “rest” parasympathetic nervous system, which brings immediate relief from stress.  Close your eyes and mouth.  Breath in through your nose for 4 counts, hold for 4 counts, exhale through your nose for 4 counts, hold for 4 counts.  Repeat 4 times. Do this as often as needed throughout the day.  It will also help with insomnia.

These five techniques are great to do in the morning upon arising to get you going for the day, during the workday around the “afternoon low” to clear your head and help you focus, and at night before bed to relax and de-stress you for sound sleep.  Give them a try, your brain and nervous system will thank you…as will your co-workers and spouse.

For guidance and support along your journey to better balance, contact me for a free 15 minute consultation at nina.lynn@me.com.

The Spider Web Of Hormone Balance

Hormones are the body’s messengers, directing all of its functioning.  In a healthy body the hormonal system maintains a finely tuned balance.  Think of it like a spider’s web.  When one hormone is out of balance it’s like flicking the web, it affects the whole web of your hormonal system.   

The major hormones, insulin, cortisol, and adrenaline control life sustaining bodily functions like maintaining blood pressure and heart rate, blood sugar regulation, ph balance and stress adaptation.  

The minor hormones like melatonin, pregnenolone, estrogen, progesterone, testosterone, DHEA and human growth hormone rely on the proper balance of the major players in order to fully function. 

That is why it is so important to keep your insulin and cortisol levels steady and in balance.  They provide the rhythm for the rest of your hormones to keep up with the dance.  

However, if you eat too many refined carbohydrates, your insulin levels will be off the charts and that will eventually lead to insulin resistance.  

Likewise, stressors of all kinds cause high cortisol levels, which if chronic (as with most people) will leave you with adrenal exhaustion resulting in low cortisol levels and an inability to handle stress.  

When your insulin and cortisol levels are dysregulated, that "flicks the web" and throws your entire hormonal system out of balance.  

To feel your best your hormones must be balanced.  Fatigue, insomnia, brain fog, cravings headaches, depression, PMS, and premature aging are all symptoms of hormonal imbalances. 

Women experiencing peri-menopause and menopause are quite familiar with these symptoms of hormone imbalance as their progesterone levels drop, and estrogen follows along.     

Because the precursors to hormones are protein, cholesterol and essential fats, your diet should include these nutrients to ensure proper hormone production.  

These same macronutrients are also necessary to keep blood sugar balanced and insulin regulated.  

By eating clean grass fed meats, organic eggs from cage free hens, and healthy fats like organic nuts, seeds, avocados, coconut oil, olive oil, fish oil and flax seeds, you are “feeding” your hormones and addressing the above symptoms.  

If at the same time you reduce and manage your stress, get adequate sleep, exercise regularly and maintain a positive attitude, cortisol and insulin levels will stay on track, and you have set the stage for overall hormonal balance.  

For guidance and support on your journey to hormonal balance and well being, contact me for a free 15 minute consultation at nina.lynn@me.com.