Experiencing signs and symptoms of imbalance is a healthy and normal response that we actually do want to happen if the body is thrown off balance. This is the body's way of saying "hello, pay attention to me!" This could mean having an inflammatory response, getting sick often, having irregular cycles, having a "leaky gut," or even fluctuations with blood sugar such as becoming a little bit insulin resistant or hypoglycemic. These are examples of how the body uses protective mechanisms to respond to acute stressors that need attention as soon as possible.
It is when these symptoms become chronic and are unmanaged the body gets run down and a domino effect often takes place. The inflammation turns to pain. We constantly get sick with another runny nose and cold; it's almost predictable. The intestinal impermeability leads to developing food sensitivities, chronic digestive symptoms and, eventually, nutrient deficiencies. We stop responding to blood sugar imbalance in a healthy way, eventually leading to conditions relating to hormonal imbalances or Type II Diabetes. It starts to feel like we are at the point of no return.
The initial protective responses that the body uses to help maintain homeostasis (balance) become deeply rooted. This takes a toll on the body's ability to handle additional stressors, whether that be physical, emotional or environmental. Just like how a bucket starts to overflow while collecting water from a leaky ceiling, the body can only take so much stress before it overflows, creating systemic consequences.
So how can we strengthen our defenses and bounce back from acute stressors before they become too chronic, wreaking havoc on the body?
When we develop disease ("dis-ease") in the body, we set off a chain reaction of events in response to this trigger. This is when one ailment left untreated leads to the next. Building our resilience in being able to adapt and manage unfavorable conditions is how we cultivate integrity, both physically and emotionally.
Below are suggestions on how to prioritize while supporting your body to better manage/prevent imbalances.
Eating What Your Body Needs to Thrive
Everyone has bio-individual nutritional needs and sometimes figuring out what works best for you is a journey in itself. That's okay! Regardless of whether you do better eating higher protein versus higher carbohydrate meals, we do know some fundamentals that are helpful across the board.
Eat REAL food: this means start replacing frozen meals or 500-calorie snack packs with fresh foods that are homemade. Eating food in its whole-form, like as close to how it is found in nature, is one way to enhance nutrient availability while crowding out some of the processed foods that are more foreign to the body.
Eat the rainbow: filling half of your plate with non-starchy veggies is a fun way to add color and nutrient variety to your meals. Sure, broccoli is good for you, but so are 30+ other plants. Eating different colors and variety ensures you are supporting your body with an array of nutrients.
Pay attention to quality: if possible, eat locally grown organic produce, and wild-caught/pasture raised animal products. This ensures your food has minimal chemical residue (which add more stressors on the body). Sustainably raised animal products have peak nutrition because what our animals eat matters too. It's okay if this is not in your budget. Still aim to eat protein and produce.
Staying Properly Hydrated
My grandmother was like a camel in the desert; she never drank water! I don't get it, because I feel awful without having enough water throughout the day. I have learned, in working with many clients, that the body stops signaling thirst and sometimes even mixes this up with hunger (hello over-eating). Aim for at least half of your body weight in ounces of water per day. This means if you weigh 120 pounds, drink at least 60 ounces of water per day. *This number can also depend on climate, activity level and medications.
Front-load drinking your water earlier in the day. Starting your day off with some warm lemon water helps flush out toxins, rehydrates you after a long night of sleep and gets the habit going for the day. Try drinking water before having your coffee to ensure hydration.
Add some Celtic sea salt or Himalayan salt to help remineralize your water. We can drink too much water and start flushing out our electrolytes. If you urinate very often and notice it is extremely clear, you may want to add a pinch of salt to help your cells absorb the water better.
Getting Restful Sleep
Stick to the same sleep and wake times as often as possible. This sets up your body's rhythm for being able to easily fall asleep when it is time and can help you feel more rested when you wake up. Sleep is an essential time for having the body repair and heal.
Set the vibe. Put on comfy PJ's (or sleep naked), turn down the temperature so the room feels cool, diffuse your favorite essential oils, maybe play some calming music or listen to a guided meditation. Let your body know it is time to wind down and relax at least an hour before bed.
Avoid blue-light from screens as much as possible. It's inevitable that we are exposed to screens throughout the day, but being mindful of how often and when can help. Try using blue-light blocking glasses (my favorite pair) or download the app called Flux to automatically turn off the blue-light on your phone as the sun goes down.
Moving your Body Daily Regardless of What it Looks Like
Try starting off your day with some movement. It feels better to sit down at your desk for the day after doing some form of exercise. This can be taking a morning walk, going to a workout class or doing some sun salutations and gentle stretching in your bedroom. Movement gets your blood pumping and endorphins flowing.
Find a form of movement you enjoy. Yes, exercise can feel hard and it is basically putting intentional stress on the body, but over time this can build resilience, endurance and strength. Maybe you try strength training or step out of your comfort zone and go to a spin-class. Listen to your favorite podcast and go for a power walk or meet up with some friends to practice yoga in a park. The opportunities are endless. What matters most is that what you are doing feels good in your body.
Try chunking movement into your day. Going to the gym for an hour is great, but if you are then sedentary after exercising for rest of the day you are still off balance. Instead of the all or nothing mentality, try chunking movement into 10-15 minute increments throughout the day. This helps you take breaks and even 10 minutes is better than nothing.
Building a Stress Management Practice
So many of us try to run away from our stress by numbing it out or avoiding the triggers all together. This never benefits us because the body always keeps score and stores the stress somewhere. Begin to sit with your stress and allow yourself to feel comfortable with the discomfort. This is never easy, but it is a practice--talk about flexing that resiliency muscle!
Carve out time for relaxation to create the feeling of inner peace. Maybe it's taking a bubble bath and lighting your favorite candle once per week or listening to a guided meditation before bed. Make time for your body and mind to unwind because no one will do it for you.
Build up your stress-management toolbox. There is not one tool that will always work every time you need it. Some of my go-to's are being in nature, journaling, sticking to my rituals of meditation, taking epsom-salt baths, reading for pleasure, practicing yoga and breath-work and investing in a good therapist.
Building resilience can look different for everyone and it may evolve as you grow and change through your life's journey. What matters most is having the awareness to pause and to evaluate what you need and then actually taking care of yourself in the way that feels best. Nurture a positive mindset that almost appreciates the annoying and frustrating signs and symptoms of imbalance, because this is your body's way of protecting you too.
Комментарии