Why Do Some People Have A Bad Diet and Still Live a Long Life?

My grandfather ate bread sugar, drank alcohol and smoked his entire life and he lived to be over 90 years old. I thought that if we consume these foods we’re supposed to die early.  How do you explain that?

Dr. Berg explains, we are all born with different genes. Some people have highly robust genes that can withstand much more than others.

Other people develop metabolic issues early in life and are not able to consume unhealthy foods without them having a tremendously negative effect on their health.

It is possible to eat unhealthily and live a long life. However, very few people are able to do this without experiencing serious health consequences.

Continue reading “Why Do Some People Have A Bad Diet and Still Live a Long Life?”

Chronic Stress Destroys your Immune System.

Blog -1

These are the highlights from Dr. Berg’s video. I invite you to follow along while you watch this video. https://www.facebook.com/drericberg/videos/616799582204162/?v=616799582204162

blog -2

He quotes from the book, The Ciba Collection of Medical Illustrations, Vol. 4, Endocrine System and Selected Metabolic Diseases, Page 84.

Here is the link to the paper https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2466487/

It talks about the function of cortisol and what happens if you have too much cortisol, which is activated by stress.

It says, (cortisol) “diverts amino acids from lymphoid tissue (in the lymphic system) leading to marked (prominent) reduction in size and actual lysis (breakdown) of the (lymph) nodes.”

The lymph nodes are where the immune reactions take place. This reaction protects you from pathogens.

High cortisol will divert amino acids from the lymphatic systems leading to a noticeable reduction in the size and actual breakdown of the nodes.

This shrinks your immune system.

This is not good because now you are going loose your defense mechanism. It is making you immune system smaller.

The next quote from the book says, “this is accompanied by a marked (emphasized) decrease in overall antibody production, which together with breakdown of inter-and extracellular (inside and outside the cell) barriers… raises susceptibility to viral and bacterial infection.”

Antibodies are produced by your immune system they help develop immunity. Antibodies don’t necessarily kill, but they actually put a little tag on the pathogen for other immune cells to kill them. With enough antibodies in your system you are protected. But with high cortisol you have decrease in antibody production, which together with a breakdown in inter- and intra- cellular (between the cells and within the cells) barriers.

High cortisol causes a breakdown in your cellular barriers, which will raise your susceptibility to viral and bacterial infections.

To keep your immune system strong it’s not just about nutrition it’s also about keeping your stress as low as possible.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Saturated Fats Part One: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight.

Blog - S. Fat Picture.png
  • Saturated fat and cholesterol have little to do with the development of heart disease. Data shows two-thirds of people admitted to hospitals with acute myocardial infarction have completely normal cholesterol levels.
  • Fats that contribute to heart disease are primarily trans fats and highly refined and/or heated polyunsaturated vegetable oils (PUFAs), which are high in damaged omega-6.
  • For optimal health, seek to get 75 to 85 percent of your total calories as healthy fat, primarily monosaturated and saturated. Limit PUFAs to 10 percent and omega-6 fats to 5 percent.

Is saturated fat dangerous to your health?  Dr. Aseem Malhotra an interventional cardiologist consultant in London, U.K. seriously challenges the conventional view on saturated fats, and reviews how recent studies have failed to find any significant association between saturated fat and cardiovascular risk.

Malhotra reports that two-thirds of people admitted to hospitals with acute myocardial infarction have completely normal cholesterol levels.

“As an interventional cardiologist, we can do life-saving procedures with people who have heart attacks through heart surgery. What we can do in medicine is really quite limited at the treatment end and actually the whole ‘prevention is better than cure’ phrase is very true.”

Hospitals and Medical Personnel Are Far From Paragons of Health

Malhotra’s epiphany that something was wrong with the system came rather early. While working as a resident in cardiology, he performed an emergency stenting procedure on a man in his 50s who’d recently suffered a heart attack.

“Just when I was telling about healthy diet, how important that was, he was actually served burger and fries by the hospital. He said to me, ‘Doctor, how do you expect me to change my lifestyle when you’re serving me the same crap that brought me in here in the first place?’”

Looking around, he realized that a lot of healthcare professionals are overweight or obese, and hospitals serve sick patients junk food.

“The hospital environment should be one that promotes good health, not exacerbates bad health,” he says.

Diet and lifestyle changes are particularly important in light of the fact that medical errors and properly prescribed medications are the third most common cause of death after heart disease and cancer. Overmedication is a particularly serious problem among the elderly, who tend to suffer more side effects.

“Part of that is because there are very powerful vested interests that push drugs,” Malhotra says. “They even coax academic institutions and guideline bodies. People aren’t getting all the information to make decisions, whether or not they should take medications…

For Past 60 Years, the Wrong Fats Have Been Vilified

For the past 60 years, the conventional wisdom has dictated that saturated fat is dangerous and should be avoided. This flawed notion was originally promoted by Dr. Ancel Keys, whose Seven Countries Study laid the groundwork for the myth that saturated fat caused heart disease.

It’s true that heart disease rates began spiking in the beginning of the 20th century, and for the last 50 years, heart disease has been progressively increasing. It really wasn’t an issue prior to the 20th century. Saturated fat wasn’t the problem. It was all the other harmful fats people were eating.

In the 20th century, the average person probably had less than 1 pound a year of refined, processed omega-6 vegetable oils. By the 1950s, probably about 50 pounds a year, and by year 2000, it increased at about 75 pounds a year. It seems “fat” in itself isn’t the issue; it’s the type of fat that’s crucial.

This massive amount of highly refined polyunsaturated fat is far in excess of what we were designed to eat for optimal health.

In the United States, between 1961 and 2011, 90 percent of the calorie intake has been carbohydrates and refined industrial vegetable oils.

The heart disease epidemic peaked between 1960 and 1970. When we look at our data, it’s quite clear that the so-called fats responsible for that are trans fats and very likely polyunsaturated vegetable oils high in omega-6 fatty acids. We know now that they oxidize LDL and are pro-inflammatory.

What Are the Real Risk Factors for Heart Disease?

By failing to differentiate between trans fats and saturated fats, massive confusion has arisen. There’s also confusion about the relationship between saturated fat and cholesterol. Adding to the complexity, there are also different types of saturated fats, which may have different biological effects.

Many saturated fats will raise LDL, the so-called “bad” cholesterol. But LDLs come in various sizes. Large type A particles arelessatherogenic (form fatty plaques in the arteries) and are influenced by saturated fat. Saturated fat also increases HDL, the “good” cholesterol.

“What’s interesting is the saturated fat, even though it may raise LDL, your lipid profile may actually improve [when you eat more saturated fat], especially when you cut the carbs. On top of that, LDL has been grossly exaggerated as a risk factor for heart disease, with the exception of people who have a genetic abnormality (familial hypercholesterolemia),” Malhotra says.

So what is the major issue when you look at heart disease and heart attacks? Insulin resistance. The reason it’s being neglected is partly this flawed science on cholesterol. But, also because there’s never been any effective drugs that target insulin resistance.

Therefore, because [there isn’t a] big market around something to sell, there aren’t many people that know about it. As you and I know, if you target insulin resistance through the right kind of diet and lifestyle changes, stress reduction, right kind of exercise, that’s going to have the biggest impacts on your health.”

Check back next week for –

Saturated Fat Part Two: Gauging Your Heart Disease Risk:

  • Gauging Your Heart Disease Risk
  • The Connection Between Saturated Fats and Diabetes
  • Healthy Fat Tips
  • Why Statins Are a Bad Idea for Most People
  • Statins Are Associated With Serious Side Effects

Today’s Post has been condensed from: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight on Saturated Fats

https://articles.mercola.com/sites/articles/archive/2016/06/05/saturated-fat-heart-disease-risk.aspx

Please see the original for the Footnotes and Citations for the scientific studies.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net

Guide To Making Keto Work Long Term

  1. Add fat to your foods so you aren’t hungry, but only until you are satisfied, adding too much fat will stall your weight loss. Keep a staple like spreadable butter blend on hand and customize it with your favorite herbs or flavors (like garlic!)
Blog - 1. Fats

Learn more at Which Fats Do I Use To Replace Vegetable Oils?

Which Fats Do I Use To Replace Vegetable Oils?

  1. Substitute ‘must-haves’ and treats with a low-carb option.

These recipes and more can be found at Bounti https://buttoni.wordpress.com/

Blog - 2 cake

Maple Walnut Ice Cream

Pecan Bundt Cake

Toscana Soup

Nachos

  1. Keto doesn’t need to be meat heavy. Focus on carbohydrate restriction and eat foods that appeal to you in order to make this work long term.
Blog - 3 veg

How much? Learn more at How Much Protein Do You Need In Nutritional Ketosis?

How Much Protein Do You Need In Nutritional Ketosis?

  1. Try new foods and recipes to avoid boredom.For example, this low carb bread recipehttps://www.ketoconnect.net/best-keto-bread/#wprm-recipe-container-16189
Blog - 4 bread
  1. Pack snacks for travel or emergencies.See our travel and on-the-go tips.
Blog - 5 Snacks on the go

Mario Olives

Macadamia Nuts

Low-carb meat sticks

Moon Cheese

Pork Rinds

  1. Take low-carb dishes to parties and gatherings that no one will realize are low carb. These and other Keto recipes can be found at https://www.ketoconnect.net/
Blog - 6 mashed caulifour

Green Bean Casserole

Mashed Cauliflower

Dinner Rolls

For more information please go to How to Travel While Staying Keto/ Low Carb.  https://2healthyhabits.wordpress.com/?s=How+to+Travel+While+Staying+Keto%2F+Low+Carb

  1. Hydrate smart.You will need to make sure you’re drinking enough water and adding electrolytes like sodium to avoid some common side effects.
Blog - 7 Water glass

* If you have high blood pressure lowering medication or on blood sugar lowering medications, make sure you check with a doctor before staring low carb or keto.  Consume at least 64 ounces of fluids daily.

Blog - 7a - Salt

Schedule two bouillon into your daily routine (unless otherwise prescribed) and salt your foods to taste.

How much salt (sodium) do you need?  Learn more at Managing Potassium and Sodium On a Ketogenic Diet

Managing Potassium and Sodium On a Ketogenic Diet

  1. You don’t have to stop drinking alcohol but cap it at two of these lower carb alcohols.
Blog - 8 alcohol

Drinking can make sticking to healthy habits more difficult in many ways. For one, the extra carbohydrates and calories in alcohol add up. Further, drinking lowers inhibitions – which may make you more likely to eat off plan.

If you know you are going to drink alcohol, stick to lower carbohydrate options and consider using seltzer to cut drinks.

Did you know that alcohol, depending on the amount, is burned as fuel before MCT oil, ketones or body fat and take you out of ketosis?

Remember why you started your diet and how hard it was to get into this healthy state, that may help you resist temptation.

Do you have type 2 diabetes and want to lose weight?

Several studies have reported successful weight loss with decreased insulin resistance and medication use following a Low Carb Diet. Research suggests that Low Carb Diet’s are effective in reversing diabetes in the short term (up to two years), especially in patients with a more recent diabetes diagnosis.

To learn more read Reversing Type 2 Diabetes with Bariatric Surgery, Very Low Calorie Diets, and Carbohydrate Restriction: A Review of the Evidence

Reversing Type 2 Diabetes with Bariatric Surgery, Very Low Calorie Diets, and Carbohydrate Restriction: A Review of the Evidence

The source of this post is Guide To Making Keto Work

https://about.virtahealth.com/virta-guide-to-making-keto-work?_ga=2.137694835.2122312368.1569418254-1797598660.1569418254

Learn more about staying on the Ketogenic diet long term at https://2healthyhabits.wordpress.com/2017/04/14/ketosis-dr-phinney-tells-us-to-maintain-a-low-carb-diet-for-a-long-time/

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Keto: The Best Fatty Liver Diet

The ketogenic diet is a good diet for reversing nonalcoholic liver disease. It is improved by following these guidelines:

  1. Restrict Carbohydrates to 5% of Your Daily Calories
  2. Eat High-Fiber Foods With Every Meal
  3. Eat Liver Healing Foods such as oily fish, nuts avocado and olive oil.
  4. Use Liver Healing Supplements such as spirulina, betaine, milk thistle and probiotics.
  5. Limit Alcohol Consumption
  6. Exercise Everyday – brisk walks, resistance training.

There are two main types of fatty liver disease:

  • Nonalcoholic fatty liver disease (NFLD)
  • Alcoholic fatty liver disease (alcoholic steatohepatitis)

There are five conditions that are commonly associated with NFLD: type 2 diabetes, obesity, heart disease, dyslipidemia (abnormally elevated cholesterol levels), and metabolic syndrome. Scientists believe that they are intimately linked because they can all be caused by a combination of lifestyle, genetics, and gut health issues.

In epidemiological studies including people with type 2 diabetes, 62 to 69% of them also had NFLD. Another study found that 50% of patients with dyslipidemia (abnormally elevated cholesterol levels) had NFLD.

Blog June 14 Liver image.png

NFLD usually causes no signs and symptoms. When it does, they may include:

  • Enlarged liver
  • Fatigue
  • Pain in the upper right abdomen

Possible signs and symptoms of nonalcoholic steatohepatitis and cirrhosis (advanced scarring) include:

  • Abdominal swelling (ascites)
  • Enlarged blood vessels just beneath the skin’s surface
  • Enlarged breasts in men
  • Enlarged spleen
  • Red palms
  • Yellowing of the skin and eyes (jaundice)

What Causes Nonalcoholic Fatty Liver Disease?

  1. Lifestyle – Eating Too Much and Exercising Too Little
  • Insulin resistance is a common side effect of eating too much and exercising too little, and it is one of the main reasons why fat builds up in the liver.Many researchers agree that improving insulin sensitivity is a key strategy in the treatment of NFLD.
  • The quickest way to increase fat build up in the liver is by overfeeding on carbohydrates.Fructose, especially, will lead to the most fat accumulation in the liver.
  1. Genetics — Gene Variants, Gender, and Ethnicity
  • Genetics can play a role in the development of NFLD. It is important to develop healthy lifestyle habits if your parents and grandparents struggled with NFLD.
  1. Gut Health Issues — Your Microbiome and Nonalcoholic Fatty Liver Disease
  • Studies done on the microbiome of obese patients have increased abundance of the bacteria called Firmicutes. This increase leads to an increase in lipopolysaccharide absorption that triggers a potent inflammatory response in the body.

Nonalcoholic Steatohepatitis – When The Bad Gets Worse

The increase in lipopolysaccharides absorption caused by a poor diet and an obesity-causing microbiome can disrupt the liver so much that NFLD progresses to nonalcoholic steatohepatitis.

This form of NFLD affects 20-30% of patients with NFLD, and it occurs when the build up of fat in the liver leads to inflammation that can result in liver cell damage.

The fat cells eventually become overloaded and begin to secrete inflammatory cytokines. These inflammatory cytokines increase inflammation levels and cause reactive oxygen species to accumulate (oxidative stress). As poor lifestyle choices continue, so much fat builds up in the liver that it leads to lipotoxicity (accumulation of fat in non-fat cells). The combination of lipotoxicity and oxidative stress can cause hormonal disturbances and liver damage.

In the gut NFLD promoting lifestyle changes the microbiome. This increases inflammation, oxidative stress, and lipopolysaccharide absorption, which causes more liver damage.

You are not doomed to get nonalcoholic steatohepatitis because like type 2 diabetes, obesity, and heart disease, NFLD is reversible with the same lifestyle changes.

How To Reverse Nonalcoholic fatty liver disease

The key to disrupting the vicious cycle of NFLD before it damages the liver is exercise and diet.

Many scientific papers agree that the treatment of NFLD should be focused on controlling diabetes, obesity, insulin resistance, and hyperlipidemia. We should only focus on treating the liver in those with nonalcoholic steatohepatitis.

This means that the best way to reverse NFLD and prevent liver damage is with a diet that has been proven to control diabetes, obesity, insulin resistance, and hyperlipidemia.

The Ketogenic Diet May Be The Best Fatty Liver Diet

Weight loss is essential when reversing NFLD. The best way to achieve this weight loss, however, is not with caloric restriction.

The ketogenic diet has been proven to be more effective than a calorie-restricted diet at reversing type 2 diabetes, obesity, heart disease, hyperlipidemia and NFLD.

A recent pilot study put five patients on the ketogenic diet (less than 20 grams per day of carbohydrate). Each patient underwent a liver biopsy, and four of the five patients showed a reduction in liver fat, inflammation, and fibrosis. This provides preliminary evidence that the ketogenic diet can reverse NFLD and nonalcoholic steatohepatitis.

NFLD is so intimately associated with type 2 diabetes, obesity, hyperlipidemia, metabolic syndrome, and heart disease that it is believed to be caused by the same factors. These factors are an unhealthy lifestyle, genetics, and gut health issues (an obesity and inflammation causing microbiome).

The combination of the ketogenic diet and exercise makes a great treatment for NFLD.

This Post has been condensed from the Keto: The best Fatty Liver Diet https://www.ruled.me/keto-best-fatty-liver-diet/

To learn more please read, How Do I Do the Ketogenic Diet? https://2healthyhabits.wordpress.com/2018/04/13/how-do-i-do-the-ketogenic-diet/

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Never Fear Cancer

Raymond Francis tells us how to Never Fear Cancer in his video. This is the transcript.

Book - Never Fear Cancer Again.png

Hey everybody, this is scientist Raymond Francis. You know my mission is to help people like you get well and stay well.

Let’s talk about cancer. Cancer is a most feared disease because our doctors are clueless on how to cure it. After heart disease, cancer is the leading cause of death. It kills about 600,000 Americans every year. It’s outrageous that we allow this to happen.

About 90% of all cancers are caused by diet and lifestyle. Since diet and lifestyle are choices almost anybody can choose to prevent or reverse cancer.

You know if there is only two causes of disease: deficiency and toxicity. So to prevent or reverse any disease this is where the focus has to be.  Modern medicines focus on treating only the symptoms of disease with toxic drugs and surgery and chemotherapy and radiation is just badly misplaced and this is resulting in an epidemic of chronic disease and our high cancer death rate.

Conventional medicine offers only false hopes and high prices with it’s dangerous and ineffective treatments.

If you want to prevent or reverse cancer changing your diet detoxifying and supplementing are essential. So get all the bad foods out of your life. That is sugar, wheat, dairy, excess animal protein and all the processed oils and for that matter all the processed foods. Get them out of your life.Substitute fresh organic vegetables especially cruciferous vegetables (cauliflower, cabbage, garden cress, bok choy, broccoli, brussels sprouts and similar green leaf vegetables). Get exercise, sunlight, sauna regularly. Supplement with high-quality nutrients and these nutrients should include a good multivitamin, a vitamin C, vitamin D, essential fatty acids, selenium, glutathione, Co Q 10, curcumin, Quercetin (anti-inflammatory)and real olive oil.

Health is a personal responsibility and only you can prevent or reverse cancer.

Anyone wishing to accept this responsibility should read my book, Never Fear Cancer Again. High-quality nutritional supplements are essential since it’s no longer possible to get the nutrition you need even if you eat a good diet. The high quality brand I take is Beyond Health and if you want to learn more about how to prevent or reverse cancer get yourself a copy of Never Fear Cancer Again.   Thank you very much for listening. Have a super great day!

Here is the link to the book, Never Fear Cancer Again https://www.amazon.ca/Never-Fear-Cancer-Again-Prevent/dp/075731550X

The US link to the supplements is through Beyond Health https://beyondhealth.com/bh-supplements.html?limit=all

For Canadians, the same product is distributed under the name, Perque. Here is the link, hover over the Products menu for a list of supplements https://www.perque.com/products/

Raymond Francis, D.Sc., M.Sc., RNC has been called a “brilliant advanced thinker” and has been cited as “one of the few scientists who has achieved a breakthrough understanding of health and disease.”

Raymond is an internationally recognized leader in the field of optimal-health maintenance and a pioneer in transforming our failed disease-care system to a true health-care system.

He is a chemist by training, a graduate of M.I.T., a bestselling author, and a world-class speaker.

He has written five breakthrough books, the international bestseller Never Be Sick Again, Never Be Fat Again, Never Fear Cancer Again, Never Feel Old Again, and The Great American Health Hoax. Here is the link to The Great American Health Hoax.

Source: Never Fear Cancer https://www.youtube.com/watch?v=VuH5sVn7U1M

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Stress 101: Causes, Symptoms & Coping Strategies

Blog - Stress.png

Hans Selye, MD was endocrinologist known for his studies of the effects of stress on the human body.  He concluded that to reduce stress we must adopt habits that minimize stressful demands.

He discovered that the body’s ability to control or reduce the stress has limits. This limited ability to adapt to stress is even more noticeable when the body is exposed to the stressor continuously.

General Adaptation Syndrome (GAS):

Stage 1: Alarm reaction

The immediate reaction to a stressor, is the “flight or fight response”. The body perceives a stressor as a threat or danger and releases stress hormones, such as adrenaline and cortisol. These hormones enable the body to perform activities beyond the range of normal ability.

Stage 2: Resistance

This occurs after the body has responded to a stressor, and the stress level has been reduced or removed. The body’s defenses become weaker, as it needs to divert energy to the damaged tissues and lower the production of stress hormones.

The body remains vigilant, especially when the stressors persist and the body is required to fight them continuously, although the response is weaker than the initial response.

Stage 3: Exhaustion

With long-term exposure to a stressor, the body starts to lose the ability to combat the stressor and to reduce its harmful impact; the adaptive energy is drained. It leads to “burnout” or “stress overload,” the individual is vulnerable to health problems. Catastrophic disease may occur.

How Stress Affects The Body

  1. Musculoskeletal system

When the body is stressed, muscles become tense; it’s an automatic response, the body’s way of guarding against injury and pain. With the sudden onset of stress, the muscles tense all at once, then release their tension when the stress passes.

Chronic stresscauses the body to be in a constant state of guardedness. When muscles are tense over a long period of time, it may trigger other reactions of the body and promote stress-related disorders. Tension-type and migraine headaches are associated with chronic muscle tension in the area of the shoulders, neck, and head.

Relaxation techniques have been shown to effectively reduce muscle tension, decrease the incidence of certain stress-related disorders, such as headache, and increase a sense of well-being.

  1. Respiratory system

Stress can affect your breathing patterns and your respiratory system. For those with asthma or a lung disease such as emphysema, getting the oxygen needed to breathe can be difficult, the stress can actually trigger asthma attacks.

  1. Cardiovascular system

The heart and blood vessels work together to provide nourishment and oxygen throughout the body, and they play an important role in the stress response. Acute stress causes an increase in heart rate and stronger contractions of the heart muscle. The stress hormones (adrenaline, cortisol and noradrenaline) mediate the response.

Blood vessels to the large muscles and the heart dilate, increasing the amount of blood flow to those parts of the body and elevating blood pressure. Once the acute stress is removed, the body returns to its normal state.

Chronic, long-term stress can contribute to problems of the heart and blood vessels.The consistent increase in blood pressure and heart rate, as well as the higher level of circulating stress hormones, take a toll on health. They increase the risk of hypertension (high blood pressure), heart attack and stroke.

Recurrent acute and persistent chronic stress can contribute to inflammation in the circulatory system, especially the coronary arteries.It is believed that it’s such inflammation that ties stress to heart attacks. Chronic stress can also elevate total cholesterol levels.

How Stress Affects Your Health

The stress response is automatic, developed in our ancestors to protect them from predators. Faced with danger, stress hormones flood the body, boosting energy, and readying it to fight the problem. People face multiple challenges every day. Regardless of the source of the stress, the body reacts in much the same way.

When stress interferes with daily life for an extended period of time, it gradually takes a greater and greater toll on the body and mind, leading to fatigue, inability to concentrate, and irritable mood. Chronic stress can cause disease, either because of changes in the body or because of the overeating, smoking, and other high-risk behaviors people employ to cope with stress. Job strain is associated with increased risk of coronary artery disease. Depression and low levels of social support increase risk for cardiovascular disease. When illness occurs, stress can make it harder to recover.

What To Do

Reducing stress makes a person feel better immediately, and can help protect health long-term.

Some simple methods for reducing stress include:

  1. Identify what’s causing the stress. Be aware of your state of mind throughout the day. If you feel stressed, write down the cause, your thoughts and mood. When you know what’s bothering you, you can develop a plan for coping. That may mean more realistic expectations of yourself and others, and perhaps asking for help with your job or your home. Determine your priorities and eliminate nonessential tasks. Make sure you have some time each day that is your own and nobody else’s.
  1. Build strong relationships. Relationships can be a source of stress or serve as stress relievers. Reach out to family members and close friends. They can offer practical advice, emotional support and perhaps a different perspective on the stressor.
  1. Walk away. When you’re angry, walk away and reconsider before you react.
  1. Physical activity can help you work off steam. It’s a natural stress-reliever and increases endorphins. Commit to a daily walk or other form of exercise.
  1. Rest your mind. Stress interferes with sleep. Practice good sleep hygiene and try to get the recommended 7-8 hours of sleep per night. Cut back on caffeine and stimulating activity. Eliminate the use of computers or television before bed; even better, take them out of the bedroom entirely. Yoga and relaxation exercises will help to reduce stress and boost the immune system.
  1. Get help from a professional. A mental health professional can teach you how to identify situations or behaviors that act as stressors. Develop an action plan for change.

SOURCE Stress 101: Causes, Symptoms & Coping Strategies: https://adrenalfatiguesolution.com/stress-101/

To learn more please refer to the book: Stress Without Distress by Hans Selye

HelpGuide.org has several excellent Posts that provide tips to dealing with stress. Here is the link https://www.helpguide.org/home-pages/stress.htm

Please consider following Lydia’s Blog https://2healthyhabits.wordpress.com

 I Post the same Posting in Facebook https://www.facebook.com/2healthyhabits/and to my mailing list. In this Blog and FB you can search using key words.

In this Blog I discuss the Ketogenic and GAPS (for gut health) diets, supplements and Super-slow High Resistance Training.

If you are interested in following my postings, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

As always, I am interested in your thoughts on these topics. 

May you Live Long Healthy.

Yours truly,

Lydia Polstra

lpolstra@bell.net

Facebook https://www.facebook.com/2healthyhabits/

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.