Take these 7 bad habits. Each of them has a relatively easy fix. You can take them one at a time and change each “bad” one into a healthy, brain-supporting habit. While you’re at it, you can use supplements to nourish your brain each day. 

Which habits for brain health do you need to change? 

7 Worst Habits for Brain Health

1. Sedentary, Indoors Lifestyle

If you sit indoors all of your day, or even the majority of your day, it’s time to make some changes for the sake of your brain.

You don’t have to run a marathon. But, there are many benefits to getting outside, sitting less, and improving flexibility (1)!

The Fix: Each day, work to do all 3 of these activities:

1. Get Outside for Activity: Cortisol levels naturally decrease when we spend time outdoors. What’s more, getting natural sunlight in the morning helps our bodies stay on track with wake/sleep hormones, promoting better sleep. All of this is good for the brain.
2. Stay Active: A brisk walk, hike, or other activity that increase your heart rate is brain-healthy! The more you do to increase blood flow to the brain, the better for brain health.
3. Work on Flexibility: Every year we age, our bodies become less flexible at the spine and trunk…unless you do something about it. Use stretching, yoga, or other flexibility exercises each day. Believe it or not, your trunk flexibility is directly correlated with blood pressure, and healthy blood pressure levels are good for the brain!

2. Eating an Ultra-Processed Diet

Chronic inflammation is one of our brains’ biggest enemies.

And, the fuel that enemy? Modern, processed foods.

Most of the packaged foods in our supermarkets are full of ingredients that promote inflammation in our bodies. These ingredients are cheap fats like soybean oil that compete with anti-inflammatory fats and hormones in the body. Some of the worst offenders include commercial dressings and condiments with soybean oil, margarine, TV dinners with unhealthy fats, sugary energy drinks, fried snacks like conventional potato chips, and fast-food deep-fried foods.

Many experts who have studied our current intake of inflammatory fats vs. anti-inflammatory ones are convinced that this dietary promotion of inflammation is a central cause to most of our chronic ailments. These conditions include degenerative brain issues. During the last decade, a new cause of neurodegeneration has been identified: sustained immune reactions in the brain caused by chronic inflammation (2).

The Fix: To reduce the risk of inflammatory issues and harm to your brain, reduce inflammatory, processed foods:

• First, follow a healthy, low-carbohydrate diet that increases ketone production in your body. This is hugely beneficial for your brain (3, 4).
• Eat an omega-3 source every day
• Focus on anti-inflammatory foods such as seafoods, spices, nuts, seeds, fruits & vegetables
• Nourish your brain with the right vitamins, minerals, and nutrients. See below.

3. Stressed-Out Lifestyle

There’s little doubt that chronic, mental stress is unhealthy for your brain.

In fact, according to a 2018 study, researchers found that increased blood cortisol levels are correlated with impaired memory and lower brain volume in mid-life (5). What’s more, after studying 2231 human participants, they found the effects were more pronounced in women participants than men.

Much of our modern-day stress is caused by our over-scheduled busy bee lives. But, there’s good news. You can take steps to reduce some stress and choose a slower life. Try to:

• Clear Out Your Schedule. Start by simply looking at your calendar. Are there any activities you could do without? Are there any you could streamline? Do what you can to simplify your schedule. If you can’t remove anything, commit to not adding anything new that is not edifying or vital to your wellbeing!
• Make time for laughter every day. First, identify your most stressful time. Is it the morning? The commute? The first hour back home? If you’re able, work in laughter during these times. Listen to comedy on the commute. Make time for a friend. Enjoy a funny book. Laughter has the opposite hormonal effect of stress.
• Pray and practice gratitude. At the end of each day, take time to practice gratitude and pray. Put down the screens and write 3-5 specific things for which you are grateful. Even when you don’t feel like it. Believe it or not, studies show lower cortisol circulation immediately when subjects focus on things for which they are grateful.
• Eat foods and drinks that may reduce cortisol naturally (see above). Try fatty fish like salmon, dark chocolate (70% or higher cocoa), fruits and vegetables, or superfood fruit and vegetable powders.  You can also drink cortisol-busting green tea and black tea to lower cortisol levels. Great for hot summer days!
• Add a stress-fighting supplement to your regimen
• For more ways to cut cortisol naturally, read our full list here.

4. Chronic Dehydration

Believe it or not, your brain is affected by your long-term and short-term hydration status. In fact, mood, fatigue, and alertness are all impaired with dehydration (6). Hydration also affects your digestive tract, skin, kidney function, and more (all tissues depend on it).

The Fix: Aim for a minimum of 64-80 oz. per day water or other fluid. Many people feel great when they drink even more! Make sure to add extra hydration when you sweat. Drink:

• Water: Purified water is your best choice for hydration. It offers all the benefits without any extra ingredients to bog the body down.
• Green and Black Tea: Green and black tea are youthful drinks! They can reduce age-expediting stress and cortisol, have antibacterial properties for oral health, support eye health contain brain-boosting compounds, and can even promote healthy weights (7).
• What about coffee? Coffee is a healthful drink, and a great way to start the day. But its high caffeine level can act as a gentle diuretic, so don’t count it towards your hydration totals.

5. Sacrificing Sleep

For a sharp, youthful, healthy brain, aim to consistently get at least 7-8 hours of good sleep per night. It’s truly one of the most potent brain healers.

In fact, lack of sleep is associated with increased anxiety, slow brain performance, increased blood sugars, hormone disturbances, metabolic issues, memory impairment, knowledge retention, and more (8, 9, 10).

The Fix: Do everything you can to prioritize sleep. This may mean improving your sleeping environment by cooling the temperature, using black-out curtains, and/or using a noise machine to drown out noises that disturb you. It may also mean reducing blue light screens starting an hour before sleep.

If you suffer from snoring, sleep apnea, or anything else that disturbs sleep, it’s worthwhile to speak with your doctor and explore treatments.

6. Trashing Your Gut Health 

If you want a healthy brain, you cannot ignore gut health. In fact, your digestive health has direct implications for your brain health. Amazingly, it’s now known that (11):

• Gut inflammation promotes brain inflammation and declining function
• An unhealthy digestive tract promotes illness in other parts of the body
• Healing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brain
• Immune function is dependent on a healthy digestive tract

Healthy digestion is first responsible for nourishing your body, from your hair to your toes. Beyond the nourishment, there is an incredible gut-brain connection that impacts your brain health directly.

The Fix: As stated above, start with a healthy diet and get rid of ultra-processed foods. Next, include healthy, fibrous foods and supplements such as fruits, vegetables, nuts, seeds, and more within a gut -fortifying eating plan. 

6. Alcohol Binges

Alcohol can harm your brain in 3 ways. First, it can negatively impact your gut health. Next, it can lead to poor-decision making and risky behaviors that can hurt your brain. Lastly, it directly impacts brain cells and brain structure.

In fact, both binge drinking and the amount of drinks per week can negatively affect global cortical thickness and global cortical surface area (12).

The Fix: Of course, omitting alcohol from your diet is a great way to support brain health! If you decide to drink alcohol, make sure to go several days per week without consuming it. When you drink it, don’t binge and keep it to just 1-2 servings.

Guilty? Start Supporting Brain Health

First, look at every bad habit above and start to rid your lifestyle of them, one by one. The best way to get rid of a bad habit is to replace it with a good one, so look at every fix. Take it slow, and concentrate on one habit per 2 weeks.

While diving into the habits and fixes, you can also start to nourish your brain with specific nutrients that support brain health today.

How? Start using a brain health supplement system like Brain Zone, formulated by Dr. Colbert:

Dr. Colbert’s Brain Zone Basic: This supplement boasts a nutrient complex that specifically supports brain health by supporting your brain’s natural aging strengths while attenuating cognitive declines. In fact, every Brain Zone Basic capsule includes B-vitamins, anti-inflammatory compounds, and healthy fats that encourage optimal brain health throughout your life. Specifically, Brain Zone Basic combines 4 brain-supporting B-vitamins, anti-inflammatory curcumin, and brain-supporting phospholipids (13, 14).  

Dr. Colbert’s Brain Zone Focus: If you’re looking for a more youthful, sharp, focused brain experience, take a look at Brain Zone Focus. This supplement combines powerful amino acids, vitamins, and compounds that encourage brain health, clarity, healing, motivation, and focus. In fact, it contains amino acids that have been found to support mitochondria health, memory, brain energy, detoxification, stress-reductions, and more (15, 16).

Brain Zone Advanced: Brain Zone Advanced is a wonderful supplement that encourages brain health, reduced stress, and neuroprotection. It combines naturally occurring compounds like citicoline, adaptogens, flavonoids, phytochemicals, and more. It can take your experience of feeling tired and anxious, and promote increased neurotransmitter activity, neuroprotection, stable healthy moods, and optimal cognitive performance, even under stress (17, 18, 19)!

Dr. Colbert’s Healthy Brain Zone Book: The key ingredient to fighting brain issues associated with aging isn’t in prescriptions or unnatural treatments. It’s in a healthy, gut-friendly diet! This book will give you insight about the science behind the brain-gut connection so you can make wise and healthy diet choices.

Bottom Line

Every habit matters to our health, both good and bad. While it may take time, you can work on the ones that might harm your brain, and replace them with habits that encourage brain health. In the meantime, nourish your brain each day with supplements formulated for healthy brain function!

The post 7 Worst Habits for Brain Health. Guilty? Find Out & Fix appeared first on Dr. Don Colbert, MD.

First, there was hope lost for early Christians when Christ was crucified. Then, unimaginable hope when they found Him resurrected!

Now, we have the hope through Christ, for this life and the next. Both are beautiful gifts from God.

But, do you realize how this gift of hope can affect our health? Amazingly, it can manifest both mentally and physically.

No matter where you find your current state of health, there are many benefits to hope, especially hope if God!

What Is Hope?

The Bible says “Now faith is confidence in what we hope for and assurance about what we do not see.”  (Romans 11:1).

Medical experts and scientists who study the effects of hope often describe it as “a positive motivational state…derived sense of successful goal-directed energy and pathways to meet goals” (1).

This Easter, think about the hope that’s been offered to you. Then, carry this hope throughout the year.

God has provided faith and hope. Most importantly, this means salvation.  But while in the flesh, amazingly, God’s hope affects health as well.  Here’s how:

5 Ways Hope Affects Health

1. Hope is A Natural Pain Reducer

We will all feel physical pain during our lives. Unfortunately, some deal with it more than others.

Hope can act as a natural antithetic and reduce your perception of pain. And inversely, hopelessness can compound physical pain.

In fact, there is a hypothesis about how this works. It’s called the “cognitive mediation hypothesis.” This hypothesis describes the connection and influence of psychological factors, such as depression and hopelessness, and their relationship to physical pain.

One study of 164 male patients with back pain supports previous findings that hopelessness has a direct like depression, and depression can increase physical pain (2, 3).

Our Spirit, mind, and body connection is amazing, and all need care!

2. Hope Increases Resilience

When faced with a grim health situation, those with hope often display more resilience.

They can see difficult circumstances and obstacles to be overcome. Those who feel hopeless, often cannot see over, around, or beyond them.

In fact, studies have found that the level of hope in young patients with breast cancer significantly predicted premature mortality. (4, 5).

Another showed that hopeful and optimistic head and neck cancer patients had greater survival rates a year after diagnosis than those who were pessimistic (6).

Of course, this in no way implies a lack of hope when health doesn’t improve. We trust in God for that. It only implies that having faith and hope can have health benefits, no matter the current state.

In studies, scientists see a trend of longer life with these diseases in those who are more hopeful. They also see a better quality of life in the hopeful, including less depression and fatigue in those living with AIDS (7).

3. Hope Increases Adherence to Healthy Habits

In both children and adults, hope influences adherence to healthy habits.

In fact, those with hope are more likely to do what a health practitioner instructs.

What’s more, those who are hopeful often report a better diet, higher levels of physical activity, and overall healthier lifestyle than those who feel hopeless.

4. Hope Reduces Stress

In the brain, hope can act as a buffer against stress and anxious thoughts.

What’s more, hopeful people report that they laugh and smile more than those without hope.

This may be obvious.

But, did you know that the physical act of smiling and laughing, even when not sincere (forced), can reduce stress, both physical and mental?

In fact, laughter can alter dopamine, serotonin, and endorphin activity (8).

Our brains respond to positive physical changes in our body, including those that come with moving our facial muscles to smile and laugh.

5. Hope Improves Aging

Hope affects us throughout our lifecycle. It even helps us age better.

In fact, as discussed in 7 Steps to Healthy Aging, healthy eating, exercise, and sleep are all key components of healthy aging.

Hope affects all of these.

First, hope helps our motivation to eat well and stay active.

Next, it can reduce our stress response, which in turn improves our health.

And, lastly, those with hope sleep better than those without it.

One study of 156 women with breast cancer found a link between hope and depression, and these emotions and sleep quality (9).

Other studies have found links between hopelessness and insomnia. And then, sadly, this insomnia and suicidal ideation (10).

Simply put, our bodies need sleep to function day to day, and throughout life as we age. Hope is a gift from God that can improve our well-being, even through sleep.

Bottom Line

No matter if you’re facing health difficulties or not, your God-given gift of hope affects health by reducing stress, reducing pain, motivating you towards healthy habits and healthy aging, and improving your determination and resilience.

This Easter, bask in the hope of Christ’s resurrection. Carry it with you year round.

And for your Spirit, Mind, and Body, “May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit” (Romans 15:13).

The post Easter, Hope and Health. 5 Ways It’s All Connected appeared first on Dr. Don Colbert, MD.

Yes, most likely.

Can you make changes that will make a real difference? Absolutely.

Since February is Heart Month, let’s explore how stress is damaging your heart.  And, more importantly, the steps you can take today to change it. 

We Live Overloaded & Overreactive

When a human becomes stressed, the body sends out helpful and healthy hormones to put it on alert. The main “stress hormone” is called cortisol. It is released by the adrenal glands when the body faces stress. The natural changes in the human body as a reaction to stress are crucial if you need to run, fight, or otherwise deal with eminent danger.

Like many things in the human body, cortisol is actually here to help. But our lives are not typically in eminent danger every time we feel stressed. Our stress is mostly a “mental state,” not a physical one. It can become a constant state of being in modern life.

If stress is an occasional experience, cortisol sweeps in and saves the day. When cortisol is chronic, our bodies operate in a “depressed” state of reaction to cortisol. Instead of a “normal” small amount of cortisol doing the job of getting our heartrate up and us moving away from danger, our bodies ignore this “normal” small amount. So what happens?

We adjust. Our bodies send MORE cortisol for stress (even “slight stressors”) and also work to make us more reactive anytime cortisol starts to decline. Now we are overloaded and overreactive. We “need” more and more. Sound familiar?

The real kicker: This effect is worsened by elevated insulin levels and possibly adipose tissue. So, if you are overweight and/or have unhealthy glucose levels, this entire cycle is exaggerated (1).

Is Stress Damaging Your Heart and Health? Yes, Here’s How

We’ve known for decades that elevated chronic cortisol is associated with a decline cardiovascular health. It is directly associated with elevated blood pressure, unhealthy blood glucose, truncal obesity, unhealthy cholesterol levels, and more. It negatively affects sleep. Then, with poor sleep, daytime cortisol is increased. This again negatively affects sleep. Poor sleep is also associated with cardiovascular risk factors, furthering the damage (2).  

What’s more, high levels of chronic mental stress can be devastating to your brain, your digestive tract, and your immune system. It can negatively impact your mood, energy, potentially lower brain volume, and induce memory challenges (3). Chronically elevated cortisol levels can affect all our body’s systems.

But Wait: There’s Really Good News in All of This

It may seem dire. We live in a stressful world. Many of us are chronically stressed with no idea how to actually decrease our stress levels since they are tied to activities required of us like work, driving, relationships, and more. Where’s the good news?

The good news about stress is this: It’s not actually your level of stress that matters. It’s your level of perceived stress.

Let’s say that again. Your body reacts to the stress you perceive. If you use stress-lowering habits that reduce your perceived stress, you can hijack the entire cascade of events. You can outwit your brain and tell it that the stressful event isn’t really all that stressful.  

Sure, there will always be life events that are truly stress-inducing. But for most of us, the day-in day-out stress is little more than worry that we make worse. If you want to halt stress from damaging your heart and your health, it’s time to take action against high perceived stress.

Quick List: 15 Stress Hijacks – No More Heart Damage

1. Stretch In the Morning

Believe it or not, the flexibility of your spinal cord and spine are directly correlated with the flexibility of your arteries.

Flexible arteries are crucial for healthy blood pressures and overall health. As crazy as it sounds, researchers have found that poor trunk flexibility is associated with stiff arteries. This means that keeping your body flexible enough to touch your toes means better artery health and blood pressure(4). One study of a stretching program found better blood pressure results from stretching than from walking (5)!

Is stress damaging your heart? Possibly, but stretching can help you relax AND improve blood pressure!

2. Try Icing Your Nerves

Ever heard of the vagus nerve? Your vagus nerve runs from your brain down to your abdomen. It’s known as the “wandering nerve” because it wanders down your body carrying a range of signals from your brain to your organs. Importantly, it plays a key role in your parasympathetic nervous system and can hijack the “stress cascade.” When the vagus nerve is activated, it sends a signal to slow your heart rate and lower your blood pressure telling your body it’s time to relax. This can counteract your reaction, or overreaction, to a stressful situation.

To activate the vagus nerve, try icing it. How? Simply apply an ice pack to your chest, back of your neck, and/or forehead area. You can also try a fae cold-plunge using ice water in a large bowl.

This easy, free anti-stress-reaction hack takes less than 30 seconds and has been shown in studies to be effective in reducing heart rate and stress reaction (6).  

3. Use Natural Elements & Ingredients to Balance Your Body

There is new wonderful supplement in the Divine Health line-up specifically designed to help you naturally reduce your stress reactions.

It’s called Divine Health Stress Less Drops.

Each drop uses your body’s natural “stress-reduction” parasympathetic system to encourage calm moods, clarity, healthy energy pathways, better sleep, and balance. In fact, it’s made of liquid ionic trace minerals in distilled water that include 85 trace minerals harvested with care from Utah’s Great Salt Lake.  They also include a significant amount of magnesium. Magnesium is used by every cell and involved in over 300 daily reactions. It specifically impacts energy production, sleep, hormone balance, and more (12, 13, 14, 15).

4. Get into the Keto Zone and Achieve or Maintain a Healthy Weight

Since healthy cortisol function is inhibited by elevated glucose, insulin, and obesity, it’s vital to get control of your eating habits, reduce processed foods and refined sugars, and achieve a healthy weight. How? Get started with Keto Zone: Start with Dr. Colbert’s Keto Zone Diet Book !

Is stress damaging your heart? Possibly, but following a low-carb diet with no processed foods will help you become heart healthy and reduce the negative affects of the stress reaction!

5. Calmly Breathe In and Out

Did you know you can combat stress with your lungs? It’s true. You can calm your heart, your brain, and your body by breathing calmly. Try this:

While pressing your tongue strongly against the roof of your mouth, breathe in slowly. Then, allow your tongue to completely relax and lower, even allowing your mouth to hang open if you want, and slowly breathe out. Do this for an entire minute.

6. Exercise, Outdoors if Possible

When you exercise, you release your body’s own ability to combat stress. In fact, studies suggest that exercise can improve anxiety symptoms or stressed moods especially in those who have a history of dealing with chronic stress (15). It’s interesting. Exercise can actually increase stress hormones acutely. However, these hormones quickly decrease back to healthy levels and long-term stress outcomes improve (16).

What’s more, moods improve when you get outside. If you don’t know where to start, start walking. Here are 10 Amazing Benefits of Walking.

7. Laugh Any Chance You Get, Especially with Friends & Loved Ones

If life doesn’t seem pleasant, fun, or funny at the moment, you’ll have to go out of your way to proactively laugh. It may seem silly. But, if you prioritize laughter, you will reduce stress and your reactiveness to it. Start by reading your favorite funny author, spending time with a great friend, listening or watching a favorite comedian or show, or hanging out with children.

Amazingly, laughter is considered a scientific, effective, non-invasive therapy for improved mental health and mood. In fact, it’s been found that laughter alters dopamine and serotonin activity, and causes an increase in endorphins. These chemicals decrease discomfort, cortisol (17), and depressed moods (18).

8. Stay Hydrated with a Stress-Busting Tea

Did you know that dehydration can increase cortisol? Dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (19).

Of course, water is a great choice for hydration. But, you can take it a step further and drink cortisol-reducing black and/or green tea. Tea is a health-promoting drink that you can use as a tool to combat stress daily. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (20). Take it one step further and flavor your tea with Divine Organic Health Supremefood Powders.

9. Pray with Gratitude

No matter the stress you’re facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels.

Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation. Of course, for Believers, prayer and gratitude to God goes beyond mental health. Our spiritual health is the foundation of everything else!

Is stress damaging your heart? Maybe, but prayer and gratitude are powerful agents against it!

10. Daily Dose of Olive Oil

When you ingest high-polyphenol olive oil every day, you protect your heart. In fact, the nutrients in olive oil reduce inflammation and cholesterol oxidation in artery walls (21). It can can also lower blood pressure and reduce the need for hypertension medications by up to 48% (22). What’s more, studies have found that those who consume olive oil have a significantly lower risk of stroke than those who don’t (23). This is an easy step to fight the cardiovascular damage from stress.

11. Put Down the Phone and the Remote

Sure, we all need to “tune in” to know what is happening in the world. However, increasingly, we’re tuning in too much. We are now inundated with news nonstop. We see struggles from every corner of the world, sometimes truthfully and sometimes grossly exaggerated.

What’s this doing to our stress levels? Recent studies suggest more media consumption means more feelings of stress, depression, and anxiety (24). Instead of tuning into a device for countless hours, get your news in small doses from a trusted source. Then, proactively put it down and tune into your physical world and the people present in your life.

12. Prioritize Sleep

As mentioned above, high daily cortisol negatively affects sleep. Poor sleep increases daily cortisol (25). And on and on.

No matter the situation, you can combat daily stress and improve mental health by breaking the cycle with adequate sleep. In fact, adults should all aim to get 7-9 hours of good quality sleep each night. Here are 7 ways to improve yours!

Is stress damaging your heart? Not so much now! Sleep fixes many things…and this is especially true in hijacking a negative stress reaction!

13. The Right Foods & Drinks Will Help

In addition to getting in the Keto Zone, you can pick specific stress-fighting foods. For example, try fatty fish like salmon, dark chocolate (70% or higher cocoa), fruits and vegetables, these high-antioxidant foods, or Divine Health Organic Supremefood Powders.  

To reduce stress today through your entire diet, first follow the Keto Zone principles, and then move to Beyond Keto. You can start with this article, check out Dr. Colbert’s Beyond Book, and follow the recommendations and recipes on this site to get going. Beyond Keto takes what you’ll learn in Keto Zone (which is designed to help you achieve a healthy weight quickly), and focuses on anti-inflammatory, healthy eating for life.

14. Add Adaptogens to your Routine

What are adaptogens?

Adaptogens are herbal compounds that were initially defined as substances that enhance the “state of non-specific resistance” in our stress responses (26). In other words, they help us adapt to stress with a healthier response that does not fatigue our adrenals or cause the cascade or overreactions that causes damage.

Specifically, they can lower our sense of stress. They can reduce our cortisol response. They can support immune system health, brain cells, energy production, sleep, and more. Common adaptogens include ashwagandha, Rhodiola Rosea Root, and GS15-4 Korean Ginseng Root. To learn more, read this article.

15. Stop Trying to Keep Up & Simply Do Less 

If you’re like most people, you may bring stress upon yourself by loading up your schedule. Some things can’t be avoided, but oftentimes we overschedule ourselves without purpose. 

To reduce stress, decide which activities are necessary. Then, whittle down the extras by choosing those that promote health, fun, joy, and peace within you. Those that don’t cause extra stress.

Never be afraid to say “no” to a busy schedule for the sake of your health and well-being.

Bottom Line

Stress is a part of human life. It’s not going away. But, you are in charge of your perceived stress and your reaction to it. Once you realize this, you can take necessary steps to improve. You can stop stress from damaging your heart and health by hijacking the cascade of events that causes the damage. We’ve provided 15 tools to hijack it. Which is your favorite? Do you use other stress hijack strategies? Let us know in the comments!

The post Is Stress Damaging Your Heart? The Answer Will Surprise You appeared first on Dr. Don Colbert, MD.

Easier said than done, right? It’s true that nipping stress in the bud can feel overwhelming. But, the better you get at using everyday stress busting practices, the easier it will become. 

Here is why you must make it a priority to reduce chronic stress and 5 Effective Daily Strategies to Reduce Stress today!

Detrimental Effects of Chronic Stress

According to the American Psychological Association’s 2017 Stress in America survey, more and more adults report stress as an interference with their own physical and mental health (1). Approximately 33% of adults reported sleeping issues, 32% reported headaches, and 27% reported an inability to concentrate due to stress. Additionally, 47% of adults reported losing patience with or yelling at their partner, and 46% reported similar behavior with their children because of stress.

Prolonged stress results in high cortisol levels. Cortisol is a hormone that’s released by the adrenal glands when the body faces stress. In modern times, this stress is often more mental than physical and usually has no outlet. For many, it’s chronic. It builds. And it does damage.

As reported in a recent study, researchers found that increased blood cortisol levels are correlated with impaired memory and lower brain volume in mid-life (2). What’s more, after studying 2231 human participants, they found the effects were more pronounced in women participants than men.

High blood cortisol levels are correlated with weight gain and impaired loss, increased blood pressure, negative impacts on mood, sleep and energy, and an increased incidence of glucose and cardiac issues (3).

Are you ready to take control of your stress on a daily basis? Here are 5 great ways to reduce stress today!

5 Effective Daily Strategies to Reduce Stress Today

1. It Starts, Continues, and Ends with Prayer

Want to reduce stress today and support full health throughout your mind, soul, and body? Start, continue, and end each day with prayer.

No matter what you are facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels. Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation.

Start your day with prayer. Pray throughout your day. Then, pray yourself to sleep.

Then, consider going beyond your daily prayer practice. Find a prayer partner and commit to praying for each other. Praying is powerful alone, but it multiplies when we pray for others and are prayer for.

With each prayer, you give control to God in any out-of-control situation. When you pray, you can listen and feel peace and truth from God, rather than anxious lies. And, you can give your worries and stress to the one who can handle them. Remember what Corrie Ten Boom said, “Worry does not empty tomorrow of its sorrow. It empties today of its strength.” 

2. Get Outside, Move Your Body, & Breathe

In addition to prayer, God’s given us other natural strategies to reduce stress today. Among these is His creation. Get outside and see it! While you’re there, move, breathe, and take time to enjoy it. 

Not only is movement and exercise great for our muscles, hearts, and brains, outdoor-activity specifically has been shown to improve mood and depression (4). What’s more, if the sun is shining, your body will make Vitamin D, an immune-stimulating vitamin. The exercise itself also provides immune-enhancing benefits, so it’s a double shot of health for your body physically and mentally (5).

3. Use Natural Elements & Ingredients to Balance Your Body

There are 2 supplements in the Divine Health line-up that may help support your body’s healthy response to stress.

First, there is Dr. Colbert’s Adrenal Booster. Your adrenal glands make cortisol, a key hormone in how your body responds to stress. Adrenal Booster combines grass-fed adrenal concentrate, B vitamins, and adaptogens like schisandra berry. It may support healthy cortisol levels, steady natural energy, and resilience to everyday stress.

Next, there’s High Potency Magnesium. Each serving provides 150 mg of magnesium from chelated magnesium malate and magnesium taurate, and it may support relaxation along with healthy muscle and nerve function.

Magnesium is used by every cell and involved in over 300 daily reactions. It specifically impacts energy production, sleep, hormone balance, and more (12, 13, 14, 15).

These two Divine Health supplements can be a great addition to your healthy lifestyle as you work to manage stress today.

4. The Right Foods & Drinks Will Help

Ready to eat and drink right for lower stress?

In simplest terms, eating one-ingredient, natural, whole foods are good for your whole body, including your mind, mood, and hormones. On the other hand, eating high amounts of sugar, refined carbs, and processed foods detrimentally affect moods and physical health.

To reduce stress today through food, follow the principles in Beyond Keto. You can start with this article, check out Dr. Colbert’s Beyond Keto book, and follow the recommendations and recipes on this site to get going.

In addition, there are specific foods and drinks that will help. Some foods and drinks may reduce cortisol naturally. For example, try fatty fish like salmon, dark chocolate (70% or higher cocoa), fruits and vegetables, or superfood fruit and vegetable powders.  

Lastly, focus on hydration. Believe it or not, dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (16). Try adding stress-busting green tea and black tea to lower cortisol levels each day. The more you add tea and water, the better you’ll do at staying hydrated, which can also reduce stress. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (17).

Make great food and drink choices each day to reduce stress. 

5. Do Less & Sleep More

If you’re like most people, you may bring stress upon yourself by loading up your schedule. Some things can’t be avoided, but oftentimes we overschedule ourselves without purpose. 

To reduce stress, decide which activities are necessary. Then, whittle down the extras by choosing those that promote health, fun, joy, and peace within you. Those that don’t cause extra stress.

Never be afraid to say “no” to a busy schedule for the sake of your family’s health and well-being.

Next, focus on sleep. While adequate sleep is not always easy or even feasible, it’s a crucial health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being.

What’s more, an overload of stress can be the cause of poor sleep (18), making the sleep-stress cycle a potential threat to health.

Do what’s necessary to get 8+ hours of good sleep each night. Make it, and a calmer schedule, a priority to reduce stress today.

Want More?

We have even more specific tips on stress.

• Want tips on helping kids with Back to School Stress? Check out this article.
• For specific recommendations regarding Winter & Depressed Moods or Stress, read this.
• To listen to great advice in podcast form, check out the Dr. Colbert Podcast on Stress. Listen to Stress Less Part 1, Part 2, and Part 3.

Bottom Line

You can reduce stress today! Use our 5 effective strategies to promote health, calm, and peace in your body, mind, and home. Let us know which ones are most impactful for you. You can do it!

The post Feeling the Pressure? Reduce Stress Today with 5 Daily Strategies appeared first on Dr. Don Colbert, MD.

What does Autumn mean to you? Does it mean the end of summer? The start of a new school year? Does it mean darker, colder days? Or, the anticipation of Holidays? No matter what Autumn evokes in your mind, you can rest in truth: With every season, God’s promises are good. The goodness of Autumn, of Harvest, is His promise for this season. Rejoice, bask in His goodness, and give thanks as foods are harvested, leaves fall, and a new season begins!

Take a moment and lay down your troubles. Give Him your worries. Let go of your stress. The goodness of Autumn is here. Take a moment to truly see God’s promises at harvest. Here are 7 to hold onto as the leaves fall and summer fades.

(In addition, check out a new Divine Health formula that works with your body to naturally reduce stress while you bask in the goodness of Autumn. God’s given us bodies that can be balanced and healthy despite modern stressors. Check out Stress Less Drops below).

7 PROMISES OF GOD IN THE GOODNESS OF AUTUMN

1. TIME FOR SOWING, TIME FOR REAPING

“Those who sow with tears will reap with songs of joy. Those who go out weeping, carrying seed to sow, will return with songs of joy, carrying sheaves with them.” (Psalm 126:5-6)

“Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from the Spirit will reap eternal life. Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” (Galatians 6:8-9)

“He has made everything beautiful in its time.” (Ecclesiastes 3:11)

On the earth, most of us sow in Spring, tend in Summer, and Reap in Autumn. Autumn is a time to remember that God promises to bring the fullness of what we sow to life. Keep sowing in the Spirit and reap eternal life. Do not become weary even when the days turn shorter and darker. Spring may signify new life, but the goodness of Autumn signifies the faithful harvest that God has promised.

2. NO MATTER THE CHANGES WE SEE AROUND US, GOD IS THE SAME YESTERDAY, TODAY, AND TOMORROW

“Jesus Christ is the same today and yesterday and forever.” (Hebrews 13:8 ESV)

No matter how our lives change, how our Earth changes, God is our Rock. He does not change. He is the One we can depend on to stay the same. He keeps His promises today, yesterday, and tomorrow.

3. TROUBLES ARE TEMPORARY, GOD’S LOVE IS FOREVER

4. GOD IS GOOD, HE LOVES YOU, AND HE IS WORTHY TO BE PRAISED

“Give thanks to the Lord, for He is good; His love endures forever.” (Psalm 107:1)

“For as high as the heavens are above the earth, so great is His love for those who fear Him; as far as the east is from the west, so far has He removed our transgressions from us.” (Psalm 103:11-12)

One of the best things about Autumn is Thanksgiving. As you move from a season of green and sunshine to a darker one, let gratitude and thanksgiving shine.  In fact, prepare your heart during October for a 1-2 month (or longer) daily practice of gratitude in the upcoming months.

5. YOU CAN CAST YOUR CARES ON HIM

“Cast your cares on the Lord and He will sustain you; He will never let the righteous be shaken.” (Psalm 55:22)

Even though He tells us not to worry or trouble ourselves, our God knows we still do. Changing seasons (both figurative and literal) can cause anxiety. And to that, He says to cast your cares on Him. No guilt. Just love. So, take those burdens of a changing season or otherwise, and give them to God He cares for you.

6. GOD CARES FOR YOU DURING ALL LIFE’S WORRIES

“When I consider Your heavens, the work of Your fingers, the moon and the stars, which You have set in place, what is mankind that You are mindful of them, human beings that You care for them?” (Psalm 8:3-4)

“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they?” (Matthew 6:25-27)

“What, then, shall we say in response to these things? If God is for us, who can be against us? He who did not spare his own Son, but gave him up for us all—how will he not also, along with him, graciously give us all things? Who will bring any charge against those whom God has chosen? It is God who justifies. Who then is the one who condemns? No one. Christ Jesus who died—more than that, who was raised to life—is at the right hand of God and is also interceding for us. Who shall separate us from the love of Christ? Shall trouble or hardship or persecution or famine or nakedness or danger or sword? As it is written: “For your sake we face death all day long; we are considered as sheep to be slaughtered.” No, in all these things we are more than conquerors through him who loved us. For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.” (Romans 6:31-39)

It’s utterly amazing that the God of the Universe cares for us. That he knows the hairs on our heads. That He loves us as our Father. Remember during tough seasons, if He is for us, who can be against us?

7. GOD HOLDS YOUR FUTURE

“How abundant are the good things that You have stored up for those who fear You, that You bestow in the sight of all, on those who take refuge in You.” (Psalm 31:19)

If we believe God is good, that He loves us, and that He holds our futures, we can trust Him through all changing seasons. He has stored up good things for you whether in this life or the next. In the meantime, we can meditate on His love and reap the benefits of faith in Him.

STRESS LESS DROPS: FEEL NATURALLY BALANCED AS YOU ENJOY AUTUMN

There’s no better way to gain eternal perspective than to meditate on God’s Word. He gives us the instructions, the truth, and His promises. He is steadfast in His love, you only have to accept it.

While we are on this earth, we will have troubles. If you are dealing with stress due to modern-day imbalances and unhealth, Dr. Colbert has formulated supplements that help the physical body as well! His newest formulation, Stress Less Drops contain trace minerals, magnesium, and more designed to help you re-balance your mind and body with better sleep, healthy moods, and cellular health. If you would like to try an all-natural supplement to support your physical and mental health this Autumn, check out Stress Less Drops.

BOTTOM LINE

Autumn is the perfect time to reflect on God’s faithfulness and promises. After the sowing of spring, you can reap the goodness of Autumn! Don’t let it pass you by. Don’t dive into the hustle and bustle. Instead, take a few moments and reflect on God’s divine plan, His changing seasons, and His promises for you.

The post Bask in the Goodness of Autumn: God Promises of Harvest appeared first on Dr. Don Colbert, MD.

Sure, you could encourage the dads in your life to “get healthy.” You could suggest adding a ton of new activities in order to improve their lives. They could add hours of exercise, new meals and recipes, and more (these are all great!). However, if they are like most men, they are likely already doing a lot. They are busy, often stressed, and tired. But, what if you encouraged simple ideas and products that add to his health without adding work? Here are easy additions that support the best health for dads from head to toe…no extra work necessary.

Less Stress and the Best Health for Dads (without Adding Work)

To start, there’s one nutrition compound that can encourage the best health for dads from head to toe, all by itself. Any idea which one it is?

It’s krill oil!

Krill is a superior source of omega-3 fats that fights inflammation throughout the body. Like other omega-3 sources, krill oil can raise blood levels of healthy fats like DHA and EPA (1). When these increase in your blood, inflammatory markers decrease. 

But, what makes krill oil different is its superior absorption and natural antioxidants. First, krill oil is optimally absorbed during digestion and quickly affects both blood and brain levels of omega-3 fats (2). Next, krill oil naturally contains a healthful antioxidant called astaxanthin. Astaxanthin serves to both protect the krill oil itself (improving digestion and absorption) and encourage reduced oxidative stress in the body (3).

Once absorbed, krill oil supports better health for dad in the following areas.

Better Health for Dad through Krill Oil

1. Triglycerides and Heart Inflammation: If you want to support dad’s heart health and inflammatory factors, krill oil is a great place to start. One meta-analysis looked at the effects of krill oil on circulating fats in the blood. The researchers found that krill oil supplementation was associated with significantly lowered triglyceride levels. In addition, it encouraged healthy changes in LDL cholesterol, HDL cholesterol, and total cholesterol (4).
2. Digestive Inflammation & Health: In studies, it’s been found that krill oil supports reduced gut inflammation by regulating a broad spectrum of inflammatory signaling pathways. In addition, krill oil promotes a healthier gut environment by fighting microbes that damage mucosa, and reduces inflammation markers (5).
3. Weight Related Inflammation: Elevated weight negatively affects tissues and organs in a dad’s body. Inflammation is often elevated.  Long-term krill oil supplementation has been shown to increase anti-inflammatory markers in the liver, support metabolism and fat breakdown, and improve tissue health and inflammation (6).
4. Bone and Joint Inflammation: Joint pain and stiffness is a problem for many adults. There is increasing evidence that it is affected by dietary fat intake. Studies have investigated the effects of dietary fats, including dietary omega-6 to omega-3 ratios, on joint health in humans and animals. Results reveal that a better omega-3 to omega-6 ratio from krill oil can significantly improve the cartilage structure and reduce losses. Further, this diet change can reduce inflammatory markers. What’s more, krill oil has specifically been shown to be more effective than plant-derived omega-3s in these studies (7).
5. Neuroinflammation: Most neurodegenerative conditions demonstrate on-going inflammatory processes. Krill oil and marine-derived omega-3s have been studied for anti-inflammatory effects both systemically and in the brain specifically. Krill oil has been reported to encourage spatial memory and learning, attenuate memory loss, protect the brain, reduce inflammation markers, and reduce depression symptoms. For more on krill oil and brain health, click here (8).

The best krill oil on the market is available right here! Keto Zone Living Krill Oil supports health in all the above ways. Get some for dad today!

4 More Steps for Less Stress & Best Health for Dad (without Adding Work)

1. Dads Need to De-Stress

It can take years to learn stress management. Or, dads can begin to fight stress today using an all-natural plant based product designed by Dr. Colbert. Hemp oil, specifically nano-particle oils like those in Dr. Colbert’s Nano-Science Hemp Oil, promotes health throughout the body’s systems.

It is a broad-spectrum hemp oil that is organically grown, vegan, and GMO-free. In terms of health, it have been shown to:

• Support healthy, stable moods (9)
• Promote stress relief and normalized cortisol levels
• Support comfortable, healthy joints (10)
• Encourage healthy sleep habits (11)
• Promote healthy skin with fewer irregularities and blemishes (12)
• Support healthy brain and nervous system functions (13)
• Encourage healthy cardiovascular functions and normalized inflammatory actions (14)

No extra work for dad. Just better health and less stress in one simple step.

2. Dads Need More Sleep

We know, dads are busy. But, they can combat daily stress and improve mental health with one habit: more, or adequate, sleep. Dads should aim for at least 7-9 hours of good-quality sleep each night.

While adequate sleep is not always easy to get, it’s a critical health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being. What’s more, high cortisol levels and stress can be caused by poor sleep or inadequate sleep (15).

Dads don’t need more work, they need more sleep!

3. Dads Could Use a Big Drink of Water

Another cause of unhealth, overwhelm and stress? Believe it or not, dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (16).

Of course, water is a great choice for hydration. Dads can take it a step further and drink cortisol-reducing black and/or green tea. Tea is a health-promoting drink that you can use as a tool to combat stress daily. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (17).

Want even more nutrition and more flavor? Add lemons, cucumbers, or Organic Fermented Green Supremefood®.  Hydration is a great healthy habit for dads!

4. Prayer for and by Dads

Want full-body health: mind, soul, and body? Look no further than prayer.

No matter what dads are facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels.

Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation.

What’s more, you can pray for Dads! Pray for their spiritual, mental, emotional physical strength as they face each day. Prayer is powerful for the one praying, and the one prayed for.

Bottom Line

It’s time for better health for dads! We’ve provided easy, no-work habits that can significantly improve health from head to toe. They target stress levels, heart health, bone health, brain health, and more. Encourage the dads in your life to take care of themselves with less, not more, work!

The post Less Stress & Better Health for Dads (Without Adding Work!) appeared first on Dr. Don Colbert, MD.

Here’s the thing: moms have a lot of stress. They lift a lot of fingers. High levels of mental stress can be devastating to a mom’s brain, health, relationships, immune system, and energy levels. Quite literally, it zaps her.

Ready to stop the energy-zapping cycle? Today, we’ve got a list to help moms without adding more stress and activities. Sure, a couple take a few minutes to order, but otherwise, we’re here to help you de-stress, get more rest, and feel energized and youthful. Ready? 

7 Ways Mom’s Can Feel Energized and Peaceful 

1. Support Your Hormones

Throughout a mom’s life, her hormones increase, decrease, and change. Hormones are vitality important to health, energy, metabolism, and feelings of calm  (1, 2, 3). Fortunately, Dr. Colbert has designed 2 supplements to support women’s hormones.

First, Keto Zone® Hormone Zone contains Diindolylmethane (DIM), Vitamin D3, and Vitamin K2. Together these nutrients support balanced hormones throughout a woman’s life while also promoting bone health, heart health, and whole-body health (4).

Next, there’s Keto Zone® Thyroid Zone. This supplement specifically supports the thyroid by providing a variety of minerals and nutrients that promote healthy thyroid function.  In fact, it contains natural iodine, selenium, zinc, copper, vitamins A, D, and B12, Ashwagandha extract, Guggul extract, Coleus Forskohlii, L-Tyrosine, Schizandra, Kelp, Bladderwrack, and Cayenne – important minerals and nutrients for thyroid health (5). These nutrients are important for whole-body health and may improve the symptoms of hypothyroidism.

2. Fight Stress

Amazingly, you can fight stress using a thoughtfully crafted formula designed by Dr. Colbert. It’s true! Divine Health Sleep-Ease is formulated with calming botanicals, vitamins, and minerals designed to support relaxation and promote a calm, balanced state of well-being

It is a naturally derived, non-habit forming formula designed to support the body’s natural ability to unwind. In terms of overall wellness, it may help:

• Support healthy, stable moods (6)
• Promote stress relief and normalized cortisol levels
• Encourage healthy sleep habits (8)
• Support healthy brain and nervous system functions (10) 

This can be a great product for moms who want to feel more relaxed and peaceful, without lifting a finger.

3. Do Something You Truly Enjoy Every Day

This may seem like you’re about to lift a finger. However, make this one exactly what you want! Want to go for a walk each day? Do it!

Talk to your best friend for 10 minutes – schedule it!

Just lay down and close your eyes? Figure out how to add this in.

You can listen to a podcast, watch a quick show, sit on a bench outside, listen to comedy, anything! 

In fact, doing something that puts a smile on your face, or helps you laugh, is amazing for your health, stress, and energy. 

In fact, laughter is considered a scientific, effective, non-invasive therapy for improved mental health and mood. Laughter alters dopamine and serotonin activity, and causes an increase in endorphins. These chemicals decrease discomfort, cortisol (12), and depressed moods (13).

Don’t lift a finger, but make sure to do something that makes you smile or laugh every day.

4. Sleep More to Feel Energized

Moms, listen up. You can combat daily stress and improve mental health with one habit: adequate sleep. In fact, moms should all aim for 7-9 hours of good-quality sleep each night. 

While adequate sleep is not always easy or even feasible (those newborn years make it tough), it’s a crucial health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being.

What’s more, an overload of stress can be the cause of poor sleep (14), making the sleep-stress cycle a potential threat to health.  

Moms, don’t lift a finger. Instead, go to sleep early (families, make this possible for her!).

5. Hydrate with a Drink You Like

Did you know that dehydration can increase cortisol and stress? Dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (15).

Of course, water is a great choice for hydration. But, you can take it a step further and drink cortisol-reducing black and/or green tea. Tea is a health-promoting drink that you can use as a tool to combat stress daily. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (16).

Want to add flavor? Add lemons, cucumbers, or Organic Fermented Green Supremefood®. Hydration is a calming way to feel energized!

6. Do Less

Say it with me, moms: “No, unfortunately I/we cannot fit that into my schedule.”

Some stress is self-induced. Sometimes, we say “yes” to too many activities. Sometimes, we are required to live within a busy schedule.

But, as much as it’s dependent on you, clear your schedule to combat daily stress. It’s okay to spend time at home with little to do. It’s okay to allow kids to play without a “formal class or structure.” It’s okay to say “no” without even having a good reason other than giving yourself a break. Do less by clearing the calendar and lift less fingers.

7. Pray

Here’s the most important way to feel energized.

No matter the stress you’re facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels.

Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation.

Of course, for Believers, prayer and gratitude to God goes beyond mental health. Our spiritual health is the foundation of everything else!  Don’t lift a finger, but do lift up your prayers!

Bottom Line

Moms, you can feel energized and peaceful without lifting a finger. Try our 7 strategies. We are confident you don’t need to do more (you do enough). In fact, do less. Take a deep breath and be present, feel energized, and experience all the peace God has for you today.

The post 7 Ways Moms Can Feel Energized (Without Lifting a Finger) appeared first on Dr. Don Colbert, MD.

Stress can also be very problematic. When it’s based on inaccurate information, on future or present made-up worries rather than reality, or when it becomes chronic, it can become unhealthy and extremely detrimental. It can be tough on parents and students to head back to school when feeling stressed.

Detrimental Effects of Chronic Stress

According to the American Psychological Association’s 2017 Stress in America survey, more and more adults report stress as an interference with their own physical and mental health (1). Approximately 33% of adults reported sleeping issues, 32% reported headaches, and 27% reported an inability to concentrate due to stress. Additionally, 47% of adults reported losing patience with or yelling at their partner, and 46% reported similar behavior with their children because of stress.

Prolonged stress results in high cortisol levels. Cortisol is a hormone that’s released by the adrenal glands when the body faces stress. In modern times, this stress is often more mental than physical and usually has no outlet. For many, it’s chronic. It builds. And it does damage.

According to an October 2018 study, researchers found that increased blood cortisol levels are correlated with impaired memory and lower brain volume in mid-life (2). What’s more, after studying 2231 human participants, they found the effects were more pronounced in women participants than men.

High blood cortisol levels are correlated with weight gain and impaired loss, increased blood pressure, negative impacts on mood, sleep and energy, and an increased incidence of glucose and cardiac issues (3).

As many of us head into this season as parents, students, teachers, and community members, let’s prioritize mental health. Choose less stress back to school strategies!

12 Less Stress Back to School Strategies

1. As A Parent, Identify Your Own Stress

It’s no surprise: chronic parental stress affects children’s mental health and stress levels (4). As kids head back to school, it’s important for parents to identify their own stress.

Of note, parents should not feel guilty about their stress level. That only adds more stress! Instead, do what you can to manage adult stress, starting with prayer, talking to your children, and using these strategies in your own life to better manage or confront it.

2. Ask Your Kids, Don’t Assume

Kids have a way of surprising us throughout life! One surprise might be that a parent’s perception of their child’s stress is different from what the child is actually experiencing.

One reason is that our perspectives of what’s important are often very different. While a parent might think a student is stressed about an upcoming exam, the student might actually be stressed about a social relationship.

Open communication is key. So, ask your kids about stress, don’t assume. Identifying stressors is a huge step to less stress back to school.

3. Pray Together About Specific Stressors

Before any stressful situation, our first line of defense is prayer. When we pray, we give our worries to God and release our pent-up stress. When we pray, we can listen to God, and align our perspective with His. This is a great opportunity to teach your kids the power of prayer.

You and your kids can pray for:

• Your child(ren)’s stress level and their specific worries
• Their friends and friends’ families
• Your child(ren)’s teachers and school staff
• Health and safety at home or school
• Childhood fun, joy, and playfulness
• Clear minds and low stress for learning

With each prayer, you give control to God in any out-of-control situation. With each prayer, you can listen and feel peace and truth from God, rather than anxious lies. With each prayer, you can give your worries to the one who can handle them.

Remind your students: Prayer is strength. Corrie Ten Boom said, “Worry does not empty tomorrow of its sorrow. It empties today of its strength.”

4. Emphasize Good Breakfast, Snacks & Hydration

For years we’ve known that eating breakfast improves cognitive performance in students (5). So first, make a plan for good breakfasts each day.

Next, many students need small healthy snacks between meals to stay focused and energized. They are active, busy, and growing! Consider sending healthy bars, fruits, nuts, etc. for snacks during the school day.

Lastly, did you know dehydration increases cortisol (6)? Encourage your student (and yourself) to stay hydrated throughout each day for less stress.

5. Watch Your Words

How you talk about situations can completely change your household’s reactions and outcomes.  As the adult in the room, you have a lot of power when it comes to language and school stress.

In fact, even when patients are recovering from chronic illness, optimistic language and optimism have been shown to improve outcomes (7).

This doesn’t mean to downplay any concerns, but it does mean to talk about them from a prayerful perspective that doesn’t evoke extra stress.

For example, you can make these simple word replacements:

• Use the word “challenges” rather than “problems”
• Talk about difficult or new situations as opportunities to grow and learn
• Acknowledge stressful situations and talk about helpful actions such as prayer, talking, and habits to address them
• Avoid using negative “always” and “never,” and acknowledge difficult seasons with hopefulness
• Affirm with your children that you can thrive in tough situations
• Talk to yourself with love and care, just as you would to a friend. Capture and replace negative self-talk with positive

Using more positive words can transform your thoughts and attitude, personally, within your household, and within your school.

6. Embrace “Failure”

One big way we can change our words and perspectives for less stress back to school is to embrace “failure.” When we try hard things, we might fail. Failure can simply be a sign that your student is pushing themselves.

Ask, what did you fail at today? What did you try that was hard? How can you learn from it? Are you going to try again?

As we embrace failure rather than fear it, the world opens up and all of us can become more willing to take on challenges!

7. Do Less

If you’re like many parents, you may bring some of the stress onto yourself by loading up your schedule and your kids’.

Maybe your kids are bouncing off the walls and you need them to burn off energy in a lot of activities. A healthy amount of activities is very positive if they are available in your area and you’re comfortable with them. However, an overload can cause anxiety, lack of sleep, fatigue, and more.

Or, maybe it’s your own activities that overload your schedule. Decide which promotes health and peace within you, and which causes extra stress.

Never be afraid to say “no” to a busy schedule for the sake of your family’s health and well-being.

8. Prepare for the Next Day

Much of healthy parenting is instilling healthy habits into your kids.

You have the power to make school mornings significantly more peaceful with a simple habit: prepare the night before.

Make evening preparations a non-negotiable priority. Set out clothes. Pack the backpacks or organize the learning area. Prepare lunches and snacks.

This simple step can make a huge difference.

9. The Gratitude Habit

No matter how the school day went, the practice of daily gratitude can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels.

• You can be thankful for the challenges and opportunities to do better.
• Thank God for the opportunity to learn and interact (in whatever way interaction is occurring).
• Be thankful for the chance to face this together.

In fact, teaching your kids to keep a simple gratitude journal could be one of the best lessons of the year.

10. Know Your Kids’ Screen Time Habits

It’s not surprising that screen time and social media affect students’ stress (8). What is surprising is how diligent parents now have to be to become aware of excessive use.

Mobile devices have opened up a whole new world of accessibility to screens 24-hours per day. Parents have to be aware and ready to limit it and tackle issues.

If your student has access to screens, consider taking them out of bedrooms (phones can be docked in a central place). Set time limits on devices (you can make the internet and apps inaccessible at a specific time, for example). Learn about current apps, content, and healthy digital habits on sites like braveparenting.com.

11. Sleep More

No matter the situation, our stress levels and mental health can be improved with adequate sleep. In fact, adults should all aim to get 7-9 hours of good quality sleep each night. Kids should generally aim for 8-10 hours each night, depending on their age.

While adequate sleep is not always easy or even feasible, it’s a crucial health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being.

What’s more, an overload of stress can be the cause of poor sleep (9), making the sleep-stress cycle a potential threat to health.

By aiming for less stress and more sleep, you can encourage less stress back to school this year.

12. Adults: Consider Nature’s Stress Relief

Have you considered natural ways to manage everyday stress? As part of a healthy lifestyle, it’s worth exploring simple habits that support both your mental and physical well-being. Healthy lifestyle practices can help you better navigate the demands of the school year, including:

• Supporting a healthy, balanced mood
• Promoting relaxation and helping manage everyday stress
• Encouraging regular physical activity to support joint health and mobility
• Supporting healthy sleep habits
• Maintaining healthy skin through proper nutrition, hydration, and self-care
• Supporting healthy brain and nervous system function
• Encouraging heart health through regular exercise and balanced nutrition

Building healthy habits can be a great way to create a less stressful back-to-school season for you and your family.

Bottom Line

Back to school doesn’t have to be high level stress. It’s a new season, new opportunity, and new adventure for everyone involved. Enjoy it! For more tips, try these additional stress busters. And, use our less stress back to school strategies throughout this school year!

The post 12 Less Stress Back to School Strategies appeared first on Dr. Don Colbert, MD.

What do you want 2022 to be for you? How can you end 2022 healthier than you’re starting?

Here is a month-by-month guide. Go through it quicker or slower, but use it to hit some of the hallmark goals for a healthy new year. Use this guide as a reference as you set your goals, and then move through healthy habits each month.

January: Determine What You Want in Your Healthy New Year

One of my favorite things about a New Year is the new beginning. To me, it feels like a gift. A blank story laid out before me, and I get to write the chapters.

In January, take some time to decide what you want your 2022 story to be. Some people might call these goals or resolutions.

I recommend starting with dreams and adventures.

What do you want to accomplish? What dream do you want to make a reality? Is there an adventure you want to tackle?

Write these down. Then, write what you need to change in your life, schedule or habits to accomplish them. Some tips for this part include:

• Dream Big. Shoot for the stars. It’s okay if it takes more than one year. But, aim for something that motivates you and puts a smile on your face.
• Determine if there’s one change you need to make in order to make it possible. Do you need to wake up 15 minutes earlier? Do you need to prioritize your own health? Do you need to set aside 20 minutes per day to start writing that book? Usually, there’s one big shift that allows other habits to flow more easily.
• Name the habits needed to accomplish your dream. Do you need to take class? Eat differently? Locate a friend? Be specific here.
• Are you stuck? Do you have a hard time sticking to new habits? No problem! Here are some great, actionable tips to help you!

Whatever your goals and dreams, go for it! January is for new beginnings and an optimistic outlook for a New Year!

February: No Excuses – Prioritize Sleep

Believe it or not, one of the best healthy habits you can develop is more sleep!

Why?

Sleep is one of the strongest immune-boosters available to you. It can support your immune function through your lymph system and help your body restore itself each day.

In fact, it allows your body and brain to recoup, restore, and fight chronic illness. During sleep, your immune system releases cytokines which both promote sleep and fight illness. When you are awake, your body must do the work of being awake, moving, and maintaining an active brain. This takes most of its resources. When you are asleep, it can do maintenance on your body (1).

Studies have found that sleep also promotes heart health, brain health, normalized blood sugars, and healthy blood pressure (2). What’s more, it encourages healthy moods and mental health, especially in the winter months  (3).

That’s a lot accomplished from this one change! To learn tips for improving sleep, check out this article. 

March: Revamp Your Diet

Of course, healthy habits have to include a great diet. If you’re ready to really support your health, from head to toe, consider getting into the Keto Zone^® this year and adding intermittent fasting.

First, the Keto Zone can help you obtain a healthy weight, omit harmful sugars, reduce carbohydrates, support healthy blood sugars, and support heart health (4, 5).

The best way to get started is to get the book: Dr. Colbert’s Keto Zone Diet Book. You will find how to cut carbs and get into ketosis. Then, continue to follow our posts, recipes, Facebook groups, and more to keep going. You can also join our FREE 21-Day Keto Zone Challenge!

To help you get into ketosis quickly, make sure you add Keto Zone^® Instant Exogenous Ketone Powder. Exogenous ketones can boost energy, vastly reduce ketone flu, and slow cell aging (5).

Then, you can take it a step farther and enjoy the benefits of intermittent fasting. Here’s a simple way:

To fast 15-16 out of the 24 hours per day, finish eating at 7 pm each day, and fast with only non-carbohydrate liquids (like coffee) until 10 am or so. Then, utilize Keto Zone eating for 8 hours per day.

There are many documented benefits to intermittent fasting. In fact, study after study has shown that intermittent fasting benefits body systems often affected by aging, including brain health, heart health, and blood sugars (6).

April: Drink Up and Add Ice

Drinking more water is a simple habit, but not necessarily an easy one.  Throughout your day, drink 80 ounces or more water. It’s important to your health!

In fact, one study found that increasing water consumption by 2 liters per day improved skin condition and physiology, even in those who already consumed high amounts of water (7). It can also improve digestive health, reduce incidence of headaches, reduce stressful moods and feelings of overwhelm, and boost metabolism (if you’re drinking ice-water) (8).

Next, you can use ice-water in an altogether different way. Try ice-water showers (or at least a cold blast during your shower). Why?

When your body is exposed to very cold water, it uses brown fat cells to warm itself. These cells are extremely advantageous for metabolism. What’s more, ice-cold showers have been found in studies to activate “white fat” by making it act more like “brown fat”(9). In time, your body will naturally burn more calories the more brown fat you have. Studies have also found that ice-cold plunges reduce sick days (10).

May: Grow A Garden or At Least Get Your Hands Dirty

While you may think the only benefit of gardening is the food you harvest, there’s actually many healthy benefits when you put your hands in soil. In fact, studies have found that gardening is a great stress reducer and promotes feelings of calm and well-being (11).

What’s more, gardening is a great excuse to get outside and be active. Take advantage of the time using your muscles and increasing vitamin D production from the sun. 

Of course, the harvest is great, too. When you add more greens, herbs, and vegetables to your diet, you consume the same components plants use to grow and flourish, like chlorophyll. You can get these amazing components from your bounty or Divine Health^® Organic Fermented Green Supremefood^®. Plant compounds are great for plants and humans alike (12)!

June: Get Moving and Get Outside

There are so many great options for exercise and movement. The key is to find one you love, you look forward to, and get your body moving!

If you don’t know what you love, try walking, running, yoga, aerobics, classes, biking, hiking, swimming, lifting weights, or others.

And, if you can, get outside! Whether it’s just a short walk or a ride on a bike, God has given us a huge gift: the outdoors elevate our moods. Not only is any activity good for our muscles, hearts, and brains, outdoor-activity specifically has been shown to improve mood and depression (13). What’s more, if the sun is shining, your body will make Vitamin D, an immune- stimulating vitamin, while enjoying the immune-enhancing benefits of exercise itself (14).

July: Check Yourself – Are you Laughing Each Day?

Let’s add a joyful habit. Laughter.

Have you ever wondered why we laugh? Why did God give us this gift?

It is an amazing health-promoting habit. The more you can build laughter into your daily life, the more you’ll reduce cortisol, improve your mood, and decrease depression (15, 16).

These, in turn, will encourage healthy immune function.

Interestingly, multiple studies show that the benefits of smiling and laughter are experienced whether it’s real or fake. So, fake it if you need to, and get in a good belly laugh each day.

August: Connect with Others

At least once per year, make sure you feel good about your connections. Far-away friends, local friends, family, and groups.

God has created us for relationships, and they are important for overall health and healthy immune function. In fact, positive relationships can improve your mood and decrease stress. This, in turn, can promote a strong immune system (17).

To maintain relationships even when you can’t always be with each other in-person:

1. Invest in the relationships within your household, neighborhoods, and towns. Head to a park for a pick-up game, watch movies together, take walks, invite friends for simple gatherings, and create other ways to make great memories together.
2. Stay in touch with loved ones however you can. Write letters and send cards. Use technology to video-call, send videos to friends, and keep in touch. Social media can be a negative addiction if left unchecked, but it can also be a great way to feel a sense of community if you’re away from loved ones. Be proactive and initiate re-connections if you’d like!

Maintain the relationships that are important to you. It’s good for your health and immune function!

September: Add Nature’s Best Stress-Relief

Almost every habit on this list reduces stress. Reducing stress is a foundational health habit that promotes health throughout your body (17). It’s a top habit for your healthy new year

You can take it to the next level. In addition to healthy daily habits, add nature’s best stress relief.

It’s Hemp Oil. Hemp oil, specifically nano-particle hemp oil, promotes health across the body’s systems. 

It is a broad-spectrum hemp oil that is organically grown, vegan, and GMO-free. In terms of health, Hemp Oil has been shown to support healthy, stable moods (18), promote stress relief and normalized cortisol levels, support comfortable, healthy joints (19), encourage healthy sleep habits (20), promote healthy skin with fewer irregularities and blemishes (21), support healthy brain and nervous system functions (22), and encourage healthy cardiovascular functions and normalized inflammatory actions (23).

What an amazing oil for overall health and stress!

October: Stretch for a Youthful Body and a Healthy New Year

Stretching and maintaining (or improving) flexibility can literally change your body and your life.

Amazingly, just 3-5 minutes of stretching can be enough. Stretch in the morning or before bed. Believe it or not, as you gain flexibility in your spinal cord, you’ll improve your posture, range of motion of your limbs, and support cardiovascular health.

There’s more. It turns out that trunk flexibility directly represents the flexibility of your arteries. As crazy as it sounds, researchers have found that poor trunk flexibility is associated with stiff arteries. This means that keeping your body flexible enough to touch your toes means better artery health and blood pressure (24).

November: Let Gratitude and Optimism Rule

If you’re interested in your health, let gratitude and optimism rule. One great way is to start (or restart) a gratitude journal. You may have started one during the Thanksgiving and the Holiday Season in previous years. Or, this idea may be new to you.

Gratitude journals, focusing on small daily blessings, are powerful. Being grateful is associated with better mental, emotional, and physical health and immunity (25).

To start a gratitude journal, first simply get a pen and a paper, or a journal. Next, write 5-10 “gratitudes” per day. They can be big or small things. You can write them throughout the day, or at the beginning or end.

It’s time to let gratitude rule. Choose to focus on simple gratitudes each day as one of your new year lifestyle habits.

December: Pray Throughout the Day for a Healthy New Year

Prayer is not a last-ditch effort for health or spirituality, but a foundation for your relationship with God. It also affects your mental health, physical health, and entire well-being.

In fact, prayer releases control from you and gives it to God. It helps change your heart towards any stressful situation, even if the situation itself doesn’t change. And lastly, it allows you to focus on the truth. God’s truth is that He is with you in any circumstance. That nothing is too big. And, that He will walk with you through it.

The act of prayer has shown to increase certain helpful neurotransmitters, such as dopamine, which help promote a state of relaxation, focus, motivation, and well-being. Studies have shown that it reduces anxiety and stressful moods (26).

A focus on prayer and your relationship with God is a great way to start and end every year (and every day).

Bottom Line

Healthy New Year! Decide what you want in 2022, and go after it. Then, add healthy habits throughout the year as you work towards your dreams!

The post Healthy New Year! 12 Hacks to Make Every 2022 Month Healthier appeared first on Dr. Don Colbert, MD.

Why?

Stress isn’t just an uncomfortable feeling. It’s actually a progression of reactions in your body that can have devastating health consequences both directly and indirectly.

Directly, chronic elevated cortisol (the “stress hormone”) wreaks havoc on body systems. Indirectly, stress can lead us to long lasting feelings of depression, unhealthy eating, isolation, reduced motivation and more.  

How Stress Affects Your Health

High levels of mental stress can be devastating to your brain, your health, your relationships, and your immune system. Chronically elevated cortisol levels can affect all our body’s systems.

Cortisol is a hormone that’s released by the adrenal glands when the body faces stress. In modern times, this stress is often more mental than physical and usually has no outlet. For many, it’s chronic. It builds. And, it does damage.

High blood cortisol levels are correlated with weight gain and impaired loss, altered blood pressure, negative impacts on mood, sleep and energy, an increased incidence of blood sugar and heart health issues, and potentially lower brain volume and memory challenges (1).

What can you do? Try our 10 Effective Tools to Combat Daily Stress!

11 Surprising Tools to Combat Daily Stress

1. Add Natural Stress Relief Each Day

Did you know that simple, healthy habits can help you better manage everyday stress? Prioritizing activities that support your physical and mental well-being can make a meaningful difference during busy seasons. 

Healthy lifestyle practices may help:

• Support a healthy, balanced mood
• Promote relaxation and help manage everyday stress
• Support joint health through regular movement and exercise
• Encourage healthy sleep habits
• Promote healthy skin through proper nutrition and hydration
• Support healthy brain and nervous system function
• Support cardiovascular health through a balanced lifestyle

Why it’s important: Building healthy daily habits can help you better manage stress and support your overall well-being.

2. Calmly Breathe In and Out

Did you know you can combat stress with your lungs?

It’s true. You can calm your heart, your brain, and your body by breathing calmly. Try this:

While pressing your tongue strongly against the roof of your mouth, breathe in slowly. Then, allow your tongue to completely relax and lower, even allowing your mouth to hang open if you want, and slowly breathe out. Do this for an entire minute.

Why it’s surprising:  Breathing is one of the most simple human function. Controlling it can help you control your stress.

3. Exercise, Outdoors if Possible

When you exercise, you release your body’s own ability to combat stress. In fact, studies suggest that exercise can improve anxiety symptoms or stressed moods especially in those who have a history of dealing with chronic stress (15).

It’s interesting. Exercise can actually increase stress hormones acutely. However, these hormones quickly decrease back to healthy levels and long-term stress outcomes improve (8). 

What’s more, moods improve when you get outside. If you don’t know where to start, start walking. Here are 10 Amazing Benefits of Walking!

Why it’s surprising: We all know exercise is good for you. You can double your stress reduction by getting outside while exercising!

4. Laugh Any Chance You Get, Especially with Friends & Loved Ones

If life doesn’t seem pleasant, fun, or funny at the moment, you’ll have to go out of your way to proactively laugh.

It may seem silly.

But, if you prioritize laughter, you will reduce stress. Start by reading your favorite funny author, spending time with a great friend, listening or watching a favorite comedian or show, or hanging out with children.

Amazingly, laughter is considered a scientific, effective, non-invasive therapy for improved mental health and mood. In fact, it’s been found that laughter alters dopamine and serotonin activity, and causes an increase in endorphins. These chemicals decrease discomfort, cortisol (9), and depressed moods (10).

Why it’s surprising: Laughter is such a gift in the human experience. Indulge in it for a free stress-buster.

5. Stay Hydrated with a Stress-Busting Tea

Did you know that dehydration can increase cortisol? Dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (11).

Of course, water is a great choice for hydration.

But, you can take it a step further and drink cortisol-reducing black and/or green tea.

Tea is a health-promoting drink that you can use as a tool to combat stress daily. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (14). 

Take it one step further and flavor your tea with Organic Fermented Green Supremefood®.  

Why it’s surprising:Many think tea itself is dehydrating. It’s only a very gentle diuretic and can be used for stress-busting hydration.

6. Get Into the Keto Zone® to Eat Healthy Foods Throughout the Day

You can also combat daily stress by improving your diet. A haphazard diet, a high-sugar diet, or an ultra-processed diet can be detrimental to your health and stress levels.

Here’s how to improve your diet :

1. Ditch the low-calorie, high-carb diets. Often, dieters following these strategies are left feeling hungry. Hunger promotes feelings of overwhelm and stress.
2. Increase foods that promote satiety and satisfaction like healthy fats. 
3. Remove processed sugars and carbohydrates from your diet as much as possible. Sugars lead to energy crashes and increased feelings of stress.

How? The best way to get started is to get the book: Dr. Colbert’s Keto Zone Diet Book. You will find how to cut carbs and get into ketosis. Then, continue to follow our posts, recipes, Facebook groups, and more to keep going. You can also join our FREE 21-Day Keto Zone Challenge!

Why it’s surprising: Many people eat without thinking it affects their mental health. What you eat matters when it comes to stress.

7. Pray with Gratitude

No matter the conflicts you’re facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels.

Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation.

Of course, for believers, prayer and gratitude to God goes beyond mental health. Our spiritual health is the foundation of everything else!  

Why it’s surprising: Gratitude and prayer are available to you all day, every day. You can choose them and thereby choose to reduce your stress.

8. Clear the Calendar

Some stress is self-induced. Sometimes, we say “yes” to too many activities. Sometimes, we are required to live within a busy schedule.

As much as it’s dependent on you, clear your schedule to combat daily stress. It’s okay to spend time at home with little to do. It’s okay to allow kids to play without a “formal class or structure.” Give yourself a break. 

Why it’s surprising: While we often feel like stress is heaped onto us, many times we simply over-schedule ourselves and our families. It’s okay to do less. Slow and simple lives have a lot of health benefits.

9. Use Positive Language and Thoughts to Soothe Stress

Your words can shape your world. In fact, you have a lot of power to combat daily stress with your language. In fact, even when patients are recovering from chronic illness, optimistic language and optimism have been shown to improve outcomes (12).

How? Use the word “challenges” rather than “problems.” Talk about difficult or new situations as opportunities to grow and learn. Acknowledge stressful situations and discuss helpful actions such as prayer, talking, and habits to address them. Avoid using absolute terms like “always” and “never,” and acknowledge difficult seasons with hopefulness. Talk to yourself with love and care, just as you would to a friend. Capture and replace negative self-talk with positive.

What’s more, optimism is thought by some to be a fountain of youth! That’s some great news. Something that won’t cost you a dime can help you reduce stress while increasing youthfulness!

Why it’s surprising: You can change your entire day by changing the way you talk to yourself and think. Start “capturing” the negative and flipping it to the positive.

10. Put Down the Phone and the Remote

Sure, we all need to “tune in” to know what is happening in the world. However, increasingly, we’re tuning in too much. We are now inindated with news nonstop. We see struggles from every corner of the world, sometimes truthfully and sometimes grossly exaggerated.

What’s this doing to our stress levels? Recent studies suggest more media consumption means more feelings of stress, depression, and anxiety (15). Instead of tuning into a device for countless hours, get your news in small doses from a trusted source. Then, proactively put it down and tune into your physical world and the people present in your life.

Why is this surprising? For many, stress actually increases media consumption, which can then exacerbate stress. It takes proactive action to stop this negative cycle.

11. Prioritize Sleep

No matter the situation, you can combat daily stress and improve mental health with adequate sleep. In fact, adults should all aim to get 7-9 hours of good quality sleep each night. 

While adequate sleep is not always easy or even feasible, it’s a crucial health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being.

What’s more, an overload of stress can be the cause of poor sleep (13), making the sleep-stress cycle a potential threat to health.

Aim for more sleep and less stress this week!

Why it’s surprising: Sleep is not a waste of time. In fact, it may be the most important activity when it comes to mental health.

Bottom Line

Life is not easy, and it feels like it’s getting tougher in many ways. Decide today that your health is priceless to you. Combat daily stress with our tools. Every other part of your life will benefit from less cortisol. Take action today!

The post Stressed? 11 Surprising Tools to Combat Daily Stress appeared first on Dr. Don Colbert, MD.