Back Clinic Stress And Anxiety Chiropractic Functional Medicine Team. People experience stress and anxiety from time to time. Stress is any demand placed on our brain or physical body. People can report feeling stressed with multiple demands placed on them. It can be triggered by an event that makes one feel frustrated or nervous. Anxiety is a feeling of fear, worry, or unease. This can be a reaction, and it can also happen in people who cannot identify significant stressors and are not sure of what to do.
Stress and anxiety are not always bad. They help overcome challenges or dangerous situations. Examples of everyday anxiety include worrying about finding a job, feeling nervous before a big test, or being embarrassed in certain social situations. If there were no anxiety, there would be no motivation to do certain things that need to be done ( i.e., studying for a big test).
However, if stress and anxiety start to interfere with one’s daily life, it may indicate a much more serious issue. For example, if avoiding situations due to irrational fears, constantly worrying, or experiencing severe anxiety about traumatic event/s weeks after it happened, it may be time to seek help.
Can individuals improve their brain function by incorporating yoga as part of their routine to reduce stress and improve mental health?
Introduction
Many people are impacted by life stressors that can cause overlapping risk profiles in their bodies. Stress or cortisol is a vital hormone that affects organs and tissues in the body and can help regulate the body’s response to stress. Whether preparing for a big presentation, studying for an important exam, or dealing with a heavy workload, stress can play a part in these scenarios. Too much stress can impact not only the musculoskeletal function of the body but also brain function, which is why many individuals are looking for ways to lower stress levels in their bodies and give their brains a break. Today’s article looks at how stress is associated with brain function and how therapeutic exercises like yoga can improve brain function and relieve stress. We discuss with certified medical providers who inform our patients how stress can have a negative impact on the brain’s functionality. While asking informed questions to our associated medical providers, we advise patients to incorporate various therapeutic exercises like yoga to help lower stress levels in the body and improve brain function. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.
Stress & Brain Function
How often do you get headaches or migraines, causing you to be anxious constantly? Do you feel muscle tension or pain after a long, strenuous day? Or do you feel more tired throughout the day even though you slept a full night? Many scenarios correlate with stress and can impact a person’s well-being. While stress is often correlated with negative emotions , it is an acute adaptive response to environmental stimuli in the body and the brain. (McEwen & Akil, 2020) Now, the brain and stress have a wonderful relationship with each other, as the brain is the main controller for the body, providing neuron signals to each of the body’s systems and helping with stress reactivity when environmental factors are in play. Cortisol is a stress hormone that, at the basal levels, is highly important for maintaining healthy brain development and function. When dealing with a highly stressful situation can cause cortisol levels to be elevated and lead to the development of free radical formation that is toxic to the brain. (Herzberg & Gunnar, 2020)
When high-stress levels start to impact brain function in the body, the brain can inform the immune system to produce an excess of inflammatory cytokines to attach themselves to healthy cells and lead to the development of stress-induced inflammation caused by repeated social defeat (RSD). When RSD starts to activate the immune cells in the brain, it can enhance neuroinflammation and influence the endothelial cells of the brain to recruit and transport the peripheral monocytes into stress-sensitive neural regions. (Bower & Kuhlman, 2023) When this happens, it can take a person a long time to reduce their stress levels. However, many individuals who are dealing with stress can find therapeutic ways to not only reduce their stress levels but also protect and improve their brain function.
Is Motion Key To Healing- Video
Yoga For Brain Function
When it comes to reducing stress, many people can incorporate hobbies or therapies that they enjoy and help relax their bodies. One of the various therapies that can help reduce stress and improve brain function is yoga. Yoga is a mindfulness-based intervention that can be used for pain management and help improve pain-like symptoms associated with stress. (Krese et al., 2022) Now, yoga is incorporated into a non-surgical treatment plan for many individuals who have chronic stress affecting their bodies while improving their brain function. When people start doing yoga for the first time, a professional yoga instructor will begin to show them various poses to help stretch their muscles that are tight from the impact of stress, clear their minds from everyday stressors, and even restore their balance. Yoga may be highly effective for many individuals since it is a community-based and holistic intervention that can improve brain function through breathwork, stretching, and holding various postures and meditation. (Stephens et al., 2023) Additionally, yoga can help enhance the brain structure to improve the neurocognitive function of balance and concentration. (Babakhani et al., 2024)
Yoga Equals Stress Relief
Additionally, when people start to incorporate yoga as part of their routine, they will notice their stress levels go down due to being more mindful about what stressors are affecting them and making small changes in their lifestyle. At the same time, yoga can help stretch and strengthen weak muscles by enhancing motor capacity, including muscle strength, balance, and flexibility, and improving non-motor symptoms like alleviating cognitive impairment. (Fan et al., 2020) This is because exercises like yoga can help relieve stress, and when a person is concentrating on going to yoga, they will begin to see improvement in their bodies and brain function. Utilizing the beneficial properties of yoga can help many people be more mindful of their minds and bodies while also improving their brain function.
References
Babakhani, M., Rahzani, K., Hekmatpou, D., & Sheykh, V. (2024). The effect of super brain yoga on the cognitive function of hemodialysis patients. Heliyon, 10(16), e36384. doi.org/10.1016/j.heliyon.2024.e36384
Bower, J. E., & Kuhlman, K. R. (2023). Psychoneuroimmunology: An Introduction to Immune-to-Brain Communication and Its Implications for Clinical Psychology. Annu Rev Clin Psychol, 19, 331-359. doi.org/10.1146/annurev-clinpsy-080621-045153
Fan, B., Jabeen, R., Bo, B., Guo, C., Han, M., Zhang, H., Cen, J., Ji, X., & Wei, J. (2020). What and How Can Physical Activity Prevention Function on Parkinson’s Disease? Oxid Med Cell Longev, 2020, 4293071. doi.org/10.1155/2020/4293071
Herzberg, M. P., & Gunnar, M. R. (2020). Early life stress and brain function: Activity and connectivity associated with processing emotion and reward. Neuroimage, 209, 116493. doi.org/10.1016/j.neuroimage.2019.116493
Krese, K. A., Donnelly, K. Z., Etingen, B., Bender Pape, T. L., Chaudhuri, S., Aaronson, A. L., Shah, R. P., Bhaumik, D. K., Billups, A., Bedo, S., Wanicek-Squeo, M. T., Bobra, S., & Herrold, A. A. (2022). Feasibility of a Combined Neuromodulation and Yoga Intervention for Mild Traumatic Brain Injury and Chronic Pain: Protocol for an Open-label Pilot Trial. JMIR Res Protoc, 11(6), e37836. doi.org/10.2196/37836
McEwen, B. S., & Akil, H. (2020). Revisiting the Stress Concept: Implications for Affective Disorders. J Neurosci, 40(1), 12-21. doi.org/10.1523/JNEUROSCI.0733-19.2019
Stephens, J. A., Hernandez-Sarabia, J. A., Sharp, J. L., Leach, H. J., Bell, C., Thomas, M. L., Buryznska, A. Z., Weaver, J. A., & Schmid, A. A. (2023). Adaptive yoga versus low-impact exercise for adults with chronic acquired brain injury: a pilot randomized control trial protocol. Front Hum Neurosci, 17, 1291094. doi.org/10.3389/fnhum.2023.1291094
Can individuals incorporate the beneficial properties of l-theanine into their routines to reduce stress and improve brain function?
Introduction
More often than not, many people worldwide are constantly in stressful situations. People worry about the smaller things, from deadlines to piles and errands that must be done as soon as possible. Now, when environmental factors start to cause overlapping risk profiles associated with stress, it can lead to neurocognitive dysfunction and other comorbidities affecting the body, which is why there are numerous ways for people to reduce their stress and function in a healthier lifestyle. One of the ways to reduce stress can be found in a local grocery store, incorporating L-theanine. Today’s article focuses on how stress can affect the brain and how L-theanine can combat stress and help improve brain function. We discuss with certified medical providers who inform our patients how L-theanine can help reduce chronic stress that is affecting the body and how it can affect their brain function. While asking informed questions to our associated medical providers, we advise patients to incorporate mindful techniques and L-theanine as part of their routine to improve their brain function and prevent chronic stress from reoccurring. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.
How Stress Affects The Brain
Have you experienced the 2 p.m. slumps that you constantly run on low energy after a hectic work or school day? How often do you experience brain fog that makes you unable to function properly? Or are you constantly stressed and feeling muscle aches and pains? Everyone knows stress is a major influence on their daily lives and can impact their mood, well-being, and health. (Schneiderman et al., 2005) Hence, stress comes in two forms: acute and chronic. Depending on the situation that the person is experiencing, stress can affect not only the body but also the brain. Short-term or acute stress can help enhance the immune response to the body, giving it a little boost of energy; however, in its long-term or chronic form, it can dysregulate the immune system and affect the brain function of the body. (Dhabhar, 2014)
Now, many people are thinking, how does stress affect brain function? The brain is the main organ for stress reactivity and helps distribute neural circuitry that determines what threats are coming that cause stress to the individual. (McEwen & Gianaros, 2010) When a person is dealing with a highly stressful situation, the brain determines that this situation is threatening and causes the individual to deal with stress cortisol levels. Hence why, many individuals are dealing with headaches, general aches, and pain around the neck and shoulders; stress causes issues with brain function; it can disrupt the neuron signals in the body, which leads to the development of inflammation, chronic illnesses, and neurological conditions to arise. Fortunately, there are numerous ways to reduce stress to prevent brain dysfunction and enhance the body while relaxing it.
Secrets Of Optimal Wellness- Video
How Does L-Theanine Combat Stress?
When finding natural ways to reduce stress, many people will search for different ways to relax and ease the stress. One of the ways many people can reduce stress is by sipping some green tea. Green tea contains polyphenolic compounds and about 1 to 3% L-theanine that can positively affect stress and mental health consequences in individuals. (Almudhi & Gabr, 2022) Additionally, drinking green tea or taking L-theanine supplements as part of a daily routine can be combined with relaxing hobbies to lower stress and boost energy levels. L-theanine is also an amino acid with stress-relieving effects that can improve glutamine and dampen inflammatory effects. (Unno et al., 2024)
How Does L-Theanine Improve Brain Function?
L-theanine can help improve brain function when consumed in tea form and decrease the risk for neurodegenerative disorders as a potential therapeutic agent. (Valverde-Salazar et al., 2023) Additionally, when individuals start to consume L-theanine, it can provide positive neuroprotective effects and cognitive function, which helps increase alertness and reduces brain fog. (Sokary et al., 2023) When individuals start thinking about their health and wellness by consuming L-theanine in tea form, it can provide beneficial properties combined with therapeutic options to help reduce chronic stress levels and improve brain function so they can have a healthier and stress-free life.
References
Almudhi, A., & Gabr, S. A. (2022). Green tea consumption and the management of adrenal stress hormones in adolescents who stutter. Biomed Rep, 16(4), 32. doi.org/10.3892/br.2022.1515
Dhabhar, F. S. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res, 58(2-3), 193-210. doi.org/10.1007/s12026-014-8517-0
McEwen, B. S., & Gianaros, P. J. (2010). Central role of the brain in stress and adaptation: links to socioeconomic status, health, and disease. Ann N Y Acad Sci, 1186, 190-222. doi.org/10.1111/j.1749-6632.2009.05331.x
Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). Stress and health: psychological, behavioral, and biological determinants. Annu Rev Clin Psychol, 1, 607-628. doi.org/10.1146/annurev.clinpsy.1.102803.144141
Sokary, S., Al-Asmakh, M., Zakaria, Z., & Bawadi, H. (2023). The therapeutic potential of matcha tea: A critical review on human and animal studies. Curr Res Food Sci, 6, 100396. doi.org/10.1016/j.crfs.2022.11.015
Unno, K., Taguchi, K., Matsuda, T., & Nakamura, Y. (2024). Stress-Relieving Effects of Green Tea Depend on the Ratio of Its Special Ingredients and the Infusion Conditions. Molecules, 29(19). doi.org/10.3390/molecules29194553
Valverde-Salazar, V., Ruiz-Gabarre, D., & Garcia-Escudero, V. (2023). Alzheimer’s Disease and Green Tea: Epigallocatechin-3-Gallate as a Modulator of Inflammation and Oxidative Stress. Antioxidants (Basel), 12(7). doi.org/10.3390/antiox12071460
Can individuals reduce stress affecting their daily routine through treatments to restore their gut health?
Introduction
Everybody in the entire world has dealt with stress at some point in their lives and has experienced general aches and pains in their bodies. This is due to the hormone cortisol, which helps regulate the entire body’s response. Stress has two forms, acute and chronic, and depending on the scenario a person is under, itcorrelates with stress and can even impact the major body systems. When dealing with acute stress, the muscles start to tense up at the stressor and go into a fight-or-flight mode until the stressor is gone and the individual can begin to relax. However, if the individual is dealing with chronic stress, it can cause numerous overlapping issues that can lead to digestive issues affecting the gut system. When the gut system is acting up from the cortisol hormone in its chronic form, many people will begin to notice small changes that are affecting their health and well-being. Today’s article examines why gut issues induce stress, how individuals can reduce stress naturally, and how people can restore their gut health. We talk with certified associated medical providers who provide our patients’ information to assess gut issues associated with stress that is affecting their health and wellness. We also inform patients while asking their associated medical provider intricate questions to formulate customized treatment plans to reduce the effects of stress correlating to gut health. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.
Why Gut Issues Induced Oxidative Stress?
How often does your body tense up and slowly relax after a stressful situation? Do you experience general aches or pains in your muscles and joints? Or do you feel tenderness and discomfort in your gut? When people are experiencing chronic oxidative stress in their bodies, they sometimes don’t realize that their gut also plays a part. This is because the gut is known as “the second brain” and helps regulate the immune response while protecting the body from unwanted pathogens. However, dealing with a large amount of stress from environmental factors can cause alterations in the immune system’s response and disrupt the delicate balance between the individual and the gut microbiota. (Sharifa et al., 2023) Since gut issues can vary from person to person, it is important to note that when environmental factors cause overlapping risk profiles, it can modify or change the gut microbiota composition of the host.
The gut system, which harbors a large number of beneficial microbial cells, plays a crucial role in the human body. These cells help stimulate the immune system’s maturity and play a role in cognitive performance and stress tolerance. (Marttinen et al., 2020) However, when a person has a poor diet, not physically active, or leads a stressful lifestyle due to their jobs, these environmental factors can cause the development of gut issues over time and contribute to the increase of oxidative stress in the body. (Vasquez et al., 2019) Additionally, many people dealing with chronic stress will often notice their skin feeling a bit warmer, they feel bloated, they will often experience fatigue throughout the day, and experience weight changes. So when the gut system is experiencing high levels of stress from environmental factors, the intestinal epithelial permeability will begin to activate the T-cells that will destroy the immunosuppressive cytokines which leads to systemic inflammation to the body. (Ni et al., 2022) However, there are numerous ways to reduce stress and to help restore gut health naturally.
Fighting Inflammation Naturally- Video
How To Reduce Stress Naturally
When it comes to reducing stress naturally, the first step is to recognize the stressors. Many individuals can start off small by making small changes to their health and wellness. Incorporating meditation, journalling, chiropractic care, acupuncture, massage therapy, and exercise can help relax the mind, reduce stress from the body, and alleviate musculoskeletal issues that are correlated with the gut and stress. These treatments can help reduce the tension from the muscles being affected by stress, while stretching and relaxing them. Additionally, these therapies are non-surgical, customized to the patient, and help realign the spine to promote healing. By recognizing the stressor, many individuals can make the small changes they need to reduce their stress and prevent them from returning.
How To Restore Gut Health
Restoring gut health is crucial to prevent inflammatory issues from reoccurring in the body. The gut microbiota, which contains trillions of bacteria aiding in digestion and nutrient transport, needs to be replenished with good bacteria and reduced bad bacteria to dampen the inflammatory effects caused by stress. One effective way to restore gut health in the body is by incorporating probiotic-rich foods into your diet. These include yogurt, kefir, sauerkraut, and kimchi. These dietary modifications can influence the gut bacteria and restore the gut structure. (Madison & Kiecolt-Glaser, 2019)
At the same time, probiotics can help stabilize stress cortisol levels and boost the good bacterial microbiota to improve body function by lowering the inflammatory cytokines. (Madabushi et al., 2023) This, in turn, helps restore the gut flora to the gut system. At the same time, when individuals incorporating a healthy diet filled with anti-inflammatory foods and pro/prebiotics can help not only reduce oxidative stress correlated with gut issues but also implement management techniques for stress and exercises that can help improve a person’s quality of life, reduce inflammation from the gut and body, and help enhance the immune response. (Jawhara, 2024) When individuals start to think about their health and well-being, making small changes can lead to positive results and help make sure that no gut issues associated with stress can reoccur. Figuring out what stressors are impacting the gut and making these changes can help prevent them from returning in the future and help that individual live a healthier lifestyle.
References
Jawhara, S. (2024). How Do Polyphenol-Rich Foods Prevent Oxidative Stress and Maintain Gut Health? Microorganisms, 12(8). doi.org/10.3390/microorganisms12081570
Madabushi, J. S., Khurana, P., Gupta, N., & Gupta, M. (2023). Gut Biome and Mental Health: Do Probiotics Work? Cureus, 15(6), e40293. doi.org/10.7759/cureus.40293
Madison, A., & Kiecolt-Glaser, J. K. (2019). Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci, 28, 105-110. doi.org/10.1016/j.cobeha.2019.01.011
Marttinen, M., Ala-Jaakkola, R., Laitila, A., & Lehtinen, M. J. (2020). Gut Microbiota, Probiotics and Physical Performance in Athletes and Physically Active Individuals. Nutrients, 12(10). doi.org/10.3390/nu12102936
Ni, Q., Zhang, P., Li, Q., & Han, Z. (2022). Oxidative Stress and Gut Microbiome in Inflammatory Skin Diseases. Front Cell Dev Biol, 10, 849985. doi.org/10.3389/fcell.2022.849985
Sharifa, M., Ghosh, T., Daher, O. A., Bhusal, P., Alaameri, Y. A., Naz, J., Ekhator, C., Bellegarde, S. B., Bisharat, P., Vaghani, V., & Hussain, A. (2023). Unraveling the Gut-Brain Axis in Multiple Sclerosis: Exploring Dysbiosis, Oxidative Stress, and Therapeutic Insights. Cureus, 15(10), e47058. doi.org/10.7759/cureus.47058
Vasquez, E. C., Pereira, T. M. C., Campos-Toimil, M., Baldo, M. P., & Peotta, V. A. (2019). Gut Microbiota, Diet, and Chronic Diseases: The Role Played by Oxidative Stress. Oxid Med Cell Longev, 2019, 7092032. doi.org/10.1155/2019/7092032
Emotional challenges like anxiety and depression or digestive disorders can cause individuals to experience a nervous stomach. Can knowing common symptoms, what causes them, and when to see a healthcare provider help manage the disorder?
Nervous Stomach
A nervous stomach is usually nothing to worry about, but it can happen occasionally as a reaction to a new environment, groups of people, foods, stress, and anxiety. Symptoms include indigestion, fluttering stomach/butterflies, or a gut-wrenching feeling. (Anxiety and Depression Association of America. 2023) Causes include underlying psychological and physical health conditions, certain medications, and lifestyle factors. Individuals experiencing chronic or ongoing symptoms should speak with a healthcare provider about their full range of symptoms. Treatments include medication, therapy, and lifestyle changes.
Symptoms
Nervous stomach symptoms can vary. Stress and anxiety can lead to physical symptoms, and physical symptoms may also lead to stress and anxiety. This is because the brain and gut connection communicates which hormones and neurotransmitters will be released and when. Common symptoms include: (Anxiety and Depression Association of America. 2023)
Loss of appetite
Butterflies or fluttering feeling in the stomach
Upset stomach
Indigestion
Bloating
Flatulence
Gut-wrenching feeling
Cramping
Nausea, dry heaving
Increased need to urinate or have bowel movements
Constipation
Diarrhea
Out-of-sync hunger cues
Causes
In most cases, a nervous stomach will come and go. However, it can also be caused by disorders such as anxiety disorder, depression, or gastrointestinal and digestive disorders. Brain health contributes to gut health, and vice versa. The brain is always communicating with the digestive system, and the digestive system is always sending information back to the brain. (Foster, J. A., and McVey Neufeld, K. A. 2013) (University of Chicago Medical Center, 2024) Common causes of a nervous stomach include: (Anxiety and Depression Association of America. 2023)
Over-the-counter and prescription medications can cause a nervous stomach as a side effect. This can happen when taking a single medication or more than one simultaneously. It can also occur in those with food sensitivities or other medical conditions. (Johns Hopkins Medicine, 2024) This is why consulting and updating a healthcare provider on the current list of prescribed and over-the-counter medications is important. Some meds can irritate the stomach, while others can cause constipation or diarrhea, leading to discomfort and nervous stomach symptoms. Common medications that may cause stomach side effect symptoms include: (Johns Hopkins Medicine, 2024)
NSAIDs – non-steroidal anti-inflammatory drugs such as ibuprofen can weaken the stomach lining.
Iron, antacids, and pain meds can cause constipation.
Antibiotics can cause diarrhea.
Home Treatment
Treatment depends on the severity and cause/s. An infrequently nervous stomach may benefit from over-the-counter therapies to calm it and/or lifestyle changes to reduce stress. Tips for reducing stress and anxiety include (Anxiety and Depression Association of America. 2023)
More frequent short breaks during the day
Practicing slow and deep breathing
Listening to guided meditations for stress-relief
Adding exercise to the daily routine
Realizing that stomach problems are part of anxiety and worrying about symptoms may make them worse.
Medical Treatment
Individuals may benefit from additional support treatment options with a healthcare provider (Johns Hopkins Medicine, 2024)
Antidepressant treatment for nervous stomach and/or irritable bowel syndrome.
Cognitive behavioral therapy for stress relief and learning how to manage anxiety.
Medical hypnotherapy
If symptoms are a side effect of medication or certain foods, a healthcare provider can develop an effective treatment plan that includes using another medication that is easier on the stomach or seeing a dietician.
Complications
Left untreated, a nervous stomach can contribute to further symptoms and other health problems. One study looked at the relationship between irritable bowel syndrome and certain psychiatric disorders. (Fadgyas-Stanculete, M. et al., 2014) This does not mean that a psychiatric disorder causes a nervous stomach or that a nervous stomach causes a psychiatric disorder. It is more likely that a combination of chemicals released when stressed can hurt gut health. This creates imbalances known to be risk factors for digestive disorders and conditions. (Anxiety and Depression Association of America. 2023)
Seeing a Healthcare Provider
Most nervous stomach symptoms resolve on their own. However, certain signs and symptoms can indicate that it is time to see a healthcare provider. Discuss symptoms with a healthcare provider who will order lab tests to check for underlying causes like anemia. See a healthcare provider immediately if you notice the following (University of Chicago Medical Center, 2024)
Symptoms are making work and/or normal life challenging.
Chronic or unresolved gastrointestinal issues like heartburn.
Unexplained weight reduction – losing weight without exercising or diet changes.
Blood in stool or blackish, tarry stools.
Vomiting
If there is a medical history of digestive disorders or cancers such as stomach cancer or colon cancer, this will help a healthcare provider. Depending on overall symptoms and family medical history, individuals may be referred to a gastroenterologist and/or a mental healthcare provider, like a counselor or psychiatrist. At Injury Medical Chiropractic and Functional Medicine Clinic, we treat injuries and chronic pain syndromes by developing personalized treatment plans and specialized clinical services focused on injuries and the complete recovery process. We work with primary healthcare providers and specialists to develop an optimal health and wellness solution through an integrated approach to treating injuries and chronic pain syndromes, improving flexibility, mobility, and agility programs to relieve pain and help individuals return to optimal health. If other treatments are needed, Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, and rehabilitation providers to provide the most effective treatments.
Foster, J. A., & McVey Neufeld, K. A. (2013). Gut-brain axis: how the microbiome influences anxiety and depression. Trends in neurosciences, 36(5), 305–312. doi.org/10.1016/j.tins.2013.01.005
Fadgyas-Stanculete, M., Buga, A. M., Popa-Wagner, A., & Dumitrascu, D. L. (2014). The relationship between irritable bowel syndrome and psychiatric disorders: from molecular changes to clinical manifestations. Journal of molecular psychiatry, 2(1), 4. doi.org/10.1186/2049-9256-2-4
Ness-Jensen, E., & Lagergren, J. (2017). Tobacco smoking, alcohol consumption and gastro-oesophageal reflux disease. Best practice & research. Clinical gastroenterology, 31(5), 501–508. doi.org/10.1016/j.bpg.2017.09.004
“For individuals who want to exercise but have fears or concerns, can understanding what they are scared of help ease their minds?”
Overcoming Exercise Fears
One reason for the ongoing weight problem is that individuals don’t move around enough, and one reason individuals don’t exercise is fear (Craig M. Hales et al., 2020). For individuals, physical exertion and moving the body to the point of increased heart rate, heavy breathing, and excessive sweating can cause anxiety and be scary when they haven’t done it in a while or have never worked out. Some anxieties and fears individuals may experience include the following:
Looking Foolish
Anything can happen when exercising. When individuals can’t figure out how a machine works or aren’t sure if they’re doing an exercise correctly, falling off a machine or dropping a weight can cause a feeling of foolishness. Knowing how to use machines and weights takes practice. Ask a gym employee or personal trainer for guidance, as educating individuals on doing exercises correctly and safely is their job. And most individuals working out are happy to help as well.
Experiencing Pain
Some avoid exercise, fearing intense pain. Exercise is not supposed to be painful, but it will cause soreness because individuals use muscles that they haven’t used for a while or at all. For instance, the muscles will experience a slight burning sensation when lifting weights. The body reacts to the workout and adapts to exercise. As the body gets stronger, individuals recognize their body’s response and are able to challenge themselves with heavier weights, longer runs, walks, and workouts. When beginning an exercise program, start slow. Some trainers recommend doing slightly less than an individual thinks they can for the first weeks. This helps to build a habit without the risk of burnout.
Injuries
When starting an exercise program, individuals can feel changes all over their bodies, like everything is pulling and tearing apart. Individuals who haven’t exercised much may be unable to distinguish between the normal discomfort from exercising for the first time and pain from an injury. Shin splints, side stitches, or other common side effects may develop from beginning an exercise program. Individuals may need to stop exercising, treat the injury, and start again.
If there are sharp pains in the joints, tearing in the muscles or ligaments, or anything else that doesn’t feel normal, stop and seek medical attention.
Exercise Mindfulness
The body will feel something while exercising, but separating real injury pain from normal sensations is important.
Be aware of how the body feels throughout the workout.
Follow instructions and pay attention to proper form to minimize the risk of injury.
Proper Footwear
Wearing the right workout shoes is a good idea to avoid and prevent injuries.
Invest in a quality pair of shoes to give the body the support it needs.
Proper Form
If lifting weights, one way to sustain an injury is using incorrect form or posture.
If you are unsure how to do the exercises, consult a trainer or gym employee to explain how the machine works.
Warm Up
Jumping into a workout without warming up can lead to injuries that can lead to chronic pain conditions.
If lifting weights, do a little cardiovascular exercise first or a warm-up set with lighter weights.
Workout Within Fitness Levels
Injuries happen when trying to do too much too soon.
Start with a light program.
Work up to more intense and frequent workouts.
For example, if only able to walk for 10 minutes, start there and increase gradually.
Failure
When it comes to exercise, failure can be experienced in different ways, like losing weight, failing to make it through a workout, being unable to stick to an exercise program, etc. This is part of the process, but individuals can overcome exercise fears through perseverance.
Setting the bar too high can become an excuse to quit.
A simple way to deal with this is to set a reachable goal.
Long-term goals can be set to work toward.
Do what you can handle now.
Individuals take risks whenever they do something out of their comfort zone. However, taking risks may be necessary to overcome exercise fears, keep going, and achieve success.
Weight Loss Techniques
References
Hales CM, C. M., Fryar CD, Ogden CL. (2020). Prevalence of obesity and severe obesity among adults: United States, 2017–2018. NCHS Data Brief, no 360. Hyattsville, MD: National Center for Health Statistics. Retrieved from www.cdc.gov/nchs/products/databriefs/db360.htm#Suggested_citation
Individuals who engage in a regular fitness regimen can begin to lose interest and motivation. Can knowing the signs of exercise burnout help individuals rediscover their motivation?
Exercise Burnout
When maintaining fitness and health becomes a chore and doing anything else is better than working out, individuals could be experiencing exercise burnout. Here are a few signs an individual is getting burned out.
Procrastination
One sign is constantly putting things off.
An individual may put on workout clothes, set up the equipment, etc.
However, the workout never happens as the individual continues to find other things to do.
At some point, they decide it’s too late and they’ll work out tomorrow.
Solution
Simplify the workout. Make some small goals or adjustments and keep the workout light. (Nemanja Lakicevic, et al., 2020) An example could be:
Focus only on stretching.
Take a walk around the block.
Go up and down some stairs equivalent to a few laps.
Do 10 pushups, 10 squats, and 10 lunges, or other exercises and that’s it.
No Longer Interesting
When burned out, exercise is not interesting and disenchanting. (Franklin Velasco, Rafael Jorda. 2020) Trainers will suggest finding something positive about the workouts.
When the interest and passion are nowhere to be found don’t engage in the usual workouts, as this can further decrease motivation.
This is the time to change up the routine and go for a leisurely bicycle or rollerblade, skateboard, etc., session.
Go to a park, just walk around, and forget about exercise just taking in everything.
Play a game with a friend or toss a ball around.
Exhaustion
Not just physical, but mental fatigue could be a sign of exercise burnout.
Solution
Rest.
Individuals may think they have to work out every day and stick to the regimen or else they’ve failed.
This type of mindset can lead to burnout and added stress.
The body and mind require adequate recovery time.
Forget about structured exercise for a day, and see how the mind and body feel the next day.
Two or three days off in a row can make a significant difference in motivation and offer a new perspective on the workout routine.
Low Energy Levels After Exercise
Workouts, although tiring in a good way, should energize the individual. Most workouts should leave the body feeling better than before. When the body feels worse or energy levels are low, this could be a sign of overtraining that could lead to exercise burnout.
Solution
This could be the time to ease off of the fitness regimen.
This is a form of active recovery, allowing the mind and body to rest from the overwork.
Mood Changes and/or Irritability
When the mind and body are overworked and over-trained, it can cause moodiness, irritability, and frustration that leads to burnout.
Solution
Do something that feels good. This could include:
A therapeutic massage.
A spa session.
Taking a long nap.
Soaking the feet.
Taking a therapeutic bath.
Meditation
Burnout can happen, the objective is to keep the solutions simple like taking a few days off or trying something new to come back feeling refreshed and energized.
Multidisciplinary Evaluation and Treatment
References
Lakicevic, N., Gentile, A., Mehrabi, S., Cassar, S., Parker, K., Roklicer, R., Bianco, A., & Drid, P. (2020). Make Fitness Fun: Could Novelty Be the Key Determinant for Physical Activity Adherence?. Frontiers in psychology, 11, 577522. doi.org/10.3389/fpsyg.2020.577522
Velasco, F., & Jorda, R. (2020). Portrait of Boredom Among Athletes and Its Implications in Sports Management: A Multi-Method Approach. Frontiers in psychology, 11, 831. doi.org/10.3389/fpsyg.2020.00831
Maintaining a healthy and well-balanced nutritional plan is recommended for overall health. When the body is nourished healthily, it will perform optimally. Stress is part of daily life, and certain foods can enhance the body’s ability to handle stress, help target physical and emotional states, and protect the brain. The Injury Medical Chiropractic and Functional Medicine Clinic Team can provide therapeutic massage to increase circulation, and relax the mind and body, adjustments to restore any misalignments, and nutritional support and health coaching for total wellness.
Foods For Stress
Anxiety is a widespread condition affecting millions of individuals. Trying to lower stress levels includes self-care, sleep management, physical activity, and incorporating foods to reduce cortisol levels, the primary hormone responsible for stress.
Cortisol
Cortisol has a variety of functions that include:
Manages how the body uses carbohydrates, fats, and proteins.
Sleep cycle regulation.
Blood pressure regulation.
Increases blood sugar.
Decreases inflammation.
Cortisol is sometimes known as the stress hormone because the adrenal gland releases it when experiencing stress or when the body is under physical stress/inflammation. It is the key to managing the fight-or-flight instinct and is healthy for a short period as a protective mechanism providing the energy needed to respond to short-term stress. However, the long-term release of cortisol generates tension in the body, leading to chronic inflammation and raised blood pressure. Learning how to manage stress is necessary for lowering cortisol levels.
Symptoms
Symptoms vary and are different for everybody.
Physical
Exhaustion.
Sleep problems.
Headaches.
Muscle tension.
Jaw clenching.
Aches and pains.
Chronic illness from a weakened immune system.
Stomach or digestive problems.
High blood pressure.
Chest pain or a feeling like the heart is racing.
Dizziness.
Shaking.
Emotional and mental
Irritability and or anxiousness.
Sadness.
Depression.
Panic attacks.
Foods
The objective is to reduce inflammation, thus reducing cortisol levels. Recommended foods for stress include foods high in magnesium, vitamin B, Omega-3 fatty acids, protein, and foods that benefit the gut. Here are a few.
Magnesium
Magnesium is highly beneficial in reducing inflammation, metabolizing cortisol, and relaxing the mind and body.
Dark chocolate.
Bananas.
Broccoli.
Spinach.
Avocados.
Pumpkin seeds.
Vitamin B
Vitamin B12 can help with the metabolism of cortisol.
The key to lowering stress is a whole-body approach that includes exercise, proper sleep, and managing chronic diseases like diabetes, hypertension, and obesity, all of which can put the body in a prolonged state of inflammation. Incorporating these foods into a nutritional plan can help relieve stress naturally.
Impact of Stress
References
Aucoin, Monique, and Sukriti Bhardwaj. “Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification.” Case reports in psychiatry vol. 2016 (2016): 7165425. doi:10.1155/2016/7165425
Errisuriz, Vanessa L et al. “Perceived stress and dietary choices: The moderating role of stress management.” Eating behaviors vol. 22 (2016): 211-216. doi:10.1016/j.eatbeh.2016.06.008
Norwitz, Nicholas G, and Uma Naidoo. “Nutrition as Metabolic Treatment for Anxiety.” Frontiers in psychiatry vol. 12 598119. 12 Feb. 2021, doi:10.3389/fpsyt.2021.598119
Serafini, Mauro, and Ilaria Peluso. “Functional Foods for Health: The Interrelated Antioxidant and Anti-Inflammatory Role of Fruits, Vegetables, Herbs, Spices and Cocoa in Humans.” Current pharmaceutical design vol. 22,44 (2016): 6701-6715. doi:10.2174/1381612823666161123094235
Zellner, Debra A et al. “Food selection changes under stress.” Physiology & behavior vol. 87,4 (2006): 789-93. doi:10.1016/j.physbeh.2006.01.014
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
