Making Your Resolutions Come True- Part 1

December is the one month a year that doesn’t slow down. Family gatherings, friends parties, hours spent baking, shopping, wrapping, writing cards, and all the other activities that seem to fill all the boxes on our December calendars. It’s no wonder that when the next month rolls around we are ready to make big resolution statements in hopes of a happier New Year.

Cortisol is known as the stress hormone and is helping those cookies onto your waistline. Our ancestors faced life threatening situations and these were the only times the body was to be under stress and to release cortisol. Our body had two responses to these situations- fight or flight. This works great when you have a large animal running in your directions but not in 2011 when every situation seems to carry some level of stress. It is important to let cortisol levels live short lives as they can: suppress thyroid function, causes blood sugar imbalances, raise blood pressure, impair memory, lower our bodies immunity, and increase abdominal fat! Some estimates say that stress is related to 40-80% of all doctor visits! It causes things like depression, peptic ulcers, and headaches. It is thought by medical professionals that stress may be a factor in the formation of bigger diseases like cancer.

Here are some tips to lower your cortisol levels and lower the amount of stressful situations in your life:

1. Ask yourself- Will this matter in 1 month, in 1 year, in 2 years time?

2. Don’t resort to the chocolate- this is going to spike your blood sugar and you’re your body under, Guess what? MORE STRESS!!

3. Take a walk or do a workout! This is going to help lower stress and you will feel great after a good sweat.

4. Eat healthy! If you are a person that is getting stressed out often this is huge for you. Clean eating can make a difference in how you react to situations by keeping your mind sharp.

5. Regulate your metabolism. Don’t let hunger be a reason that you react poorly to a situation. Drink 2L+ per day and fuel your metabolism every 2-3 hours with complete meals (carbohydrates, proteins and fats)

6. Journal. Before bed write down things that you can’t get off your mind. This will give you time to think about them later and allow for a thought out solution.

7. Before you go to sleep make a list of everything you are thankful for. When I do this I include small gestures, people that are important and any other things that stood out that day. In the morning read these things and see how positive your day is.

8. Go to bed by 10:30 every night. Sleep deprivation can cause an increase in stress to your mind and body.

9. Make to do lists! Don’t expect yourself to do all your Christmas chores in one day. Split them up evenly amongst the remaining days. You will feel a sense of accomplishment when you check each item off and less stressed about getting everything done on time.

10. Meditate. You can do this one in the car going to work, before bed or when you have a break during the day. Put a song like this song on your ipod:
http://www.youtube.com/watch?v=sSgPDKG6bB0&feature=relmfu
It is 10 minutes long which is just enough time to get relaxed but not to long to take away from things you need to accomplish that day. Practice deep breathing. Breathe in the positive and out the negative. Try to focus on only the breath allowing your mind to completely relax.

Make lower cortisol levels one of your New Years Resolutions!

Stay tuned for my next article on achieving your 2012 New Years Resolutions

You’re Friend in Food and Fitness,
Sarah Rennick