You must restore balance in your microbiome.

The healthy organisms in your intestines are collectively referred to as your microbiome.  It is responsible for a host of functions:

• Immune- your microbiome is responsible for controlling 70% of your immune function.

• Digestion- ensures proper digestion and absorption of the nutrients in your food.

• Mood- communicates with areas of your brain impacting mood.

•  Cell Replication- plays a role in the copying of your DNA.

• Brain- plays a role in healthy brain development from birth.

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Stress negatively impacts the health of these organisms and changes the composition.  Taking a combination of prebiotics, probiotics and post-biotics helps to restore the natural, healthy composition of your microbiome 

Your body has two parts to the Stress Response System- neurologic and biochemical.  

Neurologic is the sympathetic vs. parasympathetic response.

Biochemical is the hormone response via your HPA axis.   Both of these are supported by your gut microbiome and your brains natural survival mechanism.  By supporting the adrenal glands, you help your body handle stress better.  

The other ways to improve your Stress Response System:

• ​Breathe- take 4 seconds to inhale and 6 seconds to exhale.  Repeat 3 times- often.

• Connect- with loved ones.  Get the hormone oxytocin working for you.

• Create- spend some part of your day tapping into your creativity. Write, draw, play music...use your imagination!

• Move- work up a sweat and let dopamine be your friend.

Exercise is the single most powerful thing you can do to improve your health. NOTHING is more powerful.  Nothing.

Exercise not only reduces the stress hormone effect, it also changes your neurology away from the "fight or flight" response.

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• Start with walking 20 minutes a day.

• Build up to HIIT (high intensity interval training)- you only need about 12 minutes per day.

• Get out in NATURE.  "Forest bathing" has been shown to significantly reduce stress hormones.

• Double Up- the fun and impact by doing it with a friend.  Then you have oxytocin & dopamine working their magic to reduce stress hormones.

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Sleep (or rest) is crucial for rebuilding.  The days of ignorance about sleep are behind us, as are the days of pushing until we collapse.

We now know that recovery is just as important as work.

Essentials of sleep quality:

• Make it dark- black out blinds or heavy curtains to ensure darkness.  Eliminate all ambient lighting.

• Shut it off- Stop electronics 60 minutes before bedtime.

• Sunshine- wake up and look at the sun. If you don't have sun, look east for 2-5 minutes.  Allow your pineal gland to set the days circadian rhythm.

• Move- get some form of movement in you.  Even just simple stretches and bouncing up and down supports lymphatic drainage and normalizes cortisol levels.

• Wait- 30-90 minutes before you sip that coffee or look at that screen.