By Dee Griffin
Ironically, I am writing this at 4 in the morning. Why you may ask? Stress. I woke up with my brain reminding me of all the things I did not do the day before which included on the list was writing articles.
Did you know that poor sleep and high stress can sabotage your weigh loss efforts. Lack of sleep can disrupt your hunger hormone causing you to crave junk food. Stress triggers cortisol which promotes fat storage, especially around the belly. We need different amounts of sleep at different times in our lives but generally speaking aim for 7-8 hours of sleep each night. Create a bedtime routine. We need to give our bodies external cues that it is time to go to sleep. Dim the lights, avoid screens an hour before bed, try reading an actual physical book, get in your pajamas, brush your teeth.
For stress reduction you can practice diaphragmatic or abdominal breathing. This involves slow, controlled inhales and exhales that engages the diaphragm fully. This will maximize oxygen intake, but it does more than that. It calms the nervous system and reduces stress. It is a simple, easily accessible tool that manages stress which can trigger emotional eating and disrupt your metabolism.
There are several versions you can utilize but the easiest one is probably the one called Box Breathing. Inhale through your nose for 4 seconds, hold for 4 seconds, exhale through your mouth for 4 seconds. Repeat 5-10 times. Ust this during stressful moments. Takes 3-5 minutes. Best if practices in a quiet space. Start with just 1-2 minutes daily and gradually increase to 5-10 minutes.
Improving sleep and reducing stress is another way to help yourself with your weight loss efforts.
Dee Anne Griffin owns Dynamic Health Solutions, LLC and is a Family Nurse Practitioner. She has worked in the medical field for more than 20 years. She listens and recommends different options to create a unique plan that fits each individual. When not practicing medicine Griffin spends time on her family farm tending to her animals and is very active in her church. Contact her at 803-454-1661. Her offices are located at 169 A Medical Circle, West Columbia.