6 Things You Can Do Today To Mitigate Stress

Stress… now more than ever it’s a hot topic. At this point, I think most people know that too much stress is harmful to our health. Our bodies were never designed to be in a chronically stressed state. The purpose of the stress hormone, cortisol, is to help us survive in life-or-death scenarios, such as being chased by a grizzly bear or escaping a burning building. Most people are not facing these types of situations on a regular basis, but unfortunately our minds are not able to decipher the difference between past-due bills and being pursued by a lion. 

According to a survey done by the American Psychological Association, three out of four Americans report experiencing at least one stress symptom in the last month. 45 percent report lying awake at night, 36 percent report feeling nervous or anxious, 35 percent report irritability or anger, and 34 percent report fatigue due to stress. [1] The most commonly perceived stressors included money, work, economy and relationships. With the current Covid-19 situation, I can only imagine that all of these have become even more prevalent. With each of these circumstances, our adrenal glands pump out cortisol, which is beneficial in small windows, but not on a continual daily basis. 

Studies have shown that there are over 150 diseases associated with cortisol. Some of these conditions include immune senescence (decreased immune function) with age, biological aging, insulin resistance, metabolic syndrome, decreased testosterone in men and decrease in pain threshold. 

Often times I find that we hear about statistics or data regarding health issues, but that doesn’t really provide us with a solution or even hope of finding a solution. I want to break the process down a bit in hopes that we can simplify the problem as well as the solution!

How does cortisol affect testosterone and what does that have to do with a decrease in pain threshold?

When in excess and/or present for longer than normal, cortisol essentially stops the first step of testosterone production in the Leydig cells of a male. This decrease in production results in low testosterone levels in the body which increases the responsiveness of nociceptors to stimulation. Basically what this means is that the receptors in the body that are designed to sense pain become hyper-sensitive and over-react, resulting in decreased pain tolerance or increased pain perception. So we have men walking around who are stressed out, suffering from low testosterone, and chronically in pain. 

What is biological aging and how does stress cause this?

Chronological age is the number of years you have been alive… pretty straight forward. Biological age is a bit more complex and is based on a number of factors. Biological aging occurs as cells and tissues gradually become damaged and is a result of chronological age as well as lifestyle, nutrition, genetics, diseases and other conditions. [2] 

Cortisol has been associated with oxidative damage and mitochondrial dysfunction. What’s significant about mitochondria is that they are the energy producers of our cells… without this energy the cells cannot operate optimally and that results in cell damage, which results in biological aging. 

So what can we do about all of this? Covid-19 isn’t going to simply evaporate into thin air and those bills are going to keep coming.

Here are six things we can all do to mitigate stress and the symptoms that come along with it. 

1) Focus on what you CAN control. There are plenty of things in this world that are beyond our control and when those things are what consume our thoughts… guess what? We get stressed! So instead, pour your energy into the aspects of your life that you can control. For example, I can control the effort I put into my job and really every activity I do. I can control my thoughts and my attitude towards others. I can control the foods I put in my body.

2) Get Adjusted. A study was performed in which a specific brain response was measured in twelve men, before and after a chiropractic adjustment of the neck. The results suggested that the chiropractic adjustment affected sympathetic (fight or flight) relaxation and pain reduction. [3]

3) Exercise. High intensity interval training (HIIT) for as little as 10 minutes is an excellent stress reset. This can be as simple alternating between walking and jogging or doing a tabata workout. For a few examples, check out this article. 

4) Meditation. Meditation is extremely beneficial in stimulating our vagus nerve, which is a very important aspect of our parasympathetic (rest and digest) nervous system. In as little as 5 minutes, meditation can decrease that fight or flight response and increase the rest and digest. Simply search “meditation” on youtube and you’ll have access to hundreds of guided meditations. You can also subscribe to apps such as Calm or Peloton. 

5) Yoga. Not only is yoga great because we are exercising and moving our bodies, but we are also focusing on our breath! If flexibility isn’t your strong suit, no need to be intimidated, there are yoga practices for all types. Yin yoga is a great practice to get a deep stretch as well as some deep breathing and serious relaxation. Many yoga studios are offering virtual classes or you can find plenty of options on youtube or the Peloton app. 

6) Nutritional support in the form of phosphatidylserine. This supplement has been found to support health mitochondrial, mitigate cortisol, and reduce the effect of serum-cortisol. If you’re not sure where to find phosphatidylserine, don’t hesitate to contact us!

With more and more Americans being diagnosed with diabetes and Low T clinics popping up all over the place, the issue of stress cannot be ignored. While the stressors may not be changing, our response absolutely can! We each have the power to choose what we put in our bodies and the activities we implement into our daily routine. 

Resources

1) (December, 2017) By the numbers: Our stressed-out nation. Retrieved on May 9, 2020. https://www.apa.org/monitor/2017/12/numbers

2) Chronological Aging and Biological Aging. Retrieved on May 9, 2020. https://www.healthline.com/health/chronological-ageing#biological-aging

3) (November-December, 2017) Cerebral metabolic changes in men after chiropractic spinal manipulation for neck pain. Retrieved on May 11, 2020. https://www.ncbi.nlm.nih.gov/pubmed/22314714

5 Unexpected Reasons to See a Chiropractor

What are the most common causes for calling a chiropractor? If you guessed an aching back or stiff neck, you’re spot on! And it makes sense. 80 percent of us are expected to have back pain at least once in our lives.[1] Whether it’s poor posture, injury, or aging, neck pain is also a popular reason to go.

At the core, chiropractors treat problems related to the musculoskeletal system.[2] This involves the skeleton, cartilage, tendons, joints, ligaments, muscles, and other connective tissue. Their education and practice also directly impacts the nervous system. Chiropractors look at the interconnectedness of the body, and believe in the body’s ability to heal itself. So, they treat without turning to painkillers or surgery.

But did you know that chiropractors do so much more? In today’s blog, we’ll explore five surprising ways that chiropractors help you.

1. Chiropractors Offer More Than Adjustments

During an initial visit, your chiropractor will perform an intake, exam, treatment, and follow-through plan. What some may not know is that treatment can extend beyond only an adjustment.

Chiropractors are trained to take a holistic approach to your health. This means they may offer you suggestions to practice outside the walls of their office. This can include rehab exercises, ergonomic advice, and nutritional and dietary counseling.

A chiropractor understands that the body and its systems are interconnected. They are concerned about your well-being and will design treatments to improve it.

2. Chiropractors Can Lessen Stress and Anxiety

You know the feeling — the low energy, headaches, or insomnia. That churning feeling in your stomach or the panic tightening in your chest. Stress or anxiety is something most of us will have in our day-to-day lives.

If you feel this way, you aren’t alone:

• 3 out of 4 Americans have reported at least one stress symptom within the last month.[3]

• 55 percent report experiencing stress throughout a lot of the day.[4]

• Almost half claim to lay awake at night.[5]

And if you’re young, you aren’t exempt. Gen Z (those who are 15-21 years old) are more likely than other generations to report fair or poor mental health.[6]

But can a chiropractor really help with stress or anxiety? Yes. They can.

Chiropractors focus on a mind-body approach —  they adjust the physical also to help improve the mental.[7]

Often, stress and anxiety will manifest in a variety of ways. Whether it’s muscle tension, fatigue, headaches, or an inability to relax, the body takes a hit. Chiropractors are trained to help bring relief to many of these symptoms. Their care is all-natural, which means no medicinal side effects. 

Studies also show that after being adjusted, the body releases positive hormones. The three that get released are neurotensin, oxytocin, and cortisol.[8] These help to neutralize stress-induced pain, boost feelings of social bonding, and block pain caused by inflammation.

Stress and anxiety can be heavy burdens to bear. While chiropractic care can help, please don’t stop or change your medication without talking to a trusted professional. If someone you know has mental health concerns, it’s important to seek help from a qualified care provider.

3. Chiropractors Help Migraines and Tension Headaches

Headaches are always an uninvited guest. And they’re unfortunately common. 9 out of 10 Americans suffer from having headaches at some point in their lives.[9] While for some, having a headache may be rare, but for many others, it’s a real and frequent problem.

The treatment for migraines and headaches varies. Some will take a pill while others may try and sleep it off. Some prefer to avoid daily medication and will instead opt for alternative treatments.[10]

How can a chiropractor help your migraine?

Chiropractors are well-versed in helping headaches. In fact, 87.2 percent of chiropractors help patients who suffer from them.[11]

A chiropractor performs adjustments to improve your spinal function and reduce the stress on your system. They can also give advice on:

• Posture

• Ergonomics

• Relaxation techniques

• Stretching

• Low-impact exercises

• Staying hydrated

• Avoiding teeth-clenching[12]

The result? When it comes to preventing migraines, chiropractic techniques may be one of the few ways that’s as useful as taking medications.[13]

A fun fact: Dr. Nikki became a chiropractor because of her own journey with migraines. Into her early 20s, Dr. Nikki suffered from debilitating headaches. Chiropractic care and lifestyle changes helped her become migraine-free. This transformation inspired her to become a chiropractor, so she could help others experience that same freedom!

4. Chiropractors Help During Pregnancy

The female body goes through impressive changes during pregnancy — and with that can come pain or discomfort. 70 percent of pregnant women claim to have back pain.[14] 1 in 3 report hip pain.[15] And as the body starts to prepare for labor and delivery, the joints and ligaments will begin to move around and can shift out of alignment.

Chiropractors can provide gentle adjustments to align and stabilize the body. They can also offer recommendations on stretches and exercises to help bring relief.

Be sure and check out our “Why Every Expecting Mom Needs to See a Chiropractor” blog for more details on how prenatal chiropractic care can help.

5. Chiropractors Benefit the Family — Including Children

Children make up a growing and essential part of our society. Currently, about 3 percent of children have been seen by a doctor of chiropractic — and those numbers are rising.[16] Many are realizing the health benefits of chiropractic care on kids.

How can chiropractic care benefit children? 

Children tend to be quite active and can experience many types of falls or blows. For kids in sports, this is especially true. Injuries can cause several symptoms, such as back or neck pain, soreness, or general discomfort.[17] One benefit of chiropractic care is that it’s skilled and individualized. This means that your chiropractor is trained to adapt to the needs of your child (i.e., they will be gentle).

Children aren’t the only ones to benefit. The Journal of Manipulative and Physiological Therapeutics recently published a study about chiropractic care with mothers and infants. In it, mothers reported that they and their infants benefited after receiving chiropractic care.[18] Specifically, for their infants, mothers noted improvements in feeding problems, excessive crying, and sleep issues (to name a few).

The medical community continues to discuss the benefits of children receiving chiropractic care. Like choosing a pediatrician, selecting a chiropractor requires research, conversation, and discernment. Whether you're pregnant or have a child, make sure the chiropractor you choose is well-qualified.

There are a number of ways to do this:

• Reach out. The International Chiropractic Pediatric Association (ICPA) is a leading organization that provides chiropractic training and certification in pregnancy and pediatric care. They can help you find an ICPA Chiropractor to meet you and your children’s needs best.

• Become more knowledgeable. Follow the ICPA, American Chiropractic Association (ACA), and ACA Pediatrics Council social media. Continue to read and stay up on the latest research.

• Call our office. Dr. Nikki is a certified member of the ICPA and has received additional credentials through the Academy Council of Chiropractic Pediatrics. She’d be happy to talk with you and answer any questions you have.

Consider the Natural Approach

There are a variety of reasons to go to a chiropractor. Maybe you’re tired of taking pills. Or feeling stressed. Or perhaps you’re looking for alternative ways to improve you and your family’s well-being. Chiropractic care can help. 

While most may visit for back or neck pain, chiropractors offer a host of other benefits. They treat a multitude of areas and provide recommendations that take into account your whole body — and they do so naturally. 

Consider giving our office a call or booking an initial visit to see how we can help you live your healthiest life.

Sources

1. (n.d.). Back Pain Facts and Statistics - American Chiropractic. Retrieved January 13, 2020, from https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics

2. (2019, April 30). Chiropractic - NCCIH - NIH. Retrieved January 13, 2020, from https://nccih.nih.gov/health/chiropractic

3. (2017, December). By the numbers: Our stressed-out nation. Retrieved January 13, 2020, from https://www.apa.org/monitor/2017/12/numbers

4. (2019, April 25). Americans' Stress, Worry and Anger Intensified in 2018. Retrieved January 13, 2020, from https://news.gallup.com/poll/249098/americans-stress-worry-anger-intensified-2018.aspx

5. (2017, December). By the numbers: Our stressed-out nation. Retrieved January 13, 2020, from https://www.apa.org/monitor/2017/12/numbers

6. (2018, October 30). APA Stress in America™ Survey: Generation Z Stressed About .... Retrieved January 13, 2020, from https://www.apa.org/news/press/releases/2018/10/generation-z-stressed

7. (2019, February 21). Benefits of Chiropractic Care for Anxiety and ... - RtoR.org. Retrieved January 13, 2020, from https://www.rtor.org/2019/02/21/mental-health-and-chiropractic-care/

8. (2014, January 22). Changes in biochemical markers of pain perception ... - NCBI. Retrieved January 13, 2020, from https://www.ncbi.nlm.nih.gov/pubmed/24450367

9. (n.d.). Headaches and Chiropractic. Retrieved January 13, 2020, from https://www.acatoday.org/Patients/Health-Wellness-Information/Headaches-and-Chiropractic

10. (2019, March 28). Integrating Chiropractic Care Into the Treatment of ... - NCBI. Retrieved January 13, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6440032/

11. Ibid.

12. (n.d.). Headaches and Chiropractic. Retrieved January 13, 2020, from https://www.acatoday.org/Patients/Health-Wellness-Information/Headaches-and-Chiropractic

13. (2019, July). Spinal Manipulation: What You Need To Know - NCCIH - NIH. Retrieved January 13, 2020, from https://nccih.nih.gov/health/pain/spinemanipulation.htm

14. (2018, November 19). Musculoskeletal pain and symptoms in pregnancy: a ... - NCBI. Retrieved January 13, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262502/

15. Ibid.

16. (2016, April 19). Safety and Effectiveness of Pediatric Chiropractic. Retrieved January 13, 2020, from https://www.acatoday.org/News-Publications/ACA-News-Archive/ArtMID/5721/ArticleID/165/Safety-and-Effectiveness-of-Pediatric-Chiropractic

17. (n.d.). Chiropractic Frequently Asked Questions. Retrieved January 13, 2020, from https://www.acatoday.org/News-Publications/Newsroom/Chiropractic-Frequently-Asked-Questions

18. (n.d.). Maternal Report of Outcomes of Chiropractic Care for Infants .... Retrieved January 13, 2020, from https://www.jmptonline.org/article/S0161-4754(18)30145-3/fulltext