Mountain Sage Family Clinic
1428 Warm Springs Dr
        Dubois, WY 82513
    Phone 307.455.2807
         Fax 307.455.2809
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Got Stress??

1/31/2015

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Stress can sneak up on you. People are very adaptable; we will just adjust to ongoing stress and not notice that it is taking a toll on us, until it comes crashing down. Now everyone has some type of stress and good stress has the same effect on the body as bad stress. They both trigger the release of cortisol – the stress hormone. I find many people have problems with stress and the symptoms caused by increased stress: food cravings, aches and pains, sleep disturbances, weight gain (especially around the middle), anxiety, and increased viral infections. Ugh! When stress becomes too much, it’s common to reach for a pill or a glass of wine (beer or whiskey) but this can become a crutch or worse. There are other ways to help manage your stress and feel like yourself again, not a frazzled bundle of nerves.

· Breathe your way to a calmer mood. While this seems too simple, it’s true. Deep ‘belly breathing’ is the brakes to the stress system. And you can do this anywhere. To start, sit in a comfortable place and close your eyes if you like (please don’t do this while driving!). Place your hand on your lower abdomen and take a deep breath in, allowing you belly to move outward. Most people breathe from the upper chest, so this can take some practice. (When you breathe in this way, you get more air into your lungs.) Now take a few deep breaths and pay attention to your breath as it moves in and out. There! Don’t you feel better?

· Music is another great tool to shift your mood. Pick something that has a calming effect, hard rock is probably not a good choice here. But just having a bit of music and really help. For fun try Pharrell Williams’ “Happy” or Bobby McFarrin’s “Don’t Worry Be Happy”, they both make me smile.

· Hug somebody. I have to admit, I am a hugger so this may not work for everyone, but hugging does help release stress. Now if you don’t like to hug people; hug a horse or your dog – they like it too!

· Stop and smell the roses or lavender or sandalwood or whatever scent you prefer. I love cinnamon and ginger, it reminds me of my grandmother baking. A few drops of essential oils on a cotton ball or tissue can derail stress and put you in a more peaceful frame of mind.

· Get outside, go for a walk, and spend some time with the sun in your face. This greatly increases your energy and mood, which decreases stress.

· If stress is really getting the best of you, give me a call. There are other options to get this under control and enjoy your life again!

Take care,
Tracy

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Post-holiday Reset

1/14/2015

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I don’t know about you but this time of year poses some challenges in getting back into the groove of healthy habits. The holiday season provides ample (no pun intended) opportunities for celebrating with family and friends but the party must come to a close. There was a recent cartoon posting on Face Book that said it so well, “My heart says cheese dip but my jeans say: for the love of God woman, eat celery!”

So what is the best way to get back on track? Simple, easy shifts in our daily habits can reap big rewards. Here are a few of my favorites:

1) Too many goodies and beverages can leave us feeling bloated and tired. The sugar crash is ugly. Focus on getting a serving of protein (about the size of your palm) and healthy fats (the size of your thumb) at each meal – meat, chicken, fish, eggs, or plants to help stabilize blood sugars and provide lasting energy. Eats lots of veggies and some fruit, along with good carbs (beans, squash, sweet potatoes – not white bread or chips) to provide the vitamins and minerals so important in supporting good energy levels.

2) Lose the sugar! Which includes maple syrup, honey, agave, rice syrup etc. This should be classified as a controlled substance, it is that addictive. Seriously, it does release endorphin-like substances that keep us coming back for more. “Just give me the donuts and nobody gets hurt!” The best way to do this is cold turkey and it can be a bit rugged for some people but focus on the item #1 to help. You can eat a piece of fruit with a meal or herbal tea between meals. If the cravings a really bad, there may be more to the story and there are ways to fix this.

3) Eat mindfully by slowing down and really enjoying your food rather than inhaling it. Something as simple as setting your fork down between bites is a good reminder to SLOW DOWN. This also helps to give the gut enough time to tell the brain, “Hey, we’re full down here!” and the result is eating less.

4) Drink plenty of water; half your body weight in ounces as a baseline. If you are active, ramp that up. A 150 lb person needs at least 75 ounces a day. This sounds so basic but mild dehydration does make a huge difference in energy levels. I used to reach for a cup of coffee to combat the mid-afternoon slump, but once I figured out that it was a water deficit and not a caffeine deficit – I felt much better AND it improved my sleep.

5) Support the detoxification pathways: bowels, bladder, lungs, and sweating. You should be moving the bowels every day. Yes, every day. This is one of the first things to do when resetting after the holiday season. Eating a minimum of 5 servings of veggies and fruit can definitely help this issue. Increased water will provide the fluids needed for the bowels; keep the kidneys happy and that pathway working. Move the body in some way. Walking, skiing, Zumba, yoga – pick your pleasure, but movement helps circulation and detoxification. Sweating is an important mechanism for the body to get rid of other unwanted stuff. If you can, use a sauna or even a hot bath to generate a sweat. It feels so good, especially this time of year.

6) Take some quiet time for yourself to rejuvenate. We have been going at a pretty hectic pace since Thanksgiving and now is a good time to curl up with a good book, maybe restart that hobby you love, or have an afternoon to do whatever you like.

Take care,
Tracy



What do you like to do to reset or recover from the holidays?

Join us for the next Wellness Talk “Beating the Winter Energy Slump”

Saturday, January 24th at 1 pm in the Dubois Library

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    Tracy Baum, FNP

    As a NP and working with families for more than 13 years, I have a passion to provide options for wellness that include the most gentle, natural approach possible.

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