{"id":17548,"date":"2022-08-14T00:43:56","date_gmt":"2022-08-14T00:43:56","guid":{"rendered":"https:\/\/ovadiahearthealth.com\/old-site\/?p=17548"},"modified":"2022-08-14T00:43:56","modified_gmt":"2022-08-14T00:43:56","slug":"managing-stress-in-a-cost-of-living-crisis","status":"publish","type":"post","link":"https:\/\/ovadiahearthealth.com\/old-site\/2022\/08\/14\/managing-stress-in-a-cost-of-living-crisis\/","title":{"rendered":"Managing stress in a cost-of-living crisis"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">I don&#8217;t have to tell you that life is getting more expensive &#8211; you\u2019re likely already seeing it in your grocery bills.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Between rocketing inflation and a possible recession, people are reporting the <\/span><a href=\"https:\/\/www.healthline.com\/health-news\/people-more-stressed-today-than-1990s\"><span style=\"font-weight: 400;\">highest level of stress<\/span><\/a><span style=\"font-weight: 400;\"> recorded in the past 30 years. And with so much stress and so little reprieve, it&#8217;s no wonder why America&#8217;s heart health continues to drop.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I&#8217;ll be the first to say that removing stress entirely is just not feasible \u2014 not in normal circumstances and especially in a cost-of-living crisis. However, I believe it&#8217;s important to manage the effects of stress to protect <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/04\/18\/the-difference-between-health-and-metabolic-health\/\"><span style=\"font-weight: 400;\">your health<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/26\/how-small-daily-changes-will-improve-cardiovascular-health\/\"><span style=\"font-weight: 400;\">your heart<\/span><\/a><span style=\"font-weight: 400;\">, and your <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/05\/09\/what-are-the-easiest-ways-to-improve-metabolic-health\/\"><span style=\"font-weight: 400;\">metabolic wellness<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>How stress affects cardiovascular health<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The body responds to stress through a function called the autonomic nervous system (ANS). This is sometimes called the fight-or-flight response due to its original purpose: to help humans fight off or escape from dangerous situations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the short term, fight-or-flight can actually help people be more alert and perform better while under stress. The body releases hormones like adrenaline and cortisol to operate at a heightened efficiency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But when stress is nebulous, acute, and chronic, the ANS releases adrenaline and cortisol into the body without a natural stopgap. Hormone production is no longer kept in check.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Excess stress hormones in the body have been associated with visceral fat, insulin resistance, and muscle weakness. They also<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?ContentTypeID=1&amp;ContentID=2171#:~:text=Studies%20suggest%20that%20the%20high,plaque%20deposits%20in%20the%20arteries.\"><span style=\"font-weight: 400;\"> compound the pressure<\/span><\/a><span style=\"font-weight: 400;\"> put on your heart with:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased blood cholesterol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased triglycerides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Higher blood sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Higher blood pressure (<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/10\/i-have-been-diagnosed-with-high-blood-pressure-what-should-i-do\/\"><span style=\"font-weight: 400;\">hypertension<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Atherosclerosis (hardening of arteries)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The cost-of-living crisis affects more than just your money. If you allow stress to control your life, it will quickly control your health as well.<\/span><\/p>\n<h2><b>Methods of stress management during times of crisis<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">There is no magic pill, supplement, or medicine you can take to reduce the effects of cortisol on your heart. The only solution is to implement some stress reduction techniques and be mindful of how you&#8217;re feeling both mentally and physically.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I find that all facets of life must be balanced to reduce stress efficiently, starting with your exercise regime.<\/span><\/p>\n<p><b>Increase your exercise<\/b><\/p>\n<p><span style=\"font-weight: 400;\">I encourage you to strive for 30 minutes a day of<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/08\/07\/7-daily-exercises-to-boost-heart-health\/\"> <span style=\"font-weight: 400;\">cardiovascular training<\/span><\/a><span style=\"font-weight: 400;\">. This means HIIT or interval work, short bursts of cardio, and plenty of strength-focused training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise has a wonderful stress-fighting effect on the body, and is even known to reduce blood pressure, increase emotional resilience, and otherwise<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4013452\/\"> <span style=\"font-weight: 400;\">enhance mental health<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Eat whole, real foods<\/b><\/p>\n<p><span style=\"font-weight: 400;\">In a cost-of-living crisis, food is one of the first parts of a budget to see major cuts. To shave off unnecessary expenses, many people turn towards &#8216;cheaper&#8217; processed foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But not only can this be disastrous on your physical health, it may even make you more stressed as well. Processed meats such as ham, high sugar foods like candy, and drinks that contain caffeine and alcohol are all<\/span><a href=\"https:\/\/www.bannerhealth.com\/healthcareblog\/better-me\/can-certain-foods-increase-stress-and-anxiety#:~:text=How%20food%20affects%20stress%20and,for%20stress%2C%E2%80%9D%20she%20said.\"> <span style=\"font-weight: 400;\">associated with increased stress<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might be tempted to think that &#8216;healthy&#8217; and &#8216;cheap&#8217; as opposable concepts. However, <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/31\/how-to-eat-metabolically-healthy-with-5-different-popular-diets\/\"><span style=\"font-weight: 400;\">whole, real foods<\/span><\/a><span style=\"font-weight: 400;\"> are often cheaper than processed foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat nutrient dense, whole real foods you will be hungry less often and may eat less overall.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The difference here is labor. It might take you just 30 seconds to heat up a frozen breakfast sandwich, but a homemade fruit bowl with scrambled eggs will take far more time to prepare.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by purchasing just a few essentials for the week, then planning out each of your meals before going to the grocery store. This cuts back on both food waste and your time spent cooking, which will save you more money in the long run.<\/span><\/p>\n<p><b>Find meaningful activities<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Hobbies, vacations, and rest are all associated with reduced stress. In fact, people who rest longer than six hours per night have<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/high-blood-pressure\/expert-answers\/sleep-deprivation\/faq-20057959#:~:text=People%20who%20sleep%20six%20hours,to%20control%20stress%20and%20metabolism.\"> <span style=\"font-weight: 400;\">lower blood pressure<\/span><\/a><span style=\"font-weight: 400;\"> and stronger metabolisms as a result.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I always encourage my patients to focus on self-care. Not only can this eliminate the major effects of stress, but studies suggest it may also<\/span><a href=\"https:\/\/www.headtohealth.gov.au\/meaningful-life\/purposeful-activity\/hobbies#:~:text=Research%20shows%20that%20people%20with,skills%20and%20relationships%20with%20others.\"> <span style=\"font-weight: 400;\">reduce your risks of depression<\/span><\/a><span style=\"font-weight: 400;\"> and low mood.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find ways to relax that won&#8217;t put a strain on your schedule or your budget. Hiking is a great option that<\/span><a href=\"https:\/\/scholar.google.com\/scholar_url?url=https:\/\/repository.kulib.kyoto-u.ac.jp\/dspace\/bitstream\/2433\/137045\/1\/ysyak00015.pdf&amp;hl=en&amp;sa=X&amp;ei=Eg_0Yta-G4_ymgHbmIvABw&amp;scisig=AAGBfm1Gg_n8s4EGuNTM08EqeWCG9Cx3Ig&amp;oi=scholarr\"> <span style=\"font-weight: 400;\">supports healthy movement<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/17\/metabolic-health-mental-health-and-addiction\/\"><span style=\"font-weight: 400;\">reduces stress<\/span><\/a><span style=\"font-weight: 400;\">. You could also take up a group hobby with like-minded people in your community.\u00a0<\/span><\/p>\n<h2><b>Working with a coach for stress and heart disease prevention<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Managing stress in times of crisis is a multifaceted issue. It requires diet changes, lifestyle adjustments, and a much higher degree of self-care.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can be difficult to implement sustainable changes without some level of guidance. Many people find that professional help is an advantageous solution, particularly from a certified heart health coach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Metabolic coaches can help to protect your health during times of stress and beyond. While they certainly can&#8217;t make any changes for you, they can help you navigate a cost-of-living crisis from a <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/24\/the-7-principles-of-metabolic-health\/\"><span style=\"font-weight: 400;\">metabolically sound perspective<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling to manage stress on your own, or if you&#8217;re interested in learning more about how to optimize your metabolism during crisis, I encourage you to connect for a<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/talk-to-ovadia\/\"> <span style=\"font-weight: 400;\">15-minute consultation<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This free meeting allows me to provide personalized suggestions for stress in your personal life.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I don&#8217;t have to tell you that life is getting more expensive &#8211; you\u2019re likely already seeing it in your grocery bills. Between rocketing inflation and a possible recession, people are reporting the highest level of stress recorded in the past 30 years. And with so much stress and so little reprieve, it&#8217;s no wonder &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/08\/14\/managing-stress-in-a-cost-of-living-crisis\/\"> <span class=\"screen-reader-text\">Managing stress in a cost-of-living crisis<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"passster_activate_protection":null,"passster_protect_child_pages":"","passster_protection_type":"password","passster_password":"","passster_activate_overwrite_defaults":"","passster_headline":"","passster_instruction":"","passster_placeholder":"","passster_button":"","passster_id":"","passster_activate_misc_settings":"","passster_redirect_url":"","passster_hide":"no","passster_area_shortcode":"","site-sidebar-layout":"right-sidebar","site-content-layout":"plain-container","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[7],"tags":[17,31,29,9,30,81],"class_list":["post-17548","post","type-post","status-publish","format-standard","hentry","category-blog","tag-cardiovascular-disease","tag-cardiovascular-health","tag-health-coaching","tag-metabolic-health","tag-stress","tag-stress-management"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Managing stress in a cost-of-living crisis | Ovadia OLD Site<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Managing stress in a cost-of-living crisis | Ovadia OLD Site\" \/>\n<meta property=\"og:description\" content=\"I don&#8217;t have to tell you that life is getting more expensive &#8211; you\u2019re likely already seeing it in your grocery bills. Between rocketing inflation and a possible recession, people are reporting the highest level of stress recorded in the past 30 years. 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