Exhausted Already? Stress and Fatigue, part 1

 It’s 2021! Exhausted already?

Do you remember a New Year’s Day some years ago that felt full of possibility, determination, resilience and hope that things just might be starting out right? That this just might be “your year!?” After the way this year has started, that sort of start to a year seems pretty remote. But I confess again that I am no fortune teller, my crystal ball is clouded, and the rest of this year is impossible to predict. Who knows? We could be in way better shape this time next year. Regardless of that, I don’t need a crystal ball to know that chronic stress takes its toll on all of us.Chronic stress is accompanied by feelings of depression and anxiety, fatigue, and other body symptoms such as headaches, abdominal pain, elevated blood pressure, and many other adverse effects. What can you do to get your energy and good feelings back? Start right now, yes now while you are reading this. Stop, take a deep breath, and slowly let it out…. And do it again until something feels better.  What just happened? You actually changed the molecules that circulate in your bloodstream, ones that Dr. Candace Pert called the “molecules of emotion.” There are other simple ways to change those molecules of emotion for the better: physical activity, getting a massage (even if it’s your partner at home massaging your head!), and also food choices that are anti-inflammatory. Such a diet plan actually reduces the fight-flight signals coming from the brain’s stress centers, taking stress off the adrenal glands. You can learn more about this way of eating at www.drweil.com, and here are a few highlights: it is low in sugar and refined grains/starches, high in fresh vegetables and fruit, legumes, and healthy fats such as fish, avocado, walnuts, etc. Simple breathing exercises like the 4-7-8 Relaxing Breath are very effective when practiced often. Going to bed on time, turning off devices and not taking phones to bed, and aiming for 7-8 hours of restful sleep is also important. I am confident that all of us can change something about the way we feel by using these few self- empowerment techniques. And I love the fact that not one of them requires a medication or visit with a doctor. However, if you have tried these things and continue to feel bad, please do make a diagnostic appointment with your primary care doctor. With our next newsletter, I will address the exhaustion of chronic stress again, and will review some natural medicines that can be helpful in addition to what I outlined above. Until then, remember those few things, and put at least one of them into practice daily!    Please also be assured that we continue to follow COVID safety precautions should you book a massage appointment. Coaching appointments are available!  Call us to set up coaching as you think about your goals for the year! Most of our appointments are available via telehealth,  including Dr. Pendergrast's Integrative Medicine Consultations, Life Coaching from Gail Pendergrast, MS, CPC, and Clinical Dietitian Consultations with Karen Cota RD.  Alice Murphy, MS, LAPC, can provide therapy appointments either in person or via telehealth. To your good health, Robert Pendergrast, MD Aiken-Augusta Holistic Health 803-426-1421