The Clover Nook

We all have stress, the natural body response to protect itself when assessing unsafe situations. Forms of stress are primal instincts to protect ourselves from danger. But what happens when you are forced to live within danger for longer periods of time? This situation magnifies negative and chronic stress. 

When living in chronic stressful situations that tip the scale to survival mode, the body will experience noticeable changes. These changes include stomach upsets, hives, and constant dry mouth.  This is the brain’s way of saying, “Stop! I can’t take it anymore.” and in retaliation organs of the body start to malfunction, immunity dwindles and the nervous system becomes unbalanced. 

This happens because the consistent high cortisol levels flow through the body. They are moving toward the brain and muscles (fight or flight mode). They move away from the digestive tract. The body doesn’t feel digestion is important in these conditions and will actually put digestion on “rest mode.” When your body becomes unbalanced your “good” gut bacteria becomes compromised. When there is not enough good bacteria in the body immunity defenses are minimized. Your brain’s main source of food comes from the gut. When bad bacteria compromise it, your brain becomes malnourished. 

The brain is not equipped to handle high levels of stress on a consistent basis. High cortisol levels damage the hippocampus of the brain (memory center). When a part of your brain doesn’t function properly, other parts of the body begin to malfunction. Think of your body as a car. If a car begins to break down and is not fixed what happens? Other parts of the car begin to not work properly. 

The fact is, our bodies aren’t built for long term stressful situations. Being able to access your situation and taking action can save your life, literally. This type of stress has been known to, but not limited to, cause everything from breakouts, to leaky gut, arthritis, ulcers, thyroid, auto-immune disorders, Alzheimer’s, dementia, high blood pressure, heart problems and cancer. 

It’s been four years since I started the BBLC (Brain Boosting Lifestyle Change). It’s a healthy way to fight depression naturally. It elevates memory, regulates the gut, and the list goes on. I have changed what I put in my body. I have also adjusted my amount of sleep and daily activity. As a result, I have been capable of beating depression naturally. I live a healthier life every day. I felt like the BBLC works even under a “basic” chronic stress environment… until the scale tipped.  

The stressful environment increased the pressure on me. I needed more help gaining control. I also needed assistance in keeping my brain and body balanced. 

I first noticed increased symptoms of dry mouth and some loss of taste. Covid was spreading, so I became slightly concerned about the “loss of taste” symptom. However, when I researched further, I found evidence of other stress symptoms (along with the dry mouth). My Rosacea was kicking in overdrive, breakouts and dry patches began covering my cheeks. My stomach began to cramp and loss of appetite became common. I knew and understood from research that I could be headed toward more serious health concerns. 

From my studies on the brain, I learned from informative books and podcasts. These were provided by professionals. I knew I probably ease these symptoms if I re-regulate my gut. Extreme stress was disrupting my gut bacteria balance. This occurred even while I ate healthy and less processed foods. I followed the eighty/twenty mantra (eighty percent unprocessed natural foods/ twenty percent processed). My brain needed help and it was communicating this with uncomfortable changes in the body. Never ignore your body changes. They are happening because of imbalance. I will repeat it. This is your brain’s way of screaming, “Something isn’t right! I need help!” 

In hindsight, adding some stress fighting foods and workouts is a lot cheaper than mounting doctor or hospital visits later. 

I know I do not want to go down that path and I’m hoping you don’t either. 

Let’s all choose the path which tries to avoid body breakdown. 

So now, how do we do that?

I googled and read all the options of prebiotic foods. I also explored probiotic foods, herbs, and spices that help fight stress and regulate the gut. The brain gets most of its power and strength through the gut. This helps it balance the rest of the body. The gut is always the best place to start when trying to stay healthy. 

The tricky thing about the gut, is all people and gut bacteria are different. So, what will work for one person might not work for another. Some trial and error is involved. 

I’m going to start off with a list of my normal routine, courtesy of BBLC. First, I will outline the changes I made. These adjustments helped regulate my normal, healthy gut. They were necessary during this chronic, stressful time in my life. This list aims to help you beat the stress that is hijacking your health. It will also keep you on a healthier path to wellness. 

BBLC: Eating Process Less: Think of an 80/20 lifestyle change. Eighty percent of what you eat is non-processed and natural and twenty percent are things like coffee, condiments, snacks etc. The more organic you can go the better. (‘Regular’ United States’ food products are often loaded with harmful additives and overly processed. These then knock your gut balance off and cause other health problems. Read labels, knowledge and moderation is key.)

Tipping The Stress Scale: I added organic (grass fed is best) probiotic yogurt everyday and banana, a prebiotic. I also add fermented food every week like sauerkraut. I include many prebiotic foods in my weekly diet. I also add probiotic foods to offer extra help with gut regulation. Print a list and hang it on your refrigerator if you think it will help. 

BBLC: Add Fighting Spices: Spices are my glitter. A rack of organic spices literally excites me like a chicken finding a cob of corn. From cinnamon to turmeric, I can’t express enough how powerful spices are for your brain and body. The health benefits are endless. Add them to EVERYTHING. 

Tipping The Stress Scale: I’ve started incorporating teas into my daily ritual. These teas, with added spices, support the stomach, gut, stress, and immune system. Ginger, lavender, cinnamon, peppermint, elderberry, rosemary etc. You can also add these spices to dishes along with dill, caraway and fennel. 

BBLC: Drink Lots of Water: Your body is made of about sixty percent water. It needs to be continuously hydrated to thrive. Drinking lots of water helps flush harmful toxins out of the body and keeps your body hydrated. 

Tipping The Stress Scale:  I didn’t think it was possible that I could drink any more water. I feel like I drink a gallon a day, which I probably do. This is one reason I was confused by ‘dry mouth’. Here’s what I learned in addition to stress: Your brain is about three-quarters water. You constantly absorb water like a sponge during stress because your heart rate increases. You breathe more rapidly whether you realize it or not. Without enough water for the brain, stress heightens. Headaches (migraines), sleep issues, tiredness, and loss of mental clarity can occur. Try buying some waters with minerals like Smart Water or using drops like RAE Hydration Drops which contain electrolytes. Don’t drink water with added sugar or coloring. (While keeping your body hydrated it is important to make sure your body’s sodium levels stay balanced <or you could end up in the hospital> if you are flushing much needed sodium levels from the body. Mineral and electrolyte waters along with eating balanced meals will keep this from happening.) 

BBLC: Vitamins: I take flaxseed (though I eat it everyday too), D, B, 5HTP, Ginkgo, and collagen (vegan). After having blood work done, ask your doctor what vitamins you need. The wonderful thing about vitamins is usually your body will naturally expose what it doesn’t need. Choose organic products. Check for hidden ingredients on all labels. This way, you know exactly what you are putting in your body on a daily basis.   

Tipping The Stress Scale: Vitamins can be very important during stress. They guarantee your body gets what it needs. This is crucial when loss of appetite arises. It helps when the digestive tract suffers. I now add vitamins like a probiotic, elderberry to boost immunity, and Holy Basil, which reduces stress and anxiety. I also heard one of the best for the gut is Equilibrium Probiotic. Nevertheless, I have not personally tried it yet. If you have a history of health problems, you should check with your doctor. Do this before adding these vitamins into your routine. 

BBLC: Lessen or Eliminate Alcohol: As history shows, I love a nice glass of dry red wine more than anyone. In the early stages of the lifestyle change, I realized a bottle a night was too much. (Eek!) It was my stress relief go to and a horrible habit I had to break. I was fortunate to have Dr Amen’s book Change Your Brain Change Your Life. It guided me in teaching myself how to form new habits. Alcohol reduces blood flow to the brain. It inhibits some good brain power. It also causes us to make other unhealthy choices like snacking and overeating unhealthy food options. Moderation and limiting yourself is key. 

Tipping The Stress Scale: Some individuals, like me, have relied on alcohol as a stress reducer. Drinking more during stressful times can lead to serious problems. This approach can be a spiraling downfall. Your brain will start to rely on this as a stress reducer. You will drink more continuously to achieve the same desired effect. This will lead to bad sleep, weight gain, liver damage and dependency among other things. Take control of this early on. Limit yourself to one drink during dinner. Stop drinking two to three hours before bedtime so you can still get good rest. Tread lightly when around alcohol during chronic stress. 

BBLC: Lessen Coffee Intake: Like wine in the pm, I love my coffee in the am. There is nothing like the smell of fresh brewing coffee to start my morning. However, I’ve learned to limit myself to one cup a day. While the coffee itself has found some positive health benefits, the caffeine dehydrates you. It also causes a lack of oxygen to the brain. 

Tipping The Stress Scale: Like alcohol, I didn’t think I can drink any “less” coffee. I had already changed it for the BBLC. The stress and anxiety have worsened. Now, coffee easily throws my blood sugar levels off. It gives me the shakes. I’ve minimized it to a smaller cup a day or half a mega mug.( “I like big mugs and I can not lie.”) and then substitute for tea for the rest of the day. (which has lots of health benefits and you can even buy herbal teas geared toward stress, added probiotics and help boost immunity.) Additionally, coffee dehydrates you so if you are already dealing with symptoms like dry mouth or stomach issues it’s to add to these problems. 

BBLC: Get Enough Sleep: Getting enough sleep is crucial for the brain to function properly. Lack of sleep causes irritability, depression, over eating etc. To help regulate my sleep, I began taking 5HTP with B in the morning. At night, I take a melatonin. This follows the recommendation of Michael Breus, PHD from The Genius Life interview with Max Lugavere. I also usually have a cup of chamomile tea before bed. Sometimes, I add lavender. Other things that can help is hot bath and relaxation music. Room temps also matter and 68 degrees is the magic number.  

Tipping The Stress Scale: To stay sane during extreme stress, it is important to rest. You need the rest to maintain your mental health. Without proper rest, depression can kick in. You will struggle with higher levels of irritability. Immunity breaks down, and the list goes on. While all these things also happen without being under chronic stress, the imbalance is higher under extreme stress. It’s also important to not get too much sleep, which leaves the body sluggish and the mind tired. The right amount of sleep for an adult is an average of seven to eight hours of sleep a day. If the above regiment isn’t working to turn your mind off, try guided meditation or hot bath. If you can’t fall asleep in your bed after about twenty minutes, get up and do something low key. Consider reading from a book or magazine, but avoid cell phones. Sip on some hot tea until you begin feeling tired. 

BBLC: Keep A Daily Activity Routine: At least thirty minutes of high intense activity has benefits. It helps in eliminating stress. It also wards off depression and improves memory. 

Tipping The Stress Scale: Activity is really important to keep the brain balanced. It also keeps the body healthy. I understand how a daily routine can suddenly become a real struggle. During chronic stress, the body is constantly in survival mode. This state can make you feel more broken down and beaten after a completely normal, essential task. The next section, Finding Weekly Motivation, can assist in trying to lift your spirits and keep your body active.  Some days will require real Mind Over Body Power. Keep your expectations lower. You will be rewarded more when you complete a longer brisk walk for the day. Also, consider taking on Thai Chi or Yoga through somewhere local or find a Youtube mentor. These types of workouts are proven to reduce stress.  

BBLC: Finding Weekly Inspirational Motivation: With inspirational books, podcasts, and people, the possibilities are endless. Religion adds to this endless array. You activate the happy chemicals in your brain. You create a reward system for yourself. Dopamine levels actually heighten when you are kind and inspired. 

Tipping The Stress Scale: Add to your motivation with inspirational quotes around your home, car and workplace. (I keep them in my closet so I see them in the morning when I get dressed.) Listening and seeking inspiration becomes more difficult as you shut down to survival mode so you want to clearly place ‘words of motivation’ in areas you can’t ignore. If or when you have darker days make sure to reach out to family and friends for support. Do not feel shame or embarrassment for asking for help. They’re help can keep you from  floating into a dark depression. If you don’t feel you have friends or family, find online or local support groups. These groups are experiencing similar situations and can relate to the stress. It’s also good to find a professional therapist where you can seek guidance and stay on a positive path. Shop around for a therapist and find a professional that understands and specializes in what you are dealing with. 

Lastly, find an escape strategy and plan from your chronic stress. Living in chronic stress is slowly killing yourself. Planning how to improve your situation is crucial. Find positive aspects for the future to stay in an optimistic mind frame. Create a dream board for future plans. Make a travel bucket list. Create a goal chart. These actions allow your mind to escape the darkness and turn on some light. If you can’t see a boat in miles of ocean, you feel alone. You start wondering if you can actually survive. Give yourself a boat. 

Feeling alone in chronic stress is common but you are not alone. There are ways to rise above, stay healthy and choose a sunny path to guide you through the darkness. As my new motto has become, “ ‘Lax, Peace, Release Positivity. Breathe and repeat. I know you will find a good motto too. Until you do, you are welcome to use mine. You’ve got this. 

(I am not a licensed professional and all knowledge is based on my experiences and personal research. I recommend any changes in your health or diet should be approved by your doctor)