By Guest Blogger Paula Jager, CSCS
Life is not always perfect – today’s world is 24/7 and many of us are faced with one or more of the 21st century’s “stress syndromes”. The hormonal swings and grave endocrine disruptions leave us sluggish, overweight, battling metabolic syndrome and the last thing we feel like doing let alone have the energy for is exercising.
We lead busy, stressful lives and the demands of both children and career can take a severe toll on us if we are not proactive. There is nothing like experience as a teacher. In my early 40’s I found myself in a similar situation. No children but after expanding my business before I should have, trying to thrive on a low fat vegetarian diet and competing in fitness had me while not overweight, battling borderline diabetes, adrenal fatigue, low thyroid function and positive antibodies for autoimmune disease. Talk about a downer for the physique.
My way of handling the “stressors” with excessive exercise and too much wine along with refined carbohydrates only exacerbated biochemical and neruoendorince imbalances leading to anger and extreme aggressiveness. This often had me snapping in the most benign situations (grocery store and bank lines, blood pressure soaring in traffic etc.) not to mention I had sunk to the lowest point in my life.
I was beyond fatigued, unhealthy and headed downhill fast. Fast forward almost 10 years later to health, happiness, confidence and business, marriage and life in general thriving. What changed, what helped, what didn’t and how does one get there?
Long story short. . .
Nutrition: If you have been following this blog the nutritional aspects have been covered in depth expertly by Sarah. She has stated countless times “you have got to have the proper nutrition to heal the gut and that’s where it all begins.” I am not going to go into any details here but what worked for me was getting away from the low fat vegetarian diet and adding in lots of pastured meats and fowl along with their fats, wild caught seafood, fresh bone broths, local organic vegetables and fruits, taking out all grains in any form, taking out all nuts, taking out all soy, soy products and alcohol.
I added in raw dairy and found that it contributed greatly to my healing. If you are on birth control pills, get off them. Check out Sarah’s previous post on what they can do to your body. If you are on antidepressants, get off of them–they will only make the situation worse. For in depth information on any of the above mentioned, search Sarah’s blog posts on the topic along with her series on the Gaps diet. Depending upon the condition of your gut it could take anywhere from “6 mo to 3 yrs to heal.” This requires dedication, discipline and a strong internal desire to heal, no matter what the cost or sacrifice. It will not be easy, it will not always be a smooth ride and you will have ups and downs.
After a month or 2 of the above nutritional implementations you ought to be feeling and sleeping a little better, becoming calmer and more balanced. Now let’s address physical activity and a few other areas. . . .
Cardiovascular exercise: not an option–a priority. You must. No matter how little or how low of an intensity you have got to start moving. Mark it in your appointment book, calendar, ipod or whatever you keep your schedule in. You do not skip it, you do not miss, no excuses accepted. You need to get blood and oxygen flowing and the body moving or you will never make it. It won’t be easy in the beginning. Do what you can–give yourself sufficient rest and then do more the next time. It must be progressive. Start with walking for 5 mins if that is all you can do.
Say you cover only ¼ mile. That’s your baseline, next time you walk you cover the ¼ mile in 4 mins and 45 s and you gradually increase to ½ mile over time and then a mile increasing the speed also and so on. Incorporate interval training; walk briskly or jog for 30 s to 2 min then walk at a recovery pace for 1 to 2 mins. This can be scaled up or down for any level. What you don’t want to do is excessive endurance exercise. Going long and slow will get you nowhere fast and wear the body down further. There are many appropriate modes such as walking, running, cycling, stationary biking and rowing.
Resistance exercise: yes, you heard me correctly. If all you can muster are 5 bodyweight squats and 5 wall push ups then that is where you start. You wait until you have recovered sufficiently whatever that may be 1 or 2 days and then you do it again but this time you do 5 bw squats and 5 wall push ups, wait 2 mins and repeat and so on. Once again it is progressive with adequate recovery. When that gets easier, you add external weight in the form of dumbbells and barbells. You must break a sweat, your breathing must be challenged and you must feel slight discomfort. You must push past it to an intelligent degree or you will not get better.
The intensity should be progressive and in line with the rate of healing. The more you heal, the more you will able to do and the better you will feel. You will begin to regain control of your situation and your life.
Sleep: crucial to success. 8-9 hours of quality sleep per night in a dark room. Make it pitch black with the use of black out curtains and cover all digital screens and lcd monitors. Avoid a stimulating environment close to bedtime such as exercise, violent or scary television, computers and loud noises.
Sunlight: Again, Sarah’s covered your need for vitamin D exposure; search the blog for previous posts
Stress reduction: it’s not the stress but how you react to it. I know this is easier said than done but find a way to cope. Yoga, deep breathing, qi qong, tai chi, time in nature, etc. . . There are many different paths to follow here. Also, as your exercise tolerance and capacity increases as you heal the better handle you will have on the stress.
Family/friends/lovers: spend time with them. They are a source of joy and support as well as physical release.
Screwing up: it’s going to happen, you’re going to fall down. You’re going to feel like it’s not fair and you feel cheated because you can’t eat a muffin. Get back up again each time you fall and quickly. Don’t beret yourself or dwell on the guilt. Determine why you fell, what you learned from it and what you will do next time to prevent it. Treat the cause.
Don’t take my word for it, You do not need to be a fitness professional to pull this off . .
. . . Case in point: Joni
Joni is a client of mine, a wonderful 49 year old woman who makes me proud. She is a joy to work with. Please read a testimonial she shared with me as well as view her Before & After photos
“After five years of constant health challenges, I am so thrilled to finally be feeling awesome. Five years ago I was diagnosed with Hashimotos (autoimmune thyroid), adrenal insuffiency, Celiac (gluten allergy), dairy, whey, and soy allergies. Since then I have been from doctor to doctor trying to find the right course of treatment.
I had periods of feeling pretty good followed by even longer periods of weakness, fatigue, depression, dizziness, nausea, just to name a few. Even though I was avoiding all gluten, soy and dairy, I was still plagued with digestive issues. I had lost a lot of muscles mass and everything had pretty much turned to mush. I had no strength, couldn’t lose weight to save my life; leading me to feel even worse about myself.
At my wits end and in total desperation, I sought the help of Paula. I started working out with Paula and changed my diet as she suggested. My diet choices are so limited because of my food allergies. My doctors had me on a rice based anti-inflammatory medical shake. Because I was allergic to gluten, they had me on all rice based carbs. I have had this shake every day, sometimes two times a day, for the last 3 years. I was very hesitant to give it up when Paula suggested. I cannot even believe how my digestion issues totally cleared up when I did finally quit the shakes. I have so much energy now and am finally accomplishing things at work and home that I have been working on for years. After only ten weeks of working out with Paula, I am so much stronger and can actually see muscles now. I am dead lifting 120 pounds and over head pressed 70 pounds today. My family and friends are constantly commenting on the changes they see. I finally am feeling so good and I am so excited at last.”
Joni, you rock!
My first thought when I saw Joni’s “before” picture was, “Oh my goodness! That’s ME! She has MY figure!” And then I saw her “after” picture and I find it nearly impossible to believe I could ever look like that!
I dusted off the Wii Fit again this morning and want to incorporate more exercise again. With the diet changes I’ve already made, it isn’t as daunting as it would have been a few months ago. We drink bone broth more, homemade kefir, homemade kombucha (love it), more salads, and I’m on a supplement for adrenal fatigue. We soak our grains more and more and use sprouted grain bread exclusively. I did manage to wean myself off coffee. I haven’t gotten as far as eliminating grains entirely and I haven’t completely eliminated sugar and white flour, but we’re eating WAY less than we used to. The only time we use white sugar now is for the kombucha. But I haven’t totally eliminated it when I go out to restaurants. I recently sourced grass-fed meats in my area and plan to invest in some very soon.
I’m still shaking my head at the “after” picture. Me?? Look like that?? Seems like an impossible goal.
I should add we also sourced pastured raw dairy and drink that exclusively now.
Great Blog Post
Staying Fit With Hormonal Challenges – The Healthy Home Economist
http://ow.ly/5Rcwl
LOVE this post! I am gluten intolerant as well and have drastically changed my diet in the last recently. Also, we just started CrossFit, and I am a triathlete and teach fitness classes. LOVE it! I am 46 and home school my kids and work part time as a fitness instructor and personal trainer. But CrossFit really has taken my fitness to a new level.
Good for you Kim! It makes for a healthy, happy and balanced life doesn’t it?
Great Blog Post
Staying Fit With Hormonal Challenges – The Healthy Home Economist
http://ow.ly/5RctL
Staying Fit With Hormonal Challenges – The Healthy Home Economist http://t.co/LsrxyZc
Well, I’m in my late 50’s and I have no intention of ever even wanting to have “six pack” abs. I never wanted them, to be honest I think it looks ugly on a woman (but that’s just me).
I walk 2 miles every day. I live in an area of the country where we can have some pretty wicked winters, so I also walk in front of my TV during icy and below-zero weather conditions. Not ideal for the fresh air part of things, but you do the best you can with what you have, right? I care for several “at-risk” babies for 11-12 hours every day, and I just don’t have time for pilates and exercising with some big ball or lifting weights. I also have no intention of running anywhere. I’m not a believer in running I think it’s hard on your joints and just plain not a good idea.
I have three or four DVD’s from Leslie Sansone (one of them is specifically for a walk routine for older folks) and they are all just great. For me, eating healthy foods as much as I can, drinking raw milk and making all of the wonderful things I can make from raw milk and raw cream, plus walking for exercise, is going to have to do. I just went through menopause 2.5 years ago and still have a little hormone belly, but at my age I’m really not going to worry about it. In my younger years I was fit, healthy, and “hot” (a term I never would have used for myself except during menopausal hot flashes) but nothing lasts! I have a good and loving husband, three lovely children and 2 grandkids (another on the way) and to me life is good. That’s about all one can ask for in today’s crazy mixed-up world.
This is a great and encouraging post, except I’m with Sara. What’s wrong with nuts? I know that peanuts and pistacchios are fungal-forming, so I definitely avoid those. But tree nuts are a good source of healthy fat and protein.
Thanks to all. Nothing wrong with nuts in moderation (properly prepared of course) for a lot of people. People with autoimmune conditions or a significant amount of pain and inflammation will often do better by taking out nuts, eggs and nightshades. They have the potential to irritate and damage the intestines of some people. Take them out, see how you feel and perform. Even properly prepared, I can handle only a small amount of nuts before experiencing stomach distress. I am leary of the flours especially in the large amounts people use to prepare “grain substitutes”. They go rancid very easily if not properly prepared and stored.
Thanks to all. Nothing wrong with nuts in moderation (properly prepared of course) for a lot of people. People with autoimmune conditions or a significant amount of pain and inflammation will often do better by taking out nuts, eggs and nightshades. They have the potential to irritate and damage the intestines of some people. Take them out, see how you feel and perform. Even properly prepared, I can handle only a small amount of nuts before experiencing stomach distress. I am leary of the flours especially in the large amounts people use to prepare “grain substitutes”. They go rancid very easily if not properly prepared and stored.
This is a great post. I have one question. Why do you take all nuts out of your diet? I understand the rest. I have tried to start eliminating grains from my diet and have starting using nut flours for some dishes. Should I be avoiding the nut flour? and if so, why? Thanks for all your expert advice and information!
I imagine she avoids nuts at least partly because they contain phytic acid (although not to the same extent that grains do) as well as enzyme inhibitors. To neutralize these, it’s best to soak nuts in warm water with sea salt for 12–24 hours, then dry or dehydrate at lowest temp. possible. Once they are dry, you can grind them into flour yourself in a processor. I myself am too lazy to do this and cook with store-bought nut flours frequently. However, I have read that we have a limited ability to produce enzymes throughout our lifetime, so even though I don’t have digestive problems, I imagine I am prematurely aging myself by producing extra to compensate for the unsoaked nuts. Maybe someday when my kids are grown . . . If I make it that far.
Dear Paula,
Thank you for this very intereting post and for sharing Joni’s inspirational story. I am in my mid-fifties and have been incorporating a lot of the Nourishing Traditions ideas for a long time now. I also find the advice of Dr. Cate Shanahan very helpful (author of Deep Nutrition).
Something I have found challenging is managing stress. I am a sandwich generation person…on one side I have a 12 year old (whom I homeschhol) and on the other I have two living parents in their 80’s who need my time and attention as well. In addition to running a home and also carving out time for my husband, I find that little time is left for paying attention to my own needs. I suspect many women feel this way.
The biggest area I struggle with is…and I’m sure you hear this a lot…is making time for exercise. This is complicated by the fact that I have a blood disease (essential thrombocythemia) which seems to make me tired…but I want to exercise to hopefully prevent clots and strokes.
Do you have any advice on how best to carve out time for exercise…or sneak it in here and there…and/or what are the best times to try and exercise.
Thanks so much for your advice!
Love,
Mary
Hi Mary,
Managing stress is indeed challenging and it sounds like you have your hands full. On the other hand I think exercise would enable you to better cope with both. I have found and although my stressors are different but stressors nonetheless exercise along with healthy eating are the only ways I can cope.
You must make it a priority; pencil it in to your appointment book, phone or whatever means you track your time. Since you have a lot going on I woul suggest more frequent, shorter workouts. Just make them count by being intense. Intensity is a relative term and will very greatly from person to person. A good gauge of proper intensity is you should be sweating and your breathing should be challenged. Just 15 to 20 minutes (including a warm up) 3 times a week can work wonders. Even 10 min here and there will make a difference.
Everyone is differnet, I prefer working out in the morning or midday. I would fit it in at a time that you are most likely to do it and not get pulled in another direction. Keep it simple, there are many things you can do at home with little to no equipment.
For those that are really strapped for time sometimes cutting out something will free up time for exercise such as television, reading the newspaper or other activites. While we all would like more downtime it’s a matter of priorities. For example, I’ve given up facials and pedicures to allow more money for pasture raised meats and fowl. You’ll pull from somewhere for what’s most important to you.
Hope this helps. . .Paula