Take the FREE Stress Assessment

Stress or Health: Do You Need to Pick One?

Yes. Your stress level is directly related to your health.
Manage your stress and you will improve your health. Create healthy habits and these will lower your stress. What is your choice?

Busy people need habits that support health- habits reduce stress by making choices easier. Exercise is a proven method to reduce stress- just by walking. Do you exercise daily? Only 17 % of adults exercise daily. Pick activity that you enjoy. Do exercise with friends or family. Find things that are fun, start small and build up to the recommended 150 minutes of moderate exercise a week.

Why sleep matters

Sleep is an indicator of your current stress level.

Stress is the number one problem of disrupted sleep patterns. Dealing with the stress is the solution to improving your sleep pattern. Do you get 7-8 hours of sleep each night? Not sure if you are getting enough sleep? Consider these symptoms. Irritability and moodiness are early signs of sleep deprivation. Lack of sleep lowers performance and can contribute to errors and poor judgment in decisions. Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

Actions to take include finding a routine before sleep that reduces visual stimulation, avoids detailed mental work and allows your body a chance to slow down. What you eat or drink in the evening can make a difference.

Read more- from the blog post “Are You Sleeping


Self-compassion helps you respond to mistakes in a way that facilitates growth and improvement. Positive self talk supports learning. Positive attitudes promote your willingness to try new ideas and take actions that move you towards a positive change. Actions to help you practice self-compassion.

  1. Be kind to yourself. Treat yourself as if you were your own best friend.
  2. Embrace our common humanity. One of the wonderful outcomes of self-compassion is our enhanced sense of belonging, the feeling that we are all in this together.
  3. Be mindful. You will still have pain at times, be aware of pain or discomfort instead of trying to ignore it. Self-compassion is allowing your feelings to surface without judgment.

Read more- from the blog post “Extreme Kindness Week

Mindful eating

You know what to eat- Will power is not the issue.

Planning ahead and understanding what motivates you to make healthy changes will create a plan for sustained health. Do you eat when you are stressed? A 2013 survey shows that 34 % of adults overeat when stressed. Start by tracking what you eat. Creating mindfulness of what you eat and how you feel when you eat gives you a starting point for healthy habits. Identify your stress triggers that might lead you to comfort eating.

Coaching with a journal will give you information and tools to make choices that support your desired outcomes. I follow a system of eating based on low glycemic index foods. That means I select foods that have a higher fiber content- and take longer for my body to digest. Lots of raw vegetables, fruits, and protein and less bread, carbohydrates. I stay away from any drinks that have added sugars and read labels. Try writing down everything that you eat or drink for 3 days. You will learn a lot from making that list. Then look for areas where you could improve or change something to a healthier choice. Get a free journal from Spiral Coaching to get started. Contact me and I will set you on a self-guided journal program for healthy habits.

Do you need vitamins?

Here are my two reasons that I think most people could benefit from at least a multi vitamin. First the typical American diet is based on too much sodium and too many calories from solid fats, added sugars and refined grains. Most people do not follow an ideal diet 100 % of the time. Our food sources and growing practices over the years have changed by seeking larger crop yields, which does not translate into higher value nutrients.

There have been studies that show our soil quality has declined which leads to a decline in nutrients found in fruits and vegetables. Donald Davis, PhD wrote the article that has started that discussion. Web MD reminds us that vitamins are a good insurance policy they are not a substitute for making healthy eating choices.

My other comment on vitamins are that you need to have a high quality source and be confident that your body can absorb what you are taking. I use a type with an isotonic delivery system they are bioavailable. This means speedy absorption at a cellular level without binders or fillers. I am including a link here so you can read more about this type of supplement. My daily routine includes an Isotonix Multi-vitamin, Vitamin B complex and Calcium/Magnesium combination. Check out my favorite Vitamin B option

Before you start up any new routine- you need to understand the purpose of supplementation and how it matches your personal health history. It is recommended to have a discussion with your health provider so they can advise you based on your complete medical history. As a coach, I can give you resources that support your health while you make choices for a healthy lifestyle.

Reference links for further reading.

    Your Name (required)

    Your Email (required)


    Your Message