Over the years you’ve been happily climbing the proverbial ladder in your profession, you’re still working long hours, you like your job – most days – and yet… somewhere along the way, you’ve noticed some unwelcome changes. Maybe your stamina just isn’t what it used to be – on the job, in the gym, or having sex; maybe you wake in the morning feeling less refreshed that you used to – possibly a bit uncharacteristically depressed; or when you travel across time zones, your jet lag recovery takes longer. You may have started getting allergies – seasonal or digestive – and you don’t recall having had them before; you notice occasional heartburn, a bit of constipation or loose stools. You may start waking at night – sometimes you go right back to sleep, but other nights… it’s not as easy.
“What went wrong?” is usually the first question people ask when they find out that their current state is not either some sort of disease or part of the natural progression toward getting older. The answers are as varied as the patients, but there are some core culprits that I see repeatedly.
- Too much stimulation – coffee, sugar, simple carbohydrates like cookies, coffee cakes and desserts;
- Poor diet – skipping meals, not enough protein early in the day, too little water, too much soda, mindless late night snacking, few vegetables, poor quality fats, eating too few home cooked meals and too many processed foods;
- Nutritional depletion of the all important minerals needed for brain health or of B vitamins which are so critical for sustaining a body under stress;
- Lastly, poor “battery recharging” techniques. Very hard workers tend to develop the habit of powering through stressful times, not taking a moment to pause and regroup. Many start having an alcoholic drink or two in the evening to relax and help them sleep, thinking erroneously that this artificial relaxation is healthy. Unfortunately, drinking alcohol has been found to deplete minerals and actually interferes with sleep quality. Even other evening activities such as training for a marathon and taking classes like competitive spinning, or running flat out on a treadmill – while usually beneficial – can actually backfire if they are too “Type A”. Your body will continue to feel stressed and stretched to the limits of its capabilities and you will be too busy racing/running/sprinting to notice.
Once patients take a hard look at their lifestyle and start to understand what a body under stress needs, and how constant replenishment – matched to their specific requirements – can help them feel better, they want some detailed guidelines to help them get started.
Diet:
For diet, I often recommend a very high protein breakfast – at least 25 grams – combined with a supplement of good minerals – both trace and common. The protein is often in the form of a smoothie with some good quality fruit. I often recommend taking a break from dairy, as rice/almond/hemp milks and soy yogurts tend to be easier to digest. Increase vegetable intake, try out juicing in order to get some concentrated enzymes. Make large quantities of homemade soup in advance so that you can take home-cooked leftovers for lunch or dinner.
Supplements:
A good multivitamin may be in order, but this is usually just for the short term to rebuild stores or to have on hand to take during especially stressful weeks (to get those important B vitamins). As a rule it’s usually better to try to get your vitamins from good quality, well prepared foods. The brain and the adrenals often need some short-term support as well. I like a combination of Magnesium l-threonate, Gota kola, Bacopa and Gingko if focus and concentration are an issue. For improving sleep quality and trying to turn off all the mental noise of the day, I recommend phosphatidylserine before bed. It often calms the mind and supports a more replenishing sleep. It is also non-addictive and has been shown to support cognition as well if taken during the day. The all-important adrenal glands which produce all of those wonderful neurotransmitters that keep workers sharp, focused and “on” may need some short-term herbal support as well.
Relaxation:
Lastly and most importantly, I recommend meditation, or some kind of energy work that allows overtaxed workers to explore ways of “checking in” with themselves to see how they are doing. I often see patients who have lost the ability to understand the importance of recognizing the need for a bit of recovery and replenishment. It can’t be overemphasized how critical it is to make space during the day to just listen to your mind and body and get a feel for how stressed you have been and what parts may need some extra attention. The biggest issue among stressed out, tired workers is the loss of the ability to really see how removed they are becoming from health. Slowly, day after day habits have formed that ignore core needs. Working to practice introspection through meditation, Qi Gong, or restorative yoga can be a critical fist step in the pathway back to the “more energetic” you.
As a former investment banker and graduate of Columbia University (MBA) and the University of Pennsylvania, Dr. McDonnell understands what it’s like to have a stressful job. Her second career as a licensed Naturopathic Physician has helped her recognize and help people manage workplace stress. Additionally, Dr. McDonnell supports patients diagnosed with cancer, thyroid disorders, menopause symptoms, depression, anxiety, gastrointestinal disorders, and Lyme disease. For more information, contact 203 470 1909 or drmcdonnell@naturopathicpartners.com.