Many people think of stress in terms of an emotional state.  Another form of stress we should be considering is stressors that accelerate the aging process and our overall health and wellness. Sun exposure, lack of exercise, internal disease, lack of sleep, dehydration, sugar and fat consumption are a few of the reasons some of us look and feel better or worse than others.  Many of these factors are under our complete control, yet many of us lack the understanding or desire to address what might take years off our lives.  If you looking for the quick fix, there is no such thing.  You may be required to adapt a new lifestyle driven by a healthier mindset.  If you start today addressing areas that you have neglected, over time you will feel and see the difference.

An understanding of what happens when the body is in a state of stress is helpful. Any of the above stresses will promote free radical damage and encourage aging. Whenever there is trauma created in the body or infections, free radicals will be created in high levels though out the body. Vitamin C-E, beta carotene, and the super anti oxidant green and white teas is anti oxidants that can help defend against free radical damage.

As we age, the hormones in our bodies decrease with the exception of cortisol.

Cortisol is one hormone that increases as we get older and during periods of stressful demands on the body. Cortisol is essential for our internal system but when cortisol is present for long periods of time, it does affect the body adversely.  Cortisol is associated with old age and disease.  Increased levels of cortisol can decrease muscle mass, destroy the immune system, shrink brain cells and other vital organs,  and cause thinning of skin, in turn we look and feel tired and run down.

There are many factors that can raise our cortisol levels.  Coffee is one of them. Many people’s favorite morning pick me up is coffee. You should know before you reach for your second or third cup of coffee, (we can be reasonable and keep one a day), that the caffeine raises levels of cortisol and insulin, hormones that accelerate aging and store body fat. As few as two cups of coffee per day raise levels of cortical. When this hormone is released it has an adverse effect on the immune system, brain cells, sugar metabolism, and weight gain. Caffeine also acts as a diuretic, depleting the body of fluid and minerals, particularly calcium and zinc.  In addition, it stimulates secretion of stress hormones which elevates heart rate and blood pressure as well as lower digestive system efficiency.  If you have to have a morning beverage, try substituting a decaf green or white tea or a naturally decaffeinated red tea for all the benefits of the anti oxidants found in them.

Dehydration takes a toll on certain organs and weight loss.  Here’s why. Without enough water the kidney won’t work to capacity. Now the liver has to do some of the kidneys work.  One of the main functions is to metabolize fat.  If the liver has to help the kidney function it won’t metabolize fat as efficiently.  Weight loss slows considerably! As a general rule you should have 8-eight ounce glasses of water a day. Every excess 25 lbs. you should include an extra 8 ounces of water. 

Studies are showing that less than 8 hours sleep a night can contribute to weight gain by dramatically disrupting the hormones that control your eating habits and metabolism. Deprived sleep interferes with carbohydrate metabolism which leads to weight gain. Many times sleep is disrupted because of all the others stressors we don’t address in our lives. The quantity and quality of sleep are both important. Recommendations for adults fall between 7 and 8 hours a night.  Avoid stimulates in the evening, including caffeine, sodas or chocolate. Try a chamomile tea, known for its benefits of being a sleep aide. Avoid exercise and a heavy meal before bed time.  Realize that the "night cap" to calm you down has a price. Alcohol may help you to get to sleep but it will cause you to wake up throughout the night. To get a better night sleep, do something for your self every day to reduce the risk of stress.  Include some type of exercise, yoga, Pilates or a type of taking care of you theme to reduce the risk of depression and stress in your life.

When we walk outside in the sun we immediately begin to trigger free radical damage formation in our skin causing premature skin aging, skin cancer, and other skin changes. 90% of the symptoms of premature skin aging occur from ultraviolet rays, UVA or UVB prolonged exposure. UVB affects the outer layer of skin, the epidermis, and is the primary agent responsible for sunburns. Studies are showing that UVA is a major contributor to skin damage and penetrates deeper into the skin. UV radiation causes collagen to break down at a higher rate than with aging. Sunlight damages collagen fibers and causes the accumulation of abnormal elastin. The rebuilding process that occurs from sunlight results in disorganized collagen fibers is known as solar scars. When the skin repeats this poor rebuilding process over and over from constant over exposure to the sun, wrinkles develop. A sunscreen you choice should include Mexoryl, well-known protect skin from wrinkle-causing UVA rays. Some sunscreens only protect against UVB rays.

Simple sugars cause a burst of sugars released in your body.  This burst causes many stresses to the body. Sugar will promote a sharp spike in insulin levels resulting in accelerating the aging process, increased risk of heart disease, every form of cancer, memory loss, and mental deterioration and is function in accelerating aging skin and wrinkles. If you do choose to eat your refined sugars you should combine with good fats, fiber, and protein to slow absorption. Many times I hear people state they are addicted to sugar. Realize that eating sugar causes your body to crave more sugar.  That may be the addiction you think you have.  Read the contents on your labels.  Don’t concentrate on the carbohydrate number; look at the grams of sugar listed on the label.

According to diet surveys conducted by the USDA , the average American consumes 20 teaspoons of added sugar each day.  Here is an eye opening example.  The USDA conducted a survey on an average teenage boy. They consume 868 cans per year! A 12 ounce  can has 9-12 teaspoons of sugar. This is how teens get 15 of their 34 teaspoons of sugar each day.

The bottom line is, in this day and age, we have to become more knowledgeable about our health and how we lead our lives.  We are constantly bombarded with stressors to the body by just being alive.  We are living in a time when many people are not taking caring of their emotional as well as physical stressors. We all need to invest sometime every day to take care of our selves, improve our health, and reduce stress to live longer and healthier lives.

By Carolyn Phillips

Carolyn Phillips has a 20 year history as a certified personal trainer with the American Council on Exercise (ACE) and Certified Lifestyle and Weight Management Consultant, teaching lifestyle management, nutrition, weight training, cardiovascular, fitness testing, and behavior modification.  Carolyn is featured on WFSB Channel 3’s, Better CT and on radio 96.5 TIC FM with Damon Scott as the fitness expert every Wednesday.

Carolyn Phillips is founder and CEO of Fit Behavior (http://www.fitbehavior.com) and. Carolyn’s Menu of Life (http://www.Caroylnsmenuoflife.com) The facility has a 13 -year history and has been awarded winner of the best place to workout and best Pilate’s studio by the Hartford Magazine and voted best by The Hartford Advocate for its nutrition and cardio program. Carolyn won the prestigious 40 Under Forty award from the Hartford Business Journal for outstanding leadership in the greater Hartford area.

Carolyn has over 25 years of combined comprehensive sports and education experience.

• ·         2000-2010 ACE Certified Personal Trainer
• ·         2010 ACE Certified Lifestyle and Weight Management Consultant
• ·         2007-2010 Featured on Better CT Channel 3 as a Fitness Expert
• ·         2009-2010 96.5 TIC FM's Damon Scott radio show as the weekly Fitness Expert
• ·         2007-2010 The Mary Jones Radio Show, WDRC-AM 1360 - guest Fitness Expert
• ·         2008-2010 West Hartford Community Television - Fitness Expert and Group Instructor on air
• ·         1990-2010 Guest Speaker on ESPN, WHCN, WCCC, WDRC
• ·         2002-2010  President - Board of Directors at Chrysalis Center Inc.
• ·         2009 BS in Organizational Leadership, Quinnipiac University
• ·         2007-2008 Published writer for Natural Nutmeg Magazine
• ·         2007-2008 Nutmeg Community Television - Fitness Expert and Group Instructor on air
• ·         2000 40 Under 40 Award from the Hartford Business Journal
• ·         2004 Licensed Professional Mountain Biker
• ·         1998-2004 CT State and Regional Mountain Bike Champion
• ·         1990-1997 CT State Bodybuilding Champion and National Competitor
• ·         1974-1980 VT State Gymnastic Champion and Junior Olympics Competitor
• ·         3 years coursework in Health Sciences

·         Currently studying for Master's Degree in Nutrition

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