Finding Peace for Your Health
Welcome to another edition of our newsletter. In this edition, we explore finding inner strength, outer glow, and healthy flow for your life. For each edition, we’re aspiring to help you transform your health into moments of calm, clarity, and wellness using the triad concept of Mouth, Muscle, and Mind.
These days the society demands constant attention, but what happens when the very system designed to protect our minds starts to unravel them? Chronic stress isn't just about physical tension; it’s a silent drain on our mental and emotional well-being, leaving us anxious, overwhelmed, and struggling to focus.
The constant drip of stress hormones can subtly, yet powerfully, rewire your brain, impacting everything from your mood to your memory.
As the days grow longer and the world bursts with fresh blooms, spring awakens a natural desire for renewal.
Just like you wouldn't hesitate to declutter your home after a long winter, it's the perfect time to give your health a refresh too!
This newsletter is packed with tips and tricks to help you spring clean your body, mind, and spirit, so you can blossom into your healthiest self this season.
Table of Contents
The Anxiety-Depression Treadmill: Caught in the Stress Loop
Stress hormones like cortisol play a crucial role in our survival—they help us respond quickly to threats or challenges. In short bursts, this “fight or flight” response sharpens your focus, boosts reaction time, and prepares the body to act. However, when stress becomes chronic and cortisol levels stay elevated for long stretches, these same protective mechanisms can turn against us.
When your brain is constantly bathed in stress hormones, the effects ripple through your entire mental landscape. You might notice frequent feelings of anxiety or persistent worry that doesn’t seem to have a clear cause. It’s as if your brain is stuck in “alarm mode,” anticipating dangers that rarely materialize. Over time, this heightened state can erode emotional resilience, making it much harder to cope with everyday pressures.
But it doesn’t stop there. Chronic elevation of cortisol can disrupt the delicate balance of other brain chemicals, such as serotonin and dopamine, neurotransmitters critical for mood stability and motivation. The result? You might experience a deeper sense of hopelessness or even slip into periods of depression, where simple tasks feel overwhelming and joy is hard to find.
Cognitive functions can also take a hit. Memory lapses, difficulty concentrating, and “brain fog” are common complaints from people dealing with ongoing stress. This is because the hippocampus, a part of the brain essential for learning and memory, is particularly sensitive to high cortisol levels and can shrink over time if exposed for too long.
Refresh Your Energy
Feeling sluggish after long working hours ? Let's get your energy levels back to form. Here are 3 simple practical strategies:
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Make Sleep a Non-Negotiable: Treat yourself to 7–8 hours of restful sleep every night—you deserve it! Try creating a cozy bedtime ritual, whether that’s sipping herbal tea, reading, or just winding down with some gentle stretches. Your mind and body will thank you in the morning.
Keep a Water Buddy with You: Since we’re mostly made of water, staying hydrated is a simple way to fuel your energy all day long. Grab your favorite reusable water bottle, take it everywhere, and remember to take little sips often. It really makes a difference!
Move for Joy (and Energy!): Movement doesn’t have to mean a gym grind. Even a brisk walk, a dance in your kitchen, or trying a fun fitness class counts! Aim for 30 minutes most days, you’ll feel so much more energized, and your mood will get a boost too. Why not soak up the fresh air and sunshine while you’re at it?
"Stress is not what happens to us. It's our response to what happens. And response is something we can chose”
Brain Fog: When Clarity Disappears
Ever feel like your thoughts are cloudy, or you can't remember simple things when you're stressed? You're not alone. Chronic stress impairs cognitive functions like concentration, memory, and decision-making.
The constant mental dwelling on stressors can lead to a reduced attention span and increased distractibility, making it hard to think clearly when your nervous system is convinced you're still running from that tiger.
Reclaiming Pathways to Peace
Breaking free from the mental grip of stress requires intentional strategies. From mindfulness practices that anchor you in the present moment to nourishing your brain with the right foods and ensuring quality sleep, there are powerful ways to calm your nervous system and restore your mental clarity and emotional resilience. Prioritizing self-care and finding enjoyable activities are crucial steps to regain your inner peace.
Nourish Yourself with Every Bite!
Who says spring cleaning is just for your home? This season, give your eating habits a fresh start too.
It’s the perfect opportunity to clear out old routines and make way for healthier, more nourishing choices that help your body and mind thrive. Ready to revamp your meals? Here are some simple tips to kick things off!
healthy food
Cut Back on Processed Foods
So many packaged snacks and ready-made meals are packed with hidden sugars, salt, and unhealthy fats. Instead, try reaching for real, whole foods whenever you can—think crisp veggies, juicy fruits, hearty whole grains, and lean proteins.
Your body will feel the difference, and your taste buds will thank you too!
Rainbow food with colors
Embrace the Rainbow
Bring some color to your meals by filling your plate. Think reds, oranges, greens, purples, and everything in between!
Each bright hue not only makes your food more visually appealing but also delivers its own blend of nutrients, vitamins, minerals, and plenty of fiber. So, next time you’re shopping or planning a meal, challenge yourself
Not all lifestyle changes are equal.
Curious which ones matter most? Let’s look at some options and challenge common assumptions
Which lifestyle change has the least positive impact on health
Workout
Quick Beginner Yoga Flow
1. Mountain Pose (Tadasana): Stand tall, feet together, shoulders relaxed. Take a deep breath in, reaching your arms overhead and stretching your fingertips toward the sky.
2. Forward Fold: Exhale, hinge at your hips, and reach down toward your toes (bend your knees if needed). Let your head and neck relax.
3. Downward Dog: Place your hands on the mat and step your feet back to make an upside-down “V” shape. Press your hands into the ground and lift your hips high, enjoying the stretch.
4. Cat-Cow (on hands and knees): Come onto all fours. Inhale, arch your back and look up (cow); exhale, round your spine toward the ceiling (cat)!
Repeat this flow 5 times
In Case You Missed It. [Video]
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This newsletter provides a springboard for a healthy and happy spring season. Remember, consistency is key!
By incorporating these tips and tricks into your routine, you can cultivate a vibrant and healthy lifestyle that flourishes throughout the year.
Until next time, keep choosing calm, health, and a little more color in every day
Dr Obinna Eleweanya
Lifestyle Medicine Physician/Health Guide