Hi folks, I'm Bob Schrupp physical therapist. Brad Heineck, physical therapist. Together we are the most famous physical therapists on the internet, in our opinion of course.
Today Brad we're going to talk about silent signs that stress is making you sick.
We all have stress in our lives Brad and I think sometimes it gets to the point where it's very hard to manage
So we're gonna go over eight signs that are stressing. Sometimes you don't realize that it's stress that's
What's causing these things. When you get older in life,
You kind of know it, but I'm gonna tell you a couple of stories on some of these were at the time
we didn't know what it was stress that caused it
And then we're gonna show you some things that you can try there are some
In case you're new to our channel by the way we're gonna reduce the stress in your life
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All right, let's talk about the first stress sign that we see
I've had a lot of employees over the years. I and and in fact at one point
I had up to 50 employees working for me and
One thing I could see right away is when someone would start to gain weight. I knew something was wrong and if they weren't pregnant
So
Usually it's a sign of stress in their lives sure and I've seen that quite often
And for those of you who are kind of familiar with the situation
stress increases cortisol
which it affects the metabolism of your fats and proteins and carbs
In some cases stress can sometimes cause you to overeat or sometimes under eat. People have lost weight during
Stressful periods of time lose a spouse or something like that. My wife would be out partying in Las Vegas I think after
she loses me
The thing that we are just one little suggestion we're gonna make here is that
Try snacking on nuts
it sounds kind of crazy one, but if there's one food that I think both the plant-based people and the
Reducing carb people agree on is to eat almonds
And this is my stack of almonds here for the day Brad.
Yeah, they're not even honey-roasted, or there's no chocolate or anything
So what I did on these is I buy them raw which I can't eat them, and then we microwave them
So I take about this many and I put them on a paper plate
Microwave them for two minutes, and then I let them cool down and I microwave them for another minute a half
That's my recipe
Helps your stress too?
Well it's gonna help your weight gain because it keeps you full you can snack on these throughout the day
Next one we're talking about breaking out in hives
This is one that my wife has
First time we ever saw it my daughter was on a bus trip
and the bus got into an accident we received this call and my wife immediately broke out in hives and
We thought it was something she ate and we didn't realize. And my daughter ended up being fine
But she just immediately broke out with hives and obviously stress can do that
I always see it every time she gets stressful. She breaks out in hives.
One thing you can try with this is a cool cloth on it
and or you can try to antihistamine and we've had to do that with hers. Using antihistamine sometimes
Alright moving on Brad if you have like a fuzzy brain
Stress is gonna cause you not to think as clearly as you should
And you know again, it's that cortisol. It's just like boy, then that's not good stuff is it
It hard to concentrate makes it so you you have memory problems, anxiety, depression even
So what we're gonna recommend with this now is four seven eight breathing,
We're not gonna get into great detail on how to do it. There's there's videos on this, but it's really a good technique
I do it in my car quite often like in the morning if I'm feeling
Anxious it because a lot of times when you're anxious your breathing gets real shallow and you're not breathing
And I use it at night sometimes to try to help get to sleep, so what you're doing is four
Seven eight you're breathing in for four you're breathing in through the nose
And you want to be obviously in a relaxed position a lot of times laying down would be good
so in through the nose for four seconds and
Then you're gonna hold your breath for seven seconds as long as you don't get dizzy.
And usually what they recommend is that you have your tongue right behind the roof of your mouth
Right where the teeth touch the gum, so you're breathing in for four
Holding it for seven and then you're breathing out for eight
kind of blowing out a candle
Keeping again the tongue
Right in the position
So Bob, correct me if I'm wrong
but this is all diaphragmatic breathing so you want the stomach to go out right and not let the chest expand and keep the
Abdominals tight so we get let the stomach come out and let everything relax, and you're gonna get much more better exchange
You can and you can do a four or five cycles of this Brad and you know what you'll find is it's gonna slow your breathing down
and it's good for even if you're
Playing golf and you're trying to you know you're stressed out because you're every bad shot calm things down
The breathing is really really important
How about headache spread a lot of times people will say you they get tense
And they get in that one position that especially if they're working on the computer
And they tense up and they get a headache and stress can definitely be
causing that
So one we're gonna show you a lot of headaches that are coming from stress or what we call neck headaches
They come from the upper cervical spine and so one thing you want to try are some chin tucks
We've showed this probably seven billion times on the channel already
But these chin tucks help relax the back of the neck in the spot where
It usually does result from headaches
and the headaches we're talking about are the ones that come up from the back of the head might go around into the eye
Sometimes they're on one side only
Then the other thing you can try Brad with that is you can go ahead and just do some massaging
You can go ahead and put your fingers together
And then pull them apart as you're going along the skull line there.
and then you can also do little circles
And work your way down the spine there
There's a good way to learn your anatomy as well
What's good about this one to do
It's easy to do, but it's also it's good to do before you start feeling the pain
Try to get get to the pain before it starts
So if you're starting to feel a little bit of stress or real tight. I just do that one right away
Yeah, okay next one is you'd think this might be for the little kid you remember
The kid that always says you know my daughter
I won't say which one but she would have missed every day of school if we would've allowed it because she didn't had
A stomach ache every day. Or a sour tummy as they call it
I had to give a speech and a
and it was to all people that were a lot smarter than me
Which is always very difficult to do. It was before a class
A master's class and I was sick. I mean I'm like oh god. I came down with something
So I ended up I gave this speech anyway or the presentation and it all went away. It was all just stress
It was all stress-related, so when you're stressed you produce more digestive acid
you get heartburn you have slower emptying of the stomach
one thing you want to maybe try with that is you could take an over-the-counter antacid if you're getting some of that
Apparently you drink ginger tea
It works
All right next one Brad you and I both must have this your hair's falling out.
I thought there was another reason for that like maybe just getting old
I think just gotta be genetics for us
My mom had this one
After a personal event in our life she started losing some hair
Take solace and knowing that it does tend to come back after the stress levels go down
Brad and I are big believers in aerobic activity because you get that natural endorphins and
Aerobic activity really can decrease your stress levels you know fast walking, running, biking, swimming
You need to get your heart rate up
Typically for at least 20 minutes is what they recommend and as you do more
So if you're not in that greatest shape and you want to start off slow
this is
Particularly maybe if you have some knee issues and you're thinking I need something that's not going to stress my knees
And you get your ankle movement knees hips are moving a little bit here
And there's a resistance adjustment you can do on this. We like this machine
they're very durable we use them in all our clinics and
sometimes we take a 2x4 and put it under the front to tip it up because it's kind of a weird angle the way its at right now
It was designed to stand on. It actually for the benefit of the
manufacturers who this is was designed to do is is to go on like this and
Actually this is going to give you a workout as well, and it works your balance knees and hips but much more difficult
I actually like the other way better
Next one Brad, is a cold that won't quit
And you're also more likely to get a cold when you're under stress
They infected volunteers with the cold virus
And the ones that had the indicators of having more stress in their life
They were two times more likely to get a cold, so you can be exposed to people with a cold and not
Get it
If you you know kind of keeping your immune system and for me
The big one for me is to get more sleep, and if you get more sleep
You're gonna be able to handle a lot more stress in your life
I know it's hard because you you got so much to do. And then your minds thinking a hundred miles an hour
And it's but you do the breathing the four seven eight.
And the final one Brad is if you've maybe been revisiting and getting acne again in your life
That's that cortisol again increasing more oils
You can use topical creams, but my overall approach to stress Brad
is one is you got to learn to say no
I mean you got to start cutting things out of your life, and the second thing is you got to take action on things
If you're gonna feel better if you're not being a passive
Participant if there's something like let's say you're in debt or something like that and take some action a step every day
Towards getting out of debt, and you're gonna feel better. Get rid of that stress
So say no more Bob alright. Thanks for watching