Dr. Chris Miller on Stress
Just 1 Thing (at a time) 4 Health
“Because changing habits and lifestyle is daunting without support.”
WEEK 12 – REDUCE STRESS TO ELIMINATE NEGATIVE PHYSICAL RESPONSES OF INFLAMMATION AND AUTOIMMUNE DISEASE
Featured Doctor: Christina “Chris” Miller, MD
Dr. Christina Miller, a practicing integrative medicine physician in Aspen Colorado found herself diagnosed with lupus and after a year of suffering and worsening symptoms, she began a journey to find healing physically and spiritually. When her doctors could not control her aggressive disease, she took control of her illness and found her ultimate medicine was a whole foods plant-based diet and the teachings of Dr. Joel Fuhrman, among others. The journey through her illness to her healing has now changed her career, life and how she is teaching others the power of what is on the end of your fork.
Dr. Miller’s journey to healing involved many challenges that have resulted in how she now helps others get through. In this video, Dr. Miller discusses how stress plays a role in every health crisis and stress reduction is a major element in stopping, reversing and preventing auto-immune and chronic illness.
Reducing stress can be difficult to accomplish because of many reasons. Knowing that stress can have some devastating effects on your physical health is one good reason to do whatever you can to calm the stressors in your life. Watch his Just 1 Thing Challenge video to find out what Dr. Miller is suggesting in the 5 Techniques she mentions.
Did you know that stress plays a role in every health crisis? Some stressors can be changed easily, others cannot. How you handle stress can be the difference between life and death?
Dr. Miller’s Challenge to you:
Use some or all of these 5 Techniques to Reduce the Stress in Your Life
For people with chronic illness, autoimmune disease or who have a tendency to have high inflammation and high inflammatory markers, reducing stress can reverse and lower these physical responses. With changing our diets, improving our sleep and getting some exercise you will see an even greater reduction.
Find out more about our Featured Doctor and the subject of Stress. Watch this video recording of the Physicians On Call LIVE, when Dr. Miller expanded on the impact of stress.
Dr. Miller answered questions and shared such valuable additional information about reducing the stressors in your life, to live more healthily. We can’t change the stressors, however, we can change our response to them by how we respond. The questions asked will give you some key pointers on how to handle stress and the early symptoms so you can reduce the risk of stroke or heart attack.
Sign up to get the email and reminders and join the call online or by phone.
To assist you on your journey, here are some easy to follow steps to help you meet This Week’s Challenge:
Stress plays a role in every health crisis. There are many easy techniques that have been shown to reduce stress. Here are Dr. Miller’s 5 favorite stress reducing techniques that have been proven to be successful that you can start with today.
 Breath Works
Taking slow deep breaths, with a slow and prolonged inhalation and a slow prolonged expiration will immediately reduce stress. The slow expiration stimulates the diaphragm which triggers the vagus nerve. The vagus nerve is the parasympathetic nervous system which is there to help the body rest, repair, restore and heal itself. It is the opposite of the sympathetic nervous system which is go-go-go, fight-or-flight.
These negative nervous system responses impact blood pressure, our ability to digest and absorb nutrients and can decrease our immune system functioning. If we are chronically stressed or with recurrent stresses throughout the day, we want to use this technique to induce the relaxation response we desire.
Here’s a breathing exercise you can use:
- breathe in for the count of four
- hold for the count of seven
- breathe out for the count of eight
Doing this, you are breathing out for twice as long as you are breathing in, triggering the vagus nerve. Do this for four rounds and eight seconds each, four times in a row, you’ll spend a minute or less. Do this at least twice a day and you will begin to feel better longer.
The second breathing technique calls for the following:
- breathe in for five seconds
- breathe out for five seconds
- in for five count
- out for five count
Do six rounds of that for one minute, twice a day minimum on a regular daily basis to get the benefits.
Use these breathing techniques regularly. It doesn’t take much time and you can also use any of these breaths works techniques whenever you’re stressed during the day.
Mindfulness is being present in the moment in a non-judgmental and curious way. Focusing on what’s going on, while not being on our phones, not thinking about things of the day, and taking everything in stride is already less stressful.
Take time to go outside and feel the breeze in your face, the sunshine or the clouds. Be present to hear the sounds and smell the smells. Being mindful in a non-judgmental way has been shown to significantly help us to calm down and relax, decreasing stress hormones and getting a positive overall sense of well-being.
 Spend Time Outdoors
This is one that I really like. Just being outdoors is calming. If you can immerse yourself in nature and get outside a few minutes every day, ideally, at least 10 minutes a day, it is so beneficial for you.
Wherever you are, find a place to get outside, to get fresh air, to go for a little jog or just a walk, especially if you are someone who works long hours. Get outside and just take that moment to immerse yourself in whatever nature is near you.
The technique of gratitude is so helpful because when you are feeling grateful for something you can’t be stressed. It’s one or the other. Taking time throughout the day to be grateful has been proven to be really helpful for reducing stress and producing less stress hormones.
 Body Movement
Things like yoga and tai chi, body movement and breathing, in the moment mindfulness, using your body and the integrity that it takes to try new poses, all have been proven to be beneficial in reducing stress. When you find any of these techniques that speak to you, give it a try.
Your goal: Start with one technique a day, just one thing every day. Do at least one technique in order to experience reducing stress. If it’s breath work, it’s twice a day, two minutes. Ideally, work two to three techniques a day. It doesn’t take long. You can do breath work, get outdoors, and be mindful taking a moment to be aware of where you are. It takes no time and it has significant benefits.
Dr. Miller’s Favorites:
MOST INFLUENTIAL IMPACT
Dr. Joel Fuhrman
Dr. Fuhrman, his diet and lifestyle instruction and his work in this area of lifestyle medicine have been instrumental in helping Dr. Miller be cured of Lupus.
Stated eloquently by Kris Carr, cancer thriver and author of Crazy, Sexy Diet: “My wake-up call taught me how to listen to my brilliant inner GPS, brought me back to nature (my church), the garden, and the people and animals who set my heart ablaze. I learned that a nutrient-dense, plant-based diet is superior, the standard American diet kills, juice ROCKS, smoothies, RULE, stress sucks (all life force), exercise is non-negotiable, joy is utterly contagious, and having fun MUST be taken seriously.”
Eat to Live, and Super Immunity by Dr. Joel Furhman
How Not To Die by Dr. Michael Greger, which has an associated cookbook and the downloadable app.
Forks Over Knives that has an associated cookbook and a lot of free recipes.
The Eat to Live Cookbook by Dr. Joe Furhman
Plant-Based Nutrition Quick Start Guide.
You have the power to protect your health and prevent disease if you’re willing to learn about and embrace a predominantly whole food, plant-based diet and lifestyle. Download a pdf or view online.
Eat and Live Healthily
Healthy Human Revolution Podcast – Dr. Laurie Marbas Interview
This in-depth interview reveals much about the journey to healing, wellness and doing the work that Dr. Miller now focuses on.
The 7 Original Heroes of the Movement
Honoring the 7 Original Heroes
of the Whole Food, Plant-Based Lifestyle Movement
Honoring Those Who Continue to Lead the Way…
Over the next several weeks and months, we will share a special video from each one of the 7, that is hosted by a Hippocrates Doc who will comment on the subject matter and answer any questions you may have. We are honored to join forces with these Original 7 and every other doctor who is a part of the Movement to bring a greater level of awareness, health and wellness to adults, children, pets, animals and the planet.
Enjoy what we’ve put together honoring the 7 Original Heroes of the Whole Food, Plant-Based Lifestyle Movement.
This week, we want you to get to know
Dr. Joel Fuhrman
Board-Certified Family Practitioner, Advocate for Smart Nutrition and Food Nutrient Education
Dr. Fuhrman is a board-certified family physician and author of the book, “Eat to Live” . He serves as President of the Nutritional Research Foundation and is on the faculty of Northern Arizona University, Health Sciences Division. Over the course of his 25-year career, Dr. Fuhrman has helped countless Americans achieve sustainable weight loss and reverse heart disease, diabetes and a host of other illnesses. Using smart nutrition, his medical practice, books and television specials, he continues to share his life-saving message with hundreds of thousands of people around the world
In the News… Changes to
‘CELEBRATING THE MOVEMENT!’
Our intention is to bring you news and information that celebrates the things being accompished to move the WFPB conversation to a higher level, making a greater impact in lives and on the planet. We’re excited to change the name of this section to reflect how we really feel about the times and the changes occurring. We are Celebrating The Movement!
Celebrate with us as we join you on your journey to health and w0ellness. Now is your chance to be a bigger part of the ripple effect being created.
Be sure to tune in to watch the “Physicians On Call LIVE” when Dr. Chris Miller shares more on her Challenge to ‘Reducing Stress to Eliminate Negative Physical Responses of Inflammation and Autoimmune Diseases with 5 Recommended Techniques‘
Have questions? Ask them in our Facebook Group.
Don’t forget to Invite your family and friends to be a part of this journey with you. Through the END OF DECEMBER, everyone who subscribes gets 3 months of upgraded access to the program.
All you have to do is send a text or FB message with a note to say “You’ve got to sign up for this. It’s free and it’s worth it!”
Tips from the Kitchen
-Deliciousness from the Kitchen
Butternut Blueberry Breakfast
If you’re looking for something new for breakfast, try butternut squash. In this clever recipe, it’s mashed with apples, cinnamon and nutmeg, then topped with blueberries and walnuts.
-Need a Recipe for a Tasty Dish? Here’s something that is Warm and Delicious!
That old-school green bean casserole that shows up on so many holiday tables is less than healthful. Try this better-for-you option that features real mushrooms and onions.
Whole Food, Plant-Based Resources
Evidence based, medical research, other resources and stories that will impact you:
** Role of “Western Diet” in Inflammatory Autoimmune Diseases
Nutritional patterns collectively termed the “Western diet”, including high-fat and cholesterol, high-protein, high-sugar, and excess salt intake, as well as frequent consumption of processed and ‘fast foods’, promote obesity, metabolic syndrome, and cardiovascular disease. These factors have also gained high interest as possible promoters of autoimmune diseases. Underlying metabolic and immunologic mechanisms are currently being intensively explored. This review discusses the current knowledge relative to the association of “Western diet” with autoimmunity, and highlights the role of T cells as central players linking dietary influences to autoimmune pathology.
** Healing Autoimmune Disease With Supermarket Foods
The greatest impact on whether our genes for illness get triggered is by what we put into our bodies – what we eat. Your cells are literally created out of the foods you put into your body. If you eat purely for taste and convenience, like many people do, you are likely eating nutrient-poor foods that cause damaged dysfunctional cells. When you learn to eat foods that nourish your body, your cells can repair themselves, and the new cells created will be high functioning healthy cells.
Unhealthy foods create chronic inflammation, a condition where the immune system is constantly activated, which can be destructive to the body. Inflammation is normally the body’s healthy response to injury or infection. However, when the inflammation becomes chronic, or continuous, such as due to constant assault on the gut by the wrong foods, the inflammation becomes the cause of destructive diseases, like Lupus, Scleroderma, Rheumatoid Arthritis, Colitis, and many other chronic inflammatory diseases.
Eliminating the most inflammatory, unhealthy foods from your diet can reverse your disease and save your life.
** 10 Tools To Start Reversing Your Autoimmune Disease
science takes into account the field of epigenetics, or the lifestyle and environmental factors that instruct your genes how to be expressed. The foods you eat or don’t eat, the nutrients you are taking or not taking, your stress levels, sleep habits and exposure to toxins are dynamically determining your gene expression. So instead of viewing genetics as an immutable verdict on your life, we have to take into consideration how these epigenetic factors are turning on and off good and bad genes.
When it comes to autoimmune conditions, once that genetic switch has been turned on, it doesn’t turn off again. With that said, the autoimmune response can be dampened and reversed tremendously, naturally. It’s up to us to modulate our immune systems and regain our health. Here are some great tips to start taking your health back into your own hands and reclaiming your life:
** Is There a Link Between Nutrition and Autoimmune Disease?
More than 23 million people in the United States who suffer from autoimmune diseases. Autoimmunity is the No. 2 cause of chronic illness, according to the American Autoimmune Related Diseases Association (AARDA), a nonprofit health agency dedicated to increasing awareness of autoimmune diseases.
Autoimmune diseases can affect nearly every part of the body. Scientists have identified more than 80 clinically distinct autoimmune diseases, including systemic lupus erythematosus, type 1 diabetes, rheumatoid arthritis, Sjögren’s syndrome, multiple sclerosis, and chronic inflammatory bowel disease. For example, in Sjögren’s syndrome, your white blood cells attack moisture-producing glands, causing symptoms like dry eyes and dry mouth. And in type 1 diabetes, the immune system attacks the insulin-producing cells in the pancreas. People who suffer from autoimmune diseases often experience loss of function, disability, increased hospitalizations and outpatient visits, decreased productivity, and impaired quality of life.
In a study published in the Journal of the American College of Cardiology, researchers found that diets high in refined starches, sugar, saturated fats, and trans fats and low in fruits, vegetables, whole grains, and omega-3 fatty acids appeared to turn on the inflammatory response. However, a diet rich in whole foods, cooled it down. A diet—optimal for just about everyone—that’s rich in whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, is the best answer
Tailgate Chili with Black and Red Beans
This kid friendly dish has a classic chili flavor and better-for-you ingredients that make this recipe a real winner. Adding whole grain bulgur provides a well-balanced, hearty texture.
Curried Red Lentil Soup
Make this tasty Snowstorm Ready Soup a day or two ahead of time or just before company arrives; it only takes about an hour. Plus, it freezes well too.
Cauliflower Sweet Potato Mash
The combination of sweet potatoes and cauliflower is a nutrition powerhouse and a great add to your Thanksgiving table. This quick and easy recipe is creamy and savory with a touch of sweet.
Are you keeping your journal up to date noting your food changes and insights?
We hope you enjoy this information and we’d love to hear your comments. Is there more you’re curious about learning?…
From all of us at Hippocrates Docs, on behalf of Just 1 Thing 4 Health,
have a great week and remember your Challenge for this week is to:
Use some or all of these 5 Techniques to Reduce the Stress in Your Life
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