Stress is scary and prickly and sweeping the nation. It cannot be ignored in a discussion about the immune system, because stress is also creating chronic disease. In fact, 95% of all illness is caused or worsened by stress.

There is an epidemic of stress-related disorders and diseases in our society, including depression, anxiety, dementia, heart disease, cancer, and alzheimers.

I won’t get into the nitty-gritty, but I want to explain something very important. It could save your life! An increase in stress causes an increase in cortisol. This is good if it happens very occasionally. Trouble is, times have changed so that our cortisol levels are always raised.

What is cortisol?

You might know of cortisol as the flight or fight hormone. We are equipped with this hormone to be released very rarely and for a short period of time.

Why are my cortisol levels raised?

Times have changed and become more demanding so that most people have cortisol racing through them all of the time, rather than on an episodic basis. People are racing around from place to place, trying to make deadlines, while multi-tasking, and burning the candle at both ends. To top it off, we get going in the morning with an upper and wind down at night with a downer.

We use substances to manage our moods. In fact, the four top-selling items in grocery stores are all drugs that we use to manage our mood and energy: caffeine, sugar, alcohol, and nicotine.

Why is it dangerous?

In self-medicating our stress, we are depleting the adrenal glands, the very glands designed to naturally manage our stress. Additionally, stress triggering the flight or fight response is leading to raised blood sugar, which is leading to inflammation and other diseases by increasing the level of C-reactive protein in the body.

**Don’t space out on my here, I know I am getting technical, but get this –

C-reactive protein is a marker for heart disease, diabetes, cancer, and alzheimers. And stress is increasing our levels of C-reactive protein.

What can I do to support my body when stressed?

Support Your Adrenals and lower your cortisol:

1. Relax – Learn how to actively relax. You must engage the powerful forces of the mind on the body by doing something. Sitting in front of the TV is not therapeutic. Active relaxation can include myofascial release treatments, Yamuna Body Rolling, yoga, meditation, or a walk in the woods.
2. Deep belly breathing
3. Exercise – It’s been proven to be the most effective treatment for depression.
4. Supplements – You might want to consider a multivitamin, with high levels of B-complex and magnesium. Or use adaptogenic herbs, because they help you adapt and balance your body’s response to stress, such as Rhodiola rosea, ashwagandha, Schizandra (available at health food stores).
5. Orgasm – Yes, an orgasm is a tremendous way to flush cortisol from your system.

Exercise may be far more beneficial than any drug, vitamin, mineral, or herb in the prevention and treatment of an array of physical and mental health problems.

When I talk about exercise, I’m loosely referring to 3 different activities:

1. aerobic activity
2. strength training
3. stretching

Picture these 3 activities like the sides of a triangle. If you take away one side of the triangle, it will ultimately collapse. All 3 are necessary in optimizing your health and wellness.

Aerobic Exercise

Studies recommend anywhere from 150-250 minutes/week of moderate-intensity exercise for people with an established exercise routine. If you are just getting started, you’ll want to start out gradually, aiming for at least 3 20-minute periods of continuous rhythmic activity, such as jogging, swimming, biking, walking, jump-roping, tennis, etc.

Strength Training

Include strength training 2-3 times each week. There are many different ways to accomplish this, and you may find one that works especially well for you. Or you might want a combination of strengthening activities. Remember to use each of your major muscle groups, and remember to breathe.

Stretching

The stretching aspect of your exercise should occur after you’ve warmed your body up or better yet, finished a full workout. Stretching lengthens the muscles that have shortened through exercise and from the imbalances resulting from the more sedentary lifestyles brought by modern day conveniences. Remember the importance of at least 90 seconds for each stretch to make your stretching capable of releasing binds within the fascia that holds the muscles together. This goes a long way toward pain prevention. Of course, I still think the world of Yamuna Body Rolling. It falls into this category of stretching but often has a much bigger impact than stretching alone offers.

*BONUS*

And finally, I’d like to suggest that you try an exercise that promotes mind-body awareness, as this has also been proven to boost overall health and wellness. Some more popular mind-body activities that you can find classes for locally include: yoga, tai chi, pilates, and qigong.

Some benefits of movement and exercise:

• improves quality of life
• eases performance of daily activity
• aids in control of blood pressure
• reduces fatigue
• improves circulation
• helps maintain bone density and prevents osteoporosis
• reduces stress levels and depression
• regulates sleep habits
• helps regulate blood sugar
• improves joint structure and function
• increases good cholesterol (HDL)
• reduces risk of coronary artery disease
• increases range of motion
• improves posture
• decreases body fat

Please take a moment and share your experiences with exercise. I’d love to know what works for you and/or what gets in your way.

The sleep deprivation problem first started when Thomas Edison invented the light bulb. With the advent of the light bulb, we essentially made permanent daylight, and people stopped going to bed when it got dark outside.

Or, maybe you are one of those who thinks sleep is overrated. Perhaps you think you can get by on very little of it. Researchers at the University of California, San Francisco discovered that some people have a gene that enables them to do well on 6 hours of sleep a night. But the gene is very rare, appearing in less than 3% of the population.

The lightbulb was just the beginning of the problem. It’s been dramatically magnified in recent years as more and more people stay plugged in, looking at laptops or iPads until bedtime. The screen’s bright light alone wreaks havoc on your body’s biological clock, stimulating your brain and delaying your ability to sleep.

Interestingly, people who watch TV or spend time on computers close to bedtime are more likely to report that they don’t get enough sleep.

How much sleep do you really need?

Adults (over 18 years old) need between 7.5-9 hours of sleep every night. Children and teens need much more! If you are getting less than 8 hours of sleep each night, chances are that you are sleep deprived.

You may be sleep deprived if you:

• rely on the snooze button in the morning
• have a hard time getting out of bed in the morning
• feel sluggish in the afternoon
• get sleepy in meetings or warm rooms
• need to nap during the day
• fall asleep while watching TV

Tips to Improve Your Sleep Habits

• Set a regular bedtime and wake-up time.
• Make your bedroom sleep-friendly (very dark, comfortable bed).
• Turn the computer off at least 1 hour before bed time.
• Create a relaxing bedtime routine (bath, stretching, body rolling, book).
• Eliminate caffeine in the afternoon and evening.
• Add vigorous exercise early in the day.
• Practice quieting the mind and reducing stress regularly.
• Get regular myofascial release treatments with me to keep your fascial system flexible and healthy.

Many common sleep disorders such as sleep apnea and even insomnia are rooted in or exacerbated by myofascial restrictions. It’s easy to focus in on treating these symptoms. You will always be more successful when you treat the whole body.

Despite being good about following my own advice from the list above, I sometimes have trouble falling back asleep after my kids wake me up in the middle of the night. In times like these, I take a dropper-full of an herb called skullcap. It works every time, and I wake up in the morning without the fogginess that accompanies most sleep aides.

The benefits of sleep:

1. Better focus, concentration, and increased ability to learn new information
2. Reduced food cravings, healthier metabolism and weight
3. Fewer accidents and better control of motor skills
4. Improved mood
5. Heightened ability to handle stress
6. Strengthened immune system
7. Lower risk of diabetes, heart disease and other serious health problems

The BBC has a fun test to see if sleep deprivation is affecting your performance. Check out the Sheep Dash test and see how well rested you really are.

Start thinking of your body as a body of water. Just like any pond or lake, if the water is allowed to stagnate it doesn’t support life well. Constant flushing and hydrating of the system keeps it healthier. Develop the habit of drinking enough water and you’ll feel the difference. It’s just that simple.

5 Tips to Stay Hydrated

1. Place sticky notes around your house, car, and office if you simply need help remembering to drink more.
2. Pour the amount of water you intend to drink in the morning, so that all you have to do is work your way through it throughout the day.
3. Take a break from your work every hour to drink a glass of water and ideally do a stretch or two.
4. Add lemon to an occasional glass for flavor and added benefits.
5. Set a goal to finish the allocated amount of water prior to dinner. You might even notice that you will eat less and feel more awake throughout the day.

What Happens When the Fascial System is Dehydrated?

In short, a dehydrated fascial system leaves you feeling stiff, achy, and tired. (Check out these 5 tips to help you make sure you are drinking enough and keeping your body adequately hydrated.)

Dehydration causes fascia to become tight and prone to microtears. Microtears cause inflammation. Inflammation causes more of the fascia’s fluid to dry up and stagnate. It’s a self-perpetuating cycle that eventually will leave you feeling pretty lousy.

Dehydrated fascia also contributes to muscle weakness. Remember, fascia covers and penetrates the entirety of every muscle. When the fascia is too tight, it essentially shrink wraps the muscle. This extra pressure keeps the muscle from being able to contract fully, rendering it weaker. The same principle applies to organ function.

And this scenario only addresses the dehydration variable.

Naturally, the symptoms will be worse if you are dehydrated and add overuse, poor posture, accidents, surgery or trauma to the mix.

How Much Water Should I Drink?

Make a concerted effort to drink 1/2 your body weight in ounces every day. For example, if you weigh 150 lbs, aim to drink at least 75 ounces of water. Your urine should generally be clear if you’re drinking enough.

It’s a good idea to consume the majority of your water earlier in the day. This provides maximum lubrication for your fascia when you’re active and it needs it the most. Drinking more water earlier in the day also reduces middle of the night trips to the bathroom. It generally doesn’t take more than a few weeks for the bladder to adjust to increases in fluid consumption.

Be sure to drink a glass of water 15 minutes before you do your Myofascial Release self-treatment or are coming in to my office in Chapel Hill for an appointment. As the fascia is being manipulated, it will absorb the water like a sponge, maximizing the effectiveness of your efforts.

Check out these 5 tips to help you make sure you are drinking enough and keeping your body adequately hydrated.

Fire Up Your Immune System:

1. Get regular Myofascial Release treatments. (Learn how MFR improves your immune function here)
2. Stay hydrated! Generally you want to drink 1/2 your body weight in ounces. Learn about the dangers of dehydration and easy tips to stay hydrated.
3. Sleep 7-9 hours every night. There is a lot of excellent research happening in the area of sleep right now. Read more on sleep and its effects on your immune system.
4. Regular exercise and movement. Staying active, breathing fresh air, and maintaining a healthy body weight all significantly benefit your immune system. Check out my simple exercise triangle tips.
5. Eat a balanced diet. Remember to include at least 6-8 servings of fruits and vegetables everyday. An easy way to achieve variety and balance is to eat a colorful diet. Consider eating fruits and vegetables representing every color of the rainbow.
6. Reduce Stress. If you don’t control the demands of modern life, it will control you. If you feel stressed, consider ways to mange the demands while also taking care of yourself.

There are many other simple things you can do to improve your immune functions, such as taking probiotics and reducing or eliminating coffee and sugar from your diet. (Coffee may increase dehydration, and both coffee and sugar leach your body of vitamins and minerals.)

I’ve been implementing my own dietary changes recently and have experienced notable improvements and rewards. I’m happy to talk with you individually if you are interested in learning about resources to help you do this.

The health of your myofascial system directly impacts your immune system, by way of the lymphatic system.

Your lymphatic system is your body’s principle detoxifier among other things. Lymphatic fluid, or lymph, transports the body’s waste, moving it along to the lymph nodes where it is ultimately processed and detoxified. Lymph flows along fascial planes in your body. Restricted or adhered fascia impairs this flow, allowing your body’s waste to stagnate and fester.

A less active lifestyle or limitations in movement because of pain, create even more stagnation and dysfunction in your lymphatic system. Myofascial Release increases the circulation of lymph throughout your body, speeding your recovery from injuries and illness.

Without changing a thing, create a mental snapshot of the position you are in right now. How are you doing with your computer ergonomics? Is your left hand holding up your chin? Is your right leg crossed over your left? If you’re like most people, there’s probably some room for improvement.

Sit up a little straighter. Imagine that I’m standing above you pulling a string attached to the top of your head. Maybe even take a couple of nice deep breaths. Feel better already? Presto! Now keep it up.

For the best computer ergonomics consider these pointers:

• Your monitor should be at or just below the level of your eyes.
• Tuck your chin, which lengthens the back of your neck.
• Remember to feel pulled up by that string.
• Relax your shoulders.
• Keep your elbows close to your body with their weight supported.
• Allow the wrists and hands to line up with the forearms.
• Feet flat on the floor.

Maybe you haven’t spent all day in front of the computer, but I’m guessing you know someone who has. If so, feel free to forward this information along. Your friends will appreciate the favor.

Benefits of Rebounding

1. unlocks muscle tightness and stiffness
2. increases blood flow deep in the joints
3. makes you smarter and faster by developing new neural pathways
4. profoundly relaxes and rejuvenates
5. softens your fascia

Just as your heart beats without you thinking about it, certain areas of your body hold onto tension or tightness without you thinking about it. These patterns of tightness cause you to walk, gesture or do any other kind of movement in your own particular way.

For example, you probably have had the experience of seeing someone walking towards you from far enough away that you couldn’t see their face but you could still identify them solely by the way they walked. These are our own unique holding patterns, which affect everything we do with our bodies.

These patterns of muscular holding or tightness can eventually contribute to imbalances within the surrounding fascia in which the muscles are embedded. And, as I’ve said before, fascia profoundly influences the health of all systems of the body.

I’d like to share this simple tool with you, called Rebounding, so that you can take care of your fascia in between Myofascial Release sessions.

Why is rebounding so important?

Rebounding gently rocks, rolls and jostles the body in a manner very unfamiliar to the central nervous system. This heightened stimulation essentially confuses the nervous system, opening a backdoor into the release of these deeply ingrained patterns. It can also help prevent new ones from forming.

Below I’m going to show you how to rebound yourself so you can add this important aspect into your mix of self-treatment. If the video isn’t showing up for you, follow this link.

Pain is just one indication of an imbalance though. Other chronic conditions such as (but by no means limited to) anxiety, high blood pressure, high or low thyroid values, sinusitis, acid reflux or constipation may also be good indications of fascial imbalance. Surprised?

Remember that fascia is everywhere in your body. It functions like a supportive scaffolding, protecting every structure down to the cellular level, from head to toe. Isn’t that amazing?! Your organs and glands are even entangled in your fascial system. Here are a few examples of fascia in direct relationship with vital organs. The stuff is everywhere, affecting everything.

1. Heart – fascial material is called the pericardium.
2. Lungs – visceral and parietal pleura.
3. Brain – dura mater.

The stuff is everywhere, affecting everything! Yes, your pelvic imbalance is affecting your brain through the dura mater!

So, when your Cardiologist orders another echocardiogram to get a handle on the change in your symptoms, remember to consider the underlying health of your fascial system.

If you are listening to your Endocrinologist talk about biopsying your thyroid again, remember to consider the underlying health of your fascial system.

When your Psychiatrist asks if you want another refill on your anti-anxiety or anti-depressant prescription, remember to consider the underlying health of your fascial system.

Should your Orthopaedic Surgeon suggest fusing or removing your vertebrae to help with your pain, you guessed it, remember to consider the underlying health of your fascial system.

The stuff is EVERYWHERE, affecting EVERYTHING!

Myofascial Release is the most effective therapy to balance and maintain the health of the fascial system. In addition to pain relief, it can help with everything from asthma to PMS. It’s also a necessary and fantastic complement to the effects of more traditional interventions, such as scar tissue from surgeries.

Always bare in mind that an imbalanced fascial system may well be the hidden cause underneath your symptoms.