Tag: ptsd

PTSD, Depression, and Good Nutrition

Like many veterans following our military careers, I had a difficult time integrating back into civilian life. I never felt like I fit in with people who had not lived the same life as I had been living. For many of us, the transition from being a high speed, low drag member of the armed forces to being just another dull cog in the wheel of life is an overwhelming anti-climatic end to the the lives we had truly excelled in. Going from a life fueled by adrenaline to one fueled by morning coffee, donuts and alcohol causes you to feel as if a heavy anchor has been connected to your ass, and you begin to not even care anymore. The more you quit caring, the more isolated you begin to feel, and this can be despite the fact you still have your family and friends surrounding you. Still, in your mind, they cannot relate to who and what you are now days compared to who you were when you were still in uniform. You see people professing to care about veterans and veterans issues, yet do not feel as if they give a damn about connecting with you as a veteran, and still you think you just don’t give a damn.

Chronic insomnia set in for me a few decades ago, and I suffered in silence.

Nightmares came in the middle of most nights, yet I suffered in silence.

The only one who knew about them was my dear wife Loraine who had to deal with my terrified screams during the night until my trucking co-driver began hearing me scream out too after I had retired to our trucks sleeper berth.

The details of my story are somewhat irrelevant as everyone can have different triggers for PTSD and Depression. Any time you get into details, people will tell you to just shrug that shit off, because they have been through worse than you. These statements may be true, or they may not be. The one saying this to you might be quietly suffering too, and like I was, just too damn ashamed to ever admit it to anyone, including those we have served with.

I finally let go of my pride and sought out help from my local VA where I underwent group therapy and individual Cognitive Behavioral Therapy. I also allowed myself to begin a couple of prescription medications, one to help settle my constantly racing mind and to lower my state of constant hyper-vigilance.  I was diagnosed as having severe PTSD coupled with a major depressive disorder, you cannot just shake this shit off your shoe as some would like to think. Too many with this mentality become the part of the national tragedy and statistic of being one of the 22 Veterans per day on average who take their own lives.

Healthy Nutrition for a Healthy Mind!

Let’s be real now, if you are sincere about doing something beneficial for yourself, then you have to be all in.

If you believe that therapy alone should be enough to fix your mind, you are wrong.

If you believe that medications alone are going to be your cure, you are wrong.

If you believe that you can continue an otherwise unhealthy lifestyle of eating like shit, living a sedentary lifestyle of drinking and possibly doing dope too, you are wrong!

 If you go to therapy and follow that with a trip to your tavern to wash down your psychotropics, you are wasting your time and that of those trying to help you. If you want to fix your mental status then by God, you have to be proactive in your overall health and not just depend on others to be the ones who fix you. And you can do this by beginning with adopting healthy nutritional habits which will bring you great benefit overall.

Too few among us ever consider nutrition for a healthier and fitter brain despite the fact that the brain is the most important organ in the human body. If you fuel your car with bad fuel it runs like crap, the same is true of your brain.  And, the most critical nutrient you can fuel  yourself with for a healthy mind is glucose. Our brains use glucose as its primary source of fuel, more so than other tissues in the body. Glucose is the preferred source of fuel for the brain in any state except for starvation, when it is forced to burn fat for fuel.

And what is the healthiest source of glucose?

Your healthiest choice for complex carbohydrates are found in unprocessed foods that come from plants. When you eat these types of foods, your body breaks down the carbohydrates into glucose.  Bear in mind, the closer a carbohydrate is to its natural form, the better. So that means a wide variety of veggies and fruit and beans and nuts and seeds and whole grain products and skip the damn added sugars.

For optimal brain function, appetite and mood regulation the brain doesn’t just need a good supply of glucose, it requires a steady and balanced supply. Without enough glucose, the brain’s ability to produce neurotransmitters is hampered and that can lead to mood swings, which is why people often get very irritable when they are hungry. Conversely, rapid spikes of glucose to the brain also lead to mood swings. When we suffer from PTSD and or depression, the last thing we want or need in our lives is irritability and moods swings. Eating healthy is a major component to my mental health and wellness as my blood sugar and hormones are always in balance. This is because I am proactive in maintaining my wellness!

Foods that contain fiber, or complex carbohydrates,  stabilize blood sugar which helps to balance your mood. When your blood sugar spikes and drops, your mood is going to do the same. However, if keep your blood sugar balanced by having meals spaced fairly evenly, and eating every three to four hours, choosing unrefined carbs and balancing those meals with protein and fat which help delay the absorption of the glucose into the bloodstream, then you can more efficiently keep your blood sugar on an even keel for both mood stability and appetite control.

Bleached grains and refined sugar contribute to blood sugar spikes and drops because for all practical purposes much of the digestion has already occurred during their manufacturing.  When you eat this garbage, all that is left for your body to do is the final breakdown where the glucose is too rapidly absorbed and your blood sugar spikes quickly. When this occurs in your body, you will find  yourself once off on that roller coaster pattern with the blood sugar, your mood will soon follow into the dark abyss.

As we have written quite extensively about here at David’s Way to Health and Fitness, healthy nutrition also helps to balance inflammation, which is also linked to depression. Our wondrous brains are such active organs, there is glucose and a lot of oxygen flowing within. Our brains are a hard working tissue and just like any other tissue in the body, the brain can be potentially inflamed. Inflammation in the body in itself is actually a good thing as it is what helps our body to defend itself from injury and illness, but we also need to keep this inflammation in a healthy  balance . This becomes almost impossible when you factor in western diets lean heavily towards foods that are pro-inflammatory. To create a balance, you can shift towards more anti-inflammatory foods, such as omega 3-rich fish three times a week, flax seed, sour cherries and berries, apples, pear, pomegranate, use extra-virgin olive oil for salads and cooking and anti-inflammatory spices such as ginger, rosemary, turmeric, oregano, curry, cinnamon,  and eat probiotics, which are found in yogurt, kefir and sauerkraut, as well as supplements.

Again, this requires you to be proactive about your health and mental wellbeing!

You are the one who puts the foods you consume into your body, no one else is feeding you.

Healthy nutrition is that which is rich in wholesome, natural and varied foods combined with regular exercise and good rest that leads to a fitter body and mind. It’s all about enjoying life more fully with a clear and energized mind.

A Parting Thought

 Often, well intentioned family and friends will try and coax a loved one in having a slice of birthday cake, or other sweet treat on special occasions. 

If this would be you, please stop it.

It is not that your loved one or friend is being anti-social, it could be that momentary enjoyment that comes from that sugary concoction might be all it takes to ruin the rest of their day.

Hormones, Mental Health and Obesity

See that fat guy in the picture above?

Yes, that is me. Yes, I have had my own struggles with weight in the past.

Do I have personal experience with mental health and hormonal issues?

You better believe I have had these issues, and without being diligent to keep them at bay, I could have them again during my life despite the shape I am in now.

Women often assume that men have an easier time taking off weight than they do.

Do we?

I can’t say for sure, men struggle too. I will say from my own personal experience, I believe we gain weight just as easy as the ladies. I’m not so sure we are as different when it comes to weight loss as some might believe, our mental health status can certainly have an effect on us and our body chemistry can get just as out of whack. This, I know from the course of my own life. I also know from my own experience that it all can be turned around once we become fully committed to making changes that must be adhered to for the rest of our lives.

I used to be quite the chow hound when it came to junk food and anything with sugar and simple carbs. One of my favorite snacks would be two packages of Brown Sugar Cinnamon Pop-Tarts with a large Starbucks Double Shot Espresso Mocha to wash them down with. I could stop at a convenience store on my way home from work while knowing that there would be dinner ready as soon as I got there. I used to get those hunger pains, those cravings for junk foods that are often referred to as being “hangry” multiple times a day. I could eat a five gallon bucket full of salad and not be satisfied until I had something that was loaded with simple carbs, fat and salt. I have had cravings so bad when stressed, that on more than a few occasions I have found myself sitting on the kitchen floor with a package of Oreo cookies, a can of cake frosting and a knife. I was loading those cookies up with big dollops of that sugary frosting in an attempt to quell the stress that was eating me from the inside, harming my health, and leaving me with a sense of shame for being such an out of control glutton. The cravings were no different than that of a junkie looking for a dope fix. Actually, the craving is almost identical as that of an alcoholic craving their next sip of alcohol.

It is a sickness that is driven by multiple factors that drive us to this point!

In my personal case, it has been driven largely by a major depressive disorder coupled with severe Post Traumatic Stress Disorder. To anyone who may think there is no way I can relate to their obesity, you need to know I can, I understand what is happening with mental health and the hormonal issues that often accompany obesity. I also know that even if you feel as if you have no hope, there can be hope for you, but you will have to commit to a lifetime of healthy habits and never allow yourself to return to those which got you fat in the first place. Case in point, I am severely carb addicted, therefore I know that it is not okay for me to even indulge in a slice of cake and scoop of ice cream at birthday parties because like and alcoholic, I will be binging on more in pretty short order. Want to know how I know that I can eat a half gallon of ice cream in one sitting? It’s because I have consumed an entire half gallon of ice cream in one sitting. I cannot and will not risk ever returning to that life again. It is not just because I do not like how I look when fat, it is because I value and treasure my good health. I do not want to end up prematurely in a nursing home because I can no longer take care of my basic life functions. This thought was cemented into my mind even further over the last year as I cared for my morbidly obese brother in law in my home as he was terminally ill. Towards the end, on several occasions, I had to help the man with getting dressed, caring for his weeping legs from lymphedema, and assisting him with bathing and personal hygiene when he could not do this for himself.

Have you ever tried to help a sick and weakened four hundred pound man off the toilet and helped clean him because he could not do it himself? It is an eye opening experience and can happen to any one of us when we allow ourselves to get to that point. Never, ever think it cannot happen to you. It most certainly can.

Pictured below is my departed brother in law of 34 years, and my best friend. We lost Howard February 23, 2020 and I miss him dearly.  He was a good man, but a large part of his obesity was driven by mental health issues. When he first moved in with us, I began working with him on nutrition and got him down to 364 pounds from 587 pounds. He was on a transplant list for a new liver if we could get his BMI down to under 40. Just as we were making good progress with his weight, and was gaining hope he might have had a chance to live, he began his old habits of eating junk food again while knowing it was going to bring about his demise. I’m pretty sure I have a full and clear understanding that for many people, their obesity is a mental health issue as well as a physical one. I have lived as one with issues too, and then I was a caretaker for one who had severe issues.

Feel Good Hormones and the Brain

Have you ever noticed that when you bite into sugary foods that your mouth seems to come alive and you instantly feel good for a moment? That is because eating prompts the brain to release “feel good” hormones we know as endorphins. The regulation of these naturally occurring opioids, which can produce a sense of pleasure or euphoria, may help the body know when it’s satisfied. On the flip side, overeating associated with the over-stimulation of this system can damn sure contribute to obesity. Face it, we all know it feels good to eat foods full of added sugar and or simple carbs. Have you ever been one to binge on a bowl of Brussels Sprouts? Probably not, they do not contain the added sugar or simple carbs to release your endorphins. While you might enjoy the taste of those little morsels. they will never bring the joy which comes from a slice of cake or a couple of chocolate chip cookies. There is no denying this fact.

There was a Finnish study where the brains of 10 male volunteers  were scanned by positron emission tomography (PET). The participants were instructed to fast overnight and were injected with a radioactive compound, which binds to opioid receptors in the brain. Using the PET scans, the scientists measured the radioactivity in the men’s brains after they broke their fast and ate a pizza. The scans were repeated after the volunteers consumed a less mouth-watering liquid meal that contained the same amount of calories as the pizza. The investigators found that both meals triggered a significant release of endogenous opioids in the brain. However, only the pizza led to a notable increase in pleasant feelings. (1)

Another integral part of the equation with how food affects our mood is Dopamine which is released during pleasurable situations and stimulates one to seek out the pleasurable activities such as eating. Sex, and several drugs of abuse are stimulants of dopamine release in the brain as well as many of the foods we eat! Dopamine is a so-called messenger neurotransmitter that conveys signals between neurons. It not only controls mental and emotional responses but also motor reactions. Dopamine is particularly known as being the “happy hormone.” It is responsible for our experiencing happiness. The downside to all this feeling good is little different from that which comes from doing drugs.  Certain foods, particularly those rich in sugars and fat, are potent rewards that promote eating even when we are not truly hungry and trigger learned associations between a stimulus and conditioning reward. We eat a glazed doughnut, we feel good in the moment. In evolutionary terms, this property of palatable foods used to be advantageous because it ensured that food was eaten when available, enabling energy to be stored in the body as fat for future need in environments where food sources were scarce and or unreliable. However, in modern societies, where food is widely available, this adaptation has become a liability. We are getting fatter than ever as a society. (2)

When we consume an unsound diet of calorie dense, low nutrition foods we throw our body chemistry out of balance. While some of us may have conditions to leave us more prone to being out of balance than others, we can still largely control this through our diets. Our endocrine system is greatly affected by our nutritional habits whether good or bad. Our endocrine systems are a complex network of glands and organs. It uses hormones to control and coordinate your body’s metabolism, energy level, reproduction, growth and development, and response to injury, stress, and mood. While playing a central role in a healthy, functioning human body, the endocrine system unfortunately receives relatively little attention. The system of hormones works by carrying healthy levels of hormones into the circulatory system to be distributed to organs throughout the body. Proper endocrine health begins where all healthy habits do—eat right and exercise! You are never going to keep your hormonal balance in order as long as your habits keep it out of balance. This is a simple truth for everyone, and this is a point of contention I have with weight loss businesses such as Weight Watchers where they tell their clients they can still eat the same crap that got them fat and out of shape in the first place – so long as they track it. This is like telling a drug addict a little hit of heroin once in a while is not going to throw them off the rails in their health initiative. This does not work!

The endocrine system consists of:

  • Pineal gland (modulating sleep)
  • Pituitary gland (Known primarily for affecting growth, but also plays a role in blood pressure, management of energy, metabolism, and some aspects of sexual reproduction)
  • Pancreas (digestion)
  • Ovaries and testes (sexual reproduction)
  • Thyroid/hypothyroid (mood, metabolic rate)

Your skeletal structure, kidneys, liver, and heart are organs with secondary endocrine functions. Accordingly, the entire body is affected by the health—or lack thereof—of this particular system. A healthy diet helps to ensure proper, long-term function.

The list of foods to add and to avoid for proper endocrine health looks a lot like most similar lists—with a few interesting additions or subtractions:

Pineal Gland: Anyone who is an insomniac recently or experiences any unexpected disruption to their schedule can tell you all you’d ever want to know about the effects of disturbances to the sleep cycle. Foods rich in vitamins B5 and B6 will help to regulate the pineal gland, while aiding in the production and distribution of melatonin, the hormone that regulates the all-important circadian rhythms. These foods include: lentil beans, avocados, sweet potatoes, tuna and turkey.

Generally speaking, you’re looking to cereals, fish, grains, and beans in this category.

Pituitary Gland: It’s kind of ironic that such a small gland—approximately the size of a pea—is primarily responsible for regulating growth in living organisms. But this small-but-mighty engine runs primarily on vitamins D and E, which means your basic group of high-protein meats, fish, eggs, and nuts. Manganese is naturally stored in the bones, but the pituitary gland craves the mineral for added function, meaning leafy green vegetables, beans and whole grains can only help the cause.

Pancreas: For proper pancreas function, the list of ‘don’t eat’ foods is much longer than the advisable foods. Olive oil, in particular, is cited as being good for the pancreas, in addition to many of the food groups covered in the pineal and pituitary sections.

The list of foods to avoid is a long one, but not one that requires much thinking. It’s basically populated with every type of food you’d expect to be advised to avoid. Red meats, fried foods, butter, mayonnaise, and pastries all find their ways onto this list.

People with inflammation or conditions affecting the pancreas may benefit in particular from increased consumption of fruits and vegetables.
Ovaries and Testes: Remember, we’re talking about foods that revitalize health here, not necessarily aphrodisiacs. So you won’t find anything as enjoyable as strawberries and whip cream on this list. But there are some dietary considerations for proper sexual health, which is primarily about proper blood flow.

For males, zinc has received a great deal of positive attention lately—leading to a great deal of discussion around oysters. When seafood isn’t available, zinc is readily available as a supplement. More generally speaking, foods rich in amino acids such as walnuts, almonds and whey proteins are advisable for this category.

Most attention on healthy foods for female reproduction focuses on boosting fertility, which may or may not be a goal at any particular time. In any case, these tips include adding non-animal proteins (nuts and beans rather than chicken and beef), vitamins and supplements, and perhaps surprisingly, high-fat dairy products. You read that right, high-fat dairy products because low-fat dairy products have a link to ovulatory infertility.

Thyroid: Stop me if you’ve heard this one—eat lots of nuts and vegetables. Hey, there’s a reason they’re called “health foods”—they have a positive effect on most, if not all, parts of the body .

Hypothyroidism!

Yes, this condition can cause one to gain a lot of weight. Hypothyroidism (underactive thyroid) is a condition in which your thyroid gland doesn’t produce enough of certain crucial hormones. Hypothyroidism may not cause noticeable symptoms in the early stages. But, over time, untreated hypothyroidism can cause a number of health problems, such as obesity, joint pain, infertility and heart disease. This is a serious condition that cannot be taken lightly, but you should know that not being able to control your weight does not necessarily mean you have a thyroid problem.

Hypothyroidism signs and symptoms may include:

  • Fatigue
  • Increased sensitivity to cold
  • Constipation
  • Dry skin
  • Weight gain
  • Puffy face
  • Hoarseness
  • Muscle weakness
  • Elevated blood cholesterol level
  • Muscle aches, tenderness and stiffness
  • Pain, stiffness or swelling in your joints
  • Heavier than normal or irregular menstrual periods
  • Thinning hair
  • Slowed heart rate
  • Depression
  • Impaired memory
  • Enlarged thyroid gland (goiter)

Accurate thyroid function tests are available to diagnose hypothyroidism. Treatment with synthetic thyroid hormone is usually simple, safe and effective once you and your doctor find the right dose for you.

Foods to avoid if you have hypothyroidism:

  1. Foods With Soy, Including Edamame, Tofu, and Miso. There’s long been concern over the potential negative effects that certain compounds in soy — called isoflavones — may have on the thyroid. Some researchers believe that too much soy may increase a person’s risk for hypothyroidism.
  2. Cruciferous Vegetables Like Broccoli and Cauliflower. Cruciferous vegetables, such as broccoli and cabbage, are full of fiber and other nutrients, but they may interfere with the production of thyroid hormone if you have an iodine deficiency. So if you do, it’s a good idea to limit your intake of Brussels sprouts, cabbage, cauliflower, kale, turnips, and bok choy, because research suggests digesting these vegetables may block the thyroid’s ability to utilize iodine, which is essential for normal thyroid function. However, according to the Mayo Clinic, you would need to consume a significant amount of cruciferous vegetables for it to truly impact iodine uptake.
  3. Gluten, Found in Bread, Pasta, and Rice. Those with hypothyroidism may want to consider minimizing their intake of gluten, a protein found in foods processed from wheat, barley, rye, and other grains. If you do choose to eat gluten, be sure to choose whole-grain varieties of bread, pasta, and rice, which are high in fiber and other nutrients and can help improve bowel irregularity, a common symptom of hypothyroidism. Also be sure to take your hypothyroidism medication several hours before or after eating high-fiber foods, to prevent them from interfering with the absorption of your synthetic thyroid hormone.
  4. Fatty Foods Such as Butter, Meat, and All Things Fried. Fats have been found to disrupt the body’s ability to absorb thyroid hormone replacement medicines.Fats may also interfere with the thyroid’s ability to produce hormone as well. Some healthcare professionals recommend that you cut out all fried foods and reduce your intake of fats from sources such as butter, mayonnaise, margarine, and fatty cuts of meat.
  5. Sugary Foods.Hypothyroidism can cause the body’s metabolism to slow down. That means it’s easy to put on pounds if you aren’t careful. “You want to avoid foods with added sugar because they contain a lot of calories with no nutrients. It’s best to greatly reduce the amount of sugar you eat or try to eliminate it completely from your diet.
  6. Processed Foods in Packages and the Frozen Aisle. Processed foods tend to have a lot of sodium, and people with hypothyroidism should avoid sodium. Having an underactive thyroid increases a person’s risk for high blood pressure, and too much sodium further increases this risk. Read the “Nutrition Facts” label on the packaging of processed foods to find options lowest in sodium. People with an increased risk for high blood pressure should restrict their sodium intake to 1,500 milligrams a day, according to the American Heart Association.
  7. Excess Fiber From Beans, Legumes, and Vegetables. Getting enough fiber is good for you, but too much can complicate your hypothyroidism treatment. The government’s Daily Guidelines for Americans currently recommends that adults up to age 50 should take in 25 to 38 grams of fiber a day. Amounts of dietary fiber from whole grains, vegetables, fruits, beans, and legumes that go above that level affect your digestive system and can interfere with absorption of thyroid hormone replacement drugs.
  8. Coffee. According to a study in the journal Thyroid, caffeine has been found to block absorption of thyroid hormone replacement. People who take their thyroid medication with their morning coffee can experience uncontrollable thyroid levels. Only take your medication with water. You should wait at least 30 minutes after taking your medication before having a cup of Joe.
  9. Alcohol. Alcohol consumption can wreak havoc on both thyroid hormone levels in the body and the ability of the thyroid to produce hormone.  Alcohol appears to have a toxic effect on the thyroid gland and suppresses the ability of the body to use thyroid hormone. Ideally, people with hypothyroidism should cut out alcohol completely.

As with many health conditions, some factors are out of your control, including your family history and the environment around you. But diet also plays  quite a prominent role — and since you’re the one in charge of your plate, you can decide which foods you choose to eat.

Choose smart, be well!

 

(1) https://www.WebMD.com

(2) https://www.ncbi.nlm.nih.gov

Stress and The Carb Addict

It should be common knowledge and come as no surprise that stress causes significant damage to our health and wellbeing. No matter how much we might try to avoid stress in our lives, it can weasle it’s way back in like a camel getting his nose under  the side of a tent. This small, seemingly innocuous act will lead to much larger, more serious, and less desirable consequences down the line. If a camel is allowed to get its nose inside of a tent, it will be impossible to prevent the rest of it from entering. Stress can be that camel if you allow it.

For many of us, we may never be able to completely eliminate our stress, but we can take action to make the effort to mitigate how much we allow it to affect us. Learning how to mitigate the effect of stress is even more critical to those of us who are “Carb Addicted”. Stress hormones raise our insulin levels which makes most people turn to food when they are experiencing stressful situations. Carb addicts appear to be particularly sensitive to this response which is why learning stress reduction techniques are so critical to their health and well being.

Of course, the ideal life would eliminate having stress altogether, but how realistic is that? Life would be just dandy if it was all puppy dogs and rainbows. The problem is, puppies mess on the floor and rainbows fade away. Being as we cannot eliminate all the sources of stress in our lives, it is important to deal with it without compromising other areas of our lives.

Recognize stress when you see and feel it!

Learn to recognize when and how your body is responding to stress. It is easy for many of us to have stress build up to dangerous levels before we even recognize what is happening. As one who suffers from PTSD, I almost always felt like a hot, over pressurized pressure cooker waiting to explode. I can feel as if I am about to burst apart at the seams. When this happens, we can find ourselves retreating from the situation, or escalating it further which can make us feel guilty, or angry later on, or maybe a bit of both emotions. This places us under even more stress which can lead those of us who are carb addicted to eating away our emotions.

If you can learn to recognize  your body’s early response to stress, you will enable yourself to have much more control over it.  When you learn to exercise control over your stress, you will avoid the insulin releasing power that results in stress eating an entire pizza and a gallon of ice cream in one sitting. You will find that it becomes easier to not reach for calorically dense, nutritionally poor foods full of simple sugars. To be honest though, you might be surprised at how much cutting added sugars completely out of your life can lower your stress. Carb addiction is little different than nicotine addiction in that your body craves that which is causing those stressful cravings in the first place.

Learn to trust in yourself!

Some keys I learned in my own therapy for my Post Traumatic Stress DIsorder is to become sensitive to my body’s stress response. Rather than accommodating, or pushing through negative thoughts and  feelings as they begin to build, we are better off when we learn to stop the process before it has fully bloomed. and focus on just what it is that is making us so uncomfortable. Is that tightness you are feeling in the back of your neck  coming from being tired, or is it stress from seemingly impossible demands being placed on your life? Do you feel sick to your stomach over unfinished business with family or friends?

Is there really a good reason to crave eating carb heavy foods?

Are you hungry, or just trying to make yourself feel better?

Nursing emotions with food only serves to make you more miserable over time, and we all know this whether we want to admit it or not.

Learn to take the time to listen and learn about your body. Think about your stressful events backwards; if you lose your cool, stomp out of a room, or even quietly retreat, attempt to recapture what you were thinking or feeling before the emotional build up. Think about those thoughts or feelings, write them down if necessary, but do not place a judgment on yourself. Remain neutral in your feelings, and consider how you might react differently next time this situation arises. Remember that sometimes our stress or anger is entirely justified, however, what truly matters is what we do with this anger.

Who does it help by letting it control us?

Taking the time to learn how to move past stress and anger is critical to our own well being. This is not impossible, but it will take effort on your part. You have to choose to take charge of your emotions instead of letting them dictate your day for you..

When you find yourself under stress, you have three choices to make; you can avoid escalation, limit the duration, or you can decide exactly how you are going to let it impact you.

Avoiding escalation can alleviate back and forth emotions that keep you stressed. Know that by avoiding escalation, it does not mean that you have to hold your feelings in, but you can choose to not engage in a useless mental battle, especially with another individual. Pick and choose your battles, decide if this hill is worth dying for or not. If you ever find yourself trying to wrestle a pig, you only find yourself getting dirty while the pig enjoys it.

By limiting the duration of a stressful experience, you are taking charge of the moment. There is victory in taking charge whether you are going to get your way or not. When you understand that real victory in any stressful moment involves taking care of your body and health, you can then find yourself being able to calmly and effectively free yourself from the situation at hand.

Learn to set firm boundaries with others when they might want to argue with you. You might find the other individual is completely caught up in their own emotions, but this does not mean you have to get caught up in your own too.  Stick to your guns and separate yourself until tempers have cooled on both sides. You make the choice whether you are going to remain engaged or not. You will find the more you do this for yourself, the easier it becomes.

Removing the impact of stress.

Removing the impact of stress might require removing yourself physically or mentally from a situation. Sometimes this is difficult if not impossible altogether, but there are methods to remove the impact of stress on our body and mind. For some people a hot bath or shower might be enough, but for many of us, we can find relief through vigorous exercise which is just as important for our minds as it is for our hearts. Regular exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It’s a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.

The vast mental benefits of regular, vigorous exercise have a neurochemical basis. Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Endorphins are responsible for the “runner’s high” and for the feelings of relaxation and optimism that accompany many hard workouts — or, at least, the hot shower after your exercise is over.

Behavioral factors also contribute to the emotional benefits of exercise. As your waistline shrinks and your strength and stamina increase, your self-image will improve. You’ll earn a sense of mastery and control, of pride and self-confidence. Your renewed vigor and energy will help you succeed in many tasks, and the discipline of regular exercise will also help you achieve other important lifestyle goals.

If you fail to plan for your own de-stressing choices, your body will eventually push you into less productive alternatives.

Treat yourself as your own honored guest.

Take the time and energy to treat yourself well and you will find that your body will display the positive results!

Stopping Self Sabotage

It seems at this time of year which is supposed to be full of joy,  we can see self sabotage rising among those with body fat and fitness problems. Even some of us who are quite fit and lean can fall prey to overeating and lack of exercise at this festive time of year. After all, we can be constantly surrounded by well meaning family and friends who tempt us by pushing their fresh baked goods upon us at holiday social gatherings. Goodness, we just know that the holidays are just meant for that special cake that Aunt Gladys bakes once a damn year.

You know the one.

It’s that awful cake where Aunt Gladys is the only family member who has ever put in the work to recreate. She always insists it was Great Grandma’s personal recipe that was only handed down to her. Aunt Gladys is the  lone family cook who has mastered the special frosting that can only be crafted by use of a double boiler on low heat while she hums her favorite church hymn over it.  Just ask her, she will be sure to tell you all about it, and heaven forbid you refuse a huge slice…

And that is but one of many ways in which your weight loss journey can begin to unfold.

A myriad of people who have actually done quite well with their weight loss journey will all of a sudden begin rapidly losing ground with their battle of the bulge. This turn of events usually begins as early as Labor Day week end or as late as Halloween and ends in utter and complete destruction of their success by New Years Day. You can find these stories any day of the week no matter which weight loss app social media sight you might visit. Maybe this topic is one you can directly relate to.

For many reasons, this time of year can be horrible for some of us when it comes to our mental health and wellness. But no matter how compelling, you cannot allow a real or perceived reason to turn into an excuse for quitting your war against too much body fat. I can tell you that as one who suffers a major depressive disorder coupled with Post Traumatic Stress Disorder, I can battle those evil demons that want me to simply give in and quit my healthy diet and fitness regimen. Yes, I can fight those little bastards each and every day at this time of year, the same as many others will on a daily basis. As tough as the fight may get I will not waver or give in for any reason, as I know and fully understand,  the effects of an unhealthy diet will certainly overlap with the effects of chronic stress that are known to play a hand in causing depression. It is known that people who are more prone to binge eat are also more prone to depression. At this time of year, depressive people who overeat compulsively will eat more than they need to while never quite feeling satisfied. This is especially true when eating for emotional relief, as opposed to eating because they’re hungry.

To help with depression and overeating, you can also make a few lifestyle changes. Please ensure your therapist or doctor goes over these with you. They include:

  • Reducing stress: Stress can trigger overeating and depression, so it can make both conditions worse. Learn to make your world small. Only concern yourself with what you truly need to worry about and let the other stuff simply go. Turn off the 24/7 news channel which only serves to tell you bad news all day every day, and learn to do something positive with the time you might have spent worrying and stewing over what is happening Capital Hill. Learn the Serenity Prayer and live by it, even if you do not believe in God. Lord, grant me the Serenity to accept that which I cannot change. rant me the Courage to change that which I can, And give me the Wisdom to know the difference.
  • Exercise regularly: Exercising can and will help you feel better about your body, reduce stress, and help alleviate depression. Vigorous exercise will essentially give your brain a reset when you need it as it is a powerful depression fighter for several reasons. Moderate intensity exercise promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.
  • Keep disciplined. If you have set days and time dedicated for your exercise, then by all means stick by them. If you track your food intake for calories and macro-nutrients, then continue doing so even if you have gone off the rails a little bit at a holiday family function. It is imperative that you remain accountable to yourself during the holidays. By tracking what you eat, you will know how much you might need to adjust your nutrition over the next few days in order to mitigate the effects of that damn cake Aunt Gladys insists you eat. When you do not track what you consume, it becomes easy to underestimate just how many calories you have had for the day by 1000 or better. If you do get off track for a day, then make sure that beginning first thing the next morning you get back to normalcy. The longer you put it off, the worse it is going to be for you.
  • Avoid temptation: If you know that you’re prone to binging after a long day, don’t keep any bad-for-you foods lying around. By making them less accessible, you can reduce overeating and focus on other coping and stress management techniques. Always be prepared! By having a plan you can make smart eating choices in every situation that life throws at you. When you’re offered a food that’s not on your diet, the best response is a firm “no, thank you” without any explanation.Weak excuses open the door for unwanted arguments.

 By knowing your temptations you can prepare a strategy that will help you enjoy the holiday season in a healthy manner without feeling guilty nor fat on New Years Day.

Dealing With My Post Traumatic Stress Disorder

As many of you might already know, I am a retired military veteran with service spread between two separate branches. I began my military career September 1981 in the US Navy which I was separated from in 1997 during force reductions. Skip ahead to 2008, and I re-enlisted into the Kansas Army Reserve National Guard which I retired from October 2010 after suffering a bad spinal injury on my civilian job.

As a result of too many highly stressful years and events during my military career, I was left with Post Traumatic Stress Disorder (PTSD) which I will only refer to going forward as PTS while intentionally leaving off the “disorder”. I do not feel I have a disorder with my PTS as what has happened in my brain is actually a natural reaction when one has been overwhelmed with stressful situations.

What is Post Traumatic Stress?

From National Center for PTSD

PTSD (post traumatic stress disorder) is a mental health problem that some people develop after experiencing or witnessing a life-threatening event, like combat, a natural disaster, a car accident, or sexual assault.

It’s normal to have upsetting memories, feel on edge, or have trouble sleeping after a traumatic event. At first, it may be hard to do normal daily activities, like go to work, go to school, or spend time with people you care about. But most people start to feel better after a few weeks or months.

If it’s been longer than a few months and you’re still having symptoms, you may have PTSD. For some people, PTSD symptoms may start later on, or they may come and go over time.

When you have PTSD, the world feels unsafe. You may have upsetting memories, feel on edge, or have trouble sleeping. You may also try to avoid things that remind you of your trauma — even things you used to enjoy.

Anyone can develop PTSD at any age. A number of factors can increase the chance that someone will have PTSD, many of which are not under that person’s control. For example, having a very intense or long-lasting traumatic event or getting injured during the event can make it more likely that a person will develop PTSD. PTSD is also more common after certain types of trauma, like combat and sexual assault.

From Mayo Clinic:

Post-traumatic stress disorder symptoms may start within one month of a traumatic event, but sometimes symptoms may not appear until years after the event. These symptoms cause significant problems in social or work situations and in relationships. They can also interfere with your ability to go about your normal daily tasks.

PTSD symptoms are generally grouped into four types: intrusive memories, avoidance, negative changes in thinking and mood, and changes in physical and emotional reactions. Symptoms can vary over time or vary from person to person.

Intrusive memories

Symptoms of intrusive memories may include:

  • Recurrent, unwanted distressing memories of the traumatic event
  • Reliving the traumatic event as if it were happening again (flashbacks)
  • Upsetting dreams or nightmares about the traumatic event
  • Severe emotional distress or physical reactions to something that reminds you of the traumatic event

Avoidance

Symptoms of avoidance may include:

  • Trying to avoid thinking or talking about the traumatic event
  • Avoiding places, activities or people that remind you of the traumatic event

Negative changes in thinking and mood

Symptoms of negative changes in thinking and mood may include:

  • Negative thoughts about yourself, other people or the world
  • Hopelessness about the future
  • Memory problems, including not remembering important aspects of the traumatic event
  • Difficulty maintaining close relationships
  • Feeling detached from family and friends
  • Lack of interest in activities you once enjoyed
  • Difficulty experiencing positive emotions
  • Feeling emotionally numb

Changes in physical and emotional reactions

Symptoms of changes in physical and emotional reactions (also called arousal symptoms) may include:

  • Being easily startled or frightened
  • Always being on guard for danger
  • Self-destructive behavior, such as drinking too much or driving too fast
  • Trouble sleeping
  • Trouble concentrating
  • Irritability, angry outbursts or aggressive behavior
  • Overwhelming guilt or shame

Intensity of symptoms

PTSD symptoms can vary in intensity over time. You may have more PTSD symptoms when you’re stressed in general, or when you come across reminders of what you went through. For example, you may hear a car backfire and relive combat experiences. Or you may see a report on the news about a sexual assault and feel overcome by memories of your own assault.

When to see a doctor

If you have disturbing thoughts and feelings about a traumatic event for more than a month, if they’re severe, or if you feel you’re having trouble getting your life back under control, talk to your doctor or a mental health professional. Getting treatment as soon as possible can help prevent PTSD symptoms from getting worse.

If you have suicidal thoughts

If you or someone you know has suicidal thoughts, get help right away through one or more of these resources:

  • Reach out to a close friend or loved one.
  • Contact a minister, a spiritual leader or someone in your faith community.
  • Call a suicide hotline number — in the United States, call the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) to reach a trained counselor. Use that same number and press 1 to reach the Veterans Crisis Line.
  • Make an appointment with your doctor or a mental health professional.

When to get emergency help

If you think you may hurt yourself or attempt suicide, call 911 or your local emergency number immediately.

If you know someone who’s in danger of attempting suicide or has made a suicide attempt, make sure someone stays with that person to keep him or her safe. Call 911 or your local emergency number immediately. Or, if you can do so safely, take the person to the nearest hospital emergency room.

In America, we have a national tragedy which has been unfolding for several years now. This tragedy is an average of 22 veterans per day are ending their own lives through suicide as a direct result of Post Traumatic Stress. I’m not going to get into all the details of all that has transpired for mine to occur, but still want to relate a portion of my experience.

In 1996, during my fourth tour of duty in the Navy, I was experiencing symptoms of PTS, although I had never heard this term used before. I knew I needed some help and reached out despite the fact it was taboo in the military to do so. Learning to embrace the suck, and drive on was the mentality, and heaven forbid you display any types of weakness.  I did begin receiving therapy, and lost my military career about a half a year later. After all, what kind of strong military leader ever needs to see a shrink. Right?

As with many veterans, I suffered in silence. I suffered in silence because I was first and foremost, embarrassed for my weakness,  secondly because I still had a family to support. Life goes on despite our personal issues. It’s not like it’s a merry go round we can just step off of when we tire of the ride.  And lastly, there was little actual available help from the Veterans Administration for Post Traumatic Stress until just a few years ago.

When you have family responsibilities, sometimes you feel you have to put aside your own problems in order to best take care of your loved ones. Getting help gets even tougher when you are viewed as a pillar of strength, the one who others go to for help. You try to put the PTS behind you, but then you always feel as if you are about to burst apart at the seams. Like a simmering pot of water about to boil over.

And despite the low simmering boil, you just do your best to mask it, to keep it contained and hidden from your family and friends. Pressure cookers at least have a vented lid to control the pressure, I’m no pressure cooker.

Who was the weak one?

My PTS has resulted in over 20 years of chronic insomnia and scary dreams. It has resulted in a mind that never shuts down, a mind that is always in deep thought. My mind often wakes me up in the middle of the night in deep thoughts over serious topics. This low simmering boil makes it difficult to deal with individuals who do not have a similar life experience. This low simmering boil makes it easier to say “fuck it” in the work place. After my life experience, who needs lame bullshit out of a boss. Who wants to work around a bunch of weak ass pussies when you are used to working and living with the toughest of the tough. I have had more jobs over the last 22 years than I am proud to admit. I am the one who had a problem, not my bosses or co-workers. I am the one who was not reacting in the best manner to what I perceived as weak foolishness. I had to accept that it is up to me in how I manage to deal with the world around me.

Back around 2000, give or take a year or so, I went to the VA for help. I had no clue as to where to begin so I filed a claim for benefits. As when I was on active duty, stepping out and asking for help was a huge deal for me. I went to the American Legion office at the Leavenworth VA and was treated really nice by the Legion folks managing this office. They were glad to help me file a claim since I had a previous diagnosed condition of major depressive disorder diagnosed before my separation from the Navy.

A few months went by and I finally received an envelope in the mail from the Veterans Administration. They had denied my claim. They said my case was resolved and was closed. It was also implied that my  major depressive disorder was actually nothing more than me being angry at my last command leadership. What a crock of bullshit, but I saw no hope in trying to fight the entrenched bureaucracy. I got on with life, but the insomnia and bad dreams never eased. The low boil irritations never settled. I never learned to quit seeing everything in black and white while never allowing any gray areas into my world. I never learned how to turn the military off in my mind. After all, while we are serving, we are trained to be the best in our jobs, but, we are never trained in how to come back home to normalcy. Our normalcy in the military is not so normal in the civilian world, and this makes adjustments tough. The toughness is made even greater when we no longer have our military brothers and sisters to lean on for support. Often, when veterans leave military service, we might lose our identity. My identity was that of an Aviation Ordnanceman. Once out in the civilian world, some cannot even spell Aviation Ordnanceman, much less give a damn what the hell one is. No one cares about the tremendous amounts of responsibility that begins riding on the shoulders of a young service member, that keeps building over the years until their retirement. Once you are out, you are just another number, another cog in the gears of life. Your military experience and exploits sound like nothing more than tall tails to those who have never experienced the same, so you learn to just be silent about a good amount of your past experiences. What was an important part of the shaping of your life means little to nothing to a lot of folks we veterans encounter once our careers are over.

Help is available at the VA now!

There are two main types of treatment, psychotherapy (sometimes called counseling or talk therapy) and medication. Sometimes people combine psychotherapy and medication.

Psychotherapy for PTSD

Psychotherapy, or counseling, involves meeting with a therapist.

Trauma-focused psychotherapy, which focuses on the memory of the traumatic event or its meaning, is the most effective treatment for PTSD. There are different types of trauma-focused psychotherapy, such as:

  • Cognitive Processing Therapy (CPT) where you learn skills to understand how trauma changed your thoughts and feelings. Changing how you think about the trauma can change how you feel.
  • Prolonged Exposure (PE) where you talk about your trauma repeatedly until memories are no longer upsetting. This will help you get more control over your thoughts and feelings about the trauma. You also go to places or do things that are safe, but that you have been staying away from because they remind you of the trauma.
  • Eye Movement Desensitization and Reprocessing (EMDR), which involves focusing on sounds or hand movements while you talk about the trauma. This helps your brain work through the traumatic memories.

Actions you can take for yourself in addition to seeking help.

I only returned to using the VA last spring after suffering a kidney stone. Up to that point, I viewed the VA as a huge bureaucracy that was failing veterans daily. Therefore, over the course of several years, I learned to create some of my own coping mechanisms for Post Traumatic Stress which I believe are helpful, but not a replacement for professional care by a doctor. Please, do not attempt to go it alone when dealing with this issue. Twenty two veterans per day lose this fight when they take their own lives to escape it.

  • Learn to make your world small as best as possible. Do not allow yourself to get caught up in issues beyond your control, or that have no direct impact on your life.
  • Even if you do not believe in God, learn to live by the principles of the Serenity Prayer. Lord, grant me the serenity to accept that which I cannot change. The courage to change that which I can. And the wisdom to know the difference.
  • Practice good nutritional habits. The foods we consume can and will have a direct impact on our health and how we feel each and every day. It is easier to have a better outlook on life when you actually feel healthy instead of suffering from preventable ailments as a result of poor nutritional habits.
  • Exercise on a regular basis. When your body is at its strongest and healthiest, you will feel better about life. Your self esteem is increased as well as your levels of confidence in taking on new challenges. regular exercise has a number of benefits. It can contribute to many positive physical health outcomes, such as improved cardiovascular health, weight loss, and greater flexibility and mobility. In addition to these physical health outcomes, regular exercise can also have a positive impact on your mental health by reducing anxiety and depression.

We can all help prevent suicide, but many people don’t know how to support the Veteran or Service member in their life who is going through a difficult time. A simple act of kindness can help someone feel less alone. If you are a veteran suffering from Post Traumatic Stress and are feeling suicidal, please reach out for help.

God bless and thank you for reading.