EP#33 Olvídate del estrés con la Dra.Jennifer Swain

🌟 ¡Adiós al estrés! 🌟

¿Te has sentido abrumado últimamente? El estrés puede ser un enemigo silencioso, llevándonos a la ansiedad y la depresión sin que nos demos cuenta. En el episodio #33 de "Quita el modo avión", exploramos este tema crucial junto con la Dra. Jennifer Swain (@dra.jennswain).

Descubrimos que existen muchos tipos de estresores y que el estrés está diseñado para dar una respuesta fisiológica a nuestro cuerpo. Hoy en día, estamos expuestos a muchísimos impulsos y presiones que nos afectan de maneras que ni imaginamos, y es importante aprender a reconocer estos estresores y manejarlos para proteger nuestra salud mental y emocional.

La Dra. Swain nos comparte valiosos tips para bajar nuestro índice de estrés y vivir de manera más plena y equilibrada.✨ No te pierdas este episodio transformador, disponible en Spotify, iHeart Radio, Amazon Podcast y Google Podcast.

Sigue a la Dra. Jennifer Swain AQUÍ

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Episode Transcript

(00:00):
Hey, welcome to the plane modeand take off the podcast? For entrepreneurs,
entrepreneurs or women who want to takeoff airplane mode, if you want
to take a turn of your lifeand take off the business of your dreams
or that you have that pause thatstops you, then this podcast is for

(00:21):
you Let' s take off together, this is take off airplane mode and
the host juscar bacar welcome to onemore episode of taking off the podcast mode.
On this occasion we talked with DrJennifer Swain, you have a cardiologist
and lecturer, and we talked aboutthe world of stress, how stress can
be silent or can be manifested thatday by day, and how can it

(00:43):
lead to anxiety or depression? Wetalked about how to tackle root stress and
it gives us a lot of clipson how to deal with it. Today
we are exposed to a lot ofimpulses and a lot of stress in school,
work, day to day and multitasking, so don' t miss this
welcome, Dr Chanfer Swaint. Thanksto you for the invitation. He'

(01:06):
s declared a fan of all thecontent you make on the podcast. Then
delighted and very honored to be heretalking about something that, besides, I
think is super important. Thank youvery much, and yes, that'
s our day to day, notevery day. I think we' re
full of stress and so in thehouse, either in traffic, at work,
at school and sometimes we' realso like these multitasking moms that we

(01:30):
do everything and that we don't take these moments in airplane mode.
I am also the main ambassador ofthe plane mode, because, in addition
to removing the plane mode, youhave to be in this peace, with
you thoughts, it is able tohave time for you and to have your
body in harmony. No, thenI' d like you to talk to

(01:52):
us a little bit about stress.What is it, then look at the
three of you. As you rightlysay, psychological stress is part of everything
' s life is in how werespond to this kind of stress. And
we have different types of stress hoursthat you already mentioned, from work stress,
stress from personal relationships, even thefeeling of loneliness is also a stress

(02:13):
factor. Socio- economic problems,whether we have a sick family member at
home or who depends a little biton us and, of course, the
star at a slightly more acute level, which is the loss of a loved
one. But finally, the threeis an adaptive response, it' s
designed to protect us from something thatthreatens us. So it' s just

(02:36):
a completely physiological response. If wespeak as well as very concretely of the
physiological response, it is the brain, a part of the brain, which
is the limbic system, specifically apart called tonsils, as well as the
friends of Acá. But it's in the brain that detects, or
it' s our stress sensor.Then it detects when we are between a

(02:59):
real threat or a potential threat,which would also often be psychological decretion.
And then what he does is hesends signals to the hypothalamus. And the
hypothalamus is in charge of preparing ourbody through an answer that is called a
fight or flight response, to respondbefore is three, so what the hypothalamus
already does is that it premandates signalsalready to two biological systems that are in

(03:24):
charge of releasing the famous stress hormones, which are mainly cortisol and adrenaline,
which are designed, obviously, sothat we have enough energy to respond to
stress. And also, for example, in this case, adrenaline increases heart
rate and increases blood pressure and itwould obviously be what we would have to

(03:45):
do in a very archaic way torun from danger. Run from danger or
face or fight from danger. Thenthey are States and in turn also the
tonsil sends a signal to the partin front of our cerebral cortex, which
is responsible for modulating stress the sameand tells the friendship to see is not
so much the danger. We're going to lower the stress levels a

(04:08):
little bit. So that' sour regulator. Then he is, as
in very basic way, how stressis generated in the face of all this
kind of stress hores. But ourresponse to stress will depend not only on
the type of stressor, but alsoon our genetics, which is part of
something we already have. The waywe respond to stress and also the resources
we have to handle it to dealwith it, that is, we can

(04:34):
all say how to communicate with stressin different ways. No. For example,
I' m super quiet and Ireally feel like I' m not
stressed out, that I' vehad a thousand things, but sometimes the
body doesn' t know when Ihad public relations training and at the time
I was also being a second master' s degree, it was mom and

(04:56):
then I was the public relations directorof a hotel. Then it was so
much that I didn' t giveit to me. She realized she was
stressed out and my hair was startingto fall off, as well as something
tremendous. So that' s thisway of communicating, for example, with
stress. Maybe someone who' slistening to us is also identifying with me.
I mean, I didn' tknow that was stress until you google

(05:17):
or start asking no, so thereare two guys or how many types of
people that react to this stress.I imagine it could be between anxiety.
I don' t know. Somepeople are saddened by others just like me
who take it out not having hairloss what happens yes, just stress.

(05:39):
There are many who can show youno. There are those who have a
lot of issues of digestive problems orchanges in appetite, from the fact that
you don' t get any hungerat all, until on the contrary,
this is not so with the constantcraving is also very related to that it
generates anxiety when we don' tknow how to respond to that stress or

(06:01):
if we accumulate it and we don' t express it in some way,
because it can also lead to problemsof depression or people who suddenly are very
irritable and don' t know why. Headaches are also like another and super
frequent symptoms. So daily handling withheadache or headache in the afternoons, trouble
sleeping, problems with memory and concentrationand obviously also even some manifestations in the
skin or hair that falls hair orstart to come out, such as some

(06:27):
rashes on the skin red skin.Also, and obviously it can also over
time lead to other complications, suchas, for example, someone starts with
high blood pressure, with some alreadyheart problems and so on. But initially
our body speaks to us. Thenour body has different ways of manifesting things

(06:49):
that we may be guarding, andwe are not expressing or handling in the
right way, as in your case. It happened to me, for example,
it happens a lot to me thatI start to strain the whole body
and then I start with neck painsor back pains. Then I think it
' s one. How we respondis different and also the way that stress

(07:13):
is manifested is different in each exactperson and your patients, for example,
what you recommend to them to decreasewith the stress they carry, as there
are different ways to manage stress.Not one first recognize the symptoms and that
recognize how our body is expressing itand is the first step to be able

(07:33):
to take action two. And somethingthat is fundamental, because not only for
stress management, but for health ingeneral, would be exercise. Perform physical
activity on a regular basis. Breaka bit with the monotony of our daily
activities, change a little the focusof our attention and can also go hand

(07:53):
in hand the exercise of some breathingtechniques. Mindfulness also has as much evidence
in the center in the sense ofreleasing stress and even regulating blood pressure and
heart rate. From the hand ofthis also the feeding. Sometimes stress,
not just directly. Because of thisresponse of adrenaline and cortisol it is that

(08:16):
it causes damage to our body,but it can also do so from which
it generates behaviors that are not sohealthy. Then people who smoke or drink
too much or who feel like thingsthat are not so healthy, then brought
healthy eating. I may not beable to prevent us from developing stress,
but there are things that you cancause stress to exacerbate, such as processed

(08:39):
foods, such as caffeine, inexcess, obviously, the use of alcohol
and drugs. So reducing the consumptionof these substances can also help the system,
stress and even stress too. Excessstress can also affect our immune system.
Then all of a sudden they're people that I' m getting

(09:01):
sick of every bit, et cetera. Not then healthy feeding will also help
your immune system. No other wayI tell you to do so is also
as a proper management of your time, setting priorities that you learn to say
no. Another fundamental thing is tohave a good quality dream, which is
recommended by different associations, including theMike Anheard, between seven to nine hours

(09:24):
of sleep and if you can havea sleep routine and already, obviously,
talk to specialists in case it comesout of our exact hands and this thing
you say about the immune system isawesome because it happened to me too that
I started to get sick of fluevery week, that is, horrible.
In fact, they had to removemy anginas from how serious it was then.

(09:46):
Yes, it is true that stressis actually, even though those of
us who believe that we are notstressed and that we are not being attacked,
may be attacking us and attacking usin other ways. And here I
would like to ask you about itthe consequences of not reviewing our degree of
stress and not controlling it and notdoing something to be calm, because look

(10:09):
in the short term if there aresituations where acute stress can trigger problems in
people who already have some risk factor. Not speaking in cardiovascular matters, specifically
what I see, there are nopatients who, due to very intense acute
stress, can chain strokes or cerebralvascular events. There is one thing even

(10:30):
that calls you broken heart syndrome,which is completely real that in people with
suddenly very high levels of stress,such as, it can be a loss
of a relative, it can triggeran impact or something called stress cardiomyopathy or
syndrome. With zudo that is heartfaya, but the problem is chronic stress
and it is the one that wedo not realize, because, although adrenaline

(10:54):
and cortisol are designed to protect us, having persistently high levels of these hormones
favors inflammation in our body and thedevelopment of metabolic problems. How diabetes,
how hypertension, how obesity and thatare the main causes of death in the

(11:15):
world, which are cardiac infarction andthe cerebral vascular event. In fact,
stress. There is a very largestudy that identifies the nine main risk factors
to have an impact and within these, psychological stress is one of those nine
factors as well as diabetes, what, hypertension, what smoking. It'

(11:39):
s just as important that we identifyhim. I ask all my patients how
they sleep, how they feed andtheir stress levels, precisely because I know
how important it is for the developmentof cardiovascular diseases and how they can increase
the risk of death. In fact, I think it' s part of
the lifestyle that young people now leadthat we' ve seen an increase in

(12:01):
cardiometabolic diseases and heart attacks. Anda lot of this is also related to
stress, so you' ve alsoreceived, that is, you' ve
come as more patients in younger ages, advanced ages, that is, this
is already something you have to beconstantly accepting. Yeah, yeah, yeah,
yeah, I mean, I seea lot of young people with very

(12:22):
high levels of stress and it goesvery well with unhealthy lifestyle behaviors and that
in the long or mid- term, even in the medium term, can
lead them to develop some problem.They change exactly hears and what CHECKPS you
recommend to make us annual or everybit, and what we have to pay
much attention to, because look thereis a little variable. Yeah, it

(12:45):
' s also important to consider familyhistory. If we have some genetic load
to develop some problem, then theyounger the better, but something that is,
like, maybe a routine checkop.There are different depending on where we
do it, but from the startI would say to know our numbers.
Not then, from the age oftwenty it is recommended to do cholesterol tests

(13:09):
and, more or less from thatage also start to check blood pressure levels
and glucose figures. Not then.Very important numbers that we have to know
are that with sterol, with allits variants of good, bad, blood
pressure figures, glucose figures and someparameter that I indicated to hoable about our
weight, which would be the mostused, would be the body mass index.

(13:33):
Then start by knowing those numbers moreor less since you were twenty.
It' s never too early andit' s never too late. And
from there, every time you doit can be a little bit variable.
If everything goes well, every fouror five years we can re- measure
our cholesterol. But ideally if youalready start getting upset, at least if

(13:54):
you do once a year levels ofcholesterol glucose and that reg us in blood
pressure. Not because most of theseproblems do not give symptoms. So what
we see is the exact complications.Yeah, if we don' t measure
it routinely. Hey and what's your opinion about vitamin supplements, how

(14:15):
do we know you do not?I mean, I' m the one
who' s buying all that vitaminof I don' t know what this
is and I don' t knowthat it' s okay anymore, that
it' s wrong. When Itake them or mega, you know how
I' m already getting a lotinto this topic and how do we know
that I don' t? That' s a super controversial point, especially
because they' re very fashionable rightnow. The reality is that few supplements

(14:39):
have been shown to have some benefitin feeding. If you have a healthy
diet that includes everything, you wouldn' t actually have any reason to supplement
yourself unless it documented a real deficiencyof some nutrient. Now there are some
exceptions, for example, in thecase of omega, three that are the

(15:00):
ones that have a little bit moreevidence especially in people if you don'
t have a good contribution of omegathree in your diet, which should be,
for example, at least eat somewhite fish or, for example,
tuna salmon or chia three times aweek, which are the foods that have
very good omega three contribution. Butif you' re not doing that,
so can I help you with anomega- 3 supplement, especially for those

(15:24):
with high levels of trilterium, whichis the ones that help us a little.
Now there are others, for example, magnesium, which can in some
cases help patients who have insomnia orhave a little anxiety. The rest.
The truth is, I mean,if you eat well and you eat everything,
you don' t have to supplementyourself, you' re not spending

(15:46):
more than it' s going tobenefit you. Many of these supplements have
no solid evidence, that is,we receive a medicine. It' s
because it comes from many studies,in more than thousands of patients. What
we know or have, although itcan vary from person to person, we
know more or less how the medicationwill behave and already supplement the most naturistic.

(16:11):
Everything has an effect on our body. No. So, the reality
is that, the less things we' re in there consuming that they don
' t come from the most naturalfood is, the more accurate it is.
So how important it is to realizewhat we' re taking, what
supplements we' re taking. Thetruth is, I mean, I'
m like, like, perfect fish, everything you say. I think I

(16:33):
fulfill everything to the letter and Ithink that if I' m taking supplements
more the same and can even becounterproductive exact, there are some that can
even be counterproductive, many that aren' t. We don' t even
know very well that what it contains, i e it equals it doesn'
t have the approval of the FDAor some other institutions, so that we

(16:56):
can actually know the portion of whatthey have, which is what they contain.
He has spent a lot of timewith his even very famous, one
that is the best known, theHerval Light, which was long time associated
with cases of hepatitis so fatal.So that' s one, or,
for example, a lot of patientscoming in who suddenly come in with tackikardias

(17:18):
because they were using some supplement orsomething that has the thyroid monkey So the
reality is yes, you have tobe very careful with that kind of thing.
Then yes, always if you arein doubt, there is no way
to advise with a nutrition specialist tosee if in your particular case you benefit
from something. But it' snot like a recipe or one s speedsl

(17:42):
isn' t perfect. Hey youmentioned a theme that I love, which
is mindfulness, not here and nowhow it' s practiced right now,
you mentioned that you recommend it toyour patients a lot, not that.
Above all, it is so importantto have our concentration where we are,

(18:03):
what we are doing and to bestopping talking so much to our brain.
I don' t think I knowif you or those who are listening to
us. I practice all day talkingto my brain and sometimes I think that
is too tired, especially to peoplewho are very creative like me, who
are not paused how it is achieved, because I think this is an indispensable
factor to be right with yourself,yes, just mindfuronets is full attention.

(18:32):
Not that we are in what weare doing, we are only there dedicated
at that time to being so.They practice a lot, for example,
with smells or flavors. Don't mean there are mindfleets, even that
with your coffee rate, I lovecoffee you and you sit down to drink
your coffee rate, enjoy from thesmell pay attention to the flavor when you

(18:59):
take it. You' re justlike that at the time, and you
talk a lot about your internal stimuluscase. Don' t mean your mind
goes about a thousand an hour.But the truth is that now the problem
is that we are subject to thousandsof external stimuli. Not then what,
if the cell phone, what,if the radio, what. Yeah,
we' re talking at the sametime to I don' t know what.
I mean, the famous multitasky isterrible. It' s not the

(19:23):
opposite. What we should be doing, which is full attention, because you
' re not developing a hundred inthe activity that you' re doing and
at the same time you' rejust overstimulating and that creates stress. You
' re in a constant state ofalert. So, with the coffee example
I really like, but that canbe tried when you' re reading.

(19:45):
At the time you' re obviouslygoing to be a much more effective use
of your time if your attention isspecifically focused on that exact activity even yes
and I see it as you putit there you take off the plane mode,
but sometimes you also have to putit and I' ve done it.
I even tell my patients that also, when I have to concentrate and

(20:07):
finish something that I have like adeadline or something literal, I put my
cell phone in airplane mode, evenif it is and I as a doctor
that sometimes costs me because and ifthey talk to me and I don'
t know what, but I sayit doesn' t matter. It'
s an hour I' m gonnahave. If I' m not instagram
that mail you already sent me,I don' t know who a message
and I want to solve this inthe minute. Not then is that space

(20:27):
nothing more for the activity I amperforming. Yes, and that in fact,
that Council is the best, whichis the best they can do.
I practice it all the time tomake things happen in my life, because
I have to do so many things. Since I' ve been studying this
with my kids, millions of things. I' m going to the gym,

(20:49):
I have to put my phone inplane mode. If I' m
going to do a task, Ialso manage my schedule. Super well because
I started working with an agenda isthat I really got to organize myself better
and I don' t have youlike that stress burden that sometimes you'
re having a lot, that Ihave to answer to such a client or
that I have to talk to sucha person. Then you just go feeding
your stress and over- stress andend up doing nothing. So I love

(21:14):
this advice and the truth is thatI' m going to treat it with
the mindfulness of coffee, because I' m also boss. Thank you so
much for that doctor tip and goodto close. I don' t know
if you' d like to addanything better. I think there is one
thing that I, who am acardiologist, use a lot also because they
are the eight essentials to maintain ahealthy heart, but it applies to the

(21:37):
general to lead a healthy life.And that' s how you handle the
American heart and it' s toknow your blood pressure books, to know
lucosa' s clucifat, to knowyour cholesterol figures, to maintain a healthy
weight, to perform physical activity regularly, a dream of good quality. Now
that others are missing me, adream exercise, I missed a little bit.

(21:59):
Right now, I' m tellingyou what the others are that I
' m missing, that' seight. But the point is, I
' d include it. It doesnot include amakanhead yet, but it would
include stress management or mental health care, because it is fundamental. From there
comes a stream of problems. Thereare the other two not smoking, obviously,
and the exact healthy eating, andwhat you mention about mental health is

(22:25):
so important. I don' tknow why there aren' t so many
mental health campaigns in Mexico. Inthe United States we are bombarded every day,
because the truth is that yes,I do see that there is too
much stress because there is too muchcompetition. So yes, you need to
regulate this whole subject and bring abouthealthier mental health. I love this thing

(22:49):
you' re saying. I thinkit' s perfect to close and leave
this conscience. I don' tthink there are taboos because I think what
you mention in Mexico is that there' s still a lot of taboo here
and suddenly it happens to me thatit' s difficult, depending on the
type of patient. You read thema little bit to see when and how
you touch the issue of mental healthwithout feeling it like you' re telling

(23:11):
them that they' re crazy orso that' s going to the psychiatrist
isn' t bad and I thinkyou still see a lot here in Mexico,
at least in this exact way,because thank you very much, Dr
A Jennifer for being with us.I love this interview and the truth is
that I think it' s goingto help many of us to be less
stressed, relax and, if wedon' t get help and, above

(23:36):
all, get close to doctors andpeople who can advise us on how to
manage our stress and we can leada healthier life. You heard Dr Jennifer
' s tips Let' s leada healthier life. Let' s clean
our minds, put ourselves in airplanemode, and let' s all take
care of ourselves. Thank you verymuch, Doctor. It' s a
pleasure to greet you. Oh,thank you, enchanted, enchanted, I

(23:57):
send you a strong hug. Thisis a cheap plane and I' ll
see you in the next episode.This is a dumb plane and I'
m Jos Carvajal. Look for uson social media like airplane kitemode or as
jorjal. See you in the nextepisode.