Natural Ways To Eliminate Stress by Press For Cause

SQUASH YOUR STRESS Natural Ways to Eliminate Stress and Anxiety

You can gain back years in your life

Let me ask you a question: Are you under stress? Chances are, you experience stress or anxiety on a daily basis from everyday worries; the never-ending bills, work, family, friends, relationships and health. For the large proportion of our population, living in this state of mind is considered a norm and something we don’t need to address at the forefront. We don’t take into strong consideration the effects of our stress induced thoughts have on our well-being. I mean, why should we right? We have other more important things to think about like providing for our families or even how we’re going to make it through the next work day. Imagine driving a luxury car..and the warning lights on the dashboard light up. You ignore one, keep driving the car and then another comes on. You ignore that one...you keep driving thinking it can last until you can get it checked..one day the car breaks down on the road. Now you have no choice but to bring it to the garage and pay a hefty price. Except if this was your body, you may not get a second chance. Unfortunately, people actually check in with their luxury cars more often than their own body. I get it, I’m a victim of chronic stress myself until my health was affected, nervous breakdowns was expected and everyone around me could just feel the tension in the room. I did not like who I was becoming. Uptight. Bu I didnt give myself the time to address is because there just wasnt enough time. Sound familiar? There’s just not enough time.

So now that weâ&#x20AC;&#x2122;re clear most of us are stress-o-paths, especially women, the next question is: What are you going do about it? Right now, this moment you may be under stress or maybe you have a situation in your life that keeps popping up uncomfortably that you know is going to leave you stressed-out again. Just the thought of it is stressful, right? Iâ&#x20AC;&#x2122;m with you and I would like to talk a little bit about stress, and what is really going on in your body as you worry each and every day. The good news is, all is not lost. There are things you can do to alleviate, eliminate and reverse the damaging effects. But until I tell you...

Where on the stress scale do you stand? Here are a few tests put together by research parties.

Results: if your score is 30-50, you have early warning indicators that your adrenals are starting to weaken If you score is between 50-80, your adrenals are taxed !

If its over 100, you are suďŹ&#x20AC;ering from adrenal exhaustion

In the test below, you add up the scores beside all the events that you have experienced in the past year. If your results are below 200, you have low risk of a near future illness. If you scored between 201-300, your odds of getting sick are moderate. If you scored between 301450, a high risk concern is indicated. For over 450, you are at a very high risk of imminent illness.

Your not the only one According to 2009 studies, between 25-40% of tweens are experiencing symptoms of stress including: headaches, insomnia, irregular appetite. Less than 15% of parents are aware their children are experiencing these stresses. Tranquilizers, anti-depressants anti-anxiety meds account for 25% of all prescriptions.

The World Health Organization has estimated that by 2020, depression due to stress will be so prevalent that only heart disease will affect a greater number of people. According to the 2010 Canadian Community Health Survey, nearly 24% of Canadians aged 15 or older reported that most days were extremely or quite stressful, up from 22% in 2008. Women were more likely to report stress, particularly in younger age groups. Overall, one quarter of women reported that most days were quite or extremely stressful, compared with 22% of males. 90% of Canadians aged 18-24 years old are said to be going through extreme stress (National Survey 2012) I’m not typing this to scare you. But it is important to be aware that this is an epidemic across all ages and education is key to shifting the state modern day society is in.

The physiology of stress Just a bit of knitty gritty. The study of the body is divided into two categories: anatomy and physiology. In a general way anatomy is the study of STRUCTURE; of what can been seen with the naked eye like bones, muscles, organs, glands and so on. Physiology is the study of FUNCTION; what can’t be seen by the naked eye so it is the younger science. Until the development of technologies like microscopes and thermographic scans, this aspect of the body was unknown. The study of physiology has led to so many breakthroughs in medicine and has also enabled us to know fairly precisely what happens when we are under stress. What happens in the cells, hormones, chemical constituents of the blood and so much more are all a part of physiology. It was Hans Selye M.D., a pioneering researcher who mapped out the territory of stress. Dr. Selye discovered three endocrine glands that are involved in physiological stress reactions: the hypothalamus-pituitary-adrenal axis. The most important of these for stress are the adrenal glands. The adrenal glands sit on top of your kidneys. They secrete the three “stress hormones” adrenaline, nor-adrenaline and cortisol that are responsible for our stress reactions. With increased cortisol means decreased DHEA, which ultimately affects your cognitive performance. I know, bear with me.

Too much of a good thing Your mother was right: Moderation is the key to everything. Isn’t it nice to reward yourself with that piece of chocolate or cake once in a while? But we all know what happens if once in a while becomes a daily habit. Before you know it you are looking for a new wardrobe because your clothes don’t fit anymore. Not the kind of new wardrobe you were looking forward to either. Well…stress is kind of like that, too. Stress reactions are natural, yes. I did say natural bodily function. In small amounts, it is good. When you are under stress, the adrenal glands secrete those stress hormones I mentioned and they enable you to access lots of energy in a short amount of time. Stress is also called the “fight or flight syndrome.” In a challenging situation, you may need the sudden burst of energy that stress hormones help release so that you may fight or take flight as the case may be. Say, if your dog or turtle runs out onto the street and a car is heading right towards it, your instinct is to run as fast as possible, or shout, whichever your best at. The downside of stress is the familiar feeling of being drained and the energy sucked right out of you after a confrontation. In the middle of a confrontation we were operating with peak intensity. After, we feel terrible (and not just because of what we may have said or done). If we do this enough times, this is known as adrenal fatigue. Big no no.

You still with me? Great. Let’s move on. I like to divide stress into three types: Acute, Chronic and Traumatic. Similarly, acute, chronic and trauma are general classifications of illness as well. An acute illness is like a cold or flu. It is short, intense but over in a relatively short period of time. A chronic illness is like cancer. It is progressive and develops over a long period of time. It can be “silent” for years with few symptoms until it is well-advanced and at that time, it is usally too late. Acute stress is stress that may be very intense but it is over and gone quickly. This could be an argument with someone at work or somebody you do not have a deep emotional attachment to. You may still feel awful after but there is an easier and quicker recovery time. Chronic stress usually revolves around an internal or external conflict that does not go away and persists for a long period time. Many people who experience chronic stress actually have multiple stressors piling up in their lives creating a “toxic load of stress.” It is the experience of either single or multiple conflicts that persist in length and duration. It may occasionally include events of acute or traumatic stress. One of the common features of chronic stress is that we attempt to deal with it by adapting to its presence in our lives. We just tolerate it. This is like somebody who injures their leg and thereafter walks with a limp. Emotionally, we start to “walk with a limp.” This alters our attitude and behaviour. We may become emotionally closed, irritable, angry and pessimistic as a matter of course. This is the emotional equivalent of chronic inflammation. We make a wall around our conflict that enables us to function (called “homeostasis”) but often without even being aware of it, we are functioning on a lower level. We are now moving farther away from state of joy, which is really our natural state of being. This is not to judge those under such stress. It is part of our survival instinct to emotionally and physically survive before we resolve the inner or outer conflict we are dealing with. Traumatic stress is the most damaging of all forms of stress. It is a form of acute stress that always lead to chronic stress as an after-effect. There is even a name to this form of chronic stress !

following a traumatic event: “Post-Traumatic Stress Disorder” or PTSD for short. Traumatic stress is caused by events that strains or breaks our ability to cope to the maximum. It always involves some form of shock. Some common events that trigger traumatic stress are: being a victim of or witnessing serious violence, loss of a close loved one especially if is sudden and unexpected, chronic illness, being in an accident, divorce, being fired from a job, family breakdown. A traumatically stressful event can lead to chronic stress over time. It is said that if you live long enough you will experience tragedy and the longer you live the more tragedies you are likely to experience. This may sound pessimistic but it is not, it is real life. When life serves you up a messy breakfast, lunch and dinner, surviving another day is your equivalent of winning a gold medal at the Olympics. If you have been there like I have you know what I mean. But remember, your perception of each event in your life can make the difference between stress and being grateful for a learning experience. Which one are you?

Stress ands its siblings There are a number of emotional conditions that often live together with stress under one roof— yours! People often, though not always, will report some of these other emotional conditions when under stress. These include FEAR, anxiety, grief, depression, overwhelm and insomnia. If you check back in your memory you can usually spot fear when under stress. Chronic stress often translates fear into anxiety. Anxious people always have stress in their life. It is a response to past or present stress. Grief is not caused by stress but stress is often caused by grief. Grief is a response to serious loss such as a loved one, a job or a relationship. Inability to cope with traumatic or chronic stress is a major factor in depression. “Depression is anger turned inward” as they say and often unresolved stressful events leave a trace of anger. If we are unable to find

closure with our emotions around a certain stressful event or situation, short-term anger may be-

come long-term depression.

Stress’ Ugly Children Researchers have mapped out the effects of stress in other ways. Chronically elevated stress hormones, especially Cortisol, have many unhappy side-effects. Most important of all, chronic stress suppresses the immune system. Since the immune system is responsible for fighting foreign invaders like bacteria and viruses, it is reasonable to assume a co-relation to chronic stress and increased rates of infection during cold and flu seasons. The immune system also deals with internal threats like cancer cells and while there are multiple underlying causes for cancer, some researchers have found a co-relation between traumatically stressful events and cancer. Inflammation is also an immune function. While inflammation may usually have another primary cause, chronic inflammation may have stress as an underlying co-factor. Researchers have also found a relationship between stress and weight-gain. There appears to be two different angles on this. One, elevated cortisol can increase insulin levels as well as block the release of leptin (play a large role in fat burning). When insulin levels are chronically elevated, the body stores more fat which produces more insulin. It’s a vicious circle. The second angle is sleep-deprivation. Researchers have found that having less than adequate sleep—which should be six to eight hours of uninterrupted sleep—can be a factor in weight-gain. Because chronically elevated stress hormones are a major factor in interrupted sleep we have another

connection between stress and weight-gain. Bet you didn’t know that lowering stress levels can

help you lose weight? Cardio-vascular disease is another set of illnesses that can be triggered or worsened by stress. High blood pressure and heart problems may be exacerbated by stress though it is important to realize that there are usually other factors. Memory loss is often affected by stress. Did you know a reduction in stress and increased coping skills can improve memory? Insomnia or sleeplessness is a very-common side-effect of stress. We are all familiar with the situation of not being able to turn off our thoughts at night after a stressful event and therefore unable to sleep. But there is a physiological side as well. Elevated stress hormones can persist in our system even after the initial event leaving us with a sense of “being pumped-up” or in “fight or flight” state. We may be exhausted on one hand but unable to sleep on the other. Hormone deficiencies also occur which then leads to a host of other problems. Women, important to know...menopause depends on our adrenal glands for the majority of estrogen production. If our adrenals are too busy repairing other damage, menopause maintenance is put on the back burner. I do have to mention stress ages you really fast! It shortens what we call telomeres, which are DNA sequences that get shorter everyday when a cell divides. A longer lifespan is associated with longer telomeres. Researchers at the University of California find that stress shorten telomeres, accelerating our cellular age by 10-17 years. On the flip side, you can decrease your cellular age by adopting a healthy lifestyle. Essentially, most if not all of chronic diseases is an end result of stress. What I’ve read (in Sam Graci’s book) that is interesting are studies that show people who have multiple personalities that show different illnesses with each personality! One doctor in Pheonix was talking about one personality who had musculoskeletal disorder and that person’s body

changed right in front of him. That just goes to show you, our bodies really do follow whats in our minds. In fact, the effects of emotional distress can be seen on a brain scan.

The Buffer Zone Let’s face it: we are always going to face stress. No matter how much we may try to minimize ways to deal with it. I bet you like that. So I am going to throw a life-jacket to those of you who are being threatened by drowning in the Sea of Stress. Ready? What I would like to do is to introduce some things that will help to buffer stress reactions. This is not removing the cause which may be the ultimate solution. However, in between resolving the causes of stress in your life and the stress itself is “stress management.” Didn’t you just go “ugh” when I said Stress Management? I can’t stand that term. Sounds so clinical. Just the idea of managing something else gives me stress. So the term is not too important but the information I am going to give you is. There are actually two or three different models of stress reduction. The first gets you prepared ahead of time. It focuses on training you to be able to induce what stress-reduction researcher Herbert Benson M.D. called a Relaxation Response. It can also include other more general preventative health measures such as good nutrition, exercise and emotional balancing. The rationale for preventative stress reduction is to imagine you have a very expensive car like a Jaguar, a Ferrari or a Mercedes. (C’mon, don’t grunt because it’s not in your garage for now) Suddenly, you have an emergency and you hop in your car to fly away but soon realize that the gas tank is almost empty. You neglected to fill it up the last time you used the car. At this point, it doesn’t matter how expensive the car is does it? Without gas you will go nowhere. Preventative stress reduction is like the gas in a car. Training yourself in techniques that short-circuit stress reactions before they happen is like money in the bank. In an emergency you have “savings” you can take out, you have gas to fuel your get-away. Ok, back on topic. The more you practice living ‘well’ the more you can handle unexpected stressful events. You have enough energy for those moments where your body needs extra supply. The second model of stress-reduction includes things you do after the fact. It can apply to acute, chronic or traumatic stress. Perhaps I will call this remedial stress reduction after “remedy.” I don’t want to keep any secrets from you so I am going to let you know ahead of time that all methods of preventative stress-reduction can work as remedial stress reduction, too. The differ-

ence is that there are additional things you might do after the fact in an acute, chronic or traumatic stressful situation. In fact, they might be necessary to do. Finally, what do you do in the midst of traumatic stress? I wonâ&#x20AC;&#x2122;t call this a model, well, o.k. perhaps I will call this emergency stress reduction. But note in advance you may not be able to induce a relaxation response in these situations. The goal is quite different. It is called emotional, physically and spiritual survival.

Preventative Stress Reduction Techniques: Tapping Your Inner Resources A strong economy always mean a higher quality of life in a country. What makes an economy strong is the presence of economic resources. They could be natural resources from mining, forestry or agriculture or less tangible resources such as a highly educated populace. What is common in all of these are that resources are only useful if they are developed. You can have great resources but if they are not tapped and developed therefore, will likely not grow the economy. In a similar way, human beings have their own inner economy that can lead to a higher, personal quality of life. An individual who has taken the time to develop their inner resources or personal power will feel better generally, but also be able to cope with stress more effectively. One of the best tool to tap your inner resources is through meditation. Meditation is usually done as a spiritual practice as a way of realizing the profound meaning of your religion or spiritual path in your own being. But in recent years, researchers such as Herbert Benson M. D. and Jon Kabat-Zinn M.D. have explored the benefits of meditation in stress reduction. Dr. Benson discovered that all forms of meditation will induce what he called the Relaxation Response though some were better than others. Dr. Kabat-Zinn developed a form of meditation from basic Buddhist meditation called Mindfulness-Based Stress Reduction. This is now used routinely in hospitals, clinics and other settings.

So what is meditation? Meditation is the exploration, development and refinement of your inner state of being. You could imagine your inner state of being a triangle with three dimensions: 1. Body and Energy. 2. Emotion and Feeling. 3. Mind, awareness and consciousness. Every specific meditation practice focuses on one of these dimensions as a starting point. Since one part is connected to the other part, the other two dimensions will get worked out as well. You do not have to be crossed legged and ‘umm-ing’ for an hour to be in meditation mode. Activities such as yoga, tai chi, qigong are some practices that induces meditation mode. If you don’t have time for that, you can even be doing chores. What matters if being present, being in the moment with all thoughts ceased. If you can remember, breathing slowly and deeply through both nostrils for one minute can reduce emotional, mental, and physical anxiety by 70%. In fact, Robert Wallace, a physiologist, measured that meditators who’s been meditating for 5 years plus, were 12-15 years biologically younger than their chronological age.

Schools of Meditation There are a number of popular meditation schools you might want to check out if you are interested: • Insight Meditation: A school of Buddhist meditation popular in south-east Asia and the West. Usually there are three practices: Shamatha (Calm-Abiding), Vipassana (Insight) and Metta (Loving-Kindness).

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Centering Prayer: A school of Christian meditation developed by a group of Catholic monks for the general public. It integrates centuries-old monastic traditions of prayer and scripture-based meditation with depth psychology. Ashtanga Yoga: The eight-limbs of yoga having body-oriented Hatha yoga, breath and energy-based Pranayama, and mind-based Dharana and Samadhi meditation. Kundalini Yoga: Works with the subtle energy bodies with physical and mental techniques. Qigong: Trains Qi (energy), Yi (mind-intent) and Shen (spirit) to integrate self and Cosmos through exercises including the body, energy-field and consciousness. Zen Meditation: All schools having basic mindfulness (Japanese: Shikan-taza) and sutra chanting as a base. Some schools include Koan (illogical puzzles) practice. Christian Meditation: Developed by John Main as a Christian mantra practice. Kabbalah: Jewish mysticism including Prayer-Centered Meditation such as Hitbodedut, and Yichudim (Visualization Practices with the Divine Names). Tibetan Buddhism: Include many forms of meditation including Shamatha, Vipaassana, Eight Yogas of Naropa, Mahamudra and Dzogchen.

Emotion Freedom Technique Emotional Freedom Technique, as the name suggests, is a way to free yourself from unwanted emotions and unblock resistance. It was created by Stanford engineer and performance coach Gary Craig. It is considered one of the breakthroughs in modern psychology and is used by many experts around the world. Widely known, Drs Phillip and Jane Mountrose are one of the top educators, alongside Gary Craig, on EFT with books and multi-media available. It can easily be learned, I actually follow an expert by the name of Margaret Lynch on youtube. It works tremendously well for anxiety, stress, fear, low self confidence, other emotional blocks as well as physical discomforts. Through an unusual but scientific routine of tapping with your fingertips on a series of points on the body (through the energy meridians), blockages are released. These blockages are usually created when you think about emotionally disturbing circumstances gathered through your lifetime. Once balanced, you cannot get upset about the circumstance as the charge is no longer there although the memory is. Now how’s that for stress relief. Some examples of blockages that have been cleared from this technique are: fear of public speaking, phobias, emotional trauma from physical abuse, depression, anger, insomnia, addictions, financial worries, headaches, allergies, physical pain, etc. So, using the 3 middle fingers of one hand, you can tap these points [while saying certain affirmations that relate to your specific emotion]: the inner side of the other hand, top of the head, !

eyebrown point, side of the eye, under the eye, under the nose, chin point, collar bone point, and under arm point.

The purpose of saying phrases is to bring you into that emotion and then to have it cleared. An example is “Even though I have this deep depression, I deeply and completely accept myself.” Even if you do not believe the affirmation, routinely saying it will have benefits. One of best techniques I use is similar to EFT but its called the Neuro Tapping Protocol by Dr Robert Anthony. Its faster to do and can reach your subconscious levels.

Exercise

Yup, that’s an obvious one. But I’ll remind you again. Put some running shoes on and get moving! Or get your 3 year old toddler, grandchild, !

niece, nephew, and play. You do not have to be an Olympic athlete, just start somewhere. Living in such a convenient society sometimes has gotten us really lazy. Exercising is beneficial on so many levels, if it’s one thing you can take away today, just please walk an extra few minutes a day. So how does it related to stress reduction? It improves blood flow to the brain, which then moves toxic substances quicker. (When we think so much, the neurons are hyper active and can produce toxic waste products). Exercise also releases endorphins which produces happy feelings, therefore decreasing physiological responses when under pressure. Studies also show that exercise can also improve symptoms related to mild depression and anxiety. Also, it is found that exercise can erase the connection between stress and telomeres! That alone can save me some supplements. With so many activities to choose from, there is no excuse not to get moving.

Be in nature There’s a book by Dr Selhub and Dr. Logan that talks only about how nature has a positive effect on our brain. I thought it’d be boring but it actually some interesting facts. Studies in the Journal of Environmental Psychology confirm subjects (across healthy individuals & children with ADD) watching scenes of nature as well as physically walking through nature decreased the physiological stress markers. It also shows there is a direct cognitive replenishment. There are other studies that show having a few plants in a room improved performance (memory, behavioral) scores by 10-14%. Surprisingly, having too many plants decreased performance. (Perhaps, it was too relaxing!) In addition, scientists say plants & trees give off phytocide, which help regulate hormones and increases immune function by improving natural killer cell activity.

Foods that combat stress As important as exercise is what you put in your mouth. So cliche. You are what you eat. Then I must be chocolate. Look, we all cheat. That won’t stop. I’m not a nutritionist so I can’t really give you a protocol. Just know that processed foods can increase depression and anxiety by 30%. Researchers also find that drinking 16 ounces (thats 2 glasses) of soft drinks a day is associated with 60% greater chances of depression. Basic suggestion? Large population studies show that a Mediterranean diet (nature based) is associated with protection against cognitive decline in older adults. Here some foods that are known to reduce stress.

Blueberries & Oranges- studies show vitamin C regulates blood pressure and cortisol levels as well as boost immune system Sweet potatoes- full of beta-carotene and other vitamins, they can inhibit carb cravings Almonds and walnuts- packed with the B and E vitamins, and anti-oxidants which can help with the damage from stress as well as stabilize mood Chicken & Turkey- has L-trytophan which is an amino acid that releases serotonin, the feel good chemical. Think back to when you ate half a turkey over thanksgiving. Zzzzzzzzz Spinach- good source of magnesium which has a relaxing effect. Salmon- high in omega fatty acids that regulate cortisol and adrenaline Avocadoes, celery- helps lower blood pressure Green vegetables- really, I have to say why?. Ok ok, collards and kale for instance, have riboflavin and some B vitamins that help maintain and balance mental states Fish- containing some of the B vitamins, particularly B12 Broccoli- rich in folic acid which can lower anxiety, help with depression and feelings of panic Black eyes peas, pinto beans, white beans- has thiamin which helps with short bouts of depression If you want specifics in which foods to eat to target the four critical chemicals in our brain, a great book to have is ‘Younger (Thinner) You Diet’ by Eric Braverman, MD. He goes into details on how we need to have a balance of dopamine, seretonin, acetylcholine and GABA to ensure our body has enough energy to combat food cravings as well as cortisol levels. For instance, with a deficiency in dopamine, you can experience symptoms such as low energy, fatigue, slow metabolism, increased cortisol, and food cravings. Full blown deficiency in dopamine is Parkinsons. Here’s the key: eating foods high in tyrosine (which is a precuros to dopamine) will increase your resistance to stress and is one of our bodies’ natural pain reliever. Your daily intake should be at least 1000 mg of tyrosine. Foods include: beef, chicken, cottage cheese, duck, eggs, granola, turkey, wheat germ, whole milk, wild game, yogurt, tea. You can also increase your leptin levels which when released, dopamine production increases. Leptin foods include: broccoli, apples, unsalted almonds, spinach, carrots, egg whites, salmon. Gaba functions as our brain’s calming agent as well as pain management. When we have deficient levels of Gaba, our anxiety levels increase since our electrical signals are sent in pulses in!

stead of a consistent stream. It is also associated with overeating and lack of portion control. To boost your GABA levels through foods, choose those rich in vitamin B. Just to name a few, bananas, brans, beef liver, beets, grapefruit, halibut, kale, lentils, mangoes, nuts, oats, oranges, spinach, teas. Spices include: caraway, cilantro, cinnamon, cloves, coriander, lemongrass, oregano, paprika, poppy seeds. Seretonin is the brain chemical that makes us feel good but levels decrease as we age. A deficiency can cause insomnia, depression, night binging, low self esteem, or bouts of aggression just to name a few. Not a pretty picture. So the key here is to eat food high in tryptophan since it induces the creation of seretonin. Foods include: avocadoes, chicken, chocolate, duck, egg, granola, rolled oats, turkey, wheat germ, yogurt. Spices include: saffron, marjoram, peppermint, spearmint, dill, nutmeg, licorice, tumeric. This is the only neurotransmitter that does not decline dramatically, so those over 45 may tend to have a dominance of seretonin. That increases biological stress and cortisol levels. This leads to slower mental processing, energy decline, sexual dysfunction, etc. Acetylcholine basically monitors our brain speed by providing it with internal lubrication. It controls creativity, self esteem, insight, memory, reading, sensory interpretations etc. Stress and poor diet decreases this brain chemical which essentially is what Alzheimer is about. A deficiency in this brain chemical leads to not only fat cravings but a drying out of your brain, leading to memory loss, attention issues, paranoia, frequent urination, sexual dysfunction, dry skin, slower mental processing (brain fog), mental fatigue, insulin loss. Suggestion: Adequate amounts of choline (425mg/day for women and 550 mg/day for men) and lecithin. Found in olive oil, lean meat, eggs, avocados, nuts, fish oil, grape juice, celery, soybeans, tofu, wheat germ, broccoli, cabbage, asparagus. Lecithin helps to synthesize choline, also found in cauliflower, liver, soybeans. Tumeric spice also stimulates acetylcholine production. I just had to include a little bit of information on our 4 major brain chemicals because I think its crucial in addressing stress. This book gives great recipes and it also has a questionnaire so you can see which chemical you are low on. I, (that would be Bev), was really low on dopamine and seretonin, hence, my nervous breakdowns. Yup, I was there. Towards the end of this book, weâ&#x20AC;&#x2122;ll go more into detail on supplementation to add to your toolbox.

Positivity

I cannot stress (you sick of this word yet?) this enough, you must make an effort to surround yourself with positive, inspiring people. Being around negative people who all they do is whine, complain, criticize, betray, rinse and repeat, trust me, it will not get you anywhere. Yes, even if they’re your own blood. Sure, it may make you feel good to be in a better situation than they are but you’ll still go to bed with heart palpitations. You will take on their energy. Whether you believe in ‘energy’ or not, you’ll feel it. It’s real. You want to be around people who have mastered their own universe, who are positive creators in their lives, or uplift you, encourage you to be best version of you, who applauds you from the sidelines to go after your dreams. I’m not saying leave your victim friends or family on the side of the road, well, unless you really want to. But do not entertain more than you can handle. Do not allow someone to drag you down. You deserve better. I’m sure you’ve heard of the law of attraction at some point. If not (shame on you), it’s based on the principle of what you focus on you will attract. If you focus on the reasons why you feel stressed, you will attract circumstances that will have you feel more stressed. Sounds fun doesn’t it? Not really, because I was on that hamster wheel for years. You want to change your situation, focus on what you want. No matter how your world looks like now. I won’t go into the law of attraction in detail here, just buy books from Esther and Jerry Hicks or Jack Canfield or Bob Proctor. Simply put, when you develop a strong practice of being positive, your perception of life events will completely change. What would usually stress you out, is now an opportunity. It is now a learning curve or a clearing of baggage, or a nudge from your higher self to step up. You are powerful! Ok, let’s move on.

Remedial Stress Reduction Preventative stress reduction techniques such as meditation cannot stop stressful events from popping up in our lives from time to time, hey, that is part of the human experience, right? But they can buffer the effects of stress so it does not overwhelm us. Before moving on, remember that preventative stress reduction techniques also do double-duty for stressful events, after they happen. So when stress happens, get back on that meditation cushion, chair or whatever. It will help, a lot. But much as I (Edwin) love meditation and would like to say that is all you need I have to be honest with you. Sometimes you do need a little extra help to deal with stress. (Why do I hear the Beatles singing in the background? “All you need is Love” to “I get by with a little help from my friends”). Edwin: For years I’ve worked as a manager in a supplement store. I can tell you that stress is one of the top three complaints that people come in looking for help for (can you guess the other two?). As mentioned, there are complaints that have stress as a primary cause such as depression, anxiety and insomnia. Most commonly, weight-gain, frequent colds and flus or high-blood pressure then is the result. Beverly: As a homeopath treating mainly chronic illnesses, all too often the connection is with the pent up anxiety patients have held for so long. Sure, people may disagree that there is no connection between body and mind but believe me, when the mind is dealt with, pathology improves dramatically if not eliminated. That’s why stress management (there’s that term again) is my prime focus in practice and that’s why your reading this in the first place. Got ya! So what else can you do if your not willing to change your lifestyle? Which inevitably, will really limit your well-being.

Help From a Bottle

Ok, a quick lesson on what you’ll find in your neighborhood supplement store. Nutritional supplements, botanical (herbal) medicine and homeopathic medicine are the three categories of remedies you will find in a supplement store. Nutritional supplements include macro-nutrients such as protein, essential fatty acids and carbohydrates and micro-nutrients such as vitamins, minerals and other special nutrients. Macro-nutrients are called “macro” because one needs much more of them by weight than the “micro” nutrients. In a typical supplement store you will have a variety of both. Most macro and micro-nutrients are considered “essential” meaning you must consume them either from food or supplement sources since the body cannot manufacture them. Botanical or herbal medicine is included in the oldest forms of medicine that have been practiced by humankind. There are three main categories, folk, “shamanistic” and traditional medicine. Folk herbalism is simply knowledge on how to use local plants for healing that is passed down through the generations. Invariably, the practitioners are always almost women. Usually, there will be one woman in each small village with this knowledge. As populations move more and more into big cities, there is risk that this knowledge will be lost. “Shamanistic” herbalism usually build on folk herbalism with the difference being that selecting a herb to use in a given situation is acquired by supernatural means. This is in combination with prayer, fasting and ritual. Traditional herbal medicine refer to schools of herbal medicine that operate from a welldeveloped theory such as Chinese, Ayurvedic, Tibetan, Arabic/Greek (Unani Tibb) and Eclectic (European/North American) Schools. There has also been a significant growth of scientific, clinical studies of botanical medicines. The result of this research is contributing to new avenues of the use of herbs in healing illness. Homeopathic medicine was developed in Germany in the 18th century by Samuel Hahnemann which was originally influenced by Paraselsus. Hahnemann was principally concerned with counter-acting the prevailing allopathic methods at the time. He thought it was too harmful and !

unnecessary to healing. Homeopathic medicines are developed from plants, animals, minerals and other substances. They are extracted, diluted and shaken to render toxic components inert and to release the vital energy signature of the substance. In supplement stores, there can be a variet of single (classical) remedies or combination remedies (more than one single remedy in the bottle). Please consult a homeopath or naturopath when selecting the remedy best suitable for you in a given circumstance. Picking one out is completely different than picking a nutritional supplement. Homeopathy is considered energy medicine or the bridge between the physical and immaterial world. It’s difficult to grasp because the word energy is intangible. For many people, its hard to conceptualize what we cannot see. We’re used to thinking of medicine as a purely chemical interaction, but illness is actually an expression of the diseased state, which is what needs to be treated. Those words come from the creator of homeopathy himself. Consider electricity..it extracts energy from a source be it oil or coal or uranium. Do you actually see that process? Consider sound waves, we can’t see them. But we use both electricity and sound waves everyday from turning on lights and appliances to listening to the radio. They both pass along information that you cannot see, but we enjoy their effects everyday. Homeopathic sources have energy...the remedy captures the energy of the substance resulting in healing properties.

Natural Remedies To Balance and Regulate Daytime Stress Disclaimer: The recommendations in this next section are not to replace your medications. Please consult your physician if your planning on quitting your meds cold turkey. If they’re not wi#ing to listen to you, find a physician who wi#.

Natural remedies for stress are of two general types. The first category is balancing and regulating. The second category is sedating. These are somewhat loose definitions as there is over-lap. The first category of substances can be identified by their ability to lower stress levels and leave you feeling relaxed but without making you feel tired and sleepy during the day. The second category will usually make you feel tired and perhaps sleepy so they are best used at night though they might be appropriate in traumatic stress situations. The supplements listed below is not a complete list but it is pretty comprehensive. Nutritional Supplements: •

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B-Complex Vitamins: The B family of vitamins are particularly useful to alleviate stress by supporting the adrenal glands, nervous system and brain. They can be repeated throughout the day if necessary. Brands: Sisu B-Stress Select, Thorne B-Complex, AOR Advanced B Complex. Vitamin D: As you know we need a lot of this in the winter. This not only helps with mood but also our immune system. Particular conditions include: allergies, heart disease, high blood pressure, asthma, fragile bone health etc. I would aim for a lot higher than 1000 IUs. Brands: Genestra liquid, Douglas Labs liquid. Vitamin C: Support the adrenal glands and is often found combined with B-Complex. -Brands: Sisu Ester-C, Genestra, Thorne Magnesium: This wonder nutrient also supports the heart and lowers blood pressure. Excellent aid to calm down fairly quickly. It can act as a sedative for some people in higher doses. Look for Kreb cycle chelates, Citrate, Glycinate or Bis-Glycinate forms. Brands: Nu-Life, Natural Factors, Metagenics Mag Glycinate, Douglas Labs Magnesium Glycinate, Natural Calm, Klaire Labs L-Theanine: This is a natural component of Green Tea. It induces the alpha wave in the brain. It is calming in all forms of stress but has shown a special ability to lower anxiety

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and panic attacks. Good research and excellent customer feed-back. One of my personal favourites. Brands: Natural Factors, AOR Zen Theanine L-Tyrosine: Brands: Now, Genestra. This decreases cognitive fatigue from mental stress. It is also good for low thyroid. 5-HTP: A derivative of the amino acid L-Tryptophan, 5-HTP converts to serotonin in the brain. Excellent for depression, insomnia and mood disorders. Note: check with your Doctor before using it if you are on SSRI type of anti-depressants. Brands: Natural Factors, Alive, Thorne Grifffonia. As mentioned in the foods section, GABA is produced in the brain and functions as a regulator and balancer. It can help reduce stress and anxiety, induces relaxation, reduces muscle tension and and also help increase human growth hormone. Omega 3: High amounts of Fish Oil Omega 3 fatty acids EPA and DHA improves mood by supporting brain cell health and enhanced neuro-transmitter function. Brands: Metagenics, Genestra, Nutrasea, Natural Factors, Genuine Health, Nordic Naturals. Phosphatidyl Serine: A derivate of lecithin that is beneficial for adrenal, nerve and brain health. PS is proven to aid memory and learning by enhancing brain cell membranes and neuro-transmitter production. It also lowers cortisol thereby reducing stress. Brands: Natural Factors and Genestra. Maca or ‘Peruvian ginseng’: Considered a superfood, maca can come in powder form so you can sprinkle it in shakes or capsules. It assists our endocrine system such as stimulating our master gland, the hypothalamus, which one of its role is to regulate hormones. Maca is beneficial in many ways, but for the purpose of this book, in regards to stress, maca increases our body’s resistance to disease. It also strengthen the body’s weak areas. As a powerful adaptogen, maca can help with preventing adrenal exhaustion as well as having a normalizing influence on our body.

Botanical Medicine: Most herbs to regulate daytime stress are classified as “adaptogens.” Adaptogens are those herbs that support the adrenal glands (more specifically, the “Pituitary-Hypothalamus-Adrenal Gland Axis). They are called adaptogens because they have a unique ability to either calm you down or increase your energy. The chemical constituents in these plants fit adrenal gland receptor sites either to block your stress hormones like cortisol or to help you access energy stores (glycogen) in your cells. In Chinese Medicine they would be classified as Tonic Herbs, tonifying Qi (lifeenergy), Kidney Yang or Kidney Yin. •

Holy Basil: One of my personal favourites. This herb is used in Ayurveda, the traditional medical system of India, where it is called Tulsi. Holy Basil lowers cortisol and blood 26

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sugar levels. An excellent stress reducer, enhances meditation and can promote a deeper sleep. Brands: New Chapter and St. Francis Herbs. Rhodiola: Found in the eastern parts of Russia, it reduces stress, increases energy and improves libido (sex drive). Brands: AOR, Thorne and SISU. Ashwaganda: Used in Ayurvedic medicine, Ashwaganda calms Vata, the Wind constitution in Ayurveda. This means it is ideal for people with a nervous temperament. Has a strong reputation for enhancing the sex drive. Brands: AOR Gandha. Panax Ginseng: The original Ginseng, also called Red Ginseng, Korean Red Ginseng, White Ginseng. The name literally means “man-root” because it looks like a man. A great tonic for low energy, low libido and stress. Brands: Natural Factors, Organika. Siberian Ginseng: Not a true Ginseng species it is found in eastern Russia. It is less stimulating than Panax Ginseng, more calming and enhances the immune system. Brands: Natural Factors, Organika and St. Francis Herbs Eleuthero. Ribes Nigrum: A gemmotherapy. The young buds of Black Currant macerated in glycerine and alcohol. Another personal favourite. It can be used for stress and stress-related disorders. In liquid form. Brands: UNDA, Boiron, Homeocan. Red Reishi Mushroom by Mikei. Powered herb available in capsules. Considered the ultimate supplement, this herb is a favourite among traditional healers spanning 4,000 years. As an adaptogen, it normalizes the body’s natural resistance to stresses such as illness, fatigue, anxiety. Conditions shown to be alleviated include: arthritis, diabetes, inflammation, high blood pressure. It also detoxifies the liver, aids digestion, balances hormones, increases immunity.

Nutritional and Herbal Formulas for Daytime Stress: The following are formulas containing nutritional supplements and/or herbs to combat stress. Formulas are often preferred as they can support different body needs more completely than single nutrients or herbs. • Ortho-Adapt by AOR. A potent combination of Vitamins, Bovine Adrenal Gland extract and Adaptogenic Herbs to combat stress and fatigue. • Ortho-Adapt Vegan by AOR. Same as above but without the Adrenal Glands. Less stimulating. • B-Stress Select by SISU. A combination of B-complex vitamins and a significant serving of Rhodiola.

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Relora by Alive. Relora is a patented formula of Magnolia and Phllodendron plants that reduce Cortisol. Proven to improve mood disorders in clinical research. Anecdotally used for weight-loss. Relora Plex by Douglas Labs. Relora with B-complex and other vitamins. Strest by St. Francis Herbs. Available in liquid (tincture) or capsules. A balanced blend of different adaptogenic herbs (holy basil & rhodiola). It helps resist stress, calms nerves, focus concentration, increase emotional state. Valeri Calm by St Francis Herbs. Available in liquid. It helps alleviate tension and anxiety, enhances sleep, settles spasms, soothes & relaxes the nervous system TAD+ by Genestra. Includes adrenal gland extracts, vitamins, minerals and herbs for complete adrenal support. Used in cases of adrenal exhaustion, chronic stress and fatigue. Brain Calm by Douglas Labs. Available in capsules. It is a blend of amino acids & nutrients that provide support for a calmer brain. Ingredients include: Inositol, GABA, glycine and passionflower Brain Mood by Douglas Labs. Available in capsules. Formula to support feelings of wellbeing. It has nutrients such as 5-HTP and vitamin Bs for seretonin & melatonin production, mood & appetite maintenance, and a balanced emotional state Anti-Stress by Brad King. Available in capsules. This formula decreases cortisol levels, improves sleep thereby assisting in decreasing abdominal fat. It helps to avoid adrenal fatigue or exhaustion. Ingredients include: ashwaganga, valerian extract, quercetin, rhodiola, citrus bioflavonoids, lyophilized adrenal tissue. Tran Q by Metagenics- good for overwhelm & physical tension. Chinese herbal blend. Exhilirin by Metagenics- consists of Holy Basil, Ashwaganda, Bacopa herbs NuSera by Metagenics- helps for relaxation and calming Perfect calm by New Chapters- blend of herbs to help with everyday stress from traffic, in-laws. Adrenal Complex by Medi Herb. Contains Licorice & Rehmannia root to address stress levels. STRS by NaturPharm. Blend of vitamins & minerals. Good for fatigue Dr-Stress by Biotics. Consists of hydrolyzed casein concentrate. Studies show it reduce stress & anxiety. EMP by Truehope. The story behind this product is so touching, I encourage you to research it. EMP’s development came about when co-founder Anthony Stephan’s attempt to save his bipolar disorder children was exhausted. This formula is designed to treat depression and bi-polar disorder. Containing minerals, vitamins, amino acids and antiooxidants, this formulation undergoes a 4 step process and delivery system. This is to en-

sure the nutrients are closer to how nature would provide them. (This supplement comes with a program for those needing guidance). Homeopathic Formulas for Daytime Stress: • VC-15 by Dr. Reckeweg. Another personal favourite (I [that would be Edwin] must have a lot of stress to have so many favourites). A blend of homeopathic remedies in syrup form. • R184 by Dr. Reckeweg. Good for exhaustion, stress, mild depression. • Psy-stabil by Pekana. A blend of homeopathic and spagyric remedies in drop form particularly useful for stress with anxiety and mental restlessness. • Nervo-heel by Heel. Dissolvable tablet form. • Neuropas by Pascoe. Very low potency homeopathics, close to herbal remedies. Good for depression. • Unda numbers by Seroyal (Please consult your naturopath or homeopath). Unda 9 for depression and anxiety. Unda 22 for anxieties and nervous system. Unda 30 for anxiety, insomnia, mental agitation. Und 212 for depressive nervous states. Unda 228 for nervous disorder due to shock or grief. • Calm-gen by Genestra. An extract of young buds, calm-gen is a combination of silver linden, fig, and hawthorn that help take off the edge and balance stress of daily living. It is a nervous system sedative. It alleviates anticipatory nervousness that disrupt the digestive process & calms the cortico-hypothalamic axis of the stress response • Trauma-gen by Genestra. An extract of young buds, trauma-gen is a combination of black alder, black currant, hawthorn that is also a nervous system relaxer. It is good for situations resulting in emotional, psychological, surgical, physical shocks to the system. It is also good for when survival responses are over-exerting theri sympathetic physiological responses & the body needs assistance. It helps regulate blood pressure related to stress/ shock. • Stress Relief by Bach Remedies. It is in liquid form as well as lozenges. This is a good item for your first aid kit. • Stressaffairs and Stresstemps by L’Herbier Di Midi. A blend of homeopathic remedies in spray form.

Natural Sedatives For Acute Stress and Insomnia

The main difference with remedies in this section are that most people will find that they will make one sleepy and tired. This shows that they have a sedative effect. They can be used for insomnia but are useful in the moments after an acute or traumatic stress. You will see some remedies in the previous section repeated here as some of them may have a sedative effect on some people. Single Remedies for Acute Stress and Insomnia (Sedatives): • • • •

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Magnesium: a powerful mineral to aid in alleviating insomnia. Some people may find it makes them tired if taken during the day. 5-HTP: Helps in the production of serotonin which regulates mood and melatonin which is the sleep hormone. Theanine: Can be an adjunctive remedy for insomnia where anxiety is in the picture. Valerian: The most commonly used herb for insomnia and considered the strongest by most. It will have the opposite effect in 10% of the population for some reason. Brands: Natural Factors, Nature’s Way for capsule format and St. Francis Herbs for liquid. California Poppy: For insomnia especially where there is pain and inflammation. Enteric-coated tablets are available from Enteri-Phyte. Skullcap: A traditional herb for insomnia. Capsules from Nature’s Way or liquid from St. Francis Herbs. Passionflower: For mild stress, anxiety and insomnia. Recent studies have shown usefulness in alleviating addictions. Pasco-Flair tablets by Pascoe or St. Francis Herbs if you prefer liquid. Lemon Balm (Melissa): Another mild sedative useful daytime stress or insomnia. Makes a nice tea or try Melissa tablets by New Nordic or liquid from St. Francis Herbs. Melatonin: Your sleep hormone. Synthetic melatonin available in liquid spray form by Pharmax, capsules by Alive or Thorne, time-release tablets by Inno-vite.

Natural Sedative Formulas for Acute Stress and Insomnia: • VC-15 by Dr.Rekeweg: We met this baby before. But what I didn’t tell you is that she can also help you to sleep. • R14 by Dr. Rekeweg: Good for insomnia and nervousness. • Neurexan by Heel: A popular homeopathic formula for insomnia. • Somcupin by Pekana: A homeopathic/spagyric remedy in liquid form for insomnia. • RLX by Naturpharm: A potent combination of sedative herbs and nutritional supplements for sedative effects and insomnia. • Ortho-Sleep by AOR: This one is packed full of all the heavy hitters (herbs and other sedative nutrients) that can ensure a good sleep. • Passionflower Combination: My personal favourite for insomnia. An herbal liquid formula from Genestra without Valerian. • Valericalm by St. Francis. An herbal tincture including Valerian and other herbs for insomnia. • Herbal Calm by Genestra: An herbal formula in capsule form for acute stress and insomnia. • Leritone Magnesium: A closely-guarded secret. Magnesium bound to phospholipids to be effectively transported into the brain and nervous system. Sounds simple but this one has often worked when others have failed. Dosed to gradually re-establish normal sleeping patterns. Developed in France by Yves Ponroy. • Tranquil Sleep Chewables by Natural Factors. L-theanine, melatonin, 5HTP • Nite Eze. This is a formula of herbs in capsule form thats known for insomnia. • Zenbev by Biosential. This drink mix formula consisting of pumpkin seed powder that provide relief for anxiety, and insomnia. It is a powerful source of tryptophan (remember that word?) which then leads to seretonin production. It is also shown to decrease chronic pain, and increase weight loss. ESSENTIAL OILS Sedative: Lavender, Rose Oil Stimulating: Rosemary, Lemon, Peppermint & Jasmine (also improves mental performance)

What to do when the ________hits the fan: emergency stress reduction You know what they say: Keep your head when everybody else is losing theirs or as they say in the Talmud: When there are no human beings around try to be one, but kind of difficult some!

times, huh? When the floor falls out on your life and you are experiencing a kind of free-fall or you feel like you been through one car-crash after another and it is just too much, what do you

do?

Not exactly.

First the bad news: There are no simple answers or magic bullets. Now the good news: I am going to give you a series of simple answers that just might preserve your sanity in these situations if you apply them. What gives? By saying there are no simple answers I am letting you know that I don’t underestimate the power of traumatic stress to derail one’s capacity to cope. But when you are in a traumatic situation there is no time for complex meditation techniques that will leave you on cloud-nine. You can get back to those later. Your nowhere near a health food store. In martial arts they have an acronym for dealing with real self-defense: K.I.S.S: Keep It Simple Stupid. In a real-world situation you will forget complex techniques and what will pull your ass out of the fire are the basic techniques that you practiced a hundred thousand times like that round-house kick, or that hip-throw or that elbow-strike or…

So when the floor falls out on your life…you need something simple to focus on that helps you remember something positive, meaningful and beautiful. Sounds too simple. But simple works. What you do is this: Find a short prayer or affirmation if you are not religious, no more than a few phrases or less. Do not spend time thinking about what is best! The first prayer or affirmation that comes to mind, like they say in Zen: First thought, best thought. Or use a sacred or otherwise calming image like an icon or beautiful place you once visited. If you are using a prayer or affirmation, keep repeating it to yourself, verbally or mentally. If it is an image, keep coming back to it. Fix your mind on to the words or images repeatedly. Hold on to it! It may prevent you from losing your head. If you are in a situation that requires immediate and forceful action you can keep coming back to the prayer, affirmation or image in-between the moments when you must be focussed on acting. For those experienced astronauts: You will not be able to have your normal spiritual experience, but, hey, you might survive.

A FEW LAST WORDS OR LAST PAGE Stress is a crisis in our personal lives. All the items listed may not (well, likely not) be a deep cure that everyone is wanting. As mentioned in the preventative section, cultivating more than one habit is crucial in adopting a healthy lifestyle. Now if you are deeply rooted in stress/anxiety, doing it on your own is not advisable. Do seek a qualified naturopathic practitioner or a doctor open to integrative medicine in your area so they can better advise you of dosing.

Who are we?

To Beverly, living a fast paced, demanding lifestyle was an achievement. It meant progress. Being an overachiever, her ideals of juggling multiple jobs, hobbies, personal life, and fitness goals took a toll on her stress levels. Her to-do list was too long to take a break and eventually led to a breakdown & health warnings. â&#x20AC;&#x153;I realized although I was active, young, and health conscious, my high standards made me neglect time for rest. My body started showing symptoms I didnt think could happen to me.â&#x20AC;? Beverly is founder of Press For Cause and Save A Pooch. Her background is in holistic health, journalism, marketing and media. She has a passion of being an advocate for the greater good and provides public relations for social enterprises. You can reach her at info@pressforcause.com www.pressforcause.com

Edwin Shendelman, Health Food Consultant & Qigong teacher Since the age of 17, Edwin Shendelman has acquired an expertise in natural health remedies and supplements. Growing up in the retail health food industry and studying the principles of holistic nutrition at a young age, he is now sought after by natural health practitioners on supplement & remedy protocols. In addition to natural health, Edwin's life long passion of spirituality is pioneered by his early studies with masters of different disciplines. He has been an avid student of re-knowned Qigong and Tai Chi Masters from China as well as Ayurvedic and Chinese Medicine. Lasting from his early teens, his studies of different religions has also been a significant part of his spiritual journey. Edwin's devotion to a holistic way of living extend to the world of martial arts. He has had considerable training since his late teens in various martial arts practices including Krav Maga, Tae Kwon Do, Tai Chi, Kali, and Kung Fu. "I found martial arts to be an effective vehicle to exercise and engage my mind and spirit." Edwin aspires to open up an educational institution to help people have a more conscious awareness of God through spiritual experiences and practices such as contemplative prayer, meditation and energy-work. Currently, he is a health food consultant for the Canadian health food chain, Supplements Plus, and is also working on a manuscript centered around spiritual practices, energy work, prayer, and meditation.