VitaJournal - July / August 2015 - Australia

experience wellness

JULY/AUGUST 2015

®

- Celebration -

TURBOCHARGE YOUR BRAIN

See pg. 3 for details

Sandra Chapman, Ph.D. Pg. 4

What’s on AUSTRALIA’S FOOD PLATES Pg. 9

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CAN ANXIETY Erode Vitality?

Eric Grief, M.D. Pg. 20

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PURSUING WELLNESS

Join in the wellness

celebration!

Michael R. Ellison Founder of TriVita

10 ESSENTIALS FOR HEALTH AND WELLNESS Good health is a gift to be treasured and nurtured every day. TriVita joyfully shares these keys to helping you experience wellness: the 10 Essentials of physical, emotional and spiritual health.

PHYSICAL 1. Breathe Deeply 2. Drink Water 3. Sleep Peacefully 4. Eat Nutritiously 5. Enjoy Activity EMOTIONAL 6. Give and Receive Love 7. Be Forgiving 8. Practice Gratitude 9. Develop Acceptance

It is TriVita’s 16-year anniversary, and we are inviting our Members to join in the celebration.

W

hen considering which products to feature for our anniversary, we decided to feature all of our great products by giving you $15 off your purchase! This allows you to go shop and save on any TriVita product. And to add to the celebration, you can also use this $15 toward our tiered savings promotion—for even greater savings.

Now is your opportunity to stock up on your favourite products, or even try something new.

All TriVita products are designed and formulated to help your body systems function better. During our 16th year, TriVita is committed to helping you better understand how to support your body systems by improving our VitaJournal and online (TriVita.com) experience to help you address particular health goals.

We hope you will join us in our 16th Anniversary wellness celebration with the millions of people who are trending toward wellness. These are exciting times for optimising our health and wellness!

OUR SPECIAL GIFT TO YOU: $15 OFF YOUR PURCHASE† Join the wellness party by taking $15 off your purchase until the end of August. You can also combine this $15 gift savings with our tiered promotion for even bigger savings! (see below)

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ALSO TAKE ADVANTAGE OF ANNIVERSARY TIERED SAVINGS!* $20 OFF

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Michael R. Ellison

SPIRITUAL 10. Develop a Relationship with God

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† $15 gift savings offer is limited to one-time use only per household. This offer may be applied toward anniversary tiered savings; not valid with any other promotions. $15 gift savings offer may not be used toward shipping, handling or GST, expires 31-08-15 at 10 p.m. AEST, and is a call-in offer only.

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- Celebration -

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* Tiered savings may be combined with $15 gift savings offer; not valid with any other promotions. Tiered savings may not be used toward shipping, handling or GST, expires 31-08-15 at 10 p.m. AEST, and is a call-in offer only.

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’ve developed seven scientifically-validated secrets anyone can implement to improve brain performance. They’re based on my 30+ year career in brain science and work at the Center for BrainHealth at the University of Texas/Dallas, US, which I founded.

Seven secrets to turbocharge your brain

Secret 1: Start single-tasking. Your brain is not built to perform two tasks at the same time—instead, it switches quickly from task to unrelated task. “Multi-tasking” tires the brain and activates stress hormones. Giving your full attention to the project at hand increases accuracy, innovation and speed.

Secret 2: Limit information. We are exposed to nearly 200 times more information every day than we were 20 years ago! Research shows that high-performing minds are more efficient at knowing what to block out and what to keenly pay attention to.

Secret 3: Detox distractions. People today work for about three minutes at a time before being interrupted.

By silencing your phone and computer and closing your office door, you can actually accelerate your brain’s ability to complete tasks.

Secret 4: Think big. The brain is overwhelmed by too much focus on details. Taking the time to think about a problem from the 10,000-foot view shifts your perspective and strengthens brain systems to generate high-level ideas.

Secret 5: Calibrate mental effort. Mental energy, like physical energy, can be depleted. Prioritize your day by focusing effort on the most important tasks while your brain is at peak operating power, usually at the beginning of the day.

By Sandra Bond Chapman, Ph.D. The brain is the most powerful, most complex electro-biochemical machine ever created. The latest cognitive neuroscience research reveals key ways to improve brain health in people of all ages and stages.

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Secret 6: Innovate. Stepping outside your routine is important to brain health and performance. Our brains seek novelty and innovation, so challenge yourself to expand your knowledge and learn new skills.

Dr. Chapman is founder/ chief director of the Center for BrainHealth at the University of Texas at Dallas. An acclaimed cognitive neuroscientist, she is the author of Make Your Brain Smarter.

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Secret 7: Motivate. While it is important to learn new skills, the brain is happiest when exploring areas you are passionate about. Focusing on what motivates and matters to you actually increases your rate of learning.

This article is intended for educational purposes only.

References: http://journal.frontiersin.org/article/10.3389/fnsys.2014.00069/abstract https://www.youtube.com/watch?v=uUL5o-1Yawo J U LY/ A U G U S T 2 0 15 | 5

the body is “overloaded” with chronic stress and excess inflammation, it can be worn down by the constant demands.

Cells may become damaged beyond repair, and we can literally become old before our time, falling victim to both mental and physical problems.

Keys to stress management Try these techniques to help reduce stress: • Practice the 10 Essentials for Health and Wellness (see page 2).

• Enjoy physical activity every day.

• Eat nutritiously, emphasizing fruits, vegetables, whole grains and lean protein.

• Seek out friends to talk to, or take steps to build your social support network.

Stress and inflammation could be ageing you

• Take time out each day to sit quietly and peacefully.

Stress is a natural part of life. In fact, our bodies are designed to respond to it, sometimes with temporary bursts of energy (the “flight or fight” response when hormones are released into our bloodstream). But when stress becomes chronic, and we are in a constant state of readiness, our bodies can become weakened and susceptible to disease.

“Stress clearly promotes higher levels of inflammation, which is thought to contribute to many diseases of ageing,” says Dr. Janice Kiecott-Glaser, a leading stress researcher at Ohio State University, US. She notes that inflammation has been linked to several diseases associated with ageing, from heart disease and diabetes to arthritis and functional decline.

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Chronic stress has also been linked to digestive disorders, sleep troubles, depression and anxiety.

Inflammation’s toll on the body A certain amount of short-term inflammation is actually necessary for healing, whether the damage is from injury, illness, toxins, nutritional deficiencies or stress. However, when Tr i V i t a . c o m

• Try relaxation techniques such as meditation and deep breathing.

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• Avoid excess alcohol.

If stress continues to be a problem despite your best efforts, don’t hesitate to ask your healthcare provider for help. After all, controlling stress, inflammation and the wearand-tear they create is key to enjoying health and life for as long as possible.

References:

CALL TOLL-FREE 1800-257-538 OR ORDER ONLINE AT TRIVITA.COM

http://newsinhealth.nih.gov/issue/dec2014/feature1 http://www.nlm.nih.gov/medlineplus/ency/article/001942.htm

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Are you ageing

positively?

What’s on Australia’s food plates

Curious about your eating choices and how they affect your health? Then you’ll be interested in the most recent findings of a major Australian Institute of Health and Wellness study: “Australia Food and Nutrition 2012: in brief”.

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ssues with health, finances and staying independent can make ageing tough, according to a survey of older Australians by the Australian Psychological Society (APS). Still, there are ways to achieve “positive ageing”: the process of maintaining a good attitude about yourself and life, and staying fit and healthy.

Also helpful: talking with someone close, exercise and relaxation techniques.

To help cope with life’s negatives and turn them around, try these strategies from the APS:

Get out and about. Can you work parttime? Do volunteer work? Either or both can be rewarding and help you stay sharp.

Maintain a positive attitude. Your view of ageing and yourself affects your entire view of life and its opportunities—or limitations.

Get regular medical checkups. Doctor visits, plus not smoking and limiting alcohol use, can help reduce the onset of chronic conditions.

Stay connected. Join a club, volunteer, stay in touch with family… all these connections promote good mental health and physical activity.

Eat wisely. A healthy diet helps control weight, boost energy levels and make it easier to fully engage in life.

Manage stress. When troubles build, lean on a healthy lifestyle to help cope.

http://www.psychology.org.au/publications/tip_sheets/ageing/

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Exercise your brain. From reading a book to learning a new hobby, “working” the brain helps keep you alert and engaged.

Exercise. To get all the physical and emotional benefits, do something active (like walking), at least 30 minutes daily.

Reference:

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he food processing industry is the largest industry in Australia, and it produces a wide range of foods to feed the entire population. Our food supply is largely self-sustaining; 90% of the food we eat is grown in Australia. However, because of our size, many food products travel long distances to reach consumers.

What we buy and eat During the years 2009-2010 Australians spent an average of $237 per week on food and beverages. The top five food categories sold (excluding fresh fruit and vegetables) were dairy goods, cold beverages, frozen foods, confectionary and bakery items.

Smart food choices No single food provides all the nutrients we need for good health—so food variety is essential. Eat plenty of fruit, vegetables, legumes (such as soybeans, peas and lentils) and wholegrain cereals (including breads, rice, pasta and noodles). Include lean meat, fish and poultry, as well as dairy goods such as milk, yoghurt and cheese. Avoid eating foods that are high in salt, sugar and 18 0 0 -257- 5 3 8

saturated fat. Also, don’t consume too much alcohol, but drink plenty of water.

Are we eating the right foods?

National nutrition surveys show that Australians could improve in the following areas.

• Slim down. The number of Australians who are overweight or obese continues to rise, and we have one of the highest rates of obesity in the world.

• Most adults (91%) are not eating enough vegetables and only 50% eat enough fruit.

• Women are more likely to have inadequate calcium intakes than men.

• 25% of men and 10% of women aged 65 and over don’t eat enough protein.

• 20% of adults are drinking alcohol at risky levels, men more so than women.

Reference: http:www.aihw.gov.au/food-and-nutrition/in-brief/ J U LY/ A U G U S T 2 0 15 | 9

arms or legs, difficulty walking, fatigue and disorientation.2 Deficiency and health risks Low B-12 levels have been linked to a number of health conditions, including cardiovascular disease, cognitive (mental) dysfunction, dementia and osteoporosis.4 B-12 and mood Low B-12 levels have been associated with “the blues.” In one study, those with below median B-12 levels were more likely to have symptoms of low mood than those with higher levels.5

Healthy ageing begins with a B! B Vitamins: More than just an energy boost Essential for overall wellness and healthy ageing, B vitamins help support your brain, heart, nerves, bones, cells, cardiovascular system, emotional and mental health and more.

Vegetarians and B-12 deficiency Because Vitamin B-12 is naturally found in animal foods, vegetarians are at increased risk of Vitamin B-12 deficiency.6

Vitamin B-12:

What you need to know This water soluble vitamin plays a critical role in human health: it’s needed for red blood cell formation, neurological function, metabolism and more.1 Below, more important things you need to know about this crucial nutrient.

Medication and B-12 Certain medications may interfere with B-12 absorption, including: proton pump inhibitors, used for acid reflux and peptic ulcer disease; histamine H2 receptor antagonists, used for peptic ulcer disease; and metformin, a diabetes drug.2

Academies recommends that those over 50 eat fortified foods or get their B-12 from supplements.3

Age and absorption As we age, it becomes increasingly difficult for our bodies to absorb Vitamin B-12. The Institute of Medicine of the National

Symptoms of deficiency Symptoms of B-12 deficiency can include: moodiness, anaemia, numbness and tingling of the

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Dietary sources The best dietary sources of Vitamin B-12 are beef liver and clams. It’s also found in fish, meat, poultry, eggs, dairy products and foods fortified with B-12.1,2

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Digestive disorders and B-12 absorption Those with digestive disorders such as Celiac disease and Crohn’s disease may not absorb enough B-12 from their diet.1 Fun facts Vitamin B-12 is one of the most chemically complex vitamins, and contains the trace element, cobalt.7 In 1964, Dr. Dorothy Crowfoot Hodgkin won the Nobel Prize in Chemistry for determining the structure of B-12 and other substances using X-ray techniques.8 References: 1 http://www.nlm.nih.gov/medlineplus/ency/article/002403.htm 2 http://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ 3 Ryan-Harshman and Aldoori. Canadian Family Physician, 2008; 54: 536.

4 Hughes CF et al. Annals of Clinical Biochemistry, 2013; 50: 315.

5 Bell IR et al. Biological Psychiatry, 1990; 27:125.

6 Obersby D et al. British Journal of Nutrition, 2013; 109: 785.

7 http://www.fao.org/docrep/004/y2809e/y2809e0b.htm 8 http://www.nobelprize.org/nobel_prizes/chemistry/ laureates/1964/hodgkin-facts.html

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r. Markovic based her recommendation on the concept of “paradoxical nutritional deficiency:” overweight or obese people may appear overfed but they are frequently found to have nutritional deficiencies.

Medical research studies over the years support her conclusion: many people who look heavy are in fact “starving” for nutrients.

THE DOCTOR IS IN

Overweight and underfed?

Eat more healthy food to lose weight

Several studies have found that excess pounds may signal deficiencies of Vitamins A, C, D, E, calcium and magnesium, in addition to folate, selenium, thiamine, B-6, B-12, iron and zinc. Some of these nutrients are important for blood sugar regulation, so it is not surprising that nutrient-depleted, overweight people have an increased risk of developing diabetes, high blood pressure, cancer and other chronic ailments.

Culprit: calorie-dense, nutrient-poor foods The problem is that many overweight people tend to consume foods that are high in calories but low in nutrients. The issue is nutrient density of foods.

Your fast-food burger may be packed with calories, but lacking the vitamins and minerals for optimal wellness.

By contrast, a lunch of lean fish and a salad with vinaigrette dressing has many fewer calories, but is loaded with essential nutrients. So, you’d have to eat more than one high-calorie burger to really “feed” your body, whereas the lower-calorie fish and salad would supply your needs for that meal in one serving.

By Tammy Pon, M.D. A few years ago, Australian endocrinologist Dr. Tania P. Markovic came to a startling conclusion: the secret to healthy weight loss may be to eat more. Can that be right?

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Dr. Tammy Pon, M.D., is a member of TriVita’s Medical and Scientific Advisory Board. A functional medicine physician, she received her medical degree from the University of Texas in Houston. Dr. Pon completed specialty training in Healthy Ageing.

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To lose weight and gain health, it is not enough to eliminate “negative” nutrients and calories, such as saturated fat, salt and sugar. There is now increasing recognition of the importance of the nutrition density of food. Eating more nutrient-dense food and less high-calorie food aids in not just weight loss but also overall wellness.

This article is intended for educational purposes only.

References:

Markovic, T., et al. Med J Aust, 2009; 190:149.

Agarwal, S., Jr Am Coll Nutr, Jan. 2015.

Damms-Machado, A, et al. Nutrition Journal, 2012; 11:34. http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ J U L Y / A U G U S T 2 0 1 5 | 13

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When you hear the word “stretching,” what do you think? It’s likely something that you know you should do, but you have no idea where to start.

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here are two main types of stretching: PREVENTIVE—to prevent a muscle from getting tight, and THERAPEUTIC—to loosen up a muscle that is already tight.

Where on the body should I stretch?

If you feel that certain parts of your body are tight, you can stretch those muscles gently to relieve the tension. You can also focus on contracting the opposite muscles to release some of the pressure on the tight muscles. For example, if the back of your leg (hamstring) is tight, you can contract the front of your leg (the quads) to help relieve the tight hamstring. This technique is known as “muscle activation.”

When should I stretch?

Dynamic stretching (active movement, like jumping jacks and running in place) is great to use as a warm-up. For static stretching (this means holding a stretch position for 20 seconds, like touching your toes), it’s best to stretch your body

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A simple way to stretch the body is to start at the top. Tighten and contract all of the muscles in your face, hold for five seconds, and then release as you exhale. Work your way down your body, contracting and releasing each muscle group. If you notice any areas of your body that feel particularly tight, then you can spend extra time moving that body part around, and hold the position that feels the most stretch. Use the exhale part of your breath to help the body relax.

Stretching doesn’t have to be complicated. By moving your body on a daily basis, you can help to keep your body limber and pain-free!

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Consult with your healthcare provider before beginning any exercise program.

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EATING FOR WELLNESS

Feed your joints:

use your fork to stay flexible

By Christa Orecchio Chronic inflammation is the bane of healthy, pain-free joints.

I’ve seen many times how what we choose to eat can have a dramatic impact on pain and discomfort. When we use foods to offset the inflammation process in the body, the effect is noticeable. We feel looser, more fluid and more energetic.

Here are my top five favourite foods to help quell inflammation and “feed” our joints: Christa Orecchio is a Clinical and Holistic Nutritionist. Creator of The Whole Journey Healthy Product Review site, she is a TEDx speaker and makes regular TV appearances as a nutrition expert.

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Oils: extra virgin olive oil, avocado and walnut oil Extra virgin olive oil is loaded with heart-healthy fats, as well as a compound called oleocanthal that has properties similar to non-steroidal anti-inflammatory drugs. Avocado oil has also been shown to combat inflammation. And since walnuts are high in omega-3 fatty acids, walnut oil is a good choice on salads or as finishing oil.

ADAPTUIT™

Cherries and berries Research has shown that the antioxidant compounds in cherries and berries called anthocyanins have a significant anti-inflammatory effect.

10 adaptogens

Broccoli Rich in Vitamins K and C, broccoli also contains a compound called sulforaphane, an indirect antioxidant which, researchers have found, could help prevent or slow the progression of osteoarthritis.

resistance to

Green tea Green tea is packed with polyphenols, antioxidants believed to reduce inflammation and slow cartilage destruction. Studies also show that another antioxidant in green tea called epigallocatechin-3-gallate (EGCG) blocks the production of molecules that cause joint damage in people with rheumatoid arthritis.

Reference:

Wild fatty fish Because certain types of fish are packed with inflammation-fighting omega-3 fatty acids, I recommend wild fish at least twice a week.

Omega-3-rich fish include salmon, tuna, mackerel and herring.

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of high BP, and that’s why every visit to your healthcare provider should include a BP check.

THE DOCTOR IS IN

What’s normal, what’s dangerous While there is some disagreement about what BP reading puts you “at risk,” we can look at ranges for normal and high BP. The current recommended range for normal BP is up to 139/89 mmHG (millimetres of mercury; it’s how BP is measured). Generally, the medical world views readings of 140/90 and above as high BP. Readings of 180/110 are considered very high BP, and call for immediate medical attention.

Why your blood pressure

is such a big deal

By Daniela Radulescu, M.D. Blood pressure matters because when it’s too high it can lead to serious health problems: heart attack, stroke, heart failure and kidney disease.

M Dr. Daniela Radulescu is a registered medical practitioner in New South Wales, Australia.

She holds an advanced degree in molecular genetics, and has been involved in clinical research for more than 10 years.

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any people with high blood pressure (BP) have no symptoms at all. So unless they get their blood pressure checked, they have no reason to be concerned or take action. To understand why this is dangerous, we need to look at some fundamentals.

Blood pressure is actually the force that the blood in our vessels exerts on the walls of our arteries. When the heart pumps blood this is called systolic BP. When the heart stops pumping blood to the vessels, BP drops; this is called diastolic BP. A blood pressure reading is expressed as, for example, 140/90 (140 systolic over 90 diastolic).

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What you can do If you get a diagnosis of high BP, the first step is to make lifestyle changes. Your doctor will urge you to stop smoking if you do smoke; find ways to manage stress; control cholesterol; enjoy regular exercise; lose weight if necessary; decrease salt and alcohol intake; and manage diseases that influence BP, such as diabetes and obesity.

If these steps don’t get your BP within a normal range, your doctor will discuss additional treatments. Even after your BP is considered “under control,” it’s vital to keep monitoring it. Remember: many people with high BP have no symptoms at all, so it’s unlikely that you’ll “feel” when your BP rises.

This article is intended for educational purposes only.

References: http://www.heart.org/HEARTORG/Conditions/ HighBloodPressure/AboutHighBloodPressure/ About-High-Blood-Pressure_UCM_002050_Article.jsp http://www.heartfoundation.org.au/information-for-professionals/ Clinical-Information/Pages/hypertension.aspx http://consumer.healthday.com/cardiovascular-health-information20/high-blood-pressure-health-news-358/lower-blood-pressurereduces-firststroke-risk-study-696086.html http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/ UnderstandYourRiskforHighBloodPressure/Understand-Your-Risk-forHigh-Blood-Pressure_UCM_002052_Article.jsp 18 0 0 -257- 5 3 8

TRIVITA’S HEALTHCARE PROFESSIONALS Scott Conard, M.D. Diplomate American Boards of Family Medicine & Integrative and Holistic Medicine.

Chief Medical Officer, TriVita, Inc.; President, TriVita Wellness Centers

William (Bill) Wheeler, Ph.D. With a Ph.D. in Nutrition, “Dr. Bill” Wheeler and his team have 30 years of experience formulating nutritional products. He serves as Senior Vice President of TriVita’s Formula/Manufacturing Services.

MEDICAL & SCIENTIFIC ADVISORY BOARD

TriVita created a Medical and Scientific Advisory Board to assist our efforts in staying abreast of current scientific developments and to provide input on the latest, most effective testing methods.

Samuel N. Grief, M.D., CCFP, FCFP Named one of “Chicago’s Top Doctors” in 2012. Dr. Grief is medical director at the University of Illinois. He is also chairman of TriVita’s Medical and Scientific Advisory Board. He received his medical degree from McGill University in Montreal, Quebec.

Jarir G. Nakouzi, M.D. An international consultant, Dr. Nakouzi completed his residency in the Yale University Program of Internal Medicine. His private practice takes an integrative approach to chronic diseases.

Tammy Pon, M.D. A functional medicine physician, Dr. Pon received her medical degree from the University of Texas in Houston. She completed specialty training in healthy ageing.

Daniela Radulescu, M.D. Dr. Daniela Radulescu is a registered medical practitioner in New South Wales, Australia.

She holds an advanced degree in molecular genetics, and has been involved in clinical research for more than 10 years.

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ASK THE DOCTOR

Can anxiety erode vitality?

By Eric Grief, M.D. The short answer is a resounding “Yes,” but there’s much more involved with anxiety (or worry), health and vitality. I’ve worked extensively in counselling for anxiety and other mental health disorders—in fact, my latest book project is about managing anxiety. So let me share a couple of case studies: Rachel, a 47-year-old mother of triplets, stays up worrying when her husband will arrive home.

Instead of his usual arrival time of 6 p.m., he saunters in at around 10. This trend has continued for the past year. Rachel now has insomnia.

Gabriel, 40, lost his job and can’t find a new one.

He frets about his relationship with his wife, who cares for their autistic child. Gabriel has back aches and high blood pressure.

Eric Michael Grief, M.D., is a 20-year family physician based in Thornhill, Ontario, Canada. His book, “Get Diagnosed Fast!,” is available at Publish-America.com.

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What do Rachel and Gabriel have in common? First, an accumulation of worry. Second, focusing on other people’s behaviours. Rachel sees her husband’s tardiness as a sign that he is drinking to excess. Gabriel fears that his wife may leave him for a more financially stable man.

Third, Rachel and Gabriel’s health problems may be rooted in their anxieties.

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Anxiety: normal until it interferes Anxiety is normal in many life circumstances. For example, seeing a doctor to hear the results of a diagnostic test can generate worry for most. The problem occurs when that normal anxiety over some unknown possible future outcome interferes with normal functioning. If you can’t sleep the night before that doctor’s appointment, you may then forget to ask questions of the doctor.

emotions in any given situation is a good start. For example, you notice a tension headache when you speak with a particular person on the phone. Could it be that you’re unhappy with the lack of acknowledgment for what you say to this person? Start by stating out loud that you feel tense, then move on to the unhappy feeling.

anxiety can produce a numb feeling, “spacing-out” (dissociation), denial of reality, fluctuating moods, irritability or depression. When one worry merges into another, these anxiety-provoking situations can add up to an explosion of rage or a total draining of your energy.

I’m not suggesting that there’s a “quick fix” for anxiety. I do advise, however, that you improve self-awareness by checking in with yourself daily. Ask yourself, literally, “How am I feeling?”

Is there something inside that needs to be released or expressed?

Anxiety that floods your brain can prevent daily joy. As well, it can lead to a kind of spiritual despair: “What’s the point of it all?” When you combine the physical symptoms of anxiety with the emotional ones, plus the spiritual emptiness, the result is often apathy.

There are many ways to check in with yourself: keep a journal, do some deep breathing or pray. When you notice the same anxiety symptoms coming up over and over, get your worry out in the open: talk with the person involved, or with your doctor about getting help.

You can turn this around In my work helping people manage anxiety, I’ve found that labelling your

This article is intended for educational purposes only.

What would have happened if you kept these feelings Unexpressed anxiety buried? Most likely, is a common problem you would get off Unexpressed anxiety is a in our fast-paced the phone and way of life. These ruminate (rewind common problem in our unexpressed fears and replay the and concerns can conversation over fast-paced way of life. show up as physical, and over in your emotional and even mind). Then your spiritual problems. In sleep might be the physical realm, there can be teeth disturbed and you would feel down for grinding, mumbling to yourself, ringing a day or longer. This could continue until in the ears, body aches, insomnia, high you identified the feelings generated blood pressure, loss of appetite for food from the conversation, or the lack of or sex or loss of ambition. acknowledgment, and what that means for you.

Emotionally, an accumulation of

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References: Niles, AN, et al. Behaviour Research and Therapy, 2015; 68:27.

Aldoa, A. Behaviour Research and Therapy, 2010, 49, 974.

J U L Y / A U G U S T 2 0 1 5 | 21

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