Done-For-You Information Product – Stress Management (Sample Content) Slideberry
www.slideberry.com
Slideberry Done-For-You Information Product
Stress Management Home Study Program Sample Content To purchase, visit www.slideberry.com/info-product
Done-For-You Information Product – Stress Management (Sample Content) Slideberry
www.slideberry.com
Table of Content §
Introduction
§
Your Story
§
Intention and Goal Setting
§
Cultivate Awareness
§
Stress and cortisol
§
Indicator of chronic stress
§
Health Implication of Chronic Stress
§
Using Nutrition to Alleviate Stress
§
Caring for Your Physical Body - Rest, Insomnia, Movement, Overtraining
§
Relaxation Techniques
§
Coping Strategies
§
Your Programs and Services
Done-For-You Information Product – Stress Management (Sample Content) Slideberry
www.slideberry.com
Here are a few tips to use nutrition and herbs to manage stress: §
Use “nervine” herbs, which are soothing to the nervous system to encourage calm and relaxation. Examples are chamomile, valerian, lemon balm and oats. [Note: lemon balm can have an effect on thyroid, and is not recommended for frequent use by people who has hypothyroidism]
§
Use “adaptogens”, which condition the nervous system to deal with a broad range of stressors and quickly return to a state of balance once the stressor goes away, without robbing the body of vital nutrients and energy. These include ashwagandha, tulsi (Holy Basil), shisandra Berry, eleuthero/Siberian Ginseng, rhodiola and passionflower.
§
Amino acids L-Theanine and GABA can help relive stress. Green tea contains theanine, while almonds, whole wheat, halibut, walnuts, lentils, brown rice, potato, spinach, banana and orange are high glutamate or glutamic acid, which forms glutamine in your body and is a precursor to GABA. Supplementation in therapeutic amount should be done under the supervision of a qualified health and wellness professional.
§
Calcium has a soothing effect on the nervous system. Increase intake of calcium-rich food (e.g. leafy greens, bone broth) – especially during dinner can help you wind down. If you do take a supplement, take it with dinner to help you ease into the evening.
§
Reduce the use of stimulants such as caffeine. Explore coffee alternatives such as Yerba Mate, green tea, black tea, or Rooibos (African Red Bush) to avoid the caffeine jitter.
§
Reduce the intake of sugar and other processed and refined foods. Those can cause blood sugar fluctuations, increasing the chances of developing mood swings and anxiety, making you more prone to stress. There is of course a lot more to it on cutting out sugar because it is an addictive substance and there are many causes for sugar dependency. If you need additional help in this area, I urge you to check out my Sugar Buster home study program, which will show you how to effectively overcome your =
Done-For-You Information Product – Stress Management (Sample Content) Slideberry
www.slideberry.com
Caring for Your Physical Body … Lack of sleep can cause an increase in cortisol level, further increasing the negative health impact that chronic stress has on the body. There are may causes of insomnia, common ones include: anxiety or tension, depression, environmental change, emotional arousal, fear of insomnia, fear of sleep, hypoglycemia, disruptive environment, pain or discomfort, caffeine, drugs and alcohol. If you are prone to hypoglycemia, have a snack that is mostly complex carbohydrates shortly before bed. Examples include whole grain toast, whole grain crackers or a bowl of warm oatmeal. Here are some symptoms of hypoglycemia that you can look out for: double vision or blurry vision, fast or pounding heartbeat, feeling cranky or acting aggressive, feeling nervous, headache, hunger, shaking or trembling, sweating, tingling or numbness of the skin, tiredness or weakness, and unclear thinking. Sugar, caffeine and alcohol can all affect our sleep. Try to reduce intake during the day if you can, and avoid them altogether in the evening. Serotonin is a neurotransmitter that plays a role in sleep. Precursor of serotonin is tryptophan, which is the first to be lost in a low calorie diet. It is most common for people who skip meals and are addicted to empty calories. Tryptophan can be found in turkey, milk, potatoes, pumpkin, and various greens. 5-HTP is an intermediate form when tryptophan is being converted into serotonin. It does not occur in significant amount in food, but is available as over the counter supplements in the US. [Include recommendation or point your audience to the resource section of your handout if you have a brand that you work with]