A-Z stress reduction Articles

Anxiety is a normal reaction to stress. In most cases, anxiety is due to thoughts or emotions. It starts with your perception of a situation. Your body reacts to a perceived threat the same way it would if there were an actual threat. It becomes pathological when it becomes constant and/or when it prevents you from your normal activities of daily living. At this point, it is most often referred to as an anxiety disorder. How anxiety manifests in the body, and the severity with which it manifests, varies significantly between individuals. Continue reading to learn about symptoms, causes, and natural ways to support anxiety. 

Symptoms of Anxiety

Anxiety symptoms can be mild, such as sweaty palms, a flushed face or a mildly increased heart rate. More intense bouts of anxiety are often referred to as panic attacks. Individuals are often overwhelmed with both physical and emotional sensations of impending death. For some, these attacks are unpredictable, while for others they are situational (public speaking, heights, crowds, etc). Avoidance of these situations can often prevent their occurrence. Common symptoms include sweating, shaking, heart pounding, dizziness, shortness of breath, numbness/tingling, intense heat or chills and chest pain.

The Many Causes of Anxiety

The causes of anxiety are just as varied and individualized as the symptoms. Stress can both predispose us to attacks, as well as decrease our ability to cope with anxiety when it happens in acute situations.

For some individuals, there is a clear genetic component; some studies have shown that specific areas in the brain, the amygdala and hippocampus. Sleeping and eating habits, as well as availability or a lack of social support, can also greatly impact our ability to cope effectively with difficult challenges. There are also theories that relate anxiety to "chemical imbalances in the brain", more specifically, serotonin imbalances. Medical conditions such as hypoglycemia, hyperthyroidism, strokes, mitral valve prolapse, iron deficiency anemia or adrenal tumours cause the nervous system to respond with anxiety symptoms.

Conventional Anxiety Treatment Options

Anxiety and depression often go hand in hand. For many, anxiety becomes so severe that they feel confined and limited by their symptoms and this, in itself, causes secondary depression. Unfortunately, it is not uncommon for anxiety disorders to be treated with benzodiazepines and other popular antidepressants, the only problem being that for some, this treatment helps with depression but worsens their anxiety. Many commonly used anti-anxiety medications can cause side effects including drowsiness, light-headedness, fatigue, weight gain, decreased libido and dependency. These treatments also fail to address the root cause of the anxiety.

A Natural Approach to Anxiety Support

GABA

Gamma-aminobutyric acid (GABA) is an amino acid that acts as a neurotransmitter in the central nervous system. Its function is to inhibit nerve cells from overfiring. Studies have shown that it works very well with specific B-vitamins, preventing anxiety and stress related messages from occupying cell receptor sites in our brain. It has been used as a safe and natural alternative to diazepam and other tranquillizers, with an equally effective calming result. There is no fear of addiction, and it will not affect libido. Excess intake can actually cause anxiety. It is generally recommended to keep intake below 1000 mg/day.

B Vitamins For Natural Anxiety Support

B vitamins are essential for nervous system function. Deficiencies are often correlated to anxiety, as well as depression and poor stress management. There are many B combinations that include 50-100 mg/day of all the essential B Vitamins.

L-Theanine

Theanine is a component of green tea. For individuals worried about the effects that caffeine can have in terms of exacerbating anxiety symptoms, it is important to know that this is an extract of theanine, an amino acid present in green tea, and contains no caffeine itself. It has been shown to promote calm and relaxation without drowsiness.

Relax with Relora

Relora is a combination of the herbs magnolia and phellodendron. It is effective in reducing stress-induced anxiety by regulating cortisol levels and ensuring a natural pattern of cortisol secretion.

Herbal Remedies For Natural Anxiety Support

Homeopathics are a very gentle and effective way to help lower anxiety, without the worry of interfering with current pharmaceutical medications. Valerian, hops, passionflower, and scutellaria are all herbs that can be used as herbal remedies, or commonly in homeopathic doses and combinations, to effectively relieve anxiety. Valerian can be more sleep-promoting, so it is best taken before bed, and by those who have trouble sleeping due to anxiety.

Lifestyle & Dietary Choices

Breathing exercises that incorporate deep breathing and relaxation have proven effective in easing anxiety symptoms and as a prevention for panic attacks. There are many lifestyle changes and activities that can decrease anxiety, which include: exercise, yoga, getting enough sleep, acupuncture and meditation. Having support from friends and family and a healthy social life, whatever that means for the individual, can go a long way in coping with anxiety.

Talking to a professional can help those who suffer from anxiety. Treatments like counselling and behavioural therapy have proven effective, as well as biofeedback, colour and music therapy. To complement treatments, be sure to limit alcohol, caffeine and refined sugar consumption.

Dietary treatment of anxiety begins with an assessment of nutritional status. Nutritional deficiencies can alter the functioning of the nervous system. Balancing blood sugar is important because fluctuations cause anxiety symptoms. Avoid caffeinated drinks, alcohol, tobacco, ephedra and refined flour and sugar products. Eat a whole foods diet including fresh fruits and vegetables, nuts, whole grains (especially oats), nutritional yeast, eggs and fish.

Magnesium is an essential mineral for all known living organisms. Magnesium ions catalyze many chemical reactions in the human body, including those in the mitochondria where most of the energy inside each cell of the body is produced. It also plays a role in cell signalling within the body, with wound healing and with enzymes governing the replication of DNA. Magnesium is essential for more than 300 biochemical reactions in the body and most people would benefit from magnesium supplements. 

Who Should Consider Taking Magnesium Supplements?

Recently, there has been some debate regarding the efficacy of magnesium status testing using blood. It is argued that blood testing may not show deficiencies until they are dangerously low because only around 1% of the body's magnesium is found in the blood. 50% or more of the population may have low magnesium stores despite normal serum levels (a condition called "subclinically deficient"). These deficiencies may have to do with low dietary intake of magnesium, due to poor dietary habits, or loss through the refining and processing of foods. Chronic vomiting or diarrhea, excessive urination and sweating can also deplete magnesium. Foods rich in magnesium include dark leafy vegetables, bananas, avocado, peas, legumes, soy and whole grains.

Symptoms of Magnesium Deficiency

Without magnesium, the transmission of nerve and muscle impulses is compromised. This can lead to nervous system disorders, muscle weakness or contraction, as well as cramps and spasms. For example, magnesium has been shownto decrease menstrual pain by relaxing the uterine muscles. Magnesium deficiency has also been strongly associated with depression, migraines, ADD, PMS, fibromyalgia, asthma, allergies and type II diabetes. Magnesium loss can be caused by some medications such as diuretics, antibiotics and some anti-cancer drugs. Foods high in fat and oxalic acid interfere with the absorption of magnesium. Oxalic acid-containing foods include almonds, chard, cocoa, rhubarb, spinach and black tea. Body requirements for magnesium increase with increased intake of zinc and vitamin D.

Top Health Benefits of Magnesium

Magnesium Supplements and Women's Health

In addition to decreasing menstrual cramping, magnesium acts in pregnancy as a uterine relaxant that can prevent premature labour. Studies show supplemental magnesium in pregnancy also decreases the risk of birth defects such as cerebral palsy. It has also been researched for its ability to protect against osteoporosis and unhealthy cell division. 

Magnesium and Cardiovascular Health

Given its vital role in nerve and muscle function, magnesium is also an especially important mineral for heart health. A small increase in the body’s circulating magnesium levels can significantly reduce the risk of cardiovascular disease and ischaemic heart disease. Deficiency can cause abnormal heart rhythms, coronary spasms and calcification of the arteries. Studies have also shown that diets high in magnesium significantly reduce the risk of high blood pressure, and this correlation is stronger in women than in men.

Magnesium and Type II Diabetes

Excessive urination is one of the signs of poorly controlled diabetes. Because magnesium is lost in the urine, many diabetics are deficient. Research has shown that magnesium may be protective against getting Type II Diabetes, and that supplementation may improve blood sugar control in those already affected.

Magnesium as a Laxative and Detoxifier

Because of its high osmotic gradient, taking large doses of magnesium can lead to increased water content in the intestines. This results in a "flushing" of the intestinal contents that is often used to treat constipation or to promote cleansing for detoxification. Magnesium hydroxide (milk of magnesia) is the most commonly used form of magnesium for treating constipation. For detoxification, commercial products containing magnesium sulfate (Epsom salt), and magnesium citrate are used. It is important never to attempt to create your detoxification products using the above ingredients as the fluid balance is delicate and misuse can result in severe dehydration. Consult your healthcare practitioner before beginning any detoxification protocol.

Exploring Different Types of Magnesium Supplements

There are many different forms of magnesium available on the market, making choosing one difficult. Each type is different in cost and the amount available for absorption. It is difficult for researchers to narrow down which is the best form due to the short half-life of magnesium in the body and difficulties with variations between testing methods. Here are some widely accepted facts:

The least bioavailable forms are magnesium oxide, bicarbonate and carbonate. Because they are less soluble, they are alsomore likely to cause intestinal side effects such as discomfort and loose stools. The magnesium in antacids is also not a good supplemental source because it neutralizes stomach acid and will impair the absorption of other minerals, like calcium.

Magnesium as an amino acid chelate, such as magnesium glycinate or magnesium taurate, is up to 4 times better absorbed than magnesium oxide and can be taken with or without food. Also, magnesium taurate has added benefits for the heart, so you may want to consider this form if you are supplementing for cardiovascular benefits. Magnesium chloride, magnesium citrate, and other magnesium salts are about 30% bioavailable. Magnesium glycinate and citrate are both soluble forms, considered highly absorbable that provide a high elemental mineral content. These are probably the most widely recommended forms.

Understanding Co-Supplementation

Magnesium is commonly used in a Calcium/Magnesium complex. These are available as tablets, capsules, powders and liquids. When choosing a Cal/Mag complex consider the ratio of calcium to magnesium. The most popular is 2:1, calcium: magnesium because calcium is normally recommended at twice the daily amount as compared to magnesium. However, for those individuals in need of extra magnesium 1:1 and 3:2 (Cal: Mag) ratio supplements are available. Many current formulas for bone health will include vitamin D which, promotes the absorption of calcium in the digestive tract.Interestingly, magnesium which is paired with malic acid has been shown to provide significant pain relief for individuals suffering from fibromyalgia.

Important Information & Potential Side Effects of Magnesium Supplements

Coral calcium may contain heavy metals and should not be taken during pregnancy or while breastfeeding. Magnesium may interact with digoxin, certain anti-malarial medications, certain antibiotics, and bisphosphonates used to treat osteoporosis. Using magnesium as a laxative can result in severe dehydration. People with kidney disease should not take large doses of magnesium.

North American ginseng (Panax quinquefolius) is a perennial plant in the ivy family that is native to eastern North America and has a long history of use by the Native North Americans. Because of its adaptogenic, immunomodulatory, cardiovascular, central nervous system (CNS), endocrine, and energy-boosting effects, it began to be cultivated in China.

Because of this, it has been incorporated into Traditional Chinese Medicine as well. The active constituents in Panax quinquefolius are ginsenosides, similar to other genuine ginsengs of the Panax family.

Top Health Benefits of North American Ginseng

North American ginseng has been widely studied and has been shown to have several beneficial effects. It has been shown to promote the regulation of blood sugar levels in diabetics and is successful in preventing influenza infection in the elderly. It has also been studied for its ability to enhance libido and sexual performance, although the exact mechanism of action is not yet understood. Interestingly, in males, ginsenosides have been shown to directly facilitate penile erection. Recently, the University of Hong Kong identified North American ginseng as having anti-inflammatory effects as well. Interestingly some ginsenosides can act as weak phytoestrogens, a term used to describe plant compounds that can mimic the female hormone estrogen in the body. 

Key Medicinal Properties of North American Ginseng

According to traditional Chinese medicine (TCM), American ginseng promotes yin energy, cleans excess yang and calms the body. This means that it is a more nourishing and cooling herb that can be used more in the summertime or by those with "hot" conditions such as acne, red rashes, mouth ulcers and anxiety.

Shopping For Quality Ginseng Supplements

North American ginseng is often found as powdered dried root or as a concentrated extract. Raw herbs, teas, single-serving liquid vials, tinctures, encapsulated herbs or capsules are all widely available. It comes as a single herb or in combination formulas for the treatment of a variety of conditions. Dosing recommendations are 600-3000mg of raw herb three times a day, or a cup of tea made using 3g of raw herb taken three times a day. Concentrated extract can be taken as 100-300 mg extract (standardized to 7% ginsenosides) three times daily for 3-4 weeks. North American ginseng can also be found in energy drinks and other commercial products, although this is often the tea form and is too dilute to have physical effects.

Important Information, Potential Side Effects & Considerations

North American ginseng, like other ginsengs, contains components that have blood thinning, blood pressure altering and blood sugar-altering properties. 

Ginseng supplements should be used with caution by individuals with active bleeding, blood clotting disorders, high or low blood pressure, diabetes and hypoglycemia. For the same reason, ginseng supplements should be discontinued before surgery or dental work. 

Ginseng can alter the effects of caffeine, stimulants, decongestants, blood thinners (including aspirin), anti-hypertensives, sedatives, insulin, and oral hypoglycemics. Ginseng may also lead to the induction of mania in depressed patients who mix it with antidepressants. 

Estrogenic symptoms have been reported in pre and post-menopausal women, and this may be due to weak phytoestrogenic activity of some ginsenosides. It would be prudent to avoid the use of North American ginseng during pregnancy, lactation, and in cases of estrogen-sensitive conditions, including estrogen-sensitive cancers.

Stress is usually thought of as a negative factor in our daily lives, but it is a necessary part of life. Without stress, life becomes boring. The key to stress, as with everything else in life, is balance. Enough to keep you interested but not enough to become overwhelmed. Individuals have different thresholds for stress. What is seen as stressful to one person may not be stressful to another.

Understanding The Stress Response

The stress response is the body’s way of preparing for action. As our species evolved, it kept us safe, allowing us to fight for survival or to flee from dangerous situations. The sympathetic nervous system response involves increased heart rate, blood pressure and adrenal output, as well as increased blood flow to the brain, muscles, lungs and heart. Those organs that are not needed to fight or flee receive less blood flow, for example, the digestive organs. This response is very efficient for a short period of time, but it is meant to be used sparingly.

What Are Different Types of Stressors?

There are three types of stressors, and the body deals with each one the same way. The three general categories are:

• Emotional
• Chemical
• Physical

Emotional stress can be caused by any emotion, including love, hate, anger and envy.

Chemical stressors are microbes, poisons, oxygen deprivation, drugs, nutrient deficiency, pollution, alcohol and junk foods.

Physical stressors are loud noises, X-rays, UV light, gravity and temperature. Nowadays, our body’s reaction to stress is seen as inappropriate, because the stressors we face are not usually life-threatening or dangerous, yet our body responds as it always has.

Symptoms of Stress

We often ignore the first signs of stress, such as headaches and insomnia, and use medication to stop the symptoms. We use stimulants, like caffeine, to allow ourselves to keep working when the body is trying to tell us to slow down. The masking of stress symptoms eventually causes the body to break down.

How Does Stress Effect My Body?

The result of constant stress can be tense muscles, headaches, stomach cramps, teeth grinding, decreased immunity, exhaustion and insomnia. Emotional stress can lead to memory problems, depression, emotional outbursts and panic attacks. It is believed that constant stress is a factor in the development of many chronic diseases.

Certain factors make individuals more likely to suffer from stress-related illnesses:

• Personality traits
• Ignoring the body's signals
• Dietary deficiencies
• Irregular daily patterns
• Lack of physical activity

What Are The Causes of Stress?

Personality Type

Certain personality types are more likely to exhibit stress-related problems. Individuals who exhibit workaholic behaviour and have exceptionally high standards are labelled as having a “Type A” personality. These individuals are constantly under stress and, as a result, have increased risks of stress-related diseases such as heart attack.

Diet & Nutrient Deficiencies

The standard North American diet is deficient in vitamins, minerals and essential fatty acids. It is high in saturated fat, refined carbohydrates and chemical additives and preservatives. These substances not only do not give your body usable energy, but they also inhibit the use of good quality food by depleting enzymes and hormones necessary for energy conversion. The body must also deal with the toxic by-products of foods like bleached flour, sugar, artificial sweeteners and flavours and trans-fatty acids. All of these stressors compromise the health of an individual.

Irregular eating patterns stress the body by not providing nutrients at regular intervals. When the body is lacking nutrients, it compromises the body’s functioning. When an individual finally does eat, the body rushes to use the nutrients and store whatever it does not need, in anticipation that the next meal may not come for a while.

Sleep Quality

Irregular sleeping and eating patterns make one susceptible to stress-related illness. Sleep is an essential component of our body’s repair mechanisms. During sleep, the body is in an anabolic, or building, state. It has time to regenerate cells and replenish hormones, enzymes and neurotransmitters. Insomnia prevents the repair of normal damage from the body’s daily activity. The brain also requires sleep in order to process information that is learned throughout the day.

Lack of Exercise

Lack of exercise contributes to stress by compromising the circulation of molecules around the body, including food particles, oxygen and hormones. Circulation is also responsible for flushing waste products out of the cells and taking them to the appropriate organs for processing and excretion. The venous system contains no valves, so blood flow back to the heart is dependent on movement of the surrounding musculature. Exercise also removes tension from muscles and offers an outlet for unexpressed emotions.

Natural Remedies For Stress

Fortunately, there are many natural therapies to improve your body’s resistance to stress.

Dietary support for stress is as follows:

• Decrease your consumption of salt, alcohol, caffeine, tobacco, corticosteroids, fried foods, pork products, red meat, processed foods, sugar and white flour.
• Eat more foods containing high amounts of vitamins and minerals, like green leafy vegetables, seaweeds, whole grains, nuts and seeds and legumes. Foods containing B vitamins include green leafy vegetables, eggs, lean meat, whole grains and nutritional yeast. Consume essential fatty acids from flax, pumpkin, hemp and sunflower seed oils or fish.
• Drink 2L of filtered water daily. Avoid chlorinated and fluoridated water.

Sleep hygiene is an essential component of healthy sleep. Go to bed only when you are tired and do not stay in bed if you're not sleepy. Use the bedroom only for sleep and sex. Get up at the same time each day. Do not nap unless it is a daily routine, and exercise during the day but not before bed. Take a hot bath or shower 1-2 hours before bed. Keep the bedroom quiet and comfortable. If necessary, use a white noise machine to generate background noise. Put worries out of your mind and think of positive things.

Support your emotional health by constructively releasing frustrations and anger. Take classes in yoga, biofeedback or anger management. Allow yourself to grieve after the loss of important people or things in your life. Seek out self-help groups and ask for help from family and friends during stressful times.

Regular moderate exercise decreases stress levels by increasing circulation and decreasing muscle tension. Find an activity you enjoy, and you can comfortably undertake given your age and health status.