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Stress Zappers – Part 1
This 2-part series focuses on understanding and reducing stress in our lives. examine your life for common stressors (see the top stressors listed here) and anxiety symptoms, and follow some of these simple recommendations to get rid of stress before it kills you.
Did you know that doctors estimate that stress contributes to 80% of all serious illnesses and diseases, including cancer and cardiovascular disease? (Balch & Balch, “Prescription for Nutritional Healing”, Penguin Putnam, Inc., NY, NY 2000)*
Stress is a silent killer. Most people don’t realize how much stress affects them. It’s like the analogy of the frog in a pot of boiling water. If you put a frog in a pot of boiling water, it will immediately jump out of the scalding water. But if you put a frog in a pot of cold water and gradually turn up the heat, it will stay in and eventually cook. (ps–I would never condone animal cruelty in this way). And this is because it does not notice the very gradual increase in temperature. Anxiety is the same way–it often builds up gradually and we don’t realize how it’s happening until we experience physical or mental symptoms (and even then, we often don’t make the connection to anxiety).
I encourage you to examine your life for common stressors (see top stressors below) and symptoms of anxiety and follow some of these simple recommendations to get rid of stress before it kills you.
(note: This information is for educational purposes only and should not be taken as medical advice.)
We’ve all felt it — that quickening of your heart, the tightening of your muscles, the rush of energy inside you, the rock in the pit of your stomach, the sweating or trembling, the shallow breathing in response to stress or fear. Why does this happen and what does it do?
What is stress?
Essentially, anxiety is the autonomic nervous system’s “fight or flight” response to a perceived threat. Whether it’s real and immediate (eg, a car swerving toward you) or imagined and projected (eg, worrying about “what ifs” or anticipating an upcoming event), stress produces a myriad of chemicals and hormonal changes in the mind and body that can be helpful or harmful.
If someone is coming after you with a baseball bat, this response is useful in giving you the energy and mobility to defend yourself or run away. But if there is no real threat or physical need to respond, that response can wear down the body over time.
Effects/Symptoms of Stress
Fatigue, chronic headaches, clouded thinking, insomnia, nervousness, anxiety, irritability, bad breath, asthma, changes in appetite, back pain, grinding teeth, high blood pressure, nausea, intestinal problems (diarrhea, constipation, bloating, heartburn, reflux, ulcers, IBS, colitis, etc.), and reduced immune function. Stressful events can also lead to depression, anxiety, panic attacks, obsessive-compulsive disorder, post-traumatic stress disorder, dissociative disorder and phobias.
Top 20 stressors (Balch & Balch*)
- Public speaking
- Death of spouse/immediate family
- Death of a close friend
- Chronic or severe pain
- Job loss
- Serious injury or illness
- Planned surgery
- Threat to the health or safety of the family member
- Serious problems at work
- Increased demands at work or at home
- Sexual problems
- Change jobs
- Child running away from home
- Dietary changes
How many of these do you have in your life right now? How do they affect you physically and mentally? If you want to change this and feel better, here are some easy, practical and effective ways to “de-stress” and deal with its negative storm on your mind and body.
Stress Zapper #5 – M ‘n M’s and B’s (Multivitamins/Minerals and B Complex)^
- Stress depletes your nutrient bank account. Put some deposits back to deal with stress withdrawals.
- Health food stores are your best bet for information and good products at reasonable prices. Don’t rely on clever marketing for your supplement information. Consumer Reports has shown that most commercially advertised vitamins do not meet your needs. Read their annual report on vitamin and supplement brands.
- Puritan’s Pride is a reputable mail order supplement company that has been producing vitamins for over 30 years. Others I have used and trust are Solaray, Nature’s Plus, Twin Labs, Clayton Naturals, and Optimum Nutrition.
- Personalize your supplement with a lifestyle quiz (check out www.drweil.com for a good one) or hair analysis (it will be the most accurate for what you need).
- Seeing a naturopathic doctor or nutritionist can also give more specific information about what might be right for you.
- A liquid or powder mixed into a liquid supplement is best – it’s quicker and easier to digest. Next would be a capsule and less favorable is a tablet (most are not made in a way that breaks down well in the body and often contain binders and fillers you don’t need).
- Multivitamin/multimineral formulas — look for formulas specific to age (eg, over 40, seniors) and gender — look for one with more than 100% of the RDI for most important vitamins and minerals — B vitamins (consumed quickly when stressed; essential for energy and proper functioning of the nervous system). The Bs should be taken together in a formula that has the proper ratio of the various Bs (known as a B complex) unless directed by a doctor.
- An antioxidant formula (containing vitamins A, C, E, plus selenium and zinc) can also be helpful in neutralizing the negative effects of harmful free radicals produced by stress that can damage cell membranes and function.
^ (Note: if you are on medication or under a doctor’s supervision for any medical condition, consult your doctor before taking supplements)
Stress Zapper #4 – Eat Away Stress
3 meals a day keeps stress at bay
Stress saps your energy and affects your mental capacity. Eat at least 3 healthy, balanced meals (watch portions) every day. People with diabetes or hypoglycemia are encouraged to eat more frequent, smaller meals throughout the day.
- Don’t skip meals — especially breakfast (your brain uses 40% of your body’s nutrients).
- Don’t use stimulants (coffee, soda, caffeine) to wake you up or keep you up – they make the stress cycle worse. try green tea, peppermint tea, or yerba mate’ for a healthier “lift.” Drink more fresh, filtered water throughout the day to combat midday fatigue.
- Eat plenty of fresh vegetables or some fruit with your meals to replenish nutrients and protective antioxidants.
- Avoid or minimize processed and processed foods and foods that can add or exacerbate stress to your system, such as artificial sweeteners (such as NutraSweet, Equal, Splenda, try natural stevia or xylitol instead), carbonated beverages, alcohol, pork, red meat, fried foods, fast food, dairy, sugar, products with white flour, foods with preservatives, chips and other snacks.
- A balanced meal should contain one serving of each of your 3 macronutrients: protein (plant proteins such as beans, legumes and soy and animal proteins such as fish and poultry), high fiber complex carbohydrates (whole grains, brown rice , vegetables and fruits), and healthy natural fats (raw nuts and seeds, flaxseed/oil, unrefined vegetable and seed oils, extra virgin olive oil, and cold-water fish such as salmon and tuna).
Part 2 will discuss the top 3 Stress Zappers–water, exercise, and relaxation techniques.
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