Tag: stress

  • How to Overcome Stress With CBD, Meditation, and Yoga

    You may have experienced some form of unease, and you get confused with everything that comes your way; that is stress. Stress is a phenomenon where the brain tries to respond to different kinds of demands that can make you feel comfortable. Work, exercise, school, and relationships are some of the major events that cause this kind of trauma on your brain. Two types of stressful conditions can affect your healthy living include long-term and short-term kinds of stress. 

    You need to choose the right path to manage and overcome anxiety without affecting your neighbor. CBD is known to have a low-psychoactive effect that can keep you enthusiastic during any form of stress. CBD is available in the form of oils, capsules, and tincture.

    Meditation is the practice of focusing on a given object or activity to help you derive a certain point and overcome a given condition and feeling. Meditation assists in maintaining attention and general awareness of your state. Stress need flight and fight responses to make the body and mind relax. Light exercise such as Yoga can highly assist during any form of brain trauma as your brain concentrates on fitness rather that the situation on the ground. 

    Here are some of the useful ideas of how to overcome stress with CBD, meditation, and yoga:

    Why take CBD for stress?

    Stress can lead to different conditions that will negatively affect your health. When you have a prolonged type of stress, you may end up suffering from depression, high blood pressure, and hypertension. If the situation is not short-term, then you need an immediate intervention to reset your baseline stress- response. The medical intervention takes a long way, and this can make you feel uneasy. You should consider supplementing your situation with the essential products of CBD that are safe for use. The safety precautions must come from the FDA, and this involves screening of the marijuana seeds and the whole process of extraction and processing of the products.

    Plenty of convincing research explores the interaction of the body with these kinds of products during any anxiety caused by stress phenomenal. The anti-anxiety property assists the clinician and psychotherapists to subject their clients to CBD. Some of the major conditions that CBD can overcome include generalized anxiety disorder, social anxiety, obsessive anxiety, and post-traumatic stress disorder. All these conditions affect the brain, which in turn reacts with different perception considering the nature of your body.

    Anxiety comes with feelings such as dread, unpreparedness, and imminent danger that recur, leading to various thoughts and physical reactions. The small difference in genetic variation can work on your hormones and chemicals to try to calm the situation. Norepinephrine and serotonin can have a good impact on anxiety. The high level of stress hormones interferes with the endocannabinoid balance. From the CBD, the Phytocannabinoids and terpenes must have a reasonable ratio to the body for effective action.

    The CBD binds with the 5-HTA1, which is a receptor that controls the release of the stress hormone serotonin. Serotonin releases the receptors that bind to the neurotransmitters and make the brain to remain at ease. The endocannabinoid system faces imbalance during stress. With the introduction of CBD, the system can restore overstimulation by binding to CB1 receptors, which in turn assist in the release of fear and tension.

    ENDOCANNABINOID SYSTEM

    Learn More about the Endocannabinoid System from Dr. Judy Mikovitis at this interview with local Dr. Michael Karlfeldt on HealthMade Radio.

    How does meditation counter-attack stress?

    Man Wearing Black Cap With Eyes Closed Under Cloudy Sky

    Image

    Anyone can practice meditation because it is simple, cost-effective, not time consuming, and does not require any equipment. Meditation does need a specific environment as compared to other forms of stress relievers. The research noted that mediation help in deepening the level of self-awareness. It also helps in stress reduction and a general relaxation of the mind. Many people consider the process of meditation as complementary medicine for the mind and body.

    During meditation, when under stress, you may focus your attention on a stream of jumbled thoughts in your mind. Sometimes it may take the shortest time possible, and at times, you may go for hours because of the comfort you are feeling. The process can give you calmness, peace, and effective balance that provide you emotional well-being. At some point, you may carry out your activities without stress after undergoing the meditation process.

    You may get stuck in a stressful situation because of the inability to perceive an idea effectively. With meditation, you can have a new perception of stress, and this may help you carry on. Building new skills on the management of stress, increasing general self-awareness, reducing negative emotions, and high levels of creativity are some of the major benefits of meditation.

    How Yoga assists in fighting the stressful condition

    Stress is unavoidable, and you need to check on your lifestyle to overcome the condition. Prolonged stress can affect your sleep, digestion, social relationship, and sex drive. Yoga can be the best remedy for this kind of situation, and you need to adapt. It is a form of exercise that involves the postures that connect by flowing sequences. The sequence must have the rhythmic breathing, and it ends with the best relaxation of the body and mind.

    The physical fitness can be soothing as a hug or a massage. A hug and massage, when combined, reduce the general tension. The forward bends and inversions have that good calming effect when your brain is full of thoughts. The calmness comes when the adrenaline glands soothe and create a comfortable environment. 

    When you are holding a posture and flowing through the sequences, you can focus and slow down the rate of blood flow in your body. The slow blood flow sequence helps low down the body temperature and reduces the anxious effect. The repeat of these sequences enables you to develop new habits of relaxation.

    Conclusion

    The notes above assist you in understanding the effects of yoga, meditation, and CBD to your stressful condition. Stress is like an airborne-diseases because it is everywhere, and the only way to avoid it is to have the best practices. CBD, Yoga, and meditation are cost-effective, and they can act as a remedy to your stressful condition.

    Author Bio:

    Tammy Taylor is a full-time content marketing specialist. He has been closely studying the cannabis industry trends for quite some time. He has worked for various domains before he came to the cannabis industry. When he is not working, Tammy likes to work out, trying new foods and playing with his dog.

  • What Happens When You Experience Stress?

    Everyone experiences stress in their daily lives. It’s part of what makes you alive. And while your body’s response to stressors can help you in times of danger, it can also quickly snowball out of control.

    What Happens When You Experience Stress?

    When faced with a stressful situation, the body releases chemicals and hormones like cortisol to stimulate action. You may experience a rapid heart rate, labored breathing, elevated blood pressure, and tense muscles. This is useful in situations where you may be in immediate danger or you have to act fast.

    Many people are saddled with chronic stress in their lives. Unfortunately, your body is simply not designed to withstand the symptoms of stress over the long term. Elevated cortisol levels from stress can wreak havoc on your health, contributing to diabetes, high blood pressure, and a number of other chronic conditions.

    Stress can also cause tension headaches. These can keep you from spending quality time with your family and participating in activities you enjoy. That can lead to increased stress, which will compound the problem.

    Be Aware of Your Stress Triggers

    Some things that seem stressful to you may not cause your best friend to think twice. Identify the situations, people, or times that cause you to feel most stressed. Once you know what these triggers are, work to avoid them when possible.

    Conquer Stress Naturally

    Of course, you can’t always avoid stress. Luckily, stress doesn’t have to define you or your mood. Be prepared the next time it comes knocking on your door with one of these seven natural ways to relieve stress.

    1. Reduce Caffeine Intake

    Caffeine raises cortisol levels and acts as a stimulant on the body. This can easily exacerbate the symptoms of stress like elevated blood pressure and heart rate. High levels of caffeine can lead to chronically elevated cortisol levels.

    2. Get Moving

    Regular exercise is one surefire way to help moderate moods and combat the effects of stress. You don’t have to go all out, either. Simply taking a walk can help regulate your body and return stress levels to normal.

    Aim to get around 30 minutes of moderate exercise most days. Don’t beat your self up if you skip a day or two, just work to get back on track.

    A side bonus of exercise is that it can help relieve symptoms of some health conditions, like high blood pressure and uncontrolled blood sugar, that are brought on by chronic stress.

    3. Practice Gratitude

    Don’t just say thank you, but really learn to appreciate the world around you. Take time to recognize the beauty of nature, appreciate the friends and family you have, and acknowledge the many things you have worked hard to earn.

    The simple act of turning your attention to the amazing bounty you are surrounded with every day can help take the edge off when things don’t go quite the way you had hoped. Try making a simple gratitude jar that you can fill throughout the week. Each time you pass it, add a small stone or marble to the jar and say or think of something you are grateful for. As your jar fills up you will have a chance to actually see how much you have to be grateful for.

    4. Try Aromatherapy

    Certain smells can make you feel happy, sad, energized, or relaxed. Aromatherapists have known these secrets for many years, but more people are finding the benefits of adding specific scents to their environment.

    Soothing lavender or lemon balm are excellent choices to help combat stress. Some people find the uplifting scents of lemon, Bergamot, and other citruses to be helpful as well. If you are unsure about what scent to try, consider using a pre-blended formula. Some companies offer blends designed to soothe, relax, or uplift, and you are sure to find one that works for you.

    Photo by Richard Jaimes on Unsplash

    5. Take a Deep Breath

    Meditation and focused breathing have been shown to reduce stress and lower cortisol levels naturally. Consider learning a basic meditation technique to help regulate your response to stress. If you’re not quite ready to try meditation, deep breathing can also be effective.

    6. Chew Gum

    There is evidence that chewing gum can lower cortisol levels, particularly during stressful situations. Since cortisol is responsible for the body’s physical reaction to stress, chewing gum may help return your body to a calmer, more relaxed state. So, the next time you are experiencing a stressful situation, reach for a piece of gum to chew your way to a better mood.

    7. Find Strength in Numbers

    Social interaction is a fun and easy way to combat anxiety and depression that can result from feeling stressed. Call a few friends and make plans to get together. And who knows? You may realize things aren’t so bad as you talk them through and lean on your friends for support.

    A little stress can be good. Chronic stress, however, can lead to a host of health and other problems. Find your balance by using one of these seven natural ways to relieve stress in your life.

    Article Contributed by Dr. Dee a chiropractor at Healing Hands Chiropractic. With more than 10 years of professional practice experience, Dr. Dee knows how to treat pediatrics, pregnancy, sports injuries, back pain, neck pain, and everything in between.

  • Why Stress Causes Sugar Cravings and How to Fight It

    Welcome to the holiday season – a source of ‘seasonal stress.’ Sugar plums and chocolate Santas, Christmas cookies and parties galore the hustle and bustle of expectations, additional obligations, and hectic schedules can mean disaster on your health. Why? Because the extra stress can induce a craving for sugar which in turn reduces your body’s immunity to sickness. Take a moment to slow down and reframe your mindset learn stress causes sugar cravings and how to fight it.

     Sweetdefeat shares their answer: 

    Understanding the connection can help you change your eating habits.

    You get into a fight with your friend and suddenly you simply need a sweet treat. You get an urgent work email and immediately head towards the office candy bowl. Or you’re feeling sad, so you sit down in front of a favorite movie with a pint of ice cream.

    We’ve all been there: craving sugar for psychological reasons that have nothing to do with hunger. It’s called “stress eating” for a reason. When you experience persistent stress, your adrenal glands release cortisol, which increases both appetite and motivation. Together, that makes you more likely to eat even when you don’t need it. Understanding how stress affects sugar cravings helps you recognize the signs, so you can can say “no” the next time a craving strikes.

    Sugar and Stress Eating

    For our ancestors, stress made them eat more, and that was a good thing. When humans were just trying to survive, eating sweets in the form of fruit meant better nutrition. Today, our stress responses are triggered almost constantly, by work, family commitments, or even the ever-present noise of city living. And the extra food is no longer a good thing: Research shows that chronic stress is linked to craving sweet and fatty foods, which contributes to the development of obesity and the host of ill health effects that accompany excess weight.

    When you eat sugar, your brain releases feel-good chemicals and its reward system is activated, just as it is by drug use. In fact, sugar addiction can be just as powerful as cocaine addiction. Research suggests that “the brain reward circuitry may be a key player in stress-induced food intake,” says a 2007 study published in Physiology & Behavior.

    The bad news is that your body is programmed to want sugar when you’re feeling stressed. The good news it that by recognizing the reason for your craving, you can make better choices.

    Reframe Your Cravings

    It’s hard to make cravings go away completely, though if you cut back on your sugar intake, they will diminish as your body becomes accustomed to your new low-sugar lifestyle. Here are five tips to help you kick cravings:

    • Acknowledge the craving. Recognize that your body is craving sugar, but doesn’t really need it. Once you learn to distinguish between true hunger and cravings, you can take the proper steps to fight the cravings.

    • Feed hunger with healthy options. If you’re truly hungry, have a balanced meal or snack with veggies, good fats, and protein, which has been shown to help stabilize blood-sugar levels.

    • Fight cravings with a lozenge. Sweet Defeat lozenges contain extracts from the plant Gymnema sylvestre and have been shown to reduce sugar cravings. The lozenge also temporarily blocks the ability to taste sweetness, so treats aren’t satisfying: the sugar doesn’t activate the brain’s reward cycle.

    • Take a walk. Remember how sugar releases those feel-good chemicals in your brain? Well, so does exercise, so that’s a great alternative to indulging in sweets. Research shows that taking a brisk walk can help reduce sugar cravings.

    • Plan for a treat. Cravings cause us to behave impulsively. Rather than eating a sugary treat when a craving hits, make yourself a deal: If you still want it in two hours, or tomorrow, then you can have it. Research shows that this if-then bargaining can help reduce unhealthy food consumption.

    Cravings can be hard to resist, but when they hit it’s important to remember that you are ultimately the one in control.

    This article originally appeared at: https://www.sweetdefeat.com/blog/why-stress-causes-sugar-cravings-and-how-to-fight-it/

    Learn More about the Impact of Sugar on your Health

    Eating Sugar Found to Cause Depression 

    Sugar is Carcinogenic

    How Sugar Effects the Brain

  • Pharmaceuticals Kill More Teens Than Illegal Substances

    Combine the number of overdose deaths caused by heroin and cocaine, and you still haven’t matched the number of deaths caused by pharmaceutical prescription medications each year in the United States. In fact, according to the Centers for Disease Control and Prevention (CDC) website, pharmaceutical abuse was responsible for about 23,000 deaths in 2013  — that’s more than half of the overdose deaths in the U.S. that year. These deaths are tied to teen anxiety and stress and their inability to cope. As adults and parents, we can be mindful of the teens around us, encouraging them in their pursuits of excellence and their struggles to fit in. The struggle of stress and anxiety is real in life, helping to teach the next generation to cope without the needs for a pill is critical for not only their health, but the health of the coming generations. 

    Prescription drugs have a disproportionately large effect on teenagers. A recent study published in Journal of Public Policy and Marketing sheds light on this issue, which the CDC has labeled an “epidemic.”

    Over 1,000 teenagers in 40 different regions around the U.S. participated in an online survey that questioned them about their use of alcohol, tobacco, legal drugs and illegal drugs. Participants were asked if they suffer from anxiety, if they have a desire to be “popular,” how often they participate in exciting activities, and whether they consider using drugs risky.

    The authors of the study — Richard Netemeyer of the University of Virginia, Scot Burton of the University of Arkansas, Barbara Delaney of the Partnership for Drug Free Kids, and Gina Hijjawi of American Institutes for Research — published several conclusions.

    First, their results showed use of pharmaceuticals has a linear correlation with the amount of anxiety and other psychological stress a teenager experiences each day. Pharmaceutical use also increases with the amount of alcohol a teenager consumes.

    Second, their results show prescription drug use increases exponentially in circumstances where a teenager is experiencing more severe anxiety, a heightened desire to be popular, a need to be a “good teen,” or is using other restricted substances.

    “Teens need help before they reach these tipping points for prescription drug abuse,” write the authors. “Adults spotting teens with very high levels of anxiety and at least moderate use of other restricted substances should realize that these are students with a high likelihood of prescription abuse.

    According to an editorial published by the New York Times in 2013, pharmaceutical advertisements have helped cultivate a “pill for every ill” approach to health care in the United States. U.S. physicians, for example, prescribe drugs as treatment for ADHD 25 times more often than European physicians. It follows that U.S. teenagers have 25 times more access to ADHD medication like Ritalin and Adderall than European teenagers.

    Several organizations work to educate the public on the risks of prescription drug abuse. The National Coalition Against Prescription Drug Abuse, for example, organizes school related activities aimed at educating students about the risks of pharmaceuticals, and the Office of National Drug Control Policy is trying to implement a four-part plan to educate teenagers and monitor their use of pharmaceuticals.

    Evidence from the study suggests these organizations have a long way to go. 

    The causes of stress/anxiety

    Anxiety can be brought upon by a slew of different things: genetics, hormones, environment, relationships, trauma, and much more. An anxiety disorder doesn’t entail just feeling stressed a little more frequently–it means someone is experiencing so much anxiety that it’s difficult to function in certain situations or moments, sometimes logical and sometimes not.

    The adolescent years are some of the most trans-formative and intense, which makes it a perfect time to develop issues like anxiety. As adults, we have experience with how to properly deal with stress, but teens don’t. Not to mention that students nowadays have an enormous amount of responsibility set on their shoulders with little to no education on how to handle the stress of that correctly. It’s a recipe for disaster.

    Studies shows teens experience “adult-level” stress

    If you think high school is just “kid” drama and doesn’t produce “real” stress, you’re probably wrong. A study by the American Psychological Association discovered that teens feel just as much anxiety as adults–if not more at times. This isn’t just a little stress, either, it’s the type of stress that keeps you awake at night, makes you skip meals, and makes you feel depressed. The type of stress that signals a parent to begin searching out help for teen mental health issues.

    In the study, it was discovered that on-average, a teen’s overall stress throughout the year was higher than an adult’s. This is probably due to the lack of experience with how to deal with stress–but it could also be linked to new factors, like social media.

    Social media & anxiety

    Like all new technologies, there’s always a downside that needs to be addressed–for social media, it could be the obsession with “likes” and a strong fear of missing out (FOMO). As a program that provides help for teen mental health, it’s not unusual for teens that come to us to have a pretty unhealthy relationship with technology.

    In a recent CNN article, teens discussed their own experiences with social media anxiety. One girl explained how her friend nearly had a breakdown because she didn’t receive a certain amount of “likes” on a photo she posted on Facebook. This type of behavior is linked to an individual basing their self-worth on something such as “likes.” To them, not getting enough “likes” means they’re not popular or pretty enough–it can create an enormous amount of anxiety.

    5 Tips for Helping Teens Cope with Stress & Anxiety without Medication

    Often times teens are marketed too that there is a pill for every ill and that a drug will make it ‘all go away’. This is an unhealthy attitude. It is the adults and parents responsibility  to guide, encourage and teach our children and teens. Here are some suggestions from the American Academy of Child and Adolescent Psychiatry in helping to train your teens to recognize and learn to cope with anxiety and stress and in a healthy way.  

    • Take care of your body

      • Get Enough Sleep 
        Healthy sleep is so important. When stress spikes, sleep often suffers. At the same time, too little sleep can make stress that much worse. Encourage your child to get enough shut-eye. Limiting screen time and stimulating activities in the evening can help your child fall asleep earlier so that he or she is better rested when the alarm buzzes.
      • Eat regularly. Small meals with a protein will help keep your blood sugar balanced and your mood balanced.

        The study found that nearly 1 in 3 teenagers felt depressed, sad, or overwhelmed because of stress. It also was reported that about 25 percent of teens skipped a meal because they were too stressed to eat. Of those teens that said they’ve skipped a meal because of stress, about 40 percent said they do it weekly. Sounds like a pretty unhealthy way of coping with stress, right?

    • Focus on Strengths. Point out your teens strengths and encourage them to find positives on their own.

      • Positive self talk can make a world of difference in mindset and attitude and the ability to cope with stressful situations.Decrease negative self talk: challenge negative thoughts about yourself with alternative neutral or positive thoughts. “My life will never get better” can be transformed into “I may feel hopeless now, but my life will probably get better if I work at it and get some help”
      • Focus on the process instead of the outcome. How hard a child tries is more important than the grade they receive.

    • Practice breathing and mindfulness.

      • Take 30 seconds to focus on deep breathing and relaxation. “Teens tend to hold their breath to get through stressful situations, but it can impact their ability to focus,” Weiker says. “The more you hold your breath, the more tired and agitated you become.”

    • Remind teens that they are in control of some things in their lives. 

      • Encourage them to make decisions and prioritize activities when possible.
      • Teach them to feel good about doing a competent or “good enough” job rather than demanding perfection from yourself and others.
      • Talk to your teens. Be open to listening without judgment to teens concerns and stresses. Their stress in their youth affects them just as much as your adult stress effects you as an adult. 

    • Take a Break from Stressful Situations.

      • Encourage them to participate in activities, like listening to music, talking to a friend, drawing, writing, or spending time with a pet, to help reduce stress.
      • Teaching our teens to recognize the need to rest is just as healthy as teaching them motivation and a strong work ethic.
        Give them “permission” and encouragement to choose a healthy activity that makes them happy to work on without interruption for a period of time and on a regular basis. 

    As an adult changing our mindset to consider that teen stress is a teaching opportunity. Validating their stress levels and helping them to find healthy ways to cope is a skill that they can take with them into adulthood.

    RESOURCES:
    http://reset.me/study/study-pharmaceuticals-kill-more-teens-than-illegal-substances-in-the-us/.

    https://www.viewpointcenter.com/blog/help-teen-mental-health-causes-anxiety-disorders/

    https://www.psychologytoday.com/us/blog/the-race-good-health/201402/5-tips-helping-teens-cope-stress

  • Seasonal Affective Disorder (S.A.D) A Naturopathic Treatment Approach

    It’s that time of year again. The days are getting shorter, the air is getting cooler, and the leaves are starting to paint our city in beautiful yellows, oranges, and reds. Along with this pleasant turn of the season comes a higher prevalence of seasonal affective disorder (SAD). For those that experience SAD, the coming of fall and winter presents unique mental health challenges.

    SAD is a type of depression that comes and goes with the seasons. It is often experienced as an exacerbation of preexisting mental health conditions that worsens in the coldest and darkest times of the year. It is very common in the United States (up to 10%) during the months of October through February.

    Symptoms of seasonal affective disorder include:

    • Feeling down or depressed most of the day, nearly every day
    • Loss of interest in activities you once enjoyed
    • Low energy
    • Low motivation
    • Insomnia or oversleeping
    • Change in appetite, especially increased cravings for carbohydrates
    • Change in weight
    • Feeling sluggish
    • Heightened irritability or agitation
    • Difficulty concentrating
    • Feeling hopeless, worthless or guilty
    • Having frequent thoughts of death or suicide
    • Fatigue

    Just because symptoms arise seasonally doesn’t mean you have to “tough-it-out” and wait for the spring season to bring relief. Treating SAD proactively can help to maintain steady mental state of mind and motivation throughout the year. Below are some ideas for maintaining great mental health in this more challenging time of year.

    Boise Natural Health Clinic suggests these supports to build a healthy foundation for any mental health treatment.  

    Healthy daily diet  

    • Health Freedom Idaho member suggested: “Endorphins are key! Eat feel good foods that boost serotonin and dopamine and get the heart pumping and blood flowing as much as possible”

    Proper supplementation 

    • Omega-3 fatty acids, Probiotics, Vitamin D3, and a good multivitamin

    Go Outside

    In the winter months we don’t get enough sunshine and, as a result, we also lack Vitamin D which contributes to SAD. Try to go outside in the daylight whenever possible – it doesn’t need to be for a long time, even half an hour can make a difference. You should also avoid wearing sunglasses (but never look directly at the sun) to get the most out of the daylight hours.

    Adequate sleep 

    Make a plan and routine to get more than 7 hours a sleep a night. Plan a night time routine. Get off screens at least an hour before bed, blue light from screens can interfere with your bodies ability to make Melatonin generated by the body to help you feel you ‘sleepy’. A simple habit such as a cup of tea before bed is calming and can help your body and mind relax to ease sleep. Many suggest magnesium to help promote restful sleep. There are many varieties to choose from a whole food version successfully used with adults and children is here.

    Exercise

    • Exercise increases endorphins (neurotransmitters that make you feel happy) and decreases cortisol (our stress hormone). As I’ve told many of my patients, exercise is the best stress management because it helps to decrease cortisol just like you would draining a battery. It is an incredible stress management tool, that when used effectively, can be a game changer for some.

    Solid Stress Management Routine 

    Health Freedom Idaho members made the following suggestions:

    • Re-prioritize! Say no more often and only say yes to the most important things. Take more down time with the family. 
    • Focus on a few big activities to look forward too. A buck list of ideas that don’t take a lot of planning or finances are often the most memorial and can keep the motivation going through the season. 

    Manage your holiday expectations. Don’t set yourself up for failure by making blanket statements “This will be the best Christmas ever.” But keep positive in your mindset. Set boundaries and limits so that your family and close friends will know what you will (and won’t) be doing for the holidays. This will give you the freedom to stay ‘no’ without feeling you are failing others, which can lead to a negative mindset.

    If you experience SAD, please know you are not alone. Should you need additional support, Naturopathic treatments for SAD may include  light therapy (light box), counseling and targeted supplementation.

    Light Therapy

    A light box imitates the natural light of the day, and can be useful when used at your desk in the morning and throughout the day when the days get dark and short. Light boxes can help to decrease the amount of melatonin (the hormone that makes you sleepy) and increases the amount of serotonin (the hormone that makes you happy) when used during the day.

    Psychotherapy

    I refer to local area counselors on a frequent basis. Counseling/psychotherapy helps us to address the root cause of depression or other mental health concerns, even if they are only experienced seasonally. The different modalities of counseling have a wide array of benefit. To experience maximum benefit from counseling, it is important to find a therapist that you connect with and to make sure that they provide a type of counseling that fits your needs.

    Emotional Freedom Technique

    Emotional Freedom Technique (EFT) can be an incredibly useful and effective modality for managing seasonal affective disorder as well as chronic conditions such as anxiety and depression. Boise Natural Health Clinic’s own Emily Yuen offers EFT and we have seen patients get excellent results.

    Portions of this article originally appeared at: https://boisenaturalhealth.com/seasonal-affective-disorder-naturopathic-treatment-approach/.

  • The Myth of Adrenal Fatigue?

    Adrenal Fatigue is indeed “fatigue”.  People that suffer from Adrenal Fatigue tend to feel tired and sleepy throughout the whole day. And this doesn’t go away after a good night’s sleep! Adrenal Fatigue is caused by lower levels of stress hormones, such as cortisol and adrenaline and neurotransmitters. These declines in hormones and neurotransmitters together with the disruption in the daily cortisol cycle, are basically responsible for many of the adrenal fatigue symptoms. Because every person is different, every sufferer from Adrenal Fatigue usually has slightly different symptoms.  

    Most (if not all) people that suffer from Adrenal Fatigue experience symptoms like fatigue, an inability to handle stress and cravings for certain types of foods. 

    What Is Adrenal Fatigue?

    A relatively new term, “adrenal fatigue” was proposed as a new condition in 1998 by Dr. James L. Wilson, a naturopath and chiropractor. His assumption was that an overstimulation of the adrenal glands (or “adrenals”) by chronic stress over time could lead to an inconsistent level of cortisol (the stress hormone) in the bloodstream, sometimes far more than normal and at other times, far too low. In addition to this overload or improper cortisol level, people with adrenal fatigue often don’t have enough DHEA, the “parent hormone” responsible for the creation of many necessary hormones in the body.

    Dr Josh Axe lists these Adrenal Fatigue Symptoms

    What happens when the adrenal glands stop producing hormones efficiently? Every bodily function is affected, and as adrenal hormone levels ebb and flow abnormally, even the normal “get-up-and-go” you get from them disappears. Adrenal fatigue symptoms include: (17)

    • Autoimmune conditions
    • Chronic fatigue (always feeling tired)
    • Brain fog
    • Hair loss
    • Hormone imbalance
    • Weakened stress response
    • Insulin resistance
    • Lightheadedness
    • Decreased sex drive/libido
    • Moodiness and irritability
    • Depression
    • Muscle or bone loss
    • Skin ailments
    • Sleep disturbances
    • Weight gain
    • Sweet and salty food cravings

    As you can see, there are a number of symptoms that might be related to other underlying disorders. Fortunately, the ways to combat these issues are very similar and will benefit your overall health.

    What Are Your Adrenal Glands?

    adrenal glands above kidneysWhat are your adrenals? Your adrenal glands (adrenals) are two thumb-sized organs that sit above your kidneys and are part of the endocrine system. Also known as the suprarenal glands, they’re involved in producing over 50 hormones that drive almost every bodily function, many of which are essential for life.

    Hormones affect every function, organ and tissue in the body directly or indirectly. They react to each other as well as respond to conditions in the body in an intricate and highly sensitive balancing act. The adrenal glands work closely with the hypothalamus and the pituitary gland in a system known as the hypothalamus-pituitary-adrenal axis (HPA axis). (7)

    Normally, the adrenal glands release cortisol on a diurnal rhythm, referring to the process of boosts of cortisol throughout the day that help wake us up, with a decline in this hormone level in the evening to aid the body in sleeping. This rhythm, however, doesn’t always apply when external stress occurs.

    Adrenal glands play a huge role in stress response. Your brain registers a threat, whether emotional, mental or physical. The adrenal medulla releases cortisol and adrenaline hormones to help you react to the threat (the fight-or-flight response), rushing blood to your brain, heart and muscles. The adrenal cortex then releases corticosteroids to dampen processes like digestion, immune system response and other functions not necessary for immediate survival.

    Your adrenal glands are also responsible for balancing hormones

    Some Doctors Say, “It’s a Myth!”

    An article from a São Paulo university was released in 2016 with the title: “Adrenal fatigue does not exist: a systematic review.” According to this review, results of acceptable studies available to them at the time had “conflicting results” and could provide no definitive proof of the disease, nor diagnostic criteria or adrenal fatigue treatment. (4)

    The medical community believes that the diagnosis doesn’t exist, even when patients are suffering from the symptoms. You need not have a ‘label’ or ‘diagnosis’ to help improve your symptoms. Since the treatment for adrenal fatigue consists mainly of diet and lifestyle adjustments, (which traditional doctors do not see as legitimate medicine) making these improvement will have great benefits and very few side effects! 

    Adopt a healthy diet and avoid blood sugar spikes

    The idea is to remove anything that taxes your adrenals.

    Foods to avoid include:

    • Caffeine: This can interfere with your sleep cycle and make it hard for your adrenals to recover. If you must drink coffee or a caffeinated beverage, then have a limited amount in the morning before noon.
    • Sugar and sweeteners: Includes avoiding high-fructose corn syrup and artificial sweeteners as well. Avoid sugary foods, cereals, candy, sweets, etc. Be aware that sugar is an additive in many breads, condiments and dressings. Try to avoid as much extra sugar as possible. Seek the benefits of raw honey or stevia as an alternative, and always moderate your use of sweeteners of any kind.
    • Carbohydrates: While carbohydrates aren’t all bad for you, the inflammation they can cause is particularly problematic when experiencing adrenal fatigue. Many people crave carb-heavy foods when they’re stressed, which offer a momentary satisfaction but end up taxing the adrenal glands more. If you’re overwhelmed and stressed out, try kicking the gluten and starchy carbs for a period of time to see if that may regulate your tiredness and energy levels.
    • Processed and microwaved foods: First of all, the microwave has its own dangers, but additionally, most microwaveable, ultra-processed foods have many preservatives and fillers that are hard to digest and wear out your body’s energy and digestion cycle. Try to buy food on the outer walls of your grocery store and prepare your own food whenever possible.
    • Processed meats: An overload of protein can stress your hormones more than you might think, and the added hormones and lacking nutrition in conventional, processed meats (particularly red meats like beef and steak) can throw your system out-of-whack in quick succession. When buying meats for adrenal support, stick to grass-fed beef and free-range chicken or turkey, and eat these protein-heavy meats only in moderation.
    • Hydrogenated oils: Vegetable oils like soybean, canola and corn oil are highly inflammatory and can lead to adrenal inflammation. Try to only use good fats such as coconut oil, olive oil, organic butter or ghee.

    Practice breathing exercises and meditate to reduce your stress levels

    5 Minute Mindfulness

    The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally you’ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes.

    Build in time to get more rest and sleep

    The National Sleep Foundation Suggests the following:

    1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
    2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
    3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
    4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
    5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light.Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices

      Additional suggestions include unplugging wireless routers and reducing screen time prior to bed

    Herbs and Supplements that are regularly suggested to support adrenal health

    Holistic Primary Care shares insight into some of the herbs with detailed information on contradictions for each. 

    • Ginkgo (Ginkgo biloba) is a common herb well known for its ability to enhance peripheral circulation and for its neuroprotective effects. Often overlooked is the fact that Ginkgo can favorably affect stress levels. In one study, it lowered cortisol levels in healthy patients undergoing glucose tolerance testing (Kudolo GB. Clin Nutr. 2006. 25(4) 606-16). Ginkgo is commonly thought to be blood thinning; however, a recent meta-analysis showed that Ginkgo extract did not increase the risk of bleeding (Kellermann A, et al. Pharmacotherapy. 2011 May;31(5): 490-502). Not all Ginkgo extracts are the same. <read more>
    • Ashwagandha (Withania somnifera) root comes from India’s Ayurvedic medicine tradition. It is particularly useful for stress-induced sleeping problems 
    • Rhodiola (Rhodiola rosea) is another adaptogenic herb with a long history of traditional use. It also has a number of positive human trials in the areas of stress and fatigue management, enhancement of mental performance and treatment of mild depression.

    https://adrenalfatiguecoach.com/adrenal-fatigue-symptoms/.

    https://draxe.com/3-steps-to-heal-adrenal-fatigue/

    https://www.mindful.org/a-five-minute-breathing-meditation/

    https://holisticprimarycare.net/topics/topics-a-g/chronic-disease/1241-herbal-options-for-managing-adrenal-fatigue.html

  • Grow a Detoxing 100-Year-Old Food Forest in Your Backyard in Just 10 Years

    Now surrounded by cities and agriculture, humans are no longer living in their “natural” habitat. Industrial engineer turned forest perma-agriculturalist  Shubhendu Sharma. His methods enable him to grow a 300-tree forest in the space of 6 parked cars. Amazingly, the cost of growing a forest is roughly the same as an iPhone.

    Not only do trees help to detox the air and the soil, they can block the new 5G emissions from those who are emf sensitive and studies show trees help to reduce stress levels naturally. (Study: The More Trees We’re Surrounded By, The Lower Our Stress Levels)

    Shubhendu Sharma was an industrial engineer for Toyota hired to offset some of the carbon emissions of the company’s factories. Sharma solution was to plant mini forests right next door. He uses the Miyawaki method, which was developed by Akira Miyawaki, “a Japanese botanist and expert in plant ecology, specializing in seeds and the study of natural forests. He is active worldwide as a specialist in the restoration of natural vegetation on degraded land. (Since 1993, he has been Professor Emeritus at Yokohama National University and Director of the Japanese Center for International Studies in Ecology. He received the Blue Planet Prize in 2006.”) 

    Since then his company Afforest has helped “build” 75 such forests in 25 cities across the world. Sharma’s forests grow 10 times faster, are 100 times more biodiverse and 30 times more lush than typical reforestation projects. He used his model for manufacturing as many cars as possible per square feet of factory space and applied it to growing trees. His methods enable him to grow a 300-tree forest in the space of 6 parked cars. Amazingly, the cost of growing a forest is roughly the same as an iPhone.

    “We discovered every single element needed to make a forest is right around us,” Sharma said. “All we have to do is bring these elements together and let nature take over.” 

    “We start with soil. We touch, feel and even taste it to identify what properties it lacks.” Next, his company mixes in local biomass — compost, manure, etc. — to help compacted soil become more porous and allow water to seep in. “If the soil is lacking nutrients, we don’t just add nutrients directly to the soil — that’s the industrial way,” he says.

    Instead, he adds microorganisms that feed on the biomass and convert it into more bioavailable nutrients. “As the number of microorganisms grows, the soil starts breathing again,” he says. “It becomes alive.” When planning a mini forest, Sharma’s company starts by determining which tree species were native to the area before human intervention.

    Then they decide whether they want a fruit forest, a flower forest, a forest that attracts a lot of birds or bees, or an evergreen forest, and chose different species for each layer — canopy, tree layer, sub tree layer and shrubs.

    Then, they collect the seeds, germinate the saplings, and plant them in a tight-knit pattern that intersperses the various species.

    Next, they spread a thick layer of mulch to hold in moisture during the summer and protect the soil from frost during the winter.

    This makes for extremely soft soil, allowing roots to penetrate and grow quickly. Within 3 months the roots reach one meter deep and form a mesh holding the soil together. Microbes and fungi make nutrients available to the roots. The forest is watered and weeded for two to three years, but as the forest grows it blocks the sunlight and weeds stop growing.

    Shortly after this, the canopy becomes so dense, the forest retains every drop of water, eliminating the need for watering. The forest floor remains moist and dark, enabling leaves to decay quickly and become food for the soil. As more and more leaves fall, creating more and more food for the soil, the forest starts growing exponentially, Sharma says.

    “If the tree species were planted independently, they wouldn’t grow so fast,” he says. “This is how we create a hundred year old forest in just ten years.” For more details on forest-scaping your yard, check out Sharma’s website Afforestt.com.

    Other successes in recreating forest environments include “Ernst Gotsch”. He has a +40 year old forest of his own, in Brasil, made on a 400 acres of what everyone said it was sterile land, dead land. Now 40 years later, that same patch of land already has 9 water springs that came back to life, and produces one of the best cocoa in the world.

  • 5 Successful Tips To Reduce Stress

    From the elderly to even kids, it appears that everybody is dealing with stress these days. Stress is our body’s method for disclosing to us that something has upset our normal equilibrium. Sometimes stress can be useful as it might persuade us to succeed however mostly stress can influence us in a negative way.

    Sometimes you are under a considerable stress that it may affect your work. The major difference between the individuals who are successful and who aren’t isn’t regardless of whether you experience stress, however, how you manage it. Here’s some great advice from relaxlikeaboss.com :

    Exercise

    Exercise is a standout among other approaches to reduce stress and enhance your general personal satisfaction. Walk or do whatever activity you feel great with. You may like to join a wellness club. Make certain to practice frequently. Try not to worry about your family or work while you are exercising; this is your personal time and don’t let anyone interfere.

    Exercise benefits your mind and body. However, even a 20-minute walk, dance, run, or swim can give a prompt impact that can keep going for a few hours.

    Smile and Laugh

    Our brains are interconnected with our feelings and body language. At the point when individuals are stressed, they regularly hold a considerable measure of the worry in their face. So smile or laugh can help to reduce stress and enhance the circumstance.

    Listen to some comedians; watch a comedy play or even short YouTube clip on your drive home. As indicated by Mayo Clinic, a smile has both long-term to enhance a state of mind and short-term to ease tension. So have a decent tummy romping giggle! 

    The researchers recently reported their results in The Journal of Neuroscience. Social laughter led to increase in endorphins

    Meditation

    Meditation is one of the greatest tip rehearsed by numerous individuals to help ease out the stress. In other words, being engaged at the time, which is the present or NOW!

    It encourages the brain and body to reduce stress. It can enable individuals to see new points of view, create self-sympathy and absolution. While meditating, individuals can discharge feelings that may have been causing the body physical pressure. Much like exercise, research has demonstrated that meditation quickly can receive prompt results.

    Get Social Support

    Call a companion, send an email. When you share your worries or sentiments with someone else, it can help to reduce stress. In any case, it’s essential that the individual whom you share with is somebody whom you trust and whom you feel can comprehend you. On the off chance that your family is a stressor, for instance, it may not reduce your stress in the event that you share your works misfortunes with one of them.

    Sleep

    Everybody knows stress can disturb your sleep. It is well known that absence of sleep is a key reason for stress. This endless loop makes the mind and body escape whack and just deteriorates with time. Try to get at least seven to eight hours of sleep. Put away all the electronics an hour before sleep, adjust the lighting level, and give yourself an opportunity to unwind before going to bed. It might be the best stress reducer.

    Final Words

    Removing the greatest cause of stress and figuring out how to deal with the rest will enable you to have an uplifting viewpoint towards life, which will have a positive streaming impact on your family and friends. With better stress administration, things which appear to be overpowering will soon become trivial. You will be more advantageous, more joyful, and more energetic; prepared to confront every obstacle.

    the article originally appeared at https://relaxlikeaboss.com/stress-management-guide/