Stress in Any Season

Hello All,

I did a talk/presentation in November 2013 on anxiety and stress~here are the notes for your pleasure.

Notes from "Stress in Any Season"

A Few Common Signs and Symptoms of Stress:

Headache/Migraine

Stomach issues

IBS (Irritable Bowel Syndrome)

Depression 

Jaw clenching/Grinding teeth

Cold, clammy hands

Sweating

Anger

Goosebumps/Hives

Insomnia

Forgetfulness

Change in appetite

Frequent crying

Difficulty breathing/Frequent sighing

Frequent urinating

Loss of sexual desire

Stuttering

Feeling overwhelmed

Natural Ways to Combat Stress

Yoga Breathing (because you can’t breathe deeply and be anxious at the same time) 

4-7-8 Breath

Exhale completely through the mouth.

Inhale through the nose to the count of 4—HOLD breath to the count of 7—exhale slowly, through the mouth to the count of 8.
Repeat at least 2 times daily.

Brisk Walk

A ten-minute brisk walk during an episode can calm the jets. Whether it’s a distraction or increased blood flow to the brain, take it as a remedy!

Herbal Remedies

~Rescue Remedy (spray, gum, or pastilles) from Bach Flower Remedies

~Chamomile: calms—compounds bind to some brain receptors as drugs like valium do. Tea or capsules.

 ~Hops & valerian: sedatives---taken to promote sleep—DO NOT take with prescription sedatives or tranquilizers. Tea or capsules.

 ~Green Tea—contains amino acid L-theanine—reduces anxiety. Tea or capsules.

 ~Lemon Balm: calms, helps with sleep. Tea or capsule.

 ~Passionflower: sedative for nervous restlessness. Also used for insomnia. DO NOT use longer than one month. Capsule or herbal blend capsule.

 ~Kava Kava: calms & promotes rest/sleep. Tea or herbal blend capsule.

Aromatherapy

Lavender & Bergamot & Eucalyptus: calming—can use essential oils sublingually or in a diffuser.

Nutritional Therapy

Eat leafy greens for phytonutrients—to reduce anxiety. Varied diet of greens will supply loads of B-vits., which are necessary for nerve health and combating stress.

Laughter & Touch & Expression

Laughter is the best medicine...I'm sure you've heard that said. The truth is that laughter releases endorphins and endorphins are hormones that make you feel good! Laughter is infectious...you laugh and someone is bound to at least smile when they see you crack up in a fit of hilarity. 

Why not find things that make you laugh: a movie (comedy), a comedian on CD you know to be your brand of amusing, a funny friend to have coffee with, playing with children, or playing with animals. All can bring you laughter and happiness--even for that moment. String a bunch of moments for a happy accident--a great day!

People who have animal friends have improved health! Petting a cat or a dog or a llama can lower blood pressure and impart a sense of well being. Animals provide unconditional love and the benefits are felt by both human and animal.

Touch is important for all humans...everyday. No matter your age, you need hugs. No matter your age, you need the positive feedback from another person. Don't neglect yourself by not being in a situation where there is no one to share this bond with you. 

Animals provide additional, and I think quite necessary, love and affection. Warning: Don't replace human touch and intimacy with animal/pet affection...isolation from your own species will not bring you stress-free living. Enjoy both!

Do check who comprises your human circle. It might be the people (or a person) in your circle are stressing you out, not people as a whole.

It is difficult to squeeze in everything we need...should...and want to do--every day or every week. One way to have better control in this area, thereby reducing the stress we put on ourselves, is to re-check our priorities often.

Do you still operate as a mom/cook/referee/maid/errand girl/message taker/homework helper now that your children are in college and living on campus? I hope not. Your job titles have changed. Have you re-evaluated your tasks and time to reflect this whilst tending to your needs via your new-found freedom?

Sadly, many of us hold onto our old job titles and pile on new ones as they pop up. We stay so busy that we neglect things that bring us another, necessary, true joy. Things that are separate of work, home life, spouses, children, and friends: things that are part of our core being such as art, music, dance, gardening, philanthropy, etc. Passion for the gifts we were God-given that make us feel alive differently than the day-to-day us. Sometimes, stress stems from this lacking and can be abated by its expression. You can even share this part of yourself with your spouse and family and friends, still reaping the rewards, as well as adding happiness to their lives. Seeing those we love thrive and flourish brings peace and joy to our lives.

What do you want to do?

Women, Hormones, & the Stages of Life

                                      Hello from RI during our last 12 days of summer!

This is my first post in 2013. My dad was ill and passed away soon after my last post in 2012; I was too uninspired and sad to write.This past July I did a talk on Hormones and the Stages of a Woman's Life. I thought I'd start blogging again with highlights from that talk.     Thanks for reading and for the questions that keep coming in...I will start posting answers again (and to those who have enjoyed the e-mails instead, they'll continue, as well). 

Hormones and the Stages of a Woman’s Life

Imbalances: Hormones help regulate everything from energy flow to inflammation to women’s monthly cycles. When hormones are out of balance the effects are felt differently by each woman--bio-individuality is the reason. 

Signs of the Times

·    Teens have begun cycles earlier (some at 8 or 9 yrs. old); pre-menstrual syndrome is common in today’s world.

Child-bearing years can include PMS, infertility, fibroids, endometriosis, headaches, depression,  & low libido.

Other signs of hormone imbalance are irritability for no reason, frequent water retention, spotting between cycles or absence of menstruation, and painful or difficult menses.

Major causes of imbalances are stress, adrenal exhaustion (produce most hormones), severe dieting or exercise, deficiencies in nutrients (especially protein, calcium, B-complex, EFAs: essential fatty acids), environmental pollutants and hormones, birth control, and HRT (hormone replacement therapy). 

      Fertility/Pregnancy:

·    Herbal support for normal, healthy child-bearing years: many varied fresh fruits and veggies in the diet, whole-food supplements (especially rich in folic acid and chlorophyll), and essential fatty acids (EFAs).

·    Massage therapy is essential in helping with infertility—stress management is important. Avoid caffeine.

Hot Flashes & Menopause:
Hot flashes are caused by the hypothalamus (regulates sleep cycles, appetite & body temp, and produces hormones in the pituitary gland) over-reacting & producing hormones, attempting to stimulate estrogen production.

Menopausal symptoms can be heavy bleeding (unlike/worse than normal periods), spotty bleeding, leg cramps, migraines, fibroids, low libido, hot flashes, mood swings, crying for no reason, vaginal dryness, hair loss or thinning, and night sweats.

*Hot flashes can last 2-4 years after menopause has ended.

·         

      Herbal Support:  Supplements are made for particular needs and will vary to include many of these herbs: Dong Quai, Black or Blue Cohosh, Licorice Root, Wild Yam, Chaste Tree/Vitex, and Ginseng

*Black Cohosh: research has shown 8 weeks later, estrogen levels are equal to Rx medications' results.

*Licorice Root: stimulates the adrenal system.

·    Vitamins/Minerals/EFAs: Supplements may contain any number of these beneficial components to aid your needs: Vitamin E, Omega 3 or mixed EFAs, folic acid/B-Complex, and Valerian Root/Kava Kava.

·    Foods: Super foods, such as those high in chlorophyll (wheat grass, barley grass, spirulina, etc.) are wonderful system-wide health builders that will increase stamina and have a long list of other benefits. 
      Add these foods to your diet (high protein & mineral content): Sea veggies (kelp, dulse, wakame, etc.), soy foods, papaya, seeds, nuts, miso, and green or white teas.

*Sea veggies help remove toxins from the body by binding to chemical wastes and then eliminating them through the proper channels.

*1 cup soy = 1 Premarin tablet

*To moderate bleeding: drinking red raspberry or green tea may help. Exercise is something that will either help you to lessen the bleeding or increase it—this is your bio-individuality…you have to try it first to find out.

NOTE: Many people have sought relief from every malady known to man through acupuncture and/or acupressure. Also, massage therapy (including foot, hand, and ear reflexology) has miracle-like results!

God provided every tree, grass, berry, nut, seed, flower, root, bark, stem, leaf, and fungus (did I miss any?) to help nourish and cure us of our ills whilst providing nutritive sustenance. He also gave us trigger points for effective body work—all to help us cope in this changing, beautiful, yet difficult world.