An Alternative Approach to Stress

Stress, often called “the salt of life”, is unavoidable in the modern world. It is the #1 health problem in the U.S. as the top 6 causes of death are related to stress. It accounts for over 40 million doctor visits annually. Stress can be caused by marital status, occupation, financial status, and illness. Hans Selye, a physician, introduced the term stress in the 1930s and is credited with being the “father of stress.” According to Selye, “stress is the non-specific response of the body to any demand, and a stressor is any agent that produces stress at any time.” There are 2 types of stress: acute and chronic. Acute stress produces changes that are essential and adaptive, while chronic stress produces far-reaching health limitations. Stressors are classified as direct (starvation, extreme heat or cold, animal hunting you down in jungle) or processive (helplessness, social defeat, job loss).

Cortisol, a hormone manufactured in the adrenal glands, normally rises and falls during periods of acute stress. However, prolonged stress causes chronic elevations in cortisol levels, which fatigues the adrenal glands over time, and ultimately leads to adrenal exhaustion. Adrenal exhaustion then manifests as fatigue, anxiety, insulin resistance, abdominal fat accumulation, water retention, high blood pressure, cognitive deficits, sleep disturbances, decreased hormone production, and a weakened immune system. In our practice, we evaluate individuals’ supplement & medication regimens, exercise routines, lifestyle practices, and diet in determining an appropriate protocol for combating stress.

Rescue Remedy®

Rescue Remedy® is one of the most widely used products for stress worldwide. It contains a blend of 5 Bach flower essences: Cherry Plum, Clematis, Impatiens, Rock Rose, and Star of Bethlehem. It is used sublingually for its immediate calming effect in any stressful situation (i.e. grieving, public speaking). It is safe for use in any person or animal of any age. It is considered a homeopathic preparation and therefore does not have any side effects or drug interactions. It may be used as often as possible or a minimum of 4 times daily. It is advisable to avoid food, flavored drinks, mint, or caffeine 10-15 minutes before use as these interfere with absorption and render the product useless.

B-complex

B-complex is a generic term for a combination of vitamins B1, B2, B3, B5, B6, B12, folic acid, inositol, and choline. B-vitamins are involved in hundreds of reactions in the body such as energy production, detoxification, as well as maintenance of nerve, muscle, adrenal, skin, & liver cells. B-vitamins have naturally calming properties, making them useful for acute or chronic stress. B-vitamins are water-soluble; therefore, any unused portion is excreted in urine and does not accumulate in the liver, skin, or other fatty tissue. B-complex is typically taken 1-2 times daily with food. Side effects can include indigestion, increased energy, and dark yellow urine.

Magnesium

Magnesium is involved in over 300 metabolic reactions in the body. It helps nerves & muscles function properly, keeps the heart rhythm steady, supports healthy immune function, assists in bone building, promotes normal blood pressure, and is required for producing and storing energy. It has been shown that chronic stress depletes the body of its magnesium stores leading to an inability to achieve REM sleep or relax properly. Recommended dosages vary person to person but commonly range from 300-1200mg daily. Side effects from excessive magnesium intake include diarrhea, abdominal cramping, and drowsiness.

Holy Basil

Holy Basil (Ocimum sanctum) is an herb that is native to India, and is revered as sacred by some cultures there. Holy basil is a multi-tasking herbal remedy for acute or chronic stress. It supports optimal cortisol function by uplifting mood while simultaneously providing calming effects. Holy Basil also balances blood sugar in diabetics, and protects cells from radiation damage. The dosage ranges from 1-2 softgels twice daily to 1-2 softgels with food as needed for stress-related issues up to a maximum of 8 daily. Side effects include nausea, indigestion, and drowsiness if dosed too aggressively.

GABA

GABA (Gamma-aminobutyric acid) is an inhibitory brain chemical known as a neurotransmitter. GABA regulates anxiety by calming excitatory neurotransmitter activity. In fact, medications called benzodiazepines (i.e. Valium®) stimulate GABA receptors in the brain to promote relaxation. It has been shown that low levels of GABA are associated with anxiety, depression, and insomnia. In our practice, we use naturally derived GABA supplements from Lactobacillus instead of synthetic GABA supplements due to increased efficacy. GABA is safe for use in children over 6 years old and adults with dosages ranging from 1-200mg 3 times daily. Side effects include drowsiness when consumed with other medications that induce drowsiness.

Abdominal Breathing

Breathing with your diaphragm has been shown to reduce stress and increase energy while shallow breathing promotes tension and fatigue. Abdominal breathing, aka diaphragmatic breathing or belly breathing, is a useful tool to decrease stress by activating relaxation centers in the brain. The expansion of the abdominal cavity causes negative pressure to pull blood into the chest, resulting in improved venous return blood flow to the heart. Abdominal breathing can be done at anytime in any place using a 4 count inhalation along with a 4 count exhalation for 3-10 times works best.

Healthy Diet

Eating nutrient-dense foods enables our bodies to handle stress in a more positive way. Standard American foods & beverages do not support your body during periods of increased stress. It is important to restrict intake of refined sugars, caffeine, alcohol, and allergenic foods (dairy, wheat, red meat). Unrefined whole grains, high quality proteins, organic fruits & vegetables, nuts & seeds, and essential fats all comprise a healthy eating regimen.

Exercise

Regular exercise has been shown to decrease cortisol, increase energy, improve sleep, and improve insulin sensitivity, not to mention the many cardiovascular benefits. There is also evidence that shows that exercise increases DHEA and endorphin levels. Exercise programs including a balance of yoga, tai chi, pilates, walking, jogging, weight training, swimming, bicycling, and interval training have shown to be the most helpful in combating stress. A duration of 20-40 minutes daily at least 4-5 times weekly seems to produce the best results.

Sleep

Along with a healthy diet and regular exercise, quality sleep is another important aspect of stress reduction. Research indicates that chronic sleep deprivation can hasten the onset of diabetes, hypertension, heart disease, cancer, memory loss, and immune dysfunction. A study done in 2000 showed that poor sleep leads to decreased production of growth hormone and increased nighttime cortisol production. It takes just 1 week of sleep deprivation to produce these outcomes. At least 8-9 hours of sleep nightly is currently recommended by most practitioners.

Conclusion

While we are never going to completely eliminate stress in our lives, there are tools to combat stress and its multitude of effects on our bodies. By incorporating a healthy diet, consistent exercise routine, stress-reducing lifestyle practices along with nutritional supplementation, we are better able to manage our stress levels. Now let’s all take a deep breath, relax, and lower our cortisol levels!

For further information, please call (610) 363-7474 or go to www.lionrx.com.