Today, women run from task to task trying to do more and be more than at any other time in history. At first, we push ourselves, relying on an adrenaline rush, the boost of cortisol, and maybe some extra caffeine to address today's crisis (real or perceived). Initially, we recover quickly from the additional demands that we have placed on our bodies and our minds. But when we call upon these stress hormones to boost us to heroic heights time and again, our bodies can do nothing else but operate in fight-or-flight mode 24/7. This sets the stage for all kinds of medical problems -- and a very unhappy life.
We feel stress when we believe we must do something that contradicts our core values. Think of a new mother who would rather stay home with her baby, but has to work to help support her family. It's important to monitor our decisions to make sure we aren't doing too many things, on a day-to-day basis, that go against what we hold important.
Stress also occurs when we wish that something were different from what it is! That's why books such as Loving What Is, by Byron Katie, and The Power of Now, by Eckhart Tolle are so helpful. They help us stay in the present where our power is. We also feel anxious and overwhelmed when we have too many things to do. My advice? Don't fall into the trap of being Superwoman. Lower your standards a bit. Delegate. And just let it go.
I know it's easier said than done, so here are Five Natural Stress Busters (I've got a lot more, but this will get you started) to help you feel better -- Get enough vitamin D, supplement with magnesium, breath to calm the senses, do something that you enjoy and take Rescue Remedy.
Stress Buster #1: Get More Vitamin D
There's a connection between natural light and vitamin D levels -- and vitamin D literally enhances the health of every cell in your body. Having optimal levels of vitamin D can protect your musculoskeletal, immune, and cardiovascular systems and reduce the likelihood of certain cancers. Vitamin D has also been shown to reduce stress and naturally increase the feel-good chemical serotonin, a hormone known to reduce anxiety. Despite all these benefits, most people don't get nearly enough vitamin D! The best way is by exposing your body to the sun every day from three to 15 minutes depending on your skin tone and also the time of year. Just don't let your skin burn and use sunscreen on your face and hands.
Since this isn't always practical, make sure you get adequate amounts of vitamin D daily through supplements, cod liver oil or canned salmon. I recommend at least 1,000 IU per day. If you have any doubts about your vitamin D status, get a blood test to find out what it is.
Know that you're practicing preventive medicine when you do this -- which should also put you at ease.
Stress Buster #2: Increase Your Levels of Magnesium
Magnesium is another medical wonder. It supports the cardiovascular, respiratory and nervous systems, modulates blood sugar levels and lessens the occurrence and severity of pain, cramping and headaches. Unfortunately, many people have low levels of magnesium; chronic emotional and mental stress is associated with this deficiency. This occurs because the stress hormones cortisol and adrenaline release magnesium from the cells.
Carolyn Dean, M.D., explains in her book The Magnesium Miracle that we don't get enough magnesium from our foods due to common farming practices. (She also points out that the rate of depression has gone up every decade since these practices began after World War II. This is not a coincidence.) Magnesium supplements come in several forms, including magnesium oxide, magnesium chloride, and chelated magnesium. Make sure to get 500-800 mg per day. Magnesium and calcium intake should be balanced, too, in a 1:1 or 2:1 ratio. If you take 1,000 mg of calcium a day, you pair that with a minimum of 500 mg. Epsom salts are mostly made of magnesium. So soak in a tub with 1/2 cup of Epsom salts and you will be replenishing your magnesium--delightfully.
Stress Buster #3: Do Something Pleasurable Every Day
It's true that laughter is the best medicine -- taking time for pleasure and fun decreases the stress hormones cortisol and adrenaline. Commit to a minimum of 15 minutes of true enjoyment every day. Not only will you feel better, you'll be able to approach arduous tasks with more energy and a better outlook.
I suggest you come up with five simple things that make you feel relaxed. Make sure that two or more are free (or at least inexpensive), easy to do, and don't involve food. Some examples are taking a bubble bath, reading a novel that transports you to another place and time, watching a romantic comedy, talking to a friend, doing easy stretches, meditating, listening to music, or writing in your journal. Entering a blissful state every day (even for a short amount of time) will help you create a healthy stress-free life.
Stress Buster #4: Always Breathe Deeply and Fully
Breathing in fully through your nose instantly engages the rest and restore parasympathetic nervous system and helps the body metabolize stress hormones. Put Post-it notes on your phone, your computer, and your bathroom mirror. Write BREATHE in beautiful letters that uplift and remind you to breathe fully.
Mindfulness meditation and techniques like those found in Herbert Benson's The Relaxation Response have been used successfully to reduce stress and stress-related medical conditions. If you prefer an audio program, I recommend Buddhist Meditation for Beginners by Jack Kornfield.
Stress Buster #5: Let Flower Essences Calm Your Nerves
I have used and recommended flower essences for many years. Flower essences are a form of homeopathic medicine that help the body restore itself to a desired emotional state. One of the best known flower essences is Rescue Remedy. Made by Bach, Rescue Remedy is a blend of Cherry Plum, Clematis, Impatiens, Star of Bethlehem and Rock Rose flower essences that calms the nerves.
Rescue Remedy is useful during times of acute stress, such as before taking a final exam, after a heated argument, during a frightening thunderstorm, or while waiting for a medical procedure. (It has no known side effects and is even safe for pets.) In short, any time you feel fear, anger or stress just put a couple of drops in water and then drink it. (Rescue Remedy comes in spray form, too.) Most people experience an immediate sense of relief. But don't wait for stress to occur. You can take Rescue Remedy every day -- just a couple of sprays in your mouth or drops in water will do.
One more thing: It's common to feel more stress when our bodies are operating suboptimally. And sometimes we may feel trapped in a vicious cycle. Don't worry! Just review the list above and start somewhere, knowing that even small changes can greatly reduce your stress level.
Copyright Christiane Northrup, Inc. All rights reserved. Reproduction in whole or in part without permission is prohibited.
This information is not intended to treat, diagnose, cure, or prevent any disease.
All material in this article is provided for educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, exercise, or other health program.
Follow Christiane Northrup, MD on Twitter: www.twitter.com/drchrisnorthrup
Stress Management: How to Reduce, Prevent, and Cope with Stress
Positive thinking: Reduce stress, enjoy life more - MayoClinic.com
I have found these programs to be highly useful for helping with stress:
http://www.stopanxietyhq.com/projectmeditation
http://www.deepmeditationmusic.net
I have read of people who have this problem to the point some have accidentally died when their mouths were obstructed so they had to breathe exclusively through the nose.
BTW, this doesn't mean I go around with my jaw sagging or anything. Keeping the lips slightly parted is usually enough. But I still hate that insult!
How ironic that flower essences are included in a list to reduce stress, when a walk in nature with plants and fragrant flowers does so much to relieve stress. We recommend flower essences, yet we, as humans, are standing by without saying one word of protest, as all fragrances are removed from our flowers.
There was a day when flower shops were filled with the most beautiful fragrances. Now they have a faint papery whiff, while choking, cheap, manufactured fragrances waft out from the soap shop next door.
There are people in their thirties who are unaware that carnations have the most wonderful fragrance. That is a tragedy; that is criminal. It is heartbreaking that we are allowing this genetic manipulation of our flowers to happen.
I suggest that human interference with nature is a monumental stressor.
Dr. Cannell of The Vitamin D Council recommends blood serum levels between 50-80 ng/ml. Other VD3 experts suggest blood serum levels as high as 90-100 ng/ml. For these numbers, an adult cannot take less than 4000 IU daily - and probably more. Toxicity for VD3 (of which there is no recorded case) becomes an issue in the 200 ng/ml range.
Dr. Cannell - Water is more toxic than Vitamin D:
http://www.youtube.com/watch?v=0oc2Od7Yytk&feature=related
Excellent video on VD3, which also discusses dosage:
http://www.youtube.com/watch?v=qeg-5NDyJ84&videos=WpOWau4RC_U
If you do the research on this and start supplementing in appropriate amounts (weight is a factor in dosage) - you'll be amazed. Results with VD are dramatic. Experts agree - vitamin D is going to revolutionize the health care field.
www.vitamindcouncil.org
www.grassrootshealth.net.
*
*