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THE URBANHERBALIST NUTRITION TIP SHEET: MANAGING YOUR STRESS WhatisStress? Stressisyourbody’snaturalresponsetolifeeventsthatarebasedonyour perceptionorhowyourfivesensesunderstandsandacceptssituationsasthey occur. Humanbeingsliveinthree“internal”worlds:thought,feelingandemotion. THOUGHTScantriggerphysicalsensationsinyourbodyorFEELINGS.Yourability tocopewiththefeelingsyouhaveisexpressedbyyourEMOTIONS.Emotionsare thejudgmentsweacceptinordertocopewithourfeelings. Physiologically,ourbodyresponsetostresstriggersacycleofhormonereactions calledtheHPAAxis–Hypothalamus,Pituitary,AdrenalAxis.Thesethreehormone systemscommunicatewithoneanothertoinfluencethe“fightorflight”response thatwenowknowasstress.Increasesincortical,epinephrineandnorepinephrine influenceallofourorgansystems’abilitytoregulateandmaintainstability. Overtimethiscanleadtoseriousillnessesanddiseases. Althoughwemaythinkthatweareincontrolofourthoughts,therearemanythings orfactorsinourenvironmentthatinfluenceandaffectourthoughtsandultimately howwefeelandreacttothosefeelings.Someofthesefactorsinclude: Diet.The“SAD”dietorStandardAmericanDietconsistsofexcessiveamountsof sugar,saltandartificialfoodadditives.Eatingthesetypesofprocessedfoodsadds excessiveamountsofemptycalories(caloriesthathavenonutritiousvalue)and causesweightgain.TheSADdietisalsoaleadingcauseoffoodintolerancesand allergieslikewheat/glutenanddairy/lactose.Italsoincreasesinflammationinour bodiesthatcanleadtodigestiveailmentslikeGERD,leakinggutanddiverticulitis. CharleneMarieMuhammad,M.S.,LD (443)[email protected] www.urbanherbalist.org Consuminglotsofsugarandcaffeinealsoaffectsourmoodaswellascausingblood sugarimbalance(hypo/hyperglycemia,diabetes)anddehydration. NutrientDeficiencies.Certainvitaminsandmineralswhendeficientfromourdiets mayeffectourbehavior/mood.NutrientssuchasVitaminD,B-6&12,folicacid, iron,andEssentialFattyAcids(EFAs)canalterbrainfunctionleadingtocyclesof depression,irritabilityandanxiety. LackofExercise.Beingsedentaryincreasestoxinsinyourbodyandmakesyoufeel bad!Lackofexercisealsoaffectsyourbloodcirculationthatalsoaffectsyour thoughts.Youaremorelikelytodwellonnegativethoughtswhenyoudon’tmove. Freshbloodtothebrainmeansfreshoxygentoyourmindandfresh“thoughts” increasingyourmood. Decreasedsunlight.Ourmodernlifestylehasmovedusawayfromtheagrarian societywherewespentmuchofourtimeoutdoorstendingfieldsandlivesstock towardsaserviceindustrialcomplexthatkeepsuslockedindoorsfor20ormore hoursperday!SunlightsupportsVitaminDandmelatonininourbodiesaswellas stimulatingourskin,eyesightandmood. Considerthis!Ifthesun’senergyisthesourceofLIFEforplants,earthandanimals, whywouldweashumanbeingsnotbeeffectedbythelackofsunlightinourlives? Thisdisconnectfromnatureisleadingusmoretowardsdis-easethanlivingan optionallifestyle. AccordingtotheVitaminDCouncil,howmuchsunlightexposureyouneeddepends onyourskintype,whereyouliveandthetimeofyearorseason.Fairskinpeople needlittlesunlightexposure(approximately15minutes)whereasdarkerskin peopleneedalmost6timesasmuch(approximately2hours). MoodandAttitude.Serotoninisaneurotransmitterthatresearchscientistsbelieve mayberesponsibleformaintainingmoodbalance,socialbehavior,appetiteand digestion,sleep,memory,sexualdesireandfunction. Stressleadstodecreaselevelsofserotonininourbodiesinfluencinghowwethink andfeel. CharleneMarieMuhammad,M.S.,LD (443)[email protected] www.urbanherbalist.org Whatmightmydoctorrecommend? Ifstressbecomesarealchallengeforyoutocopeinyourday-to-dayliving,your healthcareprovidermayrecommendmedicationsuchasmoodstabilizers.Mood stabilizersbalancecertainbrainneurotransmittersthatcontrolemotionalstates andbehaviors.Moodstabilizersmayalsocauseseveresideeffectssoifyouchoose tobegintakingsuchmedication,pleasefollowyourdoctor’sinstructions completely.NOTE:onceyoubegintakingamoodstabilizer,donotstopuntilyouhave discussitwithyourdoctor. Yourdoctormayalsosuggesttalktherapywithalicensedtherapist. WhatcanIdo? Begintopracticeactionsthatcultivateahealthierlifestyle! Eatahealthpromotingdiet.Ahealthpromotingdietprovidesyouwithgood sourcesofvitamins,minerals(vegetables&fruit);complexcarbohydrates(whole grains)andessentialfats(vegetableoils,fishandleanmeats).Curbyourdietfrom consumingtheSADdiet-sodium,sugarandadditives. Thereareavarietyofherbalandvitaminsupplementsavailabletosupportyour moodandstresslevels.Pleaseconsultwithacertifiednutritionistorwellness practitionertoexploreyouroptionsespeciallyifyouarecurrentlytakingany medicationsorarepregnant. Exerciseregularly.Strivetomove30-60minutesdaily.Thetypeofexerciseyou choosedependsontwothings:(1)youliketodoit;(2)youwilldoitconsistently! CharleneMarieMuhammad,M.S.,LD (443)[email protected] www.urbanherbalist.org Establishquietreflectivetime-meditation/yoga.Establishingaquiet,reflection practicehelpstosustainhealthylifestylegoalsovertime.Quietreflectionmovesus awayfromthe“endresult”actionorientedviewoflifetobeingmoreintentional aboutouractions:beingpresentineverythingthatwedo-notfocusingonan outcome. Carryapositiveattitude. AdditionalResources Books EncyclopediaofNaturalMedicine.Authors:MichaelMurray,ND&JosephPizzorno, ND.ThreeRiversPress,NewYork.1998. YogaasMedicine.Author:TimothyMcCall,MD.BantamBooks.2007. Articles Howtoincreaseserotonininthehumanbrainwithoutdrugs.SimonN.Young.Journal ofPsychiatryNeuroscience.2007.Nov;32(6):394-399 Youarewhatyoueat:howfoodaffectsyourmood.www.dujs.darthmouth.edu CharleneMarieMuhammad,M.S.,LD (443)[email protected] www.urbanherbalist.org