Download managing stress tip sheet

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