Category Archives: Conscious Mindset

Natural Remedies & Homeopathy, Stress & Overwhelm

Reduce Exam Stress To Stay Sane

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reduce exam stress with natural remedies

With the run up to, and on through, the end-of-year exams it’s a very stressful time for VCE and Uni students and their families. For many students it’s the biggest challenge they’ve ever faced and many succumb to exam stress. But natural medicine offers much help to overcome study and exam stress and give you the edge in exam performance.

Everyone reacts differently to challenges. While it’s normal to feel stressed at this time, for many the effects can spiral out of control. Read on for advice for managing study stress the easy way with the help of alternative medicine.

With so many high expectations, and so much riding on results it’s quite normal for students under pressure to suffer for many months causing a stress response in their body. The hormones released as a result of being under stress have far-reaching effects on every system in your body both at the time and later on down the track.

While some stress can aid performance, if stress continues over weeks and months it can take over and have detrimental effects. The immediate effects are often evident at the time but the long-term effects can continue after the exams are long over.

In addition, anxious and grumpy students have a big impact on anyone around them particularly on their family. Homes become a bed of tension, concern and even reach friction and confrontation if stress spins out of control.

 

EFFECTS OF STRESS

During worrying times the stress hormones produced effect the neural connections of the prefrontal cortex. This is where your working memory is located, as well as functions vital for reasoning, planning and problem solving, and for regulating attention and emotions all essential for academic success.

A sudent under great stress is therefore unable to function at their best in exams, no matter how much they study.

In addition stormy emotions weaken the prefrontal cortex and this hampers thinking and learning ability.

Students suffering study stress don’t learn effectively or remember well what they’ve learnt.

In order to perform to their best and to present their ability and knowledge well in their exams, it’s essential for students NOT to be in a state of stress. By actively reducing stress you increase learning capacity, memory, reasoning powers, and academic performance. By reducing stress you’ll feel calm, clear-headed, motivated and in control.

By stepping in early to reduce the effects of stress you support your health and it lays the groundwork for better performance. Reducing your stress can also reduce the tension in the home to restore peace.

 

REDUCE EXAM STRESS

While there are a number of exercises and lifestyle practices you can do to reduce stress the greatest impact is gained from using alternative medicine. Of these I see the best and fastest results with homeopathic medicines and flower and herb essences.

 

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HOMEOPATHY

Homeopathic treatment offers great benefit for all the problems associated with study and exam stress.

Remedies that individually selected to each persons needs for anxiety, difficulty focusing or remembering what was learned, problems sleeping, fear of failing, trouble settling down to study, irritability, feeling like giving up, even mixing up information or getting it backwards.

When the remedies are prescribed according to Homeopathic principles they are very fast acting and effective.

There are some great Homeopathic remedies to calm exam nerves and reduce the anticipatory anxiety and shakiness students experience before the actual exam.

Here are a few of my suggestions:
Gelsemium is a great remedy to take for performance anxiety. It’s perfect before an exam where there is a shaky or jittery feeling and a frequent need to use the bathroom.

Lycopodium is an excellent remedy during study break for someone who worries about being evaluated, who feels they know nothing and will look stupid in front of everyone, but who, once they get started performs wonderfully.

Nux Vomica is useful for an irritable person using too much coffee and other stimulants in an effort to push on through.

There are many other remedies for all those other consequences of study pressure and stress including:

  • feeling overwhelmed and out of control
  • self-criticism and negative thinking
  • irrational beliefs such as “nobody will respect me if I don’t score above 95”
  • feelings of catastrophe like “I’ll fail whatever so what’s the point”
  • inability to relax into sleep or waking up through the night and worrying
  • holding all the emotions inside until they explode
  • feelings of isolation and losing touch with friends
  • crankiness and irritability
  • problems getting motivated

Speaking to a professional Homeopath can clarify all the issues you are facing. They will put together remedies individually suited to YOUR needs.

 

FLOWER ESSENCES

Flower essences are easy to take – just a few drops on the tongue a few times a day. A few drops can even be added to a water bottle to carry around with you to sip in the moment they are needed the most.

Bach Rescue Remedy is a tried and true treatment for anxiety.

I find the Australian Bushflower Essence ‘Calm & Clear’ excellent for building and sustaining a state of calm in anyone, including students.

Australian Bush Flower Essence ‘Cognis‘ is great for the student who can’t settle down and focus on their study. It balances daydreaming, confusion and a sense of overwhelm and gives clarity and focus to help with the assimilation of ideas. This is a great treatment for the next few weeks when you are trying to consolidate your study.

Individual flower essences are also great for study – Bach’s Clematis helps focus, Gentian for self-belief, Larch for confidence and White Chestnut for clarity.

I like to use and prescribe Herbal Essences as they can be combined in a mixture that specifically addresses the way each person individually experiences exam stress. This means it’s not a “one-size-fits-all” treatment but one that’s tailored to each person. Herbal essences are great as they combine the thousand year old knowledge of the healing power of herbs with the positive effects on the mind and emotions of flower essences

ESSENTIAL OILS

There are a number of studies that show burning essential oils can induce brain power. All the oils can be used in an oil burner but will be more beneficial in a diffuser which disperses the droplets as water vapour. Here are a few to try.

    • Basil is one of the best for clarity and encourages concentration. Mix it with rosemary to stimulate memory recall.
    • Peppermint stimulates the brain and promotes clear thinking.

Lavender is soothing and relaxing and is useful if stress prevents sleep.

 

FOODS

While foods alone won’t turn your exam stress around (unless you’re bingeing) they do play an integral part in how you cope with exam stress.

It’s essential to eliminate all those that hold you back such as sugar, caffeine, alcohol, simple carbohydrates, junk foods and nicotine. But it’s just as important to add those that boost brain power to enhance your study and performance. Right now is when you need lots of fresh fruit and vegetables, fish, meats and complex carbs.

  • Omega-3 enhances learning ability and boosts memory power. Itss found in many foods as well as fish oil or krill supplements, or sea buckthorn if you’re vegetarian. Some good sources are oily fish, walnuts, pumpkin seeds, chia seeds and flax seeds.
  • Avocadoes increase blood flow to the brain.
  • Chocolate increases endorphin production to improve focus and concentration, and dark chocolate helps cognitive skills by boosting blood supply to the brain. But don’t overdo the chocolate and opt for dark chocolate over the sweet, milky varieties for a much greater impact.
  • Nuts and seeds help memory and cognitive skills and are easy to munch while you study

 

SUPPLEMEMTS

Taking a multivitamin can help keep up vitamin levels reduced by stress. Vitamin B and magnesium are both depleted during stressful times. Take B vitamins in a complex rather than as single vitamins as they work synergistically.

 

RELAX

Deep breathing is a wonderful way to calm and relax your emotions very quickly in times of extreme stress. Focusing on the breath helps to exclude outside thoughts and stop panic before it escalates. For the correct technique click here. 

Yoga is an excellent way to achieve relaxation quickly, and is perfect to introduce into your study routine. Alternatives are qi gong, tai chi or walking.

While it’s important to take time to relax, to take breaks, to eat well and get plenty of sleep, all the time allocated to study revision is no use at all if you’re not clear-headed, can’t retain the crucial information or are so strung-out you can’t even settle down to study. This is where alternative medicine steps in.

 

Here are a few things to take away with you.

  • Worrying about the study workload or exam outcome only increases stress hormones like cortisol, which impairs your concentration and ability to learn.
  • Food can be your friend. Reduce caffeine, sugar, junk foods and alcohol. Add foods that support study.
  • Steer clear of performance enhancers like Ritalin.
  • Don’t beat yourself up with guilt if you haven’t got everything exactly right.
  • Take time off as studying 24/7 doesn’t work. Exercise is a great way to get back focus.

And crucially, now you know how, use Natural Medicine to gain the edge in your exam preparation and performance.

 

manage study

Disclaimer

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.
Source articles

http://www.evokelearning.ca/the-impact-of-stress-on-academic-success/
http://www.schoolatoz.nsw.edu.au/homework-and-study/homework-tips/managing-exam-stress
http://psychcentral.com/lib/the-impact-of-stress/000104

Stress & Overwhelm

Crazy-busy? Get Control In Your Life

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Crazy Busy

August…

More than halfway through another year and it seems everyone feels harried and overworked. Life and time is absolutely racing. Nobody seems to have any time to stop and chill, nobody has any time to even recognize their needs let alone address and fulfill them.

As we become more and more switched on to the world outside ourselves it is no surprise that we feel overwhelmed, drowning in never ending obligation. The world and our lives seem to be an insurmountable task that we can’t ever see a way to scale.

Copy of alt control del

When goal-setting, if the task or goal seems just too big for you to succeed, even too big to know where to begin, it often becomes more easily achieveable when it is broken down and tackled in small chunks. As you succeed with each step you feel reassured that you can actually reach your goal, and you feel increased motivation to achieve results.

It seems to me that if we can apply this same principle to our life we could create some level of control and the satisfaction of achievement. By breaking the year up into smaller segments and setting ourself goals for just a part of the year rather than the year as a whole would achieve a similar result to breaking down big goals. It would give us a sense of success and stop the feeling that we were skeetering along in life, barely in control.

Recently, a client told me that last January she made a list of the 100 things she wanted to achieve this year. Her list included things like ‘see this friend 6 times for lunch’, ‘go to 4 movies’, ‘read a particular series of books’. She also had big things on her list like ‘change my job’.

She proudly showed me just how many things she had already crossed off. Her list reminded her that although she may feel on the edge of control she was actually doing quite a lot that she wanted to achieve in her life this year. And not only did the things on her list did not remain in that “gunna-do” (‘going-to-do’ for non Aussies) vault, she was doing them all and enjoying herself along the way.

How many of us spend January 1st making plans and setting intentions for the year ahead? How many of these are kind of vague – lose weight, stop smoking, or get a new job? How many fail because we have not a) been specific about what exactly we want, b) broken it down into manageable and achievable goals, c) followed through and d) actually remembered that we had set the plans and goals after April, until January 1st of the following year when we set the very same goals all over again?

2012-lavender-new-year-resolution-someecards-Favim.com-347800

But my client did remember, she did follow through, she did feel like she had achieved, and most importantly, she felt as though her life was under her control, in spite of the fact that it was still just as crazy-busy as the lives of all the rest of us.

BREAK IT DOWN

My client set me to thinking that just as we break down own goals and projects into smaller chunks, it might also make us relax a little if we break our life down into smaller chunks of 6 months, or even 3 months. It might not seem to be going quite so fast and we may feel we have some sort of control..

So I propose that in the interests of us all sanely getting through the rest of this year, so that we present smiles instead of frowns to those around us, so we all begin to address a few of our real needs in life, needs that don’t start with the words “I have to…” or “I should…”, and so we all start to feel a little more in control, we follow my client’s example and set ourselves achievable goals that honour ourselves.

But to make it just that bit easier to achive rather than making a year long commitment I am going to break the exercise down into smaller chunks.

I have just made a list of the 25 things I want to achieve (and can reasonably manage) in this quarter of the year (being 1/4 what my client did for the whole year), that’s from right now, the start of August to the end of October.
It includes some socializing, some creative projects, some home decorating, lots of gardening (rarely a chore), some outings, some work projects and some self-development. It also includes launching a new arm of my biz. I think it’s a pretty well-rounded collection of goals.

My list is manageable and not only will I feel in life-control mode as I cross things off the list, I will enjoy doing most of these. (I included some things I really will not enjoy but will be very happy to finish off). And probably most importantly, I will be aware of what I have achieved rather than worrying about what I have not managed to do.

Why not join me? Make your list of 25, write it out, pin it to the fridge, and congratulate yourself as you cross another thing off your list.

Copy of Heart Jump

 

Disclaimer

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

 

Sleep, Stress & Overwhelm

Sure-Fire Strategies For Better Sleep

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Giving advice for improved sleep is a normal part of any Wholistic Health practice, and I’m used to delivering. But today I am suffering the effects of a wakeful night after not ‘Walking My Talk’. Last night I sat up on the computer until well after midnight when the cold finally drove me to bed, only to then wake repeatedly through the night.

Sleep is so important, especially now as the days have shortened and we approach winter. Sufficient sleep allows our body to recover from the day and leads to improved brain function and memory.

But sleep doesn’t always come easily.

 

These simple actions will help you create a calm sleep-friendly environment.

De-Clutter and De- Junk

Is your bedroom a soothing sanctuary or is it also a place where you work? It is vital to establish and maintain the boundary between work and rest. Your bedroom needs to be a place where you unwind and take ‘you-time’. If the boundaries are unclear, you never get a break from the pressure and stress of work.

When you keep your bed for sleeping or other fun bedtime activities, your brain comes to associate bed with only these activities rather than work, which makes it easier for you to nod off.

Clear away clutter and mess; open the windows to refresh the energy; add fresh flowers, beautiful and meaningful ornaments, a candle or Himalayan Salt Lamp.

Create an EMF-Free Zone

If you are surrounded by electronic devices while you sleep your brain waves are affected throughout the night and you will never get good sleep. 

There’s some concern that the pulsed frequencies of electronic devices interfere with the body’s own signals. These electromagnetic fields (EMF’s) affect the emotions, the organs, hormone production and the immune system. Cosequently this can then lead to poor sleep, as well as many other problems.

There are many studies that show exposure to electronic devices (even electric lights) before going to bed interferes with sleep patterns. Far from allowing you to wind-down in the evening using electronic devices actually increase your alertness and interferes with REM sleep.

Light, from any source including the low levels of light emitted by electronic devices, disrupts circadian rhythms and causes poor sleep

There have also been studies into how electromagnetic fields (EMF’s) around electronic devices affect the release of melatonin, the sleep-inducing hormone. In 2007 this study showed melatonin production, and therefore sleep quality, may be affected in some people.

For good sleep switch off your smartphone, your tablet, your laptop, your TV, e-reader and other devices at the source. If you need an alarm to wake, find an alternative to your phone. Sleeping close to an active smartphone (or other device) is absolutely NOT worth the wide-reaching adverse effects it has on you.

If you do need to leave any devices switched on, make sure they are well away from your body, at least two metres. Even better if they are right across the room or in the en suite.

Check your bedroom for electro-magnetic fields and remove the responsible devices.

mobile phone

Create Peace

If you need entertainment before sleep place some books or magazines in your room, or perhaps a journal. Not only does journaling empty your mind of annoying thoughts that keep you awake, it’s also has many health benefits. Research even shows it strengthens the immune system and reduces the symptoms of asthma and rheumatoid arthritis.

Use your journal to establish gratitude practices to build your Happiness Bank.

Check the temperature. A moderate temperature about 20 degrees Celsius, not warmer, supports undisturbed sleep.

Darkness helps you sleep and even small amounts of light interrupt the production of the neurotransmitters needed for sound sleep. Use block-out curtains if there are lights outside your window. Don’t turn lights on suddenly during the night as they disrupt the production of the sleep-inducing hormones, melatonin and serotonin. Don’t use white light as a night light. The soft pink glow of a Himalayan Salt Lamp solves this problem, if you must have light in the bedroom. If you can’t block out light wear an eye mask.

Music is a wonderful aid to help you relax. Gentle, music, white noise or relaxation recordings will all help you unwind. The rhythmic sound of the surf washing onto the beach is one way to induce sleepiness.

No TV right before bed! Stop about thirty minutes before retiring and definitely don’t watch it in bed.

Turn your bedroom into a space you look forward to spending time in.

 

Create A Scent-sual Space

 Our sense of smell plays an important role in mood, memory and emotions. It is linked to the limbic system, which is considered the old primitive part of the brain. As well as promoting relaxation, research shows that certain bedtime scents can even influence the type of dreams people have.

There are a number of essential oils that induce relaxation and are powerful sleep aids.

Lavender stimulates the release of feel-good hormones and is a well known relaxant to help insomnia. Sprinkle a few drops of lavender essential oil on a cotton ball beside your pillow or in your room.

Vanilla, rose, chamomile, sandalwood and surprisingly, coffee are some others that can also help insomnia by calming you. (Although homeopathic Coffea is known to have excellent calming properties, and so maybe it’s not such a surprise!) 

Create A Healthy Eating Plan

 Shunning caffeine should be a no-brainer. Drinking coffee, tea or hot chocolate keeps some people awake. But many other foods such as soft drinks, processed foods and even medications often contain caffeine, and you need to be wary of those.

Some foods like dairy and wheat can cause gastric disturbances that may keep you awake. Avoid them altogether or at least in the later part of the day.

L-tryptophan found in protein foods promotes the production of melatonin and serotonin to aid sleep. A small protein-rich snack such as nuts in the evening may help you sleep better.

Avoid sugar and processed grain snacks before bed to avoid the rapid spikes and drops in blood sugars that interrupt sleep.

Alcohol is a ‘no-no’ for sound sleep. Although it produces sleepiness and initially sends you to sleep, it prevents you entering the deeper, restorative, sleep cycles.  Also, alcohol’s effect is short-lived. After a few hours you are likely to wake up, completely unable to return to sleep.

Chamomile tea before bed is an excellent for promoting good sleep. It has a slight homeopathic effect to relieve anxiety and promote relaxation.

Support your body with nurturing foods to create balance

Create A Sleep-Ready Body

Exercising daily for at least thirty minutes helps you fall asleep but be sure not to do it too close to bedtime. This is because exercise stimulates the release of metabolising hormones that will keep you awake.

Create A Night-Time Ritual

Setting a bed-time ritual sends cues to your brain that it is time for it to prepare to sleep.  Just as you might read a bed-time story to a child to help them relax before they sleep, setting routines also reminds your mind it’s time to relax and sleep.

Develop your own night-time routine.  It may include a warm bath, some yoga, reading, listening to music, writing your journal, in fact anything that soothes and relaxes you.  Repeat this every evening in the thirty minutes before bed so your brain and body associate this activity with sleep.

Write down your list of whatever you need to do in the morning, earlier in the evening before.  This shuts down the ideas and thoughts that normally run around your head while you’re trying to drop off to sleep.  The same goes for any plans, worries or other thoughts that might keep you awake into the early hours of the morning.

Going to bed at the same time each night and rising at the same time each day allows your body clock to synchronise with these times, making both sleep and waking easier.

A hot shower or bath before bed increases your body temperature.  As it falls again you will relax and fall asleep. If you have cold feet warm them with socks to prevent sleep disturbance.

If noise wakes you or keeps you awake wear ear plugs.

Take time to reflect on the day passed as well as the brand-new day ahead, so you can leave stress behind and start the new day afresh.

If you can’t sleep get up and address the cause or do some quiet activity until you feel calm and ready to return to bed.

Don’t watch the clock! If you aren’t sleeping put the clock away. Watching the hours tick away will only leave you stressed

Sleep Problems of Menopause

For some women passing through menopause, insomnia becomes a real and distressing issue.  Hormonal changes causing hot flushes, palpitations, or night sweats can interrupt sleep and cause havoc.  Before taking Hormonal replacement Therapy (HRT) have a talk to a Wholistic Health Practitioner about the many natural options available to balance hormones and reduce these debilitating symptoms.

Creating an environment that nurtures and supports you allows your body to release the stress from your busy life and relax into sleep at night

What are your favourite ways to ensure you get good sleep? Tell us in the comments below.

Disclaimer

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

  © Catherine Bullard and Happy Holistic Health, 2012. Unauthorised use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content

Natural Remedies & Homeopathy, Stress & Overwhelm

Natural Cures For Indigestion

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Indigestion_20125 NOT free

After enjoying a wonderful meal there is nothing worse than sitting back and finding minutes or even hours later, that you are suffering the discomfort of indigestion.

Acid reflux or heartburn, nausea, vomiting, burping and belching, stomach uneasiness or burning pain, flatulence (gas), abdominal pain, bloating, growling stomach are all symptoms of indigestion, causing the sufferer much discomfort or embarrassment.

Even seemingly unrelated symptoms such as dry coughing, sour or bitter tastes in the mouth, hoarseness and wheezing can be related to acid reflux.

Indigestion is very common and most people suffer from it at least occasionally. With so many lifestyle triggers leading to indigestion this is not surprising.

Drugs prescribed for indigestion are on the increase. Most people use over the counter antacids to find relief but this is one of the worst ways to treat it.

Antacids give temporary relief but can also have side effects such as diarrhea or constipation. Other drugs prescribed fall into two groups – H2 blockers (eg Zantac) and Proton pump inhibitors, PPI’s, (eg Nexium).

The problem with these drugs is that they reduce the amount of acid in your stomach. This may seem beneficial. However, in many instances the problem behind indigestion is actually that your stomach is producing insufficient stomach acid, not excess. When you do not have enough stomach acid you are unable to properly digest food, and digestive problems occur.

The drugs can easily mask imbalances and lead to more serious problems. They may cause many side effects – for example they may lower your levels of vitamin B12, cause nausea or vomiting, headache, bruising, constipation or diarrhea, increase the risk of fractures and the risk of infections. Plus, once you start you need to keep taking them because they cause a rebound effect. This is where the indigestion symptoms return even worse than they previously were, if you stop taking the drug.

 

CAUSES OF INDIGESTION

Acid reflux occurs when the valve between the stomach and oesophagus (LES) does not close properly, allowing small amounts of stomach acid to spill over into the oesophagus.

Bloating or gas may be due to the fermentation of some trigger foods or foods that are difficult to digest. It can also be due to swallowing air during eating. It may also be a symptom of a disorder such as Coeliac Disease.

There are many Lifestyle triggers for indigestion including:

  • Being overweight
  • Drinking too much alcohol
  • Smoking
  • Stress and anxiety
  • Medications (including aspirin, thyroid meds, or Oral Contraceptives)
  • Eating trigger foods and drinks
  • Overweight
  • Eating too fast
  • High-fat foods
  • Pregnancy

 

Some of the common trigger foods include:

  • Fatty meats
  • Deep fried foods
  • Chocolate
  • Peppermint
  • Alcohol in excess
  • Coffee
  • Cola

Stress lies behind many cases of indigestion. Keeping a record of your moods and the times when you feel stressed, rushed, anxious, worried, overworked or even uneasy can help you identify emotional triggers for your indigestion. Once you work out what situations trigger the problem, regularly undertaking activities such as meditation, yoga, qi gong, tai chi or relaxation exercises goes a long way towards reducing stress levels and the symptoms of indigestion.

 

PREVENT INDIGESTION

While prevention is ideal it is not always possible.

But you can make changes in your lifestyle that will help reduce symptoms:

  • Avoid putting pressure on the stomach, avoid tight clothes.
  • Avoid carbonated drinks.
  • Eat small meals – five to six over the day, and eat them slowly
  • Eat fibre (40g a day)
  • Avoid spicy foods
  • Drink coffee (including decaffeinated) and tea in moderation
  • Avoid alcohol
  • Avoid ice cold food and drinks which can inactivate digestive enzymes
  • Avoid cocoa and foods containing it
  • Avoid eating in the three hours before you go to bed
  • Undertake practices to relieve stress
  • Stop smoking, avoid tobacco
  • Lose weight
  • Reduce processed and sweet foods

Foods like kefir, sauerkraut and miso contain probiotics to restore the natural balance and function of your gut. Or take a probiotic supplement containing Lactobacilli and Bifidobacteria. Not only do they restore the bowel flora, they also help your digestion. Taking Spirulina will also increase healthy bacteria in your digestive tract.

Vitamin D is important for stomach health. If you are not getting adequate sunshine or normally wear sunscreen, increase your Vitamin D intake. Source it from cod liver oil (which is also rich in omega 3) or take a supplement.

You can help increase your natural production of stomach acid, hydrochloric acid, by including Himalayan salt in your diet. This ensures your body gets enough chloride to make sufficient hydrochloric acid, plus it provides 83 trace minerals that are needed by your body in order to function well.

One way to identify any food triggers that may be causing your digestive problems is to keep a food diary over a few weeks.

bloated-green-man

NATURAL INDIGESTION RELIEF

Homeopathy for Indigestion

There are a number of Hoemopathic remedies that can effectively stop the symptoms of heartburn and indigestion when selected and taken in accordance with homeopathic prescribing guidelines.

Ipecacuahna is one of the most commonly used homeopathic remedies for acute nausea and vomiting which is not relieved by vomiting. The tongue is surprisingly very clean. Symptoms get worse from warmth but improve a little in the fresh air..

Nux-vomica is great for acute nausea especially when the result of overeating, drinking alcohol or coffee, or digestive problems which are made worse by therapeutic or recreational drugs. It is often accompanied by constipation, flatulence or heartburn. Symptoms are made better by warmth and warm applications.

Homeopathic Pulsatilla can be helpful if the indigestion is the result of eating pork or rich fatty foods. Symptoms include bloating sometimes a headache. They do not feel thirsty and find some relief from cool, fresh air.

Carbo-veg gives relief from bloating with lots of offensive gas, which is sometimes released by drinking carbonated drinks.

Natrum phos is an important homeopathic remedy for indigestion with sour belching, sour tasting vomit and a yellow colour on the tongue. Good for those who get indigestion from eating fats. You can take Natrum phos as either a Homeopathic preparation or as a Cell Salt (Schuessler’s Tissue Salts).

Take Homeopathic preparations in the 6th potency, or the 30th potency if you are familiar with Homeopathic prescribing guidelines.

These are only a few of the hundreds of different Homeopahic remedies that help indigestion and give fast effective relief. If you are not familiar with the intricacies of Homeopathic prescribing consult a practitioner.

Herbs for Indigestion

In addition to changing poor habits there are many wonderful herbs to aid your digestion.

Ginger  tea can give immediate relief for heartburn or indigestion. It can also help reduce bloating. Shred some fresh ginger root and pour boiling water over. Allow to steep for ten minutes, strain and drink.

Fenugreek seeds coat the lining of your stomach to relieve symptoms. Add one to two teaspoons to your food or eat separately.

Licorice root can be an effective treatment for reflux. It stimulates the production of digestive secretions that help reduce reflux. Take one or two tablets before meals or bed, or take as a tea to stimulate saliva and prevent symptoms. Make certain it is deglycyrrhizinated licorice (DGL) particularly if you suffer from hypertension.

Bitter herbs. Herbs such as dandelion root, caraway, fennel, yellowdock, blessed thistle and gentian, found in Swedish Bitters, are some of the bitter herbs that promote better digestion because they encourage gastric secretions including saliva, hydrochloric (stomach) acid and digestive enzymes. They can treat or even prevent reflux. Take bitters just before eating to get the digestive juices flowing.

Holy Basil or Tulsi, has been used for thousands of years in Ayurvedic medicine to treat many disorders including stomach disorders, nausea and stress. Sipping a cup of Tulsi tea could help combat your indigestion by reducing the actual stomach symptoms as well as addressing the stress behind them.

Peppermint.  Many people find peppermint tea an excellent digestive soother. However it can have the opposite effect for nearly half the population, causing heartburn If this applies to you try chamomile tea instead. Peppermint relaxes smooth muscle of your digestive tract to ease cramps, gas and nausea. It can soothe disruptions in the bowel caused by nervousness, overeating or diet changes.

Charcoal.  If you suffer from excessive flatulence taking activated charcoal in the hour or two after your meal can help reduce the gas. Be careful about taking it on a regular basis as it can interfere with the absorption of nutrients.

Slippery Elm Powder taken before meals helps heal irritated digestive tracts. It is mucilaginous and becomes gel-like when in contact with water to coat, protect and soothe the digestive tract. It comes as a powder to add to drinks or in capsules.

Apple Cider Vinegar.  Many people swear by apple cider vinegar. One tablespoon of ACV and one tablespoon of honey in a glass of pure water before meals can ease heartburn.

Lemons. Eating lemon before a meal can prevent heartburn or take some lemon juice in a glass of warm water. Lemon also stimulates bile production to help break down fats and improve digestion.

 

Chronic heartburn and indigestion is a serious problem and can be part of an underlying illness. Consult your health care practitioner if symptoms persist.

What’s your favourite kitchen cure to sort out for your digestive problems?

NO INDIGESTION

Disclaimer

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.
Source articles

http://www.undergroundhealth.com/natural-heartburn-and-indigestion-remedies/
http://www.drweil.com/drw/u/ART02882/acid-reflux.html
http://articles.mercola.com/sites/articles/archive/2010/06/05/natural-ways-to-relieve-heartburn-symptoms.aspx
http://www.huffingtonpost.com/andrew-weil-md/indigestion-natural-remedies-for-relief_b_812458.html
http://www.homeopathic.com/Articles/Using_homeopathy_for_ailments/Homeopathic_Medicines_for_Indigestion_Gas_an.html

Stress & Overwhelm

Stressed? Relax The Natural Way

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dear stress1

Stress has become such a permanent part of people’s lives that many stressors are now considered a normal part of everyday life, or regarded as a necessary evil of modern life.

The world, and our place in it, has developed at an alarming pace. Although we’re still adapting to the world, it’s at a much, much slower rate. Our bodies and reactions are completely out of synch with our world. Our brains tell us stress is just part of living a modern life, but our bodies tell us the opposite. 

Ongoing chronic stress is now considered the number one hurdle to good health.

Stressors can be physical, such as illness or violence, extreme heat or even noisy neighbours. They can be caused by lifestyle practices, such as work stress, alcohol abuse or poor sleep habits. Or the stressors can be emotional, originating in your mind. These can be the most complex and lead to the greatest impact.

Stress can have many widespread effects on the body. Sometimes anxiety develops as a result of ongoing stress. But the effects of even low-grade stress are significant:

  • Blood pressure increases
  • Muscles tense up
  • Breathing rate increases
  • Heart rate increases
  • Brain waves slow down

Of course these are all signs of the ‘fight-or-flight’ response kicking into action. This is fine in the short term but detrimental to your health when they are ongoing.

When stress is ongoing it leads to widespread problems through the whole body.

  • Weight Gain – Stress alters the way fat’s distributed in the body, depositing it around the midriff where it poses the most danger to health.
  • Faster Ageing – A study from the University of California found chronically stressed mothers aged faster. Another study linked prenatal exposure to the mothers stress to accelerated ageing in the child.
  • Affects Brain Cells – A Stanford University study found brain cells shrink in the chronically stressed.
  • Serious Disease – Stress is known to increase free radicals incidence which leads to the development of serious chronic disease.

RECOGNISING STRESS

While anxiety is often the effect of stress, not everyone who’s stressed is anxious. People who suffer from stress often appear calm. So it’s worth learning to recognize other body cues that occur when you’re stressed. If you learn to notice and recognize the signs in your body you can take steps to reverse them.

Do you recognize or experience any of these signs that you are under stress?

  • Your neck gets tight and stiff and you develop a tension headache at the base of your skull.
  • Your shoulders and back tighten.
  • Your chest wall feels constricted. If you cross your arms to compensate it simply further constricts your breathing.
  • You get a feeling of a tight ball or knot in your belly.
  • Your jaw clenches, your forehead tightens, as do your lips.
  • Your fingers feel tight, your hands clench.
  • People looking at you can easily see your stress – your shoulders hunch, your head bows, your face is clenched and you may even seem to be wearing a defeated air.

signs of stress and how to reduce stress

You may even experience some more serious problems which include palpitations, stomach upsets, sleep problems, impotence, reduced sex drive, raised blood pressure or a stroke or heart attack.

Perhaps most importantly, stress has been shown to lead to an increase in free radicals throughout your body. Free radicals lead to inflammation and are now seen as the forerunner of serious chronic and autoimmune diseases such as cancer, SLE lupus, other autoimmune disorders, ageing, cataract, rheumatoid arthritis, cardiovascular and neurodegenerative diseases.

 

YOUR DE-STRESS TOOL KIT

While it can be virtually impossible to eliminate many ongoing, underlying stresses from your life, adopting some simple techniques to use in times of increased stress can help you feel better in moments. When you take steps to reduce your stress response you also create an immediate effect on the stress hormones released through your body. Having a few tools suitable for crisis control can restore your sense of wellbeing and help you cope in difficult situations.

Being able to reduce stress and anxiety without having to fall back on medications will help build your health in the long term.

Some techniques will work better for you than others and so it is worth searching out those that you find most effective. Try any technique you come across, even the esoteric ones, you can never be certain which will work for you. Allow them all the benefit of the doubt and give them a fair try. It is likely you will need to combine more than one technique, so be on the watch for any improvement and don’t reject anything if it is only partially helpful, it will still be making some difference.

Learn the technique before you are caught in a difficult situation. Memorise it and  practice it – you need to be able to use the skills automatically. Most important, don’t give up – stress can make you restless and inclined to not stick it out.

There are many ways to manage the symptoms of stress. Acupressure, massage and diet are some of the better known. Flower essences and homeopathic remedies are excellent and very effective. Herbals are available in many forms. But there are also certain simple techniques and practices that you can do wherever you happen to be, right in the moment you need help.

SIMPLE TECHNIQUES TO USE

Relax

Often when your muscles are tense you are not even aware of it. Relaxing is a very basic and simple technique which will not only help you to release the tension, it will also bring you awareness of the state of your muscles.

Sit, stand or lie. Tense up one set of muscles in your leg or arms as tight as you can. (You can even start with just your toe muscles to be more effective). Then let them go so they are quite limp. The contrast between the two states will show you what ‘relaxed’ actually feels like. Concentrate on that feeling as you then tense and relax the other muscle groups in your body – your toes, feet, legs, buttocks, back, abdomen, hands, arms right through to your head. Pay particular attention to your jaw and forehead.

Breathe  

Ninety percent of people breathe inefficiently.

Before you begin, reassure yourself that consciously controlling your breathing is one of the simplest and most effective ways to control anxiety and stressful feelings, and to diminish the effect of stress on your body.

Find somewhere quiet, clear your mind and start breathing deeply into your abdomen. Place your hand on your belly, you should feel it rise and fall. Breathe slowly and don’t raise your shoulders.

If you struggle, breathe as you count backwards from fifty. Breathe in on ‘fifty’, out on forty-nine and so on. Keeping your mind focused on synchronizing your breath with the numbers slows down your breathing and forces you to breathe deeper.

You can read more about the technique of deep breathing, and learn how to make effective breathing a normal, unconscious part of your life here – “Mastering The Breath Of Life”.

 

image: Shawn Rossi
image: Shawn Rossi

Smile

Frowning triggers the release of stress hormones and smiling decreases them. In addition, smiling causes the release of endorphins, the chemicals that make you feel ‘oh-so-good’.

Stretch

Simple but very calming! Do it as slowly and gracefully as you can. There are three co-ordinated actions involved:

  • Controlling your breath
  • Raising your hands and arms
  • Stretching your whole body from toes to fingertips

Stand. Let your arms, wrist and fingers go limp. Bend your knees slightly, entwine your hands loosely and turn your palms upward.

Slowly breathe in. Raise your hands towards your mouth and start to straighten your legs.

Slowly breathe out, turn your palms outward and stretch your body. Slowly exhale totally, reach your arms up, face your palms to the ceiling. Stand on your toes.

Now reverse the action

Repeat at least five times, slowly. Take a few minutes afterwards to relax and do nothing.

Affirm

Your subconscious is a powerful force. Affirmations tap into your subconscious and are extremely effective if they are worded well and are used routinely. Given the impact and complexity of emotional stresses, affirmations are a useful tool because your subconscious cannot tell the difference between what is real or what is not, it only knows and directs according to what you tell it. If your thoughts are always that you can’t cope or you have no money, that’s what your subconscious believes and will direct accordingly.

The exact words you use form your affirmations are very important and can make or break the effectiveness of the affirmation. It is just as important that they become a regular part of your day and so the way you integrate them into your life needs to be considered.

Keep your statements in the present tense, as if they already exist. “I want to…” or “I can…” or “I will” relate to what you want to achieve and are not as powerful as “I am” or “I (do)” which relate to a state already in existence.

You will find some guidelines to creating and using affirmations here.

It can be useful to consult a practitioner to set up an affirmation technique that really works for you.

Visualise

If you are a visual person imagining a big screen showing a scene that you find calm can be useful.

Close your eyes and choose an image that reflects how you would like to feel, perhaps an idyllic tropical island or a peaceful waterfall.

Next imagine this image on a big screen in your mind.

Keeping your eyes closed ‘examine’ the image – the long stretch of beach, the ferns beside the water.

When you see it clearly, step inside. See yourself in the scene as if you are really there. Notice what you are wearing, what you can hear, smell. Feel the sand or grass, the breeze in your hair.

Once you feel you are really in the scene, reach for the ‘controls’ of the screen and turn up the volume and picture. As everything around you becomes brighter and louder and your physical feelings more intense, you become calm and relaxed almost immediately, as if you were really there.

Relax, keeping the calm with you.

tropical-paradise

Release

One of the most common symptoms of stress is a clenched jaw and clenched teeth. Releasing the jaw is a simple technique to release much of the tension of stress.

First become aware of the tension in your jaw. Clench tighter, then release it.

Lightly press your tongue against the roof of your mouth behind your teeth.

Part your lips slightly and feel your jaw relax.

Repeat several times a day.

Tap

The Emotional Freedom Technique, or tapping, is SO simple and SO effective. Anyone can teach themselves the basic routine and use it to create all types of changes. It can be very effective for creating calm.

It simply involves a routine of tapping on acupressure points in the body, while saying a set of statements. The process lodges any change in thinking within the subconscious. Changes occur with EFT extremely quickly.

Discover the basics of EFT, watch a demonstration and learn how to do the basic technique yourself right here. If you would like to learn more, many EFT practitioners run free information and demonstration sessions.

Eat

If all else fails eating small amounts of DARK chocolate helps calm anxiety. The theobromine in chocolate helps to elevate your mood and the tryptophan in dark chocolate improves your levels of serotonin, a neurotransmitter that influences mood and contributes to feelings of wellbeing.   Many people with anxiety are known to have low levels of serotonin.

Stress and the inflammation that results are now seen as the forerunner of serious chronic and autoimmune diseases. It's time to change that right now.
Stress and the inflammation that results are now seen as the forerunner of serious chronic and autoimmune diseases. It’s time to change that right now.

Importantly, remember to try the techniques out when you are feeling ok. Get to know them so you can move straight into doing them whenever you need, without having to think them through. If you struggle to remember what to do it will only add to your stress.

Do you have a technique that you find really helps when you are feeling stressed?

Leave a reply below and tell us about it.

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

Wilson, P. Instant Calm, Penguin, 1995

Hartley, A. Love The Life You Live, Hart Publishing, 2000

Natural Remedies & Homeopathy, Stress & Overwhelm

Getting Naturally Candid About Candida

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You may start to wonder if you will ever get well when you feel ghastly but test after test comes back clear.
You may start to wonder if you will ever get well when you feel ghastly but test after test comes back clear.

It is so common to have clients come in and say “I feel just awful but all my tests have come back normal”. Whilst they could have a number of different problems, often they are suffering from yeast overgrowth, or Candida.

This has become so widespread within the community with research suggesting that 90% of the population, men and women, may suffer from it. Many individuals regularly use fungal treatments when obvious symptoms flare up. But they are not addressing the problem at its source in the digestive tract and so the symptoms persist or recur. The yeast overgrowth leads to chronic systemic problems that leave them feeling exhausted with a variety of other seemingly unconnected symptoms, ranging from itchy throat to joint pains, or brain fog.

Candida albicans is a robust form of yeast normally present in our body. It can lead to fungal infections in the digestive tract, as well as the mouth, the vagina and on our skin. The presence of other friendly bacteria, normally keep it in check and hold it to levels that do not create problems for the immune system.

But many people’s gut bacteria are not in balance. When you have sufficient numbers of “good” bacteria they keep the candida bacteria in check. But when the numbers of good bacteria are diminished it allows the candida to grow and multiply rapidly until it overtakes the good bacteria, and causes a variety of chronic health problems in both women and men.

WHAT HAPPENS WHEN THERE IS TOO MUCH CANDIDA?

First the candida bacteria damages the lining of your intestines causing them to weaken and allowing toxins to pass through, which are then carried throughout your body. This is known as Leaky Gut. As well as spreading the toxins right through your body it leads to intolerances to many foods that were previously well tolerated such as dairy foods, eggs or gluten.

Next you start to crave sugars and carbohydrates more and more. Candida feeds on sugars both refined and unrefined. Carbohydrates break down in your gut into sugars and so are just as appealing to the candida bacteria as are simple sugars. As the numbers increase so does their need for food and so you seek out more of these types of food.

As the candida matabolises and then dies it creates 79 different toxins. These cause symptoms such as bloating, diarrhoea or gas within the digestive system. As the toxins leak out of your gut, enter your bloodstream and are carried around your body they make you feel terrible. You may feel like you have the flu or even that you are drunk. As the numbers of candida increase the quantities of released toxins also increases.

Oral and vaginal thrush, or candidiasis, plus skin affections such as nappy  (diaper) rash, are commonly recognized and treated with western medicine. However dysbiosis, where the candida has become so prolific in the intestines that it causes the wide-ranging symptoms throughout the entire body, is more controversial and often rejected by many doctors.

WHAT CAUSES THE PROBLEM?

Dysbiosis is thought to be created by a few things. Taking lots of antibiotics is considered one of the main things that can lead to this situation as many of the “good” bacteria are killed. Candida however is not affected by the antibiotics, and with fewer numbers of other bacteria left to maintain the balance, it is able to flourish and reproduce wildly.

The overuse of broad-spectrum antibiotics is most often the cause of the problem, particularly when the person has been on them for long periods to treat problems such as acne or sinus. But there are other medications that can also create the problem. Birth control pills are a perfect example of these medications. Taken for very long periods, often many years without a break, they has a strong bearing on gut bacteria, allowing the proliferation of Candida albicans. Commonly prescribed oral corticosteroids like prednisone, is another.

Other factors that increase susceptibility to dysbiosis are stress, lowered immune function, high-sugar diets, diabetes, and the hormonal changes in pregnancy.

When you remember that the command centre of the immune system is found in the gut it is obviously essential that significant problems in the intestines are addressed and turned around.

COMMON SYMPTOMS OF CANDIDA

The imbalance of intestinal bacteria, or flora, is often called dysbiosis. It leads to many symptoms including:

  •  Nail fungal infections, discolouration of toenails
  • Skin fungal infections such as tinea, athlete’s foot, ringworm
  • Feeling tired, fatigued, worn down or exhausted
  • Digestive problems – bloating, diarrhea/constipation, gas, new food sensitivities, spastic colon
  • Autoimmune diseases including Hashimoto’s Thyroiditis, Rheumatoid Arthritis, Ulcerative Colitis, Lupus, Psoriasis, Scleroderma, Multiple Sclerosis
  • Muscle and joint aches
  • Poor concentration, poor memory, disorientation, brain fog, lack of focus, dizziness, headache
  • ADD or ADHD
  • Skin problems – eczema, psoriasis, recurrent rashes
  • Sinusitis, recurrent colds, chronic nasal congestion
  • Mood swings, irritability
  • Recurrent vaginal yeast infections, vulvar itching (women)
  • Prostate and bladder infections (men)
  • Rectal itching
  • Urinary tract infections
  • PMS, decreased libido
  • Strong cravings for sugar and sweets or refined carbohydrates (bread, pasta, cake, cookies etc)
  • Weight gain

HOW TO KNOW IF YOU DO HAVE CANDIDA

Candida can be measured with a blood test. Many natural health practitioners are able to test in their clinic, or a doctors can order a blood test to test for Candida Anti-bodies, or a stool test to identify candida in your colon. But make sure it is a comprehensive stool test, not a standard one.

HOW TO BEAT CANDIDA

Diet

A good way is to starve the candida out, and to use probiotics to repopulate the gut with the friendly bacteria that then keeps the candida in check. The damage to your intestines causing the leaky gut also needs to be repaired so any chemicals produced by the remaining candida can no longer travel through your body.

To starve the candida requires adhering to a strict diet for at least two months, although it can take longer. Candida flourish in the presence of sugars, refined and unrefined, and anything fermented. Foods such as sweets, soft drinks, most fresh, all dried and all juiced fruit, refined grains including bread, pasta, cakes, cookies, rice, or fermented foods like soy, alcohol and vinegar, create “candida heaven” in your intestines. Removing these from your diet and supplementing with probiotics to help repopulate the gut with “good bacteria” can starve out the candida and help to create balance between all the gut bacteria.

Eliminate all sweets and sugars on the Candida Diet
Eliminate all sweets and sugars on the Candida Diet

It can be quite difficult to maintain the diet, especially as our Western diet is based on sugar-rich refined foods. Many people baulk at the diet and give it away before it has killed sufficient candida to reduce their symptoms in the long-term. Although the diet does require commitment, when you consider just how far-reaching the effects of yeast overgrowth are, and the extent of its impact on your entire system, it seems worth the effort. The long term improvement in lifestyle as well as health makes it worth persevering.

Removing any foods that are causing inflammation in your digestive tract, such as dairy foods and gluten, will help your gut to heal and aid your digestion. Healing your gut stops the candida getting out and making its way right through your body. Reducing inflammation improves your overall health, helping to prevent chronic disease later.

Once you finish with the candida diet it is time to be pro-active with your diet. Introduce foods rich in good bacteria such as miso, sauerkraut, kombucha tea and kefir (fermented milk). And don’t go back to eating lots of sweet or processed foods.

fermented foods

Probiotics

You require about 25-100 billion units of probiotics daily to start to balance out the candida by restoring the good bacteria. The variety needs to be Lactobacillus acidophilus, Lactobacillus bifidus and saccharomyces boulardii (SB). The Lactobacillus varieties maintain the balance of friendly bacteria and the SB variety reduces the candida population by acidifying the contents of the intestine.

Eating yogurt alone will not replace a quality supplement.

Herbals

Echinacea angustifolia boosts the immune system to battle yeast infections.

Garlic (Allium sativum) enhances immunity and research has shown that it reduces Candida albicans. Adding garlic to your diet is very useful in fighting candida.

Goldenseal may be effective for candida-related diarrhea.

Silymarin supports the liver, which may have reduced detoxification ability due to being compromised by the candida-related toxins. It enhances function and offers protection.

There are a number of herbs useful for treating candida and their effectiveness varies. This has led to some saying that different herbs must be used in cycles. In order to ensure you are taking the best antifungal for your needs, you would be better to use them under the care of a Natural Health practitioner.

Fatty Acids

Caprylic acid, a fatty acid has anti-fungal actions. It works by interfering with the cell walls of the fungus. Your body makes small amounts but it is also found in plants, particularly in coconut and palm oils. Although there is no clinical data available as to its effect on candida, it has been found to reduce the ability of the candida to grow and replicate.

Lifestyle

An approach that incorporates change on all levels is far more effective than simply taking probiotics or changing your diet. Altering your lifestyle can make a big difference to the reappearance of yeast overgrowth.

Maintain an exercise program to support and enhance your immune system.

Reduce stress. Taking up meditation, yoga, qi gong or tai chi will help you deal with stress you cannot avoid.

Avoid commercial feminine hygiene products. Also, the perfumes in them can irritate the mucous membranes.

Eat yoghurt which is not sweetened and contains live cultures of acidophilus.

Increase fibre to maintain bowel habits to effectively eliminate toxins in the gut.

Avoid exposure to chemicals in paints, cleaning products, perfumes as chemical sensitivities are very common in those with overgrowth of yeast.

Take up meditation or yogato help you deal with stress you cannot avoid.
Take up meditation or yogato help you deal with stress you cannot avoid.

Natural Therapies

While western medicine has many strengths, it is natural therapies that shine when it comes to treating chronic illnesses. Two natural therapies are particularly useful in dealing with yeast overgrowth.

Homeopathic remedies can be selected to treat candida overgrowth, quickly reducing the associated symptoms, and at the same time building the immune system. They are also useful for dealing with associated food cravings for sweets. EFT (Emotional Freedom Technoque) is also great for stopping cravings.

Traditional Chinese Medicine combines acupuncture with Chinese herbs to clear the candida and strengthen the immune system.

For my clients I combine Homeopathic remedies with other natural therapies, the candida diet and probiotics. This combination addresses the symptoms and improves their general health, which has been undermined by the overgrowth. It also seems to speed up the process, and help with the symptoms that arise as the candida dies off.

HOW TO PREVENT FURTHER YEAST OVERGROWTH

To prevent yeast overgrowth avoid the use of antibiotics unnecessarily. If you do need to take antibiotics take probioics at the same time, and for about three weeks afterwards to rebuild friendly bacteria numbers. Avoid unnecessary steroid use. Rinse your mouth or nose after using a steroid inhaler or nasal sprays if you do use them. Consider your use of birth control pills, particularly if you use them continuously for long periods. Reduce the amount of sweet, refined carbohydrates and processed fermented foods in your diet.

Be aware that as large numbers of candida die off all at once they release significant toxins into the gut. These can cause a temporary return of symptoms such as bloating, pain or diarrhea, or general ‘flu-like’ symptoms. The symptoms pass as the waste toxins are removed.

Be careful about assuming that you have dysbiosis. Although it is quite common, and is often not diagnosed, the symptoms are similar to those of other conditions and problems. There is also quite a bit of misinformation about candida around and you need to be careful about diagnosing yourself from a book or the internet.

If you think you may have an overgrowth of candida consult with a Natural Health Practitioner. While you can make the necessary changes for yourself, this can be a very complex problem that can have extensive effects on your body, and one that is far better managed holistically by a practitioner. They will construct the best protocol for you and manage any difficulties you encounter along your way to overcoming this disorder and returning to better health.

lust for life

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

http://articles.mercola.com/sites/articles/archive/2008/06/10/holistic-treatment-for-candida-infection.aspx

http://www.wholehealthchicago.com/76/candida-overgrowth-syndrome

http://www.care2.com/greenliving/what-your-body-is-trying-to-tell-you-9-signs-you-shouldnt-ignore.html

http://drmccombs.wordpress.com/2009/10/29/10-candida-myths

 

Nature's Rhythms, Stress & Overwhelm

The Twelve Top Tips For a Happy Healthy Christmas

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With December arriving so quickly the festive season is all around us. Follow these twelve top tips to stay healthy in the holiday season so you can reach New Year in your best state ever, without having to lock yourself away to keep out of temptations reach.

12 Top tips for a happy healthy Christmas

Research shows that the three biggest stresses for most people around Christmas are: weight gain from overindulging, financial strain from overspending, and anxiety from having to spend time with people they prefer to avoid.

According to a recent Australian study by Roy Morgan Research, around 60 per cent of Australians dislike Christmas shopping (I’m one!). But instead of devising a shopping strategy about 20% head out to shop without any plan of action, and most (75%) come home without buying anything at all.

Instead they DO get to stand in queues, hunt-the-parking-spot, surround themselves with crowds of stressed people and ramp up their own stress, frustration and anxiety levels.

12 Top Tips For A Happier Healthier Christmas

Top tips to stay healthy at Christmas

 

Use this list of Twelve Tips to enjoy Christmas this year, instead of simply surviving it.

1.      Stress

Shopping – whether it is standing in long queues, finding space to park, or trying to hunt down a desperately desired gift, many people find Christmas shopping the most stressful part of the season. Wherever you go you will encounter tired, cross irritable people.

It is good to remember that stress and anxiety are quite normal at this time of year. When one family member is under stress, other family members are likely to feel stressed too, aggravating the situation and making life even more difficult for all.

There are many different natural ways to deal with the stress. The simplest of these is without a doubt the flower essence, Bach Rescue Remedy.

Rescue Remedy has been around for over 60 years and was created to help people cope with everyday stressful situations. Its effects are calming and centering. It is suitable for stressed children as well as adults. Carry some with you or keep it in the car so it’s handy when you need to de-stress.

Get it from the Health Food shop or your natural medicine practitioner. Keep one in your bag, your car or your office, so you have it on hand whenever you start to feel stressed. It is available in a number of different forms now – drops, spray, gum, cream, even pastilles and is easy to use. You can take it as often as you need.

2.      Water

This might seem a no-brainer, but it is one that is easy to forget. The reality is that dehydration is a greater problem when you are drinking alcohol. Have two glasses of water before you go to any function. Alternate alcoholic drinks with cool clear water or soda water when you are out socializing. Adding a slice of lemon or lime to the water is even better. Carry a water bottle when you are out shopping.

Remember to keep hydrated.

Photo credit: Evan Courtney
Photo credit: Evan Courtney

3.      Family Conflict

Family tensions seem to surface at this time of year, especially if your relationships are a little strained normally. If you struggle to interact some of the family normally then Christmas is not likely to be any different.

Rather than self-medicating with alcohol, cigarettes or other drugs in order to cope, you can again use the Bach Rescue remedy to help you get through difficult events. If you are able to identify triggers for the conflict, and consciously avoid them you may find it easier to cope.

Christmas gatherings are frequently the place where family dynamics replay just as they existed back decades ago. It can be difficult to be treated as the vague child you once were, when you in your everyday life you are a capable, competent and responsible adult with many skills and abilities.

Involving the family in a group activity after lunch can help keep conflict at bay. Backyard cricket, swimming if you have a pool, or charades if the weather turns nasty, will help lighten the mood.

And if it is still too much, then politely but firmly decline invitations.

4.      Sleep

It is far too easy to lose sleep during December, with busy calendars, lots of socializing, and preparations for the big day. Aim to get seven to eight hours  sleep each night.

We all know that sleep deprivation can cause foggy thinking, slow reactions and irritability. But insomnia can also increase your risk of depression and anxiety, or contribute to obesity. With stress and anxiety already a problem for many people adequate sleep is essential to help keep it at a minimum.

If you are tired, don’t go out. It won’t hurt to miss some parties.

There are a number of herbs that aid sleep. Lavender is very effective and can be used in the form of an essential oil in a burner or diffuser, in your bathwater, or in carrier oil rubbed on the skin. Chamomile, Californian Poppy, Passionflower or Hops are others to help insomnia. Many herbal formulations to aid sleep are available as teas and are simple and lovely in the evening before going to bed. Children can also drink many relaxing herbal teas such as Chamomile.

5.     Avoiding weight blow-out

Going to parties hungry, anticipating lots of yummy Christmas treats is a recipe for disaster. When you are hungry it is difficult to resist eating anything offered to you and you are likely to overindulge.Avoid weight blow out in the holiday season

Finger foods are high in kilojoules, as well as fat and sugar. Opt for low-joule options like vegetable crudités, hommus or fruit. Eating smart when you are out partying is the way to stay on top of excessive weight gain. Limit temptation by eating regular nutritious meals and avoiding Christmas goodies like chocolates, pudding and shortbread throughout the whole season.

Keep up your regular exercise program, and keep in mind it takes many hours of exercise to burn off the extra kilojoules gained at two or three parties.

 6.      Purpose

Finding some ‘purpose’ to Christmas may be a way to help you cope better. There are plenty of ways in which you could volunteer your time. As well as benefiting others, contributing to your community may create feelings in you that make you feel happy. If you find experiencing Christmas Joy difficult this could be a way to get in touch with it again.

7.      Finances.

Credit card blowout in January can be devastating, often taking many months to pay off. Paying for gifts, as well as your celebrations, with cash means you will know whether you can afford the purchase or not, and avoid the financial headache in January.

Rationalize who you will buy gifts for and consider whether you can gift with your time, or something you have made yourself, instead if finances are tight.

If you are hosting the Christmas meal, avoid the temptation to over-cater. You don’t need more food than you would on any other day. You will be thanked when your guests do not feel awful after eating too much.

8.      Breathe

Incorporate the practice of mindful breathing into your daily habits every day through December, if you haven’t already. Simply spend thirty seconds to take slow deep breaths. Do this a few times a day. It is a great way to reduce stress. The simple relaxation technique of focusing on your breath helps to relieve tension and anxiety.

Alternatively you could meditate – there is no need to be scared of this, it is not about becoming a yogi, simply the practice of drawing focus and reducing stress.  Here are some fun, light, easy ways to spend just a few minutes in meditation.

Christmas is about giving, but it is also the time to allow you to receive the gift of relaxation from yourself.

Relax in a bath with hand made natural products to sooth away stress
Relax in a bath with hand made natural products to sooth away stress

9.      Relax

It’s easy to say take some time out for yourself but often we feel there is no time, especially in busy December. However setting aside a relaxing night in to create a home spa experience, followed by a good book or DVD and an early night, could be the answer to getting through Christmas and the New Year and soaring into the New Year.

Run yourself a soothing bath if you have a tub. If not sit yourself in a comfy chair with a relaxing foot bath and a ‘renew you’ herbal brew for about twenty minutes.  Add essential oils to the water to help you relax.  Follow with some nourishing cream on your skin before you curl with your book or movie.

10.      Loss and loneliness

For many people the Christmas Season is one when feelings of loss for a loved one who has passed are magnified, especially as they are surrounded by others celebrating with their families.

For others who are single, whether they are young or elderly, it can be a time of great loneliness. Those far from home can feel overwhelming homesickness. When emotions become overwhelming Homeopathic remedies can be of great assistance. There are a number of excellent ones to help with grief, such as Ignatia, Nat-mur or Causticum. Homeopathic Nat-mur, Capsicum, Phos-ac or Ignatia are just some of dozens of remedies that help relieve homesickness. But Homeopathic Remedies need to be well matched to your own individual experience, or symptoms, of homesickness or loss, and this is best prescribed by a professional Homeopath, who takes many things into consideration before selecting the remedy best suited to you.

If you have decided to add purpose to your Christmas, including someone on their own, far from home in your celebrations is one way to achieve this.

11.  Embrace your inner child

Children look forward to Christmas with enormous excitement. They pour love into cards and gifts made at school. They marvel at the Christmas tree and street lights, rip open presents, pop crackers and join in the Embrace your inner child at Christmas and resolve to have funtraditions with absolute exuberance. They keep going all day because they stop before they have overeaten and don’t need to lie around to recover. They live every moment of the day before falling into bed at night to sleep soundly.

Approach Christmas with the resolve to have fun.

12.  Alcohol

Start the practice of alcohol-free days each week.

Don’t drink on an empty stomach. Limit the number of drinks you consume and alternate them with water or soda water. Be aware that many restaurants use over-sized wine glasses that contain much more than normal serving sizes. Also watch out for top-ups.

Drinking alcohol in the evening interferes with sleep. While you may fall asleep easily, it leads to disturbed sleep later in the night, possible waking you for long periods, or leaving you exhausted in the morning.

If you do overdo it help reduce a hangover with Vitamin C on the day after and Vitamin B Complex both BEFORE and AFTER the big night. It’s a much better combo than Berocca and is minus the aspartame which Berocca contains.

Many people find Homeopathic Nux-vomica, taken in accordance with Homeopathic prescribing guidelines gets rid of the headache and nausea very quickly.

Chlorella has been shown in studies to reduce hangover by 96%. It’s a green sea algae and available from health food shops. Buy a reputable organic brand – very important!

Coconut water is rich in electrolytes to help cleanse and antioxidants. Drink it through the day before you head out as well as before you go to bed to help offset some of the damage caused by the alcohol.

Dandelion root tea helps detoxify the liver and can be drunk before you go out as well as the following day.

Very Important –  What Not To Do

Finally these are some things that you should NOT do if you want to easily sail through into the New Year.

  • Don’t start a new diet, there’s time for that later.
  • Don’t add the expense of sending out cards to people you see all the time.
  • If your kids are scared of Santa, don’t force them onto his lap just to get the cute picture.
  • Remember, you don’t have to find the ‘perfect’ gift. Fundamentally a gift is a token that tells the recipient that you have had them in your thoughts, nothing more. It does NOT have to be big, or expensive, or just what they have always wanted. It is A TOKEN of the feelings from your heart.
  • Do NOT stress about being the ‘perfect’ Mum, partner or friend – most people close to you will understand.

And finally don’t become a slave to any list – gift, card, menu, parties, or even this one. Stay flexible, honour what your body tells you is needed the most, and enjoy the Christmas Season.

keep calm it's only christmas

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

http://www.myspringday.com.au/wellness_centre_details/top_5_tips_to_stay_healthy_during_christmas/302?id=302

http://www.drjoe.net.au/dr-joes-diy-health-guide-to-christmas/

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Christmas_tips_to_reduce_the_stress?open&utm_term=Christmas_tips_to_reduce_the_stress&utm_source=&utm_campaign=newsletter

http://psychcentral.com/lib/the-christmas-not-to-do-list/00010228

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Stress & Overwhelm

Maca – The Superfood Rebalancer!

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Maca roots
Maca roots

Recently the herb Maca has come up frequently during consultations, so this week I would like to look at this new supplement that is rapidly gaining popularity.  Not really a supplement, it is actually a ‘superfood’ with many amazing benefits. Superfoods are those that have very high levels of antioxidants, such as blueberries, spirulina or pomegranates.

Lepidium peruvianum, or Maca, is a tuber vegetable cultivated for thousands of years in the harsh conditions high up at 4,000m in the Peruvian Andes. One of the superfoods of the Incas, it has been used as a medicinal food for over 2,000 years to increase energy, promote endurance and stamina as well as improve fertility and sexual performance in both men and women.

Maca is part of the brassica family and related to broccoli, cabbage and turnip. The harvested root has high antioxidant levels and is loaded with protein. It has more bioavailable calcium than milk, magnesium, potassium, iron, plus other minerals and trace elements, vitamins and all the amino acids. It is rich in the B vitamins and a vegetarian source of vitamin B12.

In addition to the traditional uses maca is great for offsetting the effects of stress, anxiety and fatigue. It stimulates and nourishes the hypothalamus and pituitary glands, the master glands of the body. As these are the glands that regulate all the other glands, maca can help to bring balance to the adrenal, thyroid, pancreas, ovarian and testicular glands.

Anxious

The glands in the body produce hormones that regulate many body processes including your mood, sexual development, growth, and tissue function. As well they play a role in many diseases ranging from depression to cancer

Maca is an adaptogen, responding to the individual needs of your body. It regulates as and where needed, where hormones are out of balance. This means if you are producing too much of a hormone it will regulate so production decreases, but if you are producing too much it regulates to increase production. Herbal adaptogens, are a rare class of herbs, valuable in natural health prescribing. Other adaptogens are licorice, Holy Basil, ashwagandha, ginseng, rhodiola, eleuthero and schisandra.

Unlike wild yam, maca does not introduce hormones into your body, nor are the active ingredients phyto-eostrogens. Instead it is thought that it is alkaloids in the maca that act on the hypothalamus and pituitary glands. This means that the effects of maca on the body are diverse, and not just restricted to the sex hormones.

Today the main uses of Maca are for balancing hormones, increasing energy and reducing stress. It offers significant benefits for women suffering hormonal imbalances. Studies have concentrated on the positive effects it has on the symptoms of menopause and perimenopause. However it is also very useful and beneficial for other hormonal problems like PCOS or PMS.

USES FOR MACA

MacaBENEFITS OF MACA

Maca produces benefits without the side-effects of many medications and even some herbal remedies.

  • Maca helps to balance our hormones.
  • Studies have shown that it increases sexual function and treats impotence
  • Stimulates fertility in men and women, enhances sperm production.
  • It can be very useful to regulate the menstrual cycle and ease PMS symptoms.  It relieves the unpleasant effects of menopause.
  • Maca has shown anticancer activity in the laboratory.
  • It reduces low-density lipoprotein (LDL) cholesterol and decreases the levels of triglycerides.
  • It seems to reduce blood sugar levels and improve glucose tolerance.
  • Maca could provide a non-caffeine alternative for those who need an energy boost from coffee in the morning.
  • Is an antidepressant
  • Enhances learning and memory abilities
  • Supports the immune system
  • Increases energy, stamina and endurance, reducing chronic fatigue.
  • Remineralizes the body, making up for the lack of minerals in modern diets.
  • Clears acne and blemishes

MacaHOW TO SELECT AND USE MACA

Maca comes in a number of different colours, the most commonly found is yellow. Scientists have found that each colour has a different effect on the body. Black and red maca improve bone health and black affects memory and learning the best. Darker maca roots contain significant levels of iodine.

The dried root of maca comes in a powder form, tablets or capsules. It has a slightly sweet, nutty flavour and can be added to many foods such as soup, herbal tea, or desserts. You can sprinkle it on bananas or popcorn. You can mix it with honey and eat the paste off the spoon, add it to smoothies, juice or to warm almond milk with some raw cacao for hot chocolate. Added to baking maca gives a maltiness to the flavour. But don’t add to much as the flavour can be overwhelming.

Start with ½ -1 teaspoon a day and build up to between 1 and 5 teaspoons a day, over a few days. Some people may experience adverse responses when they start taking maca. These are a sign of the body detoxing and only last a few days. Cut back the amount you are taking and build up slowly.

Improvement can occur within days, even the on same day, although for most people it takes about four days or even weeks to notice changes.

You can find maca at most health food shops or online. Make certain to buy a quality, organic product. Because it is a root vegetable the growing conditions make a huge difference to the level of nutrients. Cheaply priced good will deliver an inferior product (unless it is cheap on special). Only buy reputable, organic brands of maca root. Don’t buy other parts of the plant.

The brand I recommend to my clients, although I do not sell or have any financial interest in it at all, is Loving Earth Maca Powder. It is raw Australian Certified Organic and the company has awesome 30% off discounts on their website for all their maca products through December.

Maca is generally recognized as safe. However, because of the way it works care may be needed. For example, maca balances out your hormones so they are at the required levels. If you are also taking other supplements, such as Dong Quai, Black cohosh, Vitex or phytoestrogens for womens hormones for example, to achieve similar results, these could interfere with the maca and result in an aggravation of your symptoms.

If you take too much too soon maca can actually exacerbate your hormonal symptoms and make them worse. If you are suffering the effects of stress it could exacerbate that also, causing a racing heart and insomnia. I have seen problems that are the result of taking maca. Simply exercise care, stop taking maca if you notice adverse effects or speak to your health practitioner.

If you suffer from any diagnosed illness, particularly those such as hormone related cancers, speak to your health practitioner before starting to take maca.

 Maca uses 2

Do you use maca? How quickly did it work for you? How effective have you found it?

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

 

Source articles

http://www.naturalnews.com/027797_maca_root_hormone_balance.html

http://www.naturalfertilityandwellness.com/macas-fertility-benefits/

http://www.livestrong.com/article/159150-benefit-of-maca/

http://www.iquitsugar.com/a-bluffers-guide-to-maca

http://realrawfood.com/maca-history-info

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Meditation & Mindfulness, Natural Remedies & Homeopathy, Stress & Overwhelm

Fight Anxiety With Natural Medicine

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AnxiousEveryone feels anxious at some time or other, but for some people anxiety is an overwhelming part of their everyday life. For some, stress or depression walks alongside, and insomnia likes to drop by too.

Modern life moves so fast and our lives are constantly changing. Upheavals such as moving house, redundancy, the passing of a loved one, or even something joyful like a wedding or a birth, can set up the arena for feelings of anxiety. Your body recognises the feelings as stressful and responds by sending out a flood of stress hormones to deal with the situation. If you are healthy, you deal with the feelings, and move on. But for others, unable to move past the feelings, anxiety interferes with their daily life to such an extent they cannot cope well with everyday things. This is an anxiety disorder.

Anxiety is not stress. Anxiety is a fear-based emotion that results in a physical and emotional response in the body. Stress is the body’s response to stimuli, which can be a problem is if is ongoing or overdone.

There are a number of different forms of anxiety including Panic Disorder, Obsessive-Compulsive Disorder (OCD), Post Traumatic Stress Disorder (PTSD), Social Phobia and Generalized Anxiety Disorder (GAD) phobias, Separation Anxiety.

Anxiety is experienced in many, many different ways. It may show as constant and obsessive worrying, panic attacks, feeling overwhelmed and teary, repetitive thoughts, huge emotional swings, having concentration difficulties and being easily distracted, trouble remembering things, difficulty learning, insomnia, tension that makes relaxing difficult, low libido, appetite changes such as cravings, loss of appetite, nausea and vomiting, or weight change. A combination of life experiences, hereditary tendency and chemical imbalances in the brain leads to the symptoms.  It develops gradually and runs in families.

The conventional treatment calls for a combination of strategies to deal with the symptoms, which include a number of effective natural methods. But there are many other very effective ways to reduce anxiety in the long term that are not a part of the normal conventional treatment plan, but are well worth trying. They can be used to treat both anxiety disorder or a simple anxious response to a life event.

Some of the common Conventional ways of dealing with anxiety:

  • Relaxation techniques
  • Breathing techniques
  • Diet changes
  • Counseling
  • Cognitive Behavior Therapy
  • Behaviour Therapy
  • Exercise
  • Medication

photo: Alain Abplanalp Photography
photo: Alain Abplanalp Photography

So How DO You Reduce Anxiety?

NATURAL MEDICINE

Homeopathy

Homeopathy has a great track record when it comes to dealing with anxiety. Remedies such as homeopathic Aconite is a very useful first-aid remedy for dealing with panic attacks or fear of flying. Homeopathic Gelsemium is one of the remedies that can help exam nerves. There are many others which are very effective when they are closely matched to the exact nature of your individual anxiety symptoms. Other remedies can be used for long-term anxiety issues but again, need to be matched to your own particular symptoms. Certain remedies are helpful when you wake during the night with worry and anxiety that keeps you awake, others for when you avoid social situations due to anxiety, others for control issues, others for anxiety due to a range of particular stimuli and so forth. Consulting with a qualified Homeopath  will identify which remedy suits your needs the best.

EFT

Emotional Freedom Technique  or Tapping, is so simple, anyone can learn it and do it anyplace as it only takes a few minutes. It works on the principle that the cause of all negative emotions is a disruption in the body’s energy system, and seeks to shift the points along the body meridian system where energy is blocked.

Temporal Tap

Affirmations are employed in conventional treatments but you can take this much further to get a greater impact by combining them with ‘Tapping’.  Stimulating acupressure points on the body helps awaken the chi energy and keep it flowing smoothly. By tapping on certain points on the head while you say the affirmations, you can help to set the self-reprogramming in place quicker and stronger. Temporal tapping influences your thinking, your nervous system and the cellular activity of the body. Watch this demonstration by Donna Eden of the Temporal Tap method. She explains how it works and demonstrates the process very clearly and simply.

Flower essences

Essences are a very gentle form of natural medicine that work directly on the emotions. Bach Rescue Remedy is extremely effective for panic attacks and can be carried with you in your bag. It is simple to use and gives fast, gentle results. Australian Bush Flower Emergency Essence has a similar effect to Bach Rescue Remedy. Some people respond better to the Bach and others to the Australian Bush Flower remedies. Try both to see which works best for you. Bach Mimulus is the remedy to use for a known fear, such as public speaking or dogs. Bach Aspen is better when there are more general, vague fearful or anxious feelings without a specific cause.

Aromatherapy

Because the sense of smell bypasses the part of the brain that does all the worrying, aromas and smells can be powerful helpers. Light some (100% natural and plant-based) incense such as frankinsense or sandalwood which are very relaxing, or lavender if you need calming. The incense slows the heart rate and soothes nerves. Or burn quality pure essential oils such as lavender, geranium or bergamot, which are all calming and effective relaxants. If you soak in a bath with added essential oils or add the oils to a massage oil base, you get added relaxation benefits.

DIET

Avoid Caffeine

Caffeine is a stimulant that triggers the body to release adrenaline, a major stress hormone and the one you need to avoid. You find caffeine in coffee, cola, guarana, chocolate, diet supplements, and now it is also added to many other soda drinks so always read the labels and don’t assume that if you avoid the cola drinks you will be ok.

Adjust Meals

Eat small meals frequently. Stable blood sugars help maintain stable moods. Eat every couple of hours and make sure the meal contains some protein. You can get protein from a boiled egg, a handful of almonds or other nuts and seeds, a small tin of tuna, a quinoa salad, a slice of turkey or organic chicken breast, nut butter, hommus, tempeh, grain fed organic beef.

There has been much research recently into how anxiety originates in the gut, so it is no surprise that it also affects digestion and the bowel. Reduce caffeine, sugar, dairy, increase vegetables, fruits, seeds, nuts and grains to ease the load on your gut – basically, eat healthy!

Supplements

Magnesium  is a mineral that is often deficient in much of the population, but more so in anxiety sufferers. Available in many foods including green leafy vegetables, pumpkin seeds, sesame seeds, brazil nuts, brown rice, bananas, and dark chocolate, to make sure you are getting adequate amounts it high-quality supplement can be better.

Vitamin B is also often deficient in the diet of anxiety sufferers and a daily Vitamin B complex is worth taking. Take a high quality complete B rather than single B vitamins.

HERBS

Calming herbs include passionflower, kava, oats and chamomile which are also good for helping with sleep problems, and St John’s Wort.

 Holy Basil, or Tulsi, is one herb that helps the body respond to stress and anxiety, whether that is emotional or physical, by reducing the levels of stress hormone. It produces feelings of calm and relaxation.

A cup of chamomile tea in the evening eases stress and promotes sleep by helping you relax and easing tension before bed. Chamomile is a useful relaxant and will help sedate you to sleep

Passionflower (Passiflora incarnate) is an old folk remedy for anxiety that acts as a mild tranquilizer, calming without sedating. It can be taken as a tablet, a tea, or a liquid tincture from your practitioner. It also assists with insomnia. Don’t use passionflower if you are already taking sedatives, or if you are pregnant, nursing or have established kidney or liver disease.

Kava Kava (Piper methysticum) is widely known and used to reduce anxiety symptoms by activating GABA receptors in the brain.

image: Shawn Rossi
image: Shawn Rossi

OTHER NATURAL STRATEGIES

Bodywork

Muscle tension can be an effect of anxiety, particulary if it is ongoing, and body therapies such as massage, reflexology or shiatsu can relieve the muscles and help you relax. Yoga, Tai Chi and Qi Gong are other techniques to help the body relax. Yoga incorporates good breathing practices and is especially useful.

Cranialsacral therapy uses more gentle techniques than massage on the head, spine and pelvis, the source of the nervous system. Gentle manipulation of this area of the body leads to reduced nervous, as well as muscle tension.

Meditation

In meditation controlled breathing techniques are used to free the mind of chatter and activity. By practicing meditation on a daily basis you can develop a more relaxed outlook. Meditation does not need to be difficult. There are many different ways of meditating and it is simply a matter of finding the one that suits you. Take a look here to discover some different forms of meditation for beginners and find the one that is right for you. If even the idea of meditating freaks you out start here instead.

Breathing

Learn to breathe correctly. When you get anxious you start to breathe more and more shallowly, using just the top of your chest. Breathing deep down in the belly helps to bring about calm. Learn more about controlled breathing techniques here.

Self-talk

Using positive affirmations can be very effective. When you form an affirmation try to phrase it as if it already is happening. For example, instead of saying “all will be well” use “all IS well” instead. Placing the thought in the present is more effective. “I am coping, breathing deeply, and feeling relaxed” is more likely to calm you because it is strongly placed in what is happening now, in the present, rather than “I always cope if I breathe and relax” which is far more general.

Centring

To create calm in the moment place both your palms on the side of your face and rest your fingers gently on your closed eyelids. This cradles and quiets the mind, allowing you to centre yourself so you can face things again.

Release the built-up adrenaline

Move your body about. Play some up-beat music and dance, scrub the walls or floor, weed an overgrown patch of garden, go for a run or a bike ride. Exercise burns up the stress chemicals , promotes relaxation and helps circulate blocked energy that contributes to anxiety.

Distract yourself

Put on your favourite music, take the dog for a walk, make a cup of soothing herbal tea, revisit your favourite beach holiday photos, especially if they were in the tropics or whatever calms you in the moment.

Taking steps to reduce your anxiety in a more natural way allows you to experience more of life. Try out some of these strategies for yourself.

What natural strategies do you find most useful to reduce the symptoms of anxiety, tell me in the comments section below? For me it is homeopathy, flower essences and EFT.

fearless

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

http://www.naturalnews.com/042748_anxiety_natural_treatments_fight_or_flight_mechanism.html

http://www.naturaltherapypages.com.au/article/Natural_Treatments_for_Stress_and_Anxiety

http://www.bodyandsoul.com.au/health/natural+health/ten+ways+to+beat+stress+and+anxiety+naturally,10965?gclid=CNjOycSxzLoCFQLvpAodlA8Abg

http://articles.mercola.com/sites/articles/archive/2006/08/26/one-simple-solution-addresses-6-different-types-of-anxiety-disorder.aspx

http://altmedicine.about.com/cs/conditionsatod/a/Anxiety.htm

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Anxiety_treatment_options

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Holistic Health, Stress & Overwhelm

Breathe Deeply to Reduce Stress

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Think how often we ask, “How are you doing?”  But maybe we’d do better asking “How are you breathing?”  Many people have forgotten how to breathe deeply into their belly. However, when you reawaken this practice you activate a powerful self-healing tool to create better health.

Have you ever stopped to consider how you breathe?  Have you ever watched and noticed the way you breathe?  If you practice yoga the answer is likely a resounding “yes” as breathing technique is a yogic fundamental. Likewise, meditation and relaxation techniques require breath awareness and control. But how often do you stop and consciously breathe deeply during your normal day?

Consciously controlling your breathing is one of the simplest and most effective ways to diminish the effect of stress on your body and improve your health.

Constant stress leads to raised cortisol levels and is the forerunner of serious chronic disease. When you breathe deeply you reduce the negative effect of cortisol on your body. Efficient, effective and mindful breathing is a basic essential for good health and wellness.

Ninety percent of people breathe completely inefficiently.

Mindful Breathing

Ninety percent of people breathe completely inefficiently. Their breathing is unconscious and purely reflexive. So it often becomes haphazard and irregular.

Becoming mindful of your breath gives you conscious control to command how you breathe, rather than allowing it to become automatic and inadequate. When you’re not in control of your breath, when you ignore it, a primitive part of your brain is triggered to step in and take over. Breathing becomes a simple, unconscious, reflex action.

Stop for a moment to notice just how you breathe. Take a deep breath. Do you find it satisfying or a little difficult? Is it shallow? Is it fast? Do you sigh a lot? Or gasp? Do you hold your breath? Are you able to breathe deeply, down into your abdomen?

Check your breathing. Are you breathing poorly?

Try this experiment. Time yourself and count how many breaths you take in one minute. For most people it will be between sixteen and twenty which indicates they’re breathing poorly, from the thoracic upper chest. They are breathing reflexively and their breathing is under the control of the primitive part of the brain. This way of breathing is very inefficient. The air they breathe is only making it into the upper part of the lungs. This means rapid breathers are not getting the optimum amounts of oxygen that their body requires to stay healthy.

breathe deeply

You can easily recognise when people are thoracic breathing. The upper part of their chest rises with each breath and sometimes even the shoulders rise a little or slump forward.

As newborns we automatically breathed well. When babies breathe their abdomen rises with every in-breath and subsides as they exhale. But most of us lost this innate way of breathing as we got older. As children we copied our parents and those around us who generally shallow breathed. When we get upset, sad or angry we often even hold our breath. By the time we are adults we have become disconnected from our breath, forgetting how to breathe deeply

When I was young, I was told to suck in my belly and to stand tall. But this undermines good breathing techniques and causes diaphragm muscles to tighten, which leads to restricted breathing.  As an adult I had to unlearn this practice and learn to ‘stand loose and relax my belly’ so I could use my abdominal muscles and breathe properly.

Breathe Deeply to Relieve Stress

Ongoing stress and anxiety creates a pattern of shallow, rapid breathing with consequently less oxygen reaching the brain. This leads to feeling light-headed or even dizzy. It also affects thinking processes causing the person to become unfocused.

When our thinking capacity is reduced we deal with anxiety or stress poorly.  We can find it very difficult to move out of a constant ‘fight or flight stress response’.  Shallow breathing can hold us in a continued state of high cortisol production.  Taking slow deep breaths when we’re stressed breaks this pattern and reduces the release of stress hormones.  When you slow the breath down you also draw air more deeply into your lungs.

Diaphragmatic Breathing

Most people have at some time been told to slow down and breathe when they’re distressed, or sometimes more simply to “take a deep breath”.

When you slow the breath down you also breathe air more deeply into your lungs which allows more oxygen to enter the blood.

However, there is no point in expecting your lungs to do all the work to breathe. Basically, they are just empty sacs to hold air and are incapable of doing the work of breathing on their own.

Good breathing utilises other muscles in addition to those in the chest and upper back.  Across the front of your body below the ribs is a sheet of muscle called the diaphragm. It sits directly below the lungs and above the abdomen and acts like a pump for the lungs.  When you squeeze in your abdomen the diaphragm moves upward and pushes the air out of your lungs.  When the abdominal muscles relax the diaphragm moves back down, leaving space for the lungs to stretch out which draws air into the expanded lung space.

Healthy, beneficial breathing comes from the diaphragm.

If you put your hand on the bottom of your ribs and take a deep breath you’ll feel your hand rise and fall.  That’s because the diaphragm is doing its job, rising and falling to push air out of the lungs and let air flow back in.  When you are breathing deeply you should also see your abdomen rise and fall.

Benefits of Breathing Deeply

✦  Blood concentration is greater in the lower part of the lungs.  Therefore, drawing air into this area creates a higher exchange of oxygen out of the air and into your blood cells.

✦  Long, deep, slow rhythmic breaths into your abdomen below the umbilicus (belly button) pulls more air and oxygen deep down into the base of your lungs.

✦  Oxygen passes into your bloodstream more efficiently and effectively.

✦  Breathing deeply helps remove more toxins from the body.

✦  It helps to prevent disease and to manifest healing if disease is already present.

Rather than reflexively breathing rapidly, slowing down your breathing to about eight or nine breaths a minute has a dynamic effect on your circulation and reduces the work of the heart.  It also gently massages the heart muscle and relaxes the muscles in the chest, ribs and stomach.

How to Correctly Breathe Deeply

Shallow breathing is a developed habit, so like all habits it must first be unlearned.

Once your breathing style is re-learned practice it frequently until it becomes a normal part of life.  Starting slowly helps your muscles to develop.  Eventually, your body begins to obey your mind and you automatically breathe more efficiently.

Deep rhythmic breathing is simple but for it to become automatic takes conscious practice. The easiest way to begin is to lie down and place one hand in the middle of your chest and the other on the bottom edge of your rib cage.  As you inhale the lower hand at the base of the ribs should rise, and as you exhale it should fall.  The upper hand should barely move at all.

With practice this deep diaphragmatic breathing will become a habitual part of your life.  Eventually, you’ll notice your breathing has become slower and deeper.

Make Deep Breathing a Habit

Become aware of all the times you’re taking shallow breaths, holding your breath, raising your shoulders, or when your chest rises and falls.  These often indicate the onset of a state of stress.  Notice also when this breathing coincides with particular states of mind.  It may be an early warning that your fight or flight response has switched on, triggering a flood of stress hormones into your system.

Simply committing to doing the practice through the day sets up the pattern.  Set the intent to do some deep breathing every hour, or whenever you do a particular action.  It can be as simple as standing up from your desk.  Choose any marker in your day to establish the practice. After a few months, you’ll find that deep breathing has become a habit and you breathe deeply with ease.

I try to consciously breathe slowly and deeply when I’m driving.  It ingrains a new habit that helps maintain the practice.  An extra benefit is that it reduces the inevitable stress caused by driving in heavy traffic. 

It’s essential for almost all of us to re-learn how to breathe correctly

You don’t have to lie down to practice this. You can do it when standing, sitting, or lying on your back with your arms by your side. Breathe out quietly through your nose or mouth and then breathe in through your nose. Minimise the pause between breaths to ensure the air is filtered and moistened. Gradually lengthen the time of each breath.

Practising rhythmic deep breathing ten times a day for a few months will bring you deep rest and relaxation and reduce your stress.  You’ll become calmer and less nervous.  All the functions of your body will reflect the benefits.  You become healthier, happier and more energised.

Remember it’s essential for almost all of us to re-learn how to breathe.   Stop and breathe deeply as often as you can throughout your day to change this damaging habit.

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

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Source articles

http://www.theartofbreathing.com/articles2.htm

Smith Jones, Susan, Health Bliss: 50 Revitalizing NatureFoods and Lifestyle Choices to Promote Vibrant Health, Kindle ed, 2008

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