Some of us are so used to living with stress that we may not recognize it. Are you lying awake at two in the morning trying to untangle the worry knot in your brain or in your stomach? Are you smiling and nodding your way through conversations, suddenly aware that you haven’t heard a word being said? If this sounds familiar, you may be stressed!

While stress manifests itself outwardly in as many ways as there are people, the internal impact of stress is universal: Racing hearts, spiking blood pressure, surging adrenaline and stress hormones released throughout the body. Are you too stressed?

How much stress is okay? According to www.MedicineNet.com, “The amount of stress in our lives is highly dependent upon individual factors such as our physical health, the quality of our interpersonal relationships, support from others, the number of commitments and responsibilities we carry, the degree of others’ dependence upon and expectations of us, and the number of changes or traumatic events that have recently occurred in our lives.” People with strong social support networks report less stress and enjoy an overall sense of well-being.

Indicators of healthy stress levels include good sleep hygiene and freedom from physical ailment. If we aren’t sleeping or do have physical symptoms, it’s hard to tell if stress is causing the symptoms or the symptoms are just bad habits which create the stress. Regardless of the cause, it is important to begin by determining whether stress is excessive or out of control.

What are the Symptoms and Effects of Excess Stress or Out-of-control Stress?
Many people experience stress-related headaches, sleep disturbances (see Sleep Deprivation article), feelings of anxiety and/or tension, anger or concentration problems; others may complain of depression, lack of interest in food, increased appetite, or any number of other symptoms. In severe situations one can experience overwhelming stress to the point of so-called “burnout,” with loss of interest in normal activities.

Hans Selye first popularized the concept of “stress” in the 1950s. Seyle theorized that all individuals respond to threatening situations in the same manner and referred to this response as the General Adaptation Syndrome (GAS). He also claimed that the Sympathetic Nervous System (SNS) and other bodily systems such as the adrenal cortex and pituitary gland may be involved in a response to threat. Seyle was the first to suggest that this syndrome might trigger chemicals such as adrenaline and may inhibit such functions as digestion, reproduction, tissue repair, and immune responses due to the body’s focus on self-preservation.

In December of 2004, researchers at the University of California, San Francisco, discovered that stress triggers damage at the cellular level, according to an article in Prevention magazine, July 2005.

This cellular damage supports scientific studies which indicate that psychological stress may worsen the symptoms of almost every known medical condition, such as cardiovascular diseases, asthma, multiple sclerosis, chronic pain, acne, depression, etc. While stress alone is not a cause of cardiovascular disease or high blood pressure, prolonged stress may actually worsen the progression of these diseases in many people.

Yes, some stress is good but while some studies showed that short-term stresses may actually boost the body’s immune response, chronic (long-term) stress and traumatic events have the effect of “wearing down” the immune system, leading to an increased susceptibility to colds and other infections. Scientific studies have also shown that stress can decrease the immune response to vaccinations and prolong wound healing. Chronic stress can also produce a full-blown psychiatric problem, like post-traumatic stress disorder (PTSD), clinical depression, or anxiety disorders.

STRESS TESTS
Did you know that you can be tested to determine whether you are suffering from chronic stress?

Microscopy, also known as “live blood cell analysis” was perhaps discovered by an unknown German professor, Dr. Guenther Enderlein. He made a number of important diagnostic discoveries during his 60 years of research, using this analysis. Doctors, practitioners and researchers in the Germany, Sweden and other European countries continue to apply his microscopic diagnostic procedures.

Our blood needs to be healthy. It is the viscous transportation of fluid that provides the body with oxygen, nutrients, hormones, and removal of waste products. It also aids in our body temperature, regulating acid-base balance and in fighting infection. Live Phase Blood Contrast Microscopy, also referred to as “Nutritional Microscopy” allows a view of the blood as a living entity providing an accurate analysis of the blood and therefore increases the possibility of viewing chronic disease before it is known to be present.

Chronic stress is indicated by the presence of Spicules in the blood. Visualize the blood flowing like a stream of water. What happens when a few large trees fall across a stream? They become lodged against each other, collecting more and more debris. Soon a barrier exists and fish (your red and white blood cells) are trapped. Like the fallen trees, spicules in your blood slow the flow, becoming stagnant and sluggish leaving you physically and emotionally tired.

There are also many “stress tests” on line. Click here for one short and to the point test. This test will reiterate the causes of stress, as discussed above.

10 Simple Ways to Manage Stress

1) Exercise. A first step in stress management is exercise. Exercise on a regular basis helps to turn down the production of stress hormones and neurochemicals. Studies have found that exercise is a potent antidepressant, combats anxiety, and helps as a sleeping aid for many people. Take a walk instead of a coffee break! Bring some water.

2) Meditate. The benefits of meditation and other relaxation techniques have been well known for centuries in Eastern religious traditions. Now, Western medicine and psychology have rediscovered that wisdom, and uses it in simple non-spiritual methods. Scientifically, it’s been verified for its effectiveness. One or two, 20-30 minute meditation and/or relaxation sessions a day can have lasting beneficial effects on your health.

3) Eat well. Good nutrition strengthens an immune system that is being weakened by stress. Here are several simple ways to improve your health through healthy habits:

 Reduce or eliminate caffeine. Caffeine can precipitate a fast pulse, insomnia, nervousness, headache, irritability, diarrhea, and frequent urination. Chocolate can trigger migraine headaches, restless leg syndrome (RLS). Tolerance varies with the individual.

 Avoid MSG and HVP. Monosodium glutamate (MSG) and hydrolyzed plant or vegetable proteins (HVP) are added to foods to enhance flavor. Headaches, dizziness, balance difficulties, asthma, skin rash, flushing, palpitations, arthritis-like symptoms of the joints, depression, insomnia are other symptoms associated with ingestion of MSG. Beware, this ingredient is often hidden as “natural flavors”.

 Cut down the salt. Salt can cause fluid retention and may leave you irritable, hypertensive and/or prone to kidney problems. If you suffer from PMS, be especially wary of a high-salt diet. Processed foods, fast foods, food containing MSG and frozen dinners are very high in sodium.

 Cut down on sugar. Sugar, a common additive to many foods, has no nutritional value. Sugar is addictive, depletes the body of nutrients, and overworks the adrenal gland. Sugar gives you an initial “high” followed by a “low” a few hours after ingestion. Keep your blood sugar steady!

 Be aware of food allergies. Milk, wheat, eggs, corn, and sugar are five major food offenders. Some women have problems with all five. To which foods are you allergic? Those which you consume most frequently – and would find it most difficult to eliminate from your diet – are often the culprits. Food allergies can also cause sleep disturbances.

 Eat more vegetables! B and C vitamins are necessary for the normal functioning of the nervous system. Your brain’s production of one of the Happy Messengers, serotonin, is sensitive to your diet. Eating more vegetables, can increase your brain’s serotonin production. This increase is due to improved absorption of the amino acid L-Tryptophan and vegetables contain the natural, safe, form of L-Tryptophan. (At the present writing, synthetic L-Tryptophan has been removed from health food stores due to probable impurities that were, in some cases, causing severe and even fatal illness.) In other words…Eat a salad for lunch or dinner!

 Having a relaxed, healthy breakfast is the best way to start your day! (See my Breakfast article.)

 Drink Himalayan Goji Juice. For persons who don’t eat a balanced diet, the Himalayan Goji Juice provides huge nutritional benefits. It is known to help rebuild the immune system. It also eliminates the sugar highs and lows by keeping your blood sugar steady.

4) Laugh out loud. Reading books on positive thinking is very helpful, as well. Read the comic strips or watch the Comedy Channel. Learn to laugh, hard!

5) Avoid or reduce drug and alcohol use. Elimination of drug use and moderate alcohol use are keys to the successful management of stress. Many people when stressed turn to these outlets, but in fact the use of drugs and alcohol actually creates a big surge of stress chemical production in the body. Self-medication is an inefficient means of coping with or eliminating stress.

6) Give yourself a break! Chronic or uninterrupted stress is very harmful. It is important to take breaks and decompress. Take a lunch break and don’t talk about work. Relax on the weekends. Don’t schedule so many events that going to work will seem like a relief. Take regular vacations, long weekends, or mental-health days.

7) Create rituals. Build predictability into your work and home life as much as possible. Of course structure and routine in your life can’t prevent the unexpected from happening but it helps to think ahead. Try to anticipate the variety of possibilities, good and bad, that may become realities at work or home. Think about your responses. You may find that the “unexpected” really doesn’t always come out of the blue. Preparing in this way can turn stress into a positive force that will help you grow and change.

Just say “no”. I like this one…Say “No” more often. This will reduce the pace in your life…less social events, etc.

9) Take a bath. Especially at bedtime, bathing is a great way to relax. Water is very soothing. Add a little Epsom salt.

10) Honor your needs! If you need a break from a party, go for a brisk walk. If it means shutting your cell phone off for a few hours, do it. If it means dropping your kids off at a friend’s house for an overnight, do it. You and they will all benefit from it. Don’t be afraid to ask for help!

If you have done all of the above and still have significant symptoms of Stress, it is time to visit your doctor. Do you still have these symptoms?
Anxiety
Sleep Deprivation
Lack of enjoyment of life
Depression
Fatigue
Aches and pains

Chronic stress that you can not clear up yourself may be the earliest warning sign of some hidden illnesses, such as:

Thyroid disease
Calcium imbalance (too much or too little)
Anemia
Diabetes
Manic-depression (Bi-polar disorder)
Liver disease
Kidney malfunction
Vitamin deficiency
Hormone deficiency

These are examples of physical illnesses that you might not be aware of, but which cause an overabundance of stress.

Your doctor should do a thorough history, and a complete physical examination, including tests on blood and urine. The automated blood testing machines can do a complete blood count, as well as measure your thyroid function, liver enzymes, kidney function, calcium and phosphorus, iron and blood sugar for a very reasonable price.

So, if your symptoms are not getting better with the TEN SIMPLE STEPS – be sure to see your doctor.

References:1) Medical Author: Peter J. Panzarino, Jr., MD, F.A.P.A. , Medical Editor: Leslie J. Schoenfield, MD, PhD, Medical Revising Author: Melissa Conrad Stöppler, MD, Medical Revising Editor: Jay W. Marks, MD, at www.medicinenet.com.
2) Crown Enterprises, Inc., 1996-2003 Microscopy Procedure and Training Manual on Phase Contrast Microscopy as applied to Live Blood Analysis, www.liveblood.com.
3) Prevention Magazine, July 2005, Surviving the Stress Test, by Rosemary Ellis, p. 25.
4) Prevention Magazine’s Nutrition Advisor, by Mark Bricklin and the Editors of Prevention Magazine; Rodale Press, 1993, p. 66.
5) In Bad Taste: The MSG Syndrome, by George R. Schwartz, M.D.; Health Press, 1988; p. 33.
6) The Mood Control Diet, by Harvey M. Ross, M.D., and June Roth, M. Sc.; Prentice hall Press, 1990; p. 60.
7) The Type 1/Type 2 Allergy Relief Program, by Alan Scott Levin, M.D., and Merla Zellerbach; Jeremy P. Tarcher, Inc.; p. 124.
The Healing Factor: Vitamin C Against Disease, by Irwin Stone; Grosset & Dunlop, 1972 ; p.50.
9) Ruth Waterman is a Winnipeg Nutrition Consultant and Journalist

Disclaimer: This information is not presented by a medical practitioner and is for educational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read. This information within this document has not been evaluated by the FDA and it is not intended to diagnose, treat, cure or prevent any disease.

© 2006 Mary York

Back to Basic Food Choices
Health Promoting Nutritional Tips

Here is the five step plan to get your diet under control and to use food as blood, brain and whole body medicine.

1. Increase Water Intake
Given that your brain is about 80% water, the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal, non-caffeinated tea bags, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness. Or make you own lemonade with real lemons, Stevia and water.

2. Fish, Fish Oil, Good Fats and Bad Fats
DHA, one form of omega-3 fatty acids found in fish, makes up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. DHA is also found in high quantities in the retina, the light-sensitive part of the eye. Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood in later years, possibly because DHA is a main component of the brain’s synapses.

3. Lots of Dietary Antioxidants
A number of studies have shown that dietary intake of antioxidants from fruits and vegetables significantly reduce the risk of developing cognitive impairment. The research was done because it was theorized that free radical formation plays a major role in the deterioration of the brain with age. When a cell converts oxygen into energy, tiny molecules called free radicals are made. When produced in normal amounts, free radicals work to rid the body of harmful toxins, thereby keeping it healthy. When produced in toxic amounts, free radicals damage the body’s cellular machinery, resulting in cell death and tissue damage. This process is called oxidative stress. Vitamin E and Vitamin C and beta carotene inhibit the production of free radicals. The Best antioxidant fruits and vegetables (from the US Department of Agriculture): blueberries, black-berries, cranberries, strawberries, spinach, raspberries, brussels sprouts, blums, broccoli, beets, avocados, oranges, red grapes, red bell peppers, cherries and kiwis.

4. Balance Protein, Good Fats and Carbohydrates
I have read many of the diet programs popular in America. Some I like a lot, others make me a little crazy. The idea of eating protein and fat only, avoiding most grains, fruits and vegetables may be a quick way to lose weight, but it is not a healthy long-term way to eat for your body. The best thing in my mind about the Atkins Diet and its many clones is that they get rid of most of the simple sugars in our diets. Diets high in refined sugars, such as the low fat diets of the past, encourage diabetes, tiredness, and cognitive impairment. The main principles to take away from most diet programs is that balance is essential, especially balancing proteins, good fats, and good carbohydrates. Having protein at each meal helps to balance blood sugar levels; adding lean meat, eggs, cheese, or nuts to a snack or meal limits the fast absorption of carbohydrates and prevents the brain fog that goes with eating simple carbo-hydrates, such as donuts. At each meal or snack, try to get a balance of protein, high fiber carbohydrates, and fat.

Balance also means variety and moderation. Eat a variety of foods each day and try not to eat the same foods from one day to the next. All whole foods have a unique blend of vitamins and minerals that our bodies need.

5. Pick Your Top 20 Healthy Foods and Put Them in Your Diet Every Week
In order for you to stick with a nutritional plan you must have great choices. Here are several choices that are especially good for the body. Choose between these 24 foods each week. They are healthy and help us reach the goals of consuming powerful antioxidants, lean protein, high fiber carbohydrates and good fat.

The American Cancer Society recommends five to nine servings of fruits and vegetables a day. I tend to lead toward six to seven servings of fruits and vegetables at day, being mostly vegetables. Mixing colors (eating from the rainbow) is a good way to think about healthy fruits and vegetables. Strive to eat red things (strawberries, raspberries, cherries, red peppers and tomatoes), yellow things (squash, yellow peppers, small portions of bananas and peaches), blue things (blueberries), purple things (plums), orange things (oranges, tangerines and yams), green things (peas, spinach and broccoli), etc.

Lean Protein
1. Fish – Salmon (especially Alaskan Salmon caught in the wild, farmed fish is not as rich
in omega-3-fatty acids), tuna, mackerel, herring (also listed under fats)
2. Poultry – chicken and turkey (pastured)
3. Meat – lean beef and pork (pastured)
4. Eggs (from pastured chickens)
5. Dairy products – cheese, yogurt and milk (raw, from pastured animals)
6. Beans, especially garbanzo beans and lentils (also listed under carbohydrates)
7. Nuts and seeds, especially walnuts (also listed under fats) – Great recipe: soak walnuts
in water and sea salt overnight, drain and sprinkle with cinnamon (natural blood sugar
balancer) and low roast 4 hours at 250 degrees – makes them easier to digest.

Complex Carbohydrates
8. Berries – especially blueberries (brain berries), raspberries, strawberries, blackberries
9. Oranges, lemons, limes, grapefruit
10. Cherries, Peaches, Plums
11. Broccoli, cauliflower, brussel sprouts
12. Oats, whole wheat, wheat germ – soaked steel-cut are best
13. Red or yellow peppers (much higher in Vitamin C than green peppers)
14. Pumpkin squash
15. Spinach – works wonderfully as a salad, or a cooked vegetable, adds fiber and nutrients
16. Tomatoes
17. Yams
** Beans (also listed under proteins)

Fats
18. Avocados
19. Coconut oil, extra virgin cold pressed olive oil
20. Olives
** Salmon (also listed under protein)
** Nuts (soaked overnight) and nut butter, especially walnuts, macadamia nuts, Brazil nuts,
pecans and almonds (also listed under protein)

Liquids
Water
Green tea
Lemonade (homemade)

Do You Need Sleep?

While some of us have sleep disorders that cause sleep deprivation, there is a whole population of “us” that may not have an actual clinical disorder. We are the ones that push ourselves, going to bed later and later, getting less and less sleep.

So we don’t get much sleep – what does it matter? According to Dr. Piotr Wozniak, “Sleep isn’t just a form of rest. Sleep plays a critical physiological function, and is indispensable for your intellectual development! Those who do not respect their sleep are not likely to live to their full mental potential.”

In addition to limiting our potential by altering our moods and decreasing our mental and motor skills, the American Diabetes Association reports that, “Lack of sleep has been linked to being overweight and obesity.” Their recent research cites a hormonal change triggered by sleep deprivation which may lead to obesity.

Decreased mental function, obesity – these are just a few of the complications that occur from lack of sleep. You may already be aware of these issues and are thinking, “That’s not me. I can handle less sleep. I don’t need that much sleep.” How are you handling your lack of sleep? Are you relying on stimulants like caffeine in order to get things done? Is sleep deprivation really a health issue for you?

Sleep Deprivation and Health

On March 17, 1997, CNN did a week-long series on sleep deprivation. “Lack of sleep is America’s top health problem, according to doctors.” According to a 2001 Dateline article, poor sleep patterns can duplicate patterns of depression, anxiety and a variety of other mental health syndromes.

We need sleep. In addition to protecting our mental health, it is part of the body’s survival mechanism, a time that we repair and strengthen our immune systems in order to ward off disease.

Sleep deprivation also increases the costly hazard of fatigue. The National Commission on sleep disorders estimates that sleep deprivation costs $150 billion a year in higher stress and reduced workplace productivity.

Fatigue may also lead to personal and public tragedy. There are indications that the Challenger disaster, the Chernobyl nuclear reactor meltdown and the Exxon Valdez oil spill can all be partly linked to people suffering from a severe lack of sleep.

You can see that between the hazards of fatigue, the body’s need to sustain its health and the hormonal changes that may cause obesity, sleep deprivation becomes a very real health issue! At the same time it doesn’t have to be a health issue. We don’t have to go to the doctor’s in order to get more sleep…It’s free! Our quality of life depends on giving our bodies the sleep it needs. It’s our responsibility!

How can we get better Sleep? Here are Eight steps to acquiring better Sleep!

1. Regular schedule. Whether it’s the weekday or weekend, go to bed and get up at the same time everyday. (Personally, I feel better when I get more hours before midnight, than after midnight, therefore going to bed early and getting up early.)
2. Sleep the same amount of hours each night. If you get a little tired during the day, take a short nap in the early afternoon. By “short,” it’s recommended to be between 10-30 minutes.
3. Eat dinner early, by 6:00pm. It is said that eating salt, sugar and/or carbohydrates raises your blood-sugar levels. Anything caffeinated may also have an effect on your ability to get a good night’s rest.
4. Reduce alcohol intake. Alcohol may relax you initially but some people are sensitive to some ingredients and it may actually have the opposite effect.
5. Do something relaxing an hour before you go to bed. I usually turn the TV off at 8:00 and read for an hour, or until I can’t keep my eyes open. Also, turn off any lights around your bed. If there’s a lit clock, be sure that is turned away from your face, as well.
6. Listen to new research and pay attention to your own sleep patterns. Just as we all differ in other aspects of life, our sleep can also be personalized. But, you need to know that you are getting enough. Don’t wait until you’re over-tired to go to bed. Don’t self-medicate to stay awake.
7. Sleeping pills? This is certainly not recommended. You may become dependent on them. Most of them are addictive. And, most of the sleep experts say that the type of sleep you get while under the influence is not the same, restful sleep.
8. Drink Himalayan Goji juice. Many people have found that the Himalayan Goji juice helps you fall asleep, stay asleep, and wake up feeling well-rested and energized. Many people report more dreams, as well.

Here’s to your rest!