Managing your Stress Effectively and Naturally

with Naturopathic Medicine

What is Stress? Is an automatic physical response to any

stimulus, such as traffic, argument with spouse, illness, heat or cold, toxins, or physical trauma that requires you to adjust to change.

The Stress Response Sympathetic nervous

system dominates. Platelets thicken

which increases clotting.

Immune system activity increases.

Gastrointestinal function ceases.

Sexual arousal lessens.

Repair and growth of body tissues slows.

Effect of Stress on Performance

Effects of Stress Repeated or excessive stress response to

extreme, unusual, or long-lasting stressors can contribute to many health problems.

Stress and Health Problems Allergic skin

reactions Slow wound healing Frequent colds, flues,

and infections Insomnia Fatigue High blood pressure Heart problems

(angina, arrythmia, heart attacks)

Anxiety Depression Irritable Bowel

Syndrome Constipation Heartburn Ulcers Pain (joint pain,

headaches, muscle pain, jaw pain)

Rheumatoid arthritis

Stress and Health Problems Menopausal

symptoms (hot flashes)

Premenstrual Syndrome

Infertility Nausea and vomiting

of pregnancy

Side effects of cancer and chemotherapy

Postoperative swelling

Side effects of AIDS

Unhealthy Coping Strategies Overeating Undereating Withdrawing from

friends and family Sleeping too much Watching too much

TV Drinking too much

alcohol

Smoking Illicit drug use Prescription

medication or OTC drug use

Emotional or physical, violent outbursts

Overspending

What Is Naturopathic Medicine?

Naturopathic medicine blends centuries-old natural therapies with the latest advances in in modern science and research and state of-the-art diagnostic and therapeutic procedures.

Principles of Naturopathic Medicine Healing power of nature: vis medicatrix

naturae First do no harm: primum non nocere Identify and treat the cause: tolle causum Identify disease risk factors and prevent

illness Naturopathic doctors are teachers: docere Treat the whole person: tolle totum

Naturopathic Medical EducationNaturopathic doctors: Trained at accredited,

four-year, postgraduate medical schools.

Complete a two-year clinical internship at outpatient clinics.

Required to pass Science and Clinical Board exams to be licensed.

Naturopathic Medical Education Rigorous and comprehensive studies in basic

medical sciences, physical diagnosis, laboratory testing, diagnostic imaging studies, pharmacology, and clinical medical sciences.

Extensive training in a variety of natural therapeutics that includes clinical nutrition, herbal medicine, dietary, lifestyle, and fitness counseling, homeopathy, naturopathic bodywork and physical medicine.

What happens on a first visit to a Naturopathic Doctor?

Interview addressing the goals and intentions of both parties Investigation of health concerns Complete history: childhood to present, family history, medical

history, psychosocial, and occupational history Extensive review of the patient’s diet, sources of stress, energy level,

digestive function, sleep, exercise level, and lifestyle Review of body organ systems Appropriate physical exam Diagnostic lab tests, if indicated Assimilation of all intake to form a naturopathic diagnosis, including

appropriate western and functional diagnoses Treatment plans utilizing numerous natural therapies are tailored to

the patient’s health status and individual needs.

Naturopathic Therapeutics Dietary Counseling Nutrient Therapy Homeopathy Botanical Medicine Natural Hormone

Therapy Counseling and Lifestyle

Modification Physical Medicine

(massage, stretching exercises, ultrasound)

Hydrotherapy

Naturopathic Medicine can treat: Frequent colds and

flu Stress and Anxiety Musculoskeletal pain Digestive disorders High cholesterol Menstrual irregularity Menopause Endocrine related

conditions

Poor immune health Allergies Fatigue Insomnia Hypertension Diabetes Acne Weight gain

Six Healthy Stress Management Tools Perform a relaxation or breathing exercise

daily. Engage in regular exercise. Eat a whole-foods, nutrient-dense diet. Create a healthy social support system. Nurture yourself. Support your adrenal glands with nutrients

and herbs.

Relaxation Response The relaxation response coined by Harvard

professor and cardiologist, Herbert Benson, M.D. is the opposite of the stress response.

It is a state of profound rest and release, which the parasympathetic nervous system dominates.

Physiological Effects of the Relaxation Response Heart rate is reduced and

the heart beats more effectively.

Respiration slows down as oxygen demand is reduced.

Lactate levels, which researchers associate with anxiety drop significantly.

.

Increase in digestive secretions.

Blood sugar levels are maintained.

Sweat production decreases.

Blood pressure stabilizes in healthy individuals or decreases dramatically in those with high blood pressure.

Ways to Elicit the Relaxation Response Diaphragmatic or deep breathing Progressive muscle relaxation Meditation Yoga, tai chi, or Qi Gong Repetitive prayer Visualization or guided imagery

Diaphragmatic Breathing Find a quiet, comfortable place to sit or lie down. Place your feet slightly apart. Place one hand on

your abdomen near your navel. Place the other hand on your chest.

Inhale through your nose and exhale through your mouth.

Concentrate on your breathing. Notice which hand is rising and falling with each breath.

Gently exhale most of the air in your lungs. Inhale while slowly counting to four. As you

inhale, slightly extend your abdomen, causing it to rise about 1 inch. Make sure you are not moving your chest or shoulders.

As you breathe in, imagine the warmed air flowing in. Imagine this warmth flowing to all parts of your body. As you breathe in, try saying to yourself “Breathing in peace and calm.”

Pause for one second, then slowly exhale to a count of four. As you exhale your abdomen should move inward.

As the air flows out, imagine all your tension and stress leaving your body. As you breathe out, try saying to yourself “Breathing out tension and anxiety.”

Repeat the process until you achieve a sense of deep relaxation. Gradually increase sessions to 20 minutes daily.

Progressive Muscle Relaxation Breathe deeply, allowing your stomach to

rise as you inhale and fall as you exhale. Concentrate on one muscle group at a time.

Consciously tighten these muscles as much as you can as you count from 1 to 5. Release the muscles as you take a slow, deep breath allowing your stomach to rise and fall slowly. Repeat sequence 2 -3 times.

Take your time slowly, working through each muscle group at a time:

Forehead, eyes, jaw Neck Back Right shoulder, arm, forearm, hand Left shoulder, arm, forearm, hand Chest, abdomen, pelvis, and buttocks Right thigh, leg, and foot Left thigh, leg, and foot

Regular Exercise Regular, moderate

exercise improves cholesterol levels, lowers blood pressure, enhances the immune system, keeps bones strong and healthy, improves mood and boosts metabolism.

Regular Exercise Just about any form of motion can help

release pent-up muscle tension. Activities that can elicit the relaxation

response are yoga, tai chi, and repetitive exercises, such as walking, running, bicycling, swimming, or rowing.

Engage in regular exercise at least 30 minutes 3 - 4 times per week.

Eat a Healthy Diet Aim to eat a healthy, whole-foods,

nutrient-dense diet balanced in abundant servings of vegetables, 2-3 daily servings of fruit, 3-4 daily servings of whole grains, and 3 daily servings of lean protein- beans, nuts, seeds, eggs, fish, turkey, and chicken.

Eating a healthy diet can help you prevent the risk of many illnesses that can add to physical and emotional stress, including hypertension, diabetes, heart disease and cancer.

Eliminate or restrict the intake of caffeine. Even small amounts of caffeine are enough to

affect some people adversely and produce caffeinism – a medical condition characterized by symptoms of depression, nervousness, irritability, recurrent headache, heart palpitations, and insomnia.

Eliminate or restrict the intake of alcohol. A study in which ninety healthy male

volunteers were given either a placebo or alcohol demonstrated significant increases in anxiety scores after drinking alcohol.

Eliminate refined carbohydrates (sugar and white flour) from the diet. Refined carbohydrates are known to

contribute to problems with blood sugar control, especially hypoglycemia.

Symptoms of hypoglycemia, such as dizziness, fatigue, palpitations, trembling, confusion, and general discomfort can further aggravate stress-related symptoms.

Eat regular planned meals in a relaxed environment. Eating on the run or under stress can interfere

with the digestive process. Eating slowly and in a relaxed environment

helps you to enjoy your food and helps you regulate food consumption, since it takes 20 minutes from the time you start eating for the “fullness signal” to kick in.

Positive social support groups Studies show that positive social ties

significantly protect health and well-being. In Sweden, researchers following more

than 17,000 men and women for six years found that the group that reported the most loneliness and isolation had four times the risk of early death compared to those with good social networks.

Strengthen your social support system by: Taking the initiative, reach out to friends and

family and propose a date. Joining an interesting class or organization to

meet like-minded people. Exploring volunteer opportunities. Enhancing current relationships through

better communication such as with active listening and empathy.

Nurture Yourself Learning to nurture yourself can help

control stress. Engage in creative and leisure activities

that you enjoy: gardening, taking a warm bath, taking an interesting class, painting, or writing.

Write in a journal. Research shows that journal writing can help increase your immune system and improve mood.

Tips for journal writing: Write down what you feel and why you feel that

way. Write for yourself not others. Deep troubling and traumatic events are best

explored with a trained therapist. Journal for 15-20 minutes 3 – 4 times per week or as

long as you find writing to be helpful.

Create and state positive affirmations. Affirmations are statements that express love, acceptance, and joyous vision for yourself and your life that can counter the barrage of damaging negative self-talk.

“I can do this.” “I am calm and relaxed.” “I deserve respect.” “I am a loving and caring person.”

Deflate negative distortions. Stop. Consciously call a mental time out. Breathe. Take a few deep breaths to release growing

tension. Reflect. Ask yourself questions. Is that thought

true? Did I jump to conclusions? What evidence do I truly have? Is there another way to view this situation? Is this thought serving me?

Choose. Decide how to deal with the source of your stress. Let go of the distortion. Do a relaxation exercise. Look at practical steps for coping and resolving the problem.

A long term study of more than 830 Mayo Clinic patients published in Mayo Clinic Proceedings in 2000 found that those classified as pessimists had a 19% higher risk of mortality over the course of 30 years than those that were optimists.

A 10-year study of 1,300 men reported in Psychosomatic Medicine in 2001 suggested that a sense of optimism may protect older men against heart disease.

Support Adrenal Function A study in 2001 found that 1,500 mg of

vitamin C supplementation attenuates the increases in circulating cortisol and adrenaline following ultramarathon running.

Rhodiola rosea is an adaptogenic botanical that may help increase the body's ability to withstand physical and emotional stress.

A randomized, double-blind, placebo-controlled, parallel-group clinical study published in Phytomedicine in 2003 found that a standardized extract of Rhodiola rosea helps decrease stress-related fatigue in young male cadets.