[Blindtlk] 10 natural ways to relieve stress!

[Peter Wolfe]

Dear all,


    I though about you guys on relieving stress especially being blind
and all. Here are ten natural ways to reduce it without too much
price! Pay attention to YOGA like me!


As a doctor, I get a lot of health questions both in my practice and in my email
inbox. Today, I found one that I felt was particularly compelling,
which I’d like
to share with you.
Hi, Dr. Manny, can you please tell me some natural remedies for stress? – Shideh
The thing is, in today’s day and age, with America undergoing so many
difficult times
due to high unemployment rates, terroristic threats and a shifting
moral compass,
more and more people are suffering from negative stress. Negative stress takes a
toll on our daily lives and our health and can lead to
high blood pressure
, obesity, heart disease, anxiety and depression, among other
problems, so I feel
this question is very appropriate.
Rest assured, there are many things you can do before you run out to get a pill.
Here’s a list of some of the most effective natural stress reducers.
1. Passionflower
While passionflower has long been considered a “folk remedy” for anxiety and
insomnia
, a few studies have shown that the herb may actually be comparable in
effectiveness
to benzodiazepine drugs, which are used to treat stress. Though not
proven, it is
believed that passionflower works by increasing levels of a chemical
called gamma-aminobutyric
acid (GABA) in the brain. This lowers the activity of some brain
cells, making you
feel more relaxed.
Passionflower is available in a variety of forms, including infusions,
teas, liquid
extracts and tinctures. It is not recommended for children or for
women who are pregnant
or nursing. Consult your doctor before adding it to your diet, especially if you
are taking other medications.
2. Massage
This is kind of a no-brainer, right? Everybody loves a massage. But did you know
that it’s been used as a stress reliever for thousands of years?
Historically, the
Chinese used massage to open blocked energy channels in order to
improve health and
Hippocrates, the “father of western medicine,” used friction for
physical healing
treatments. Today, we use massage to relax tense muscles, reduce pain
and improve
circulation, which can all do wonders for the mind.
3. Meditation
Meditation, or mindfulness, only takes 15 to 30 minutes a day, which is possible
even in a packed schedule. It’s also incredibly affordable, considering the only
tool you need is your own mind. Just give yourself some silent time to
let your thoughts
run free or just focus on your breathing. That small amount of peace in your day
can help you deal with or even release stress.
4. Exercise
Whether it’s yoga, Tai Chi or running, exercise works much in the same
way as meditation
because it gives you the time to be alone with your thoughts (or an
opportunity to
let them go). However, exercise also has the added benefit of
releasing endorphins
into the brain, which improves your mood. It also prevents obesity and
other health
problems, giving you less to be stressed about.
5. Organize your life
Organization offers a sense of control and peace of mind, and there’s
a number of
ways you can improve in this regard. If you’re the kind of person
who’s always running
around, it can help to make lists so that you remember everything. If you’re the
kind of person who feels edgy in their own house, tidy up. Studies
have shown the
mere sight of clutter can put us on edge.
6. Eat healthy
It’s actually been proven that junk food can make us depressed (not to
mention fat)
so clean up your diet. Healthy foods like whole grains and protein can
improve your
mood and give you long-lasting energy to tackle everything that comes
your way during
the day. Foods that are especially effective for stress-busting
include blueberries,
salmon and almonds, according to scientists.
Also, put down that extra cup of coffee. While studies have shown that
some coffee
during the day can offer health benefits, too much caffeine will make
you jittery
and anxious, and eventually lead to a crash.
7. Limit Internet and cellphone use
Disconnect, disconnect, disconnect. Part of the problem with reducing
stress in today’s
world is that we are never truly able to shield ourselves from it. By
turning away
from the Internet and shutting off our cellphones, we can at least block some of
the channels from which stress can reach us. Doing this also allows us
to live in
the moment and appreciate it.
It is particularly important to cut off electronic use before sleep,
which can cut
down on insomnia-related problems.
8. B Vitamins
B vitamins are known to promote proper functioning of the brain and
nervous system,
as well as help induce relaxation and fight fatigue. In fact,
indicators of B deficiency
include irritability, depression and apathy, so to stave off those
symptoms, increase
your intake of foods rich in B vitamins. B vitamins are typically
found in the germ
and bran of cereal grains, as well as beans, peas, nuts, liver, eggs
and dairy products.
9.
Aromatherapy
In some cases, inhaling certain scents has been shown to have
immediate stress relief
effects by raising mood, reducing anxiety and aiding focus and
concentration. Experts
say it’s because the smells can stimulate the limbic system, which in
turn releases
chemicals that affect the brain, promoting feelings of relaxation,
calmness, love
and excitement. Popular oils for stress relief and mental fatigue
include lavender,
cypress and rosemary.
10. Sleep
Sleep is the most important natural stress reducer of them all. Too little sleep
leaves us cranky, irritable and on edge. Too much sleep can leave us
sluggish and
depressed. Try to find the right balance that allows you to feel well-rested and
ready for the day. Promote better sleep by establishing bedtime
rituals that signal
to your brain that it’s time to fall asleep, avoid exercise in the
three hours before
sleep or take a warm bath. Certain foods can also promote sleep, such
as carbohydrates,
bananas, peanuts, figs and dairy. These contain tryptophans, a
precursor for creating
melatonin. However, avoid having a large meal close to bedtime,
because it may result
in
indigestion
, reflux or heartburn.
Feel free to send me any of your health-related questions at
drmanny at foxnews.com


love,
Peter

-- 
Cordially,
Peter Q Wolfe, BA
cum laude Auburn University
e-mail: yogabare13 at gmail.com
"If you don't stand up for something your willing to fall for anything"
Peter Q Wolfe
"Stand up for your rights"
Bob Marley