Health info - Stress & sleep

ALL STRESSED OUT - TIPS TO COMBAT STRESS
We've all suffered from stress at some time in our life - whether we feel overwhelmed by the amount of ‘stuff' we've got on our plate or have had major upheavals in our life, from starting a new job, having a baby or getting married or divorced. It's when stress levels get out of hand that we need to watch out - what may start out as minor physical and emotional health problems could eventually end up killing you.

WHAT IS STRESS?
Stress is a dehabilitating condition that can severely impact your daily functioning. Regardlessof the trigger it cannot be ignored or downplayed. Stress is the body's way of responding to a positive or negative influence (a stressor).  For example: a feeling of fear if you are chased by a ferocious dog or excitement when winning the lottery. Regardless of why you are stressed your body responds in the same way.

STRESS SYMPTOMS
When you start to get stressed you'll have a number of physical signs such as disturbed sleep, muscle tension, headaches, upset stomach or constipation and sweating. You may experience tingling in the hands and feet, irritability, poor concentration, agitation and a dry throat. At times your heart may race or you could be short of breath. You may also experience changes in your thought patter, including dwelling on past mistakes and worrying about the future.

You may also be aware of different types of feelings - self-doubt, anxiety, helplessness and fear.

WHY DO WE FEEL STRESSED?
It is important for ‘survival' that our bodies produce the stress response known as the fight or flight reaction.  When we are stressed our bodies produce a hormone called adrenaline which makes us experience most of the emotional and physical feelings when we are distressed. In the days of the caveman these responses made sure that we knew what to do to survive if we came face to face with a wooly mammoth.  These days, the stress response allows us to cope in the modern environment.  Certain levels of stress can be motivating, allowing us to achieve and succeed. 

STAGES OF STRESS
The first stage of the stress response is called the Fight or Flight Response.  In ancient times the exercise undertaken while fighting or fleeing the mammoth would neutralise the adrenaline that causes the flight or flight response.  However, nowadays the need to fight or flee rarely occurs so the effects of stress build up, leading to the second stage of the stress response - the Resistance phase which occurs when stress is ongoing.  Adrenaline is replaced by cortisol and aldosterone, which maintain the body's state of readiness. The Exhaustion phase is reached when the body can no longer sustain the stress response.  Constant exposure to the stress hormones drains the body of energy and the onset of serious diseases may begin.

HOW CAN I DEAL WITH STRESS?
Make a list of the things that stress you out and make a plan to reduce the stresses in your life.
Change your attitude. Choose to have a positive attitude, set positive goals, use positive affirmations to improve your self-esteem and create a healthy state of being, If you are having problems with being positive or setting exciting goals it may be worth seeing an elementa NLP practitioner who can assist you in leading a more fulfilling and positive life.
Establish a healthy personal life
Get out there and exercise. Exercise is vital and especially how regularly you do it - it is important to huff and puff around 30 minutes 3-4 x a week.    Choose something you enjoy and make it fun - walking the dog, going for a bike ride with the whole family, joining the gym with a friend. Make sure you check with your health practitioner if you have a pre-existing medical condition before you start an exercise programme.
Get enough sleep. The amount of sleep varies from person to person - some people function really well on 6 hours a night while others need 9.  If you have trouble falling asleep a cup of herbal tea (chamomile, lime blossom or passionflower) an hour or so before bed may help.  An Epsom salts bath can help relax tense muscles.  Add a couple of drops of lavender essential oil to the bath water or on your pillow to help calm an overactive mind.  Supplements such as Valerian or 5 - HTP which can be purchased from elementa can also help.  Alternatively our herbalists can make up a specific herbal remedy to help you sleep.
Learn to relax. It's important to incorporate regular relaxation time into your life - be it listening to music, reading, taking a bath, regular massage, meditation, yoga.... Also, learn to breathe properly - when you think stressful thoughts we tend to hold our breath. Sometimes when we are very stressed or panicked we hyperventilate
Take supplements and herbs to help combat stress - see our article on adrenal imbalance - magnesium, B vitamins and the herb Withania can be a great help. Ask our team of naturopaths for advise on 09 520 4015.

HOW STRESSED ARE YOU?
Contact us by phone ON 09 520 4015 or email info@elementa.co.nz and we can provide you with a questionnaire to help you work out your stress levels. Alternatively make an appointment with one of our health practitioners and we can work with you to alleviate stress and any stress related illnesses.

SLEEP NATURALLY
Are you having trouble sleeping? Insomnia and poor sleep patterns are becoming more and more common. Before you reach for addictive medications that can leave you feeling groggy in the morning, it is important that you ask yourself WHY it is that you are having sleeping problems?

Many things can contribute to insomnia and poor sleep patterns:
Are you drinking too much coffee?
Are you overwhelmed by stress?
Do you have trouble relaxing?
Are you in pain?
Do you do shift work?
Or are your hormones out of balance and keeping you awake?

Sometimes the problem is so bad that you may need professional help from a naturopath, herbalist or even a doctor if the problem is severe. Sometimes though, some quite simple things can really help.

Aromatherapy - smell yourself to sleep!
Pure essential oils have the ability to relieve tension and help you get off to sleep. This gorgeous blend from Absolute Essential called ‘Dream Time' contains Marjoram, Lavender, and Roman Chamomile. One drop on each of your pulse points, 10 drops in your bath or in a burner will help you drift off. This one is only suitable for adults.

There is also a children's blend called Twinkle Star that you can use in half the adult dose and a really lovely thing to do is to burn 5 drops in an Aromastone - an oil burner that you can just plug in (no need for tea light candles) AND the great thing about it is that it is SAFE to leave on overnight.

Herbal medicine
There are many herbs that help with sleep. If you go to see a naturopath/medical herbalist they will first ascertain the underlying cause of your sleeplessness before putting an herbal formula together for you.
Some common herbs that are known to help calm a busy mind and relieve tension are passionflower, valerian, chamomile, and lemon balm. 

Artemis tea called Rest and Relax tea is a great gentle remedy to help you get off to sleep. It is certified organic and completely safe in pregnancy.
A great herb for supporting stress, anxiety and even mild depression is Griffonia simplicifolia. It has something called 5HTP in it and taking it one hour before bed will promote a restful nights sleep.  Good Health Deep Sleep is a fantastic product which contains this herb and other sleep enhancing goodies.

Most herbs work by treating the cause of the sleeplessness and therefore take longer than sedating drugs to take effect.  Because of this, you may have to take the natural remedies a few times to notice an effect. You may also need to break the habit of falling to sleep late or waking during the night, so make sure you give it time.

Homeopathy
Homeopathics are fantastic for children and anyone on medications because they are totally safe and side effect free.
There is a Naturo Pharm remedy called ‘Insomed Relief' that is designed help with sleep. All you need to do is spray a couple of sprays under the tongue 2-4 times throughout the day and then again at bedtime. Keep it by your bed and if you wake during the night just have another dose.

Nutritional therapy
If you are deficient in certain vitamins or minerals you may have trouble falling off to sleep. In particular magnesium, calcium and B vitamins are all so important for sleep that if you are not getting enough of them you will really have trouble with tension and stress and also sleeping troubles. Take a multivitamin high in B vitamins and extra magnesium as a starter and eat a diet filled with vegetables lean protein and only whole grains and don't eat too late.

 If you think you may need to supplement why not take up the offer of a free mineral assessment from elementa? Just log on to elementa mineral assessment and fill the assessment in on line.

Call Elementa on 09 520 4015 to make an appointment today