Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 Though it can be hard, you'll have better stress management by being "mindful"—that is, really paying attention to the present and trying to get out of the gears of the past and the future (both of which are major sources of stress). That means especially noticing the things that you ignore, like your breath, body sensations, and emotions. One way to practice living in the moment: the body scan. How do you do it? Focus on every part of your body, which will help you to relax:
þ Lie down.
þ Close your eyes and notice your posture. |
| But the truth is that stress management isn't about eliminating it; after all, stress can be good for you. It's actually all about regulation—turning the dials of your emotions so you can best handle what life tosses at you. Stress, which is really a complex mix of emotional, physical, and behavioral responses, doesn't have to sideline you from life or send you straight to the ice-cream tub. Here are some tricks to avoid letting your worries burden—or bury—you.
Many
þ ID the source of your stress. |
| It'll help you stay active physically and mentally, give you a life-enhancing sense of purpose, and help you maintain the strong social ties that are so necessary for stress management.
YOU Tip: Be Money Smart. One of the biggest drivers of stress is financial woes. Not coincidentally, health problems are the major driver of bankruptcy, and then bankruptcy cycles back to be a major driver of more stress-related health problems. That's why it's important to create some kind of emotional comfort zone with money-that is, just the feeling that you have some sort of nest egg can ease your stress. |
KC Craichy
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 The benefits of stress management are pervasive and profound. stress management can help lower blood sugar as well as our risk for heart disease; and it can make us less susceptible to colds and flu as well. It can reduce violence, accidents, and poor job performance. It allows us to rebound faster (both physically and mentally). It can literally alter our appearance, taking pounds off our body and years off our age—increasing our longevity and dramatically improving our overall quality of life. |
Tom Bohager
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 Recommendations include a well-balanced, high-fiber diet; stress management; increased water intake; regular exercise; probiotic supplements to colonize the gastrointestinal tract; and nutritional support to optimize digestion and absorption of nutrients. Enzymes can support digestive health, support the balance of healthy intestinal flora, reduce inflammation, help maintain normal pH levels, and help avoid constipation or diarrhea. |
Steven V. Joyal
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 In fact, you can easily and conveniently modify the expression of your genetic code through lifestyle modifications, including food choices, exercise, stress management, and the use of botanicals, nutra-ceuticals, and medications (if needed). All of these choices are explained in part II of this book.
Getting At the Core Issues
We also want you to understand that the key to preventing and managing the core causes of type 2 diabetes is improving beta-cell function and addressing insulin resistance. |
Jonny Bowden, Ph.D., C.N.S.
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 I'm talking about stress management.
If you do an even cursory glance through this book, you'll notice that the subject of stress comes up time and time again. It's a factor not just in the conditions covered in this book, but in dozens of conditions not even mentioned— fibromyalgia, for example, or the skin condition rosacea. While stress does not cause many of the conditions I discuss in this book, it nonetheless makes a major contribution to the way in which the condition plays out. |
Tom Bohager
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| Recommendations for treating headaches include determining the underlying cause of the headaches and avoiding exposure to any known trigger; stress management; getting enough rest; and using enzymes to support the digestive and immune systems and reduce inflammation that may be associated with the headache. important note: In the event that your headache is accompanied by blurred vision, heart pounding, visual color changes, sensitivity to light, pressure behind the eyes that is relieved by vomiting or was the result of a blow or an injury to the head, consult with your physician immediately. |
Gary Null and Amy McDonald
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 Juicing, stress management, and homework opened me to my potentials and purpose in life. I discovered the best of what works and realized I was not doing anything worthwhile.
Today I no longer need a compressor for leg edema. My leg size decreased 30 percent. I sleep less. I exercise with hand weights. I recently received a bowflex to build my upper body. I have lost twenty-three pounds. My blood pressure is lower. My brain speed seems to be faster. I feel like a teenager, just blossoming. I plan a future including research of natural life energies. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Dietary changes, detoxification, stress management, hormonal balance, and environmental controls can gently and effectively help you snooze your way back to health. success story Lifestyle Changes Restore Sleep
JERRY, A 47-YEAR-OLD PRINT SHOP OWNER, had not slept more than 3 hours a night for years. Then he started having spasms in his legs at night, which further interfered with his sleep. During his waking hours, he was tired all the time and looked 10 years older than his actual age. He was also irritable and often snapped at his employees and his family. |
Gary Null and Amy McDonald
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| Cortisol has a toxic effect on the memory center of the brain and can cause memory loss. The stress management tool of meditation decreases Cortisol and enhances many aspects of mental function. Massage and guided mental imagery have also recently been shown to lower Cortisol levels in the blood.
"To prevent accelerated brain aging and cognitive dysfunction, it is critical to reduce the negative physiological consequences brought about by chronic stress. For this we turn to a practice that is thousands of years old and the subject of many modern scientific research studies: meditation. |
Dawson Church
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 The researchers wanted to find out what effect their noetic interventions might have on such patients, and whether it would reduce their worry. stress management, touch therapy, and imagery were done in a single thirty-minute session just before treatment. The researchers measured factors like the patient's sense of happiness, satisfaction, fear, worry calmness, and shortness of breath.
The patients in the experimental group all experienced a reduction in their sense of anxiety, regardless of the noetic intervention performed. |
Gary Null and Amy McDonald
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| These fish include salmon, tuna, trout, mackerel, and sardines.
2. stress management. Meditation decreases Cortisol and enhances many aspects of mental function. Massage and guided mental imagery have also been shown to lower Cortisol levels in the blood.
3. Exercise. Like ancient Gaul, there are three parts: mental exercise, physical exercise, and mind/body exercise. Dr. Kalsa notes, "Aerobic reconditioning enhances mental function by 20 to 30 percent. |
David Winston, RH(AHG), and Steven Maimes
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 The following chapter continues the discussion of stress management and how adaptogens affect all areas of health.
6
Health Benefits of Adaptogens
"For every human illness, somewhere in the world there exists a plant which is the cure."
Rudolf Steiner
When compiling research on the health benefits of adaptogens, the amount of data is almost overwhelming. This is due to the large number of studies and the fact that adaptogens have such a broad influence on the entire body.
The reality of adaptogens is that they are effective tonics and can be taken daily for overall health. |
Gary Null and Amy McDonald
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| If you don't have some type of stress management tool to reduce the nasty chemicals, such as Cortisol, that come from the chronic unbalanced stress we're all feeling in the new millennium, you can count on having early degenerative disease. Cortisol attacks the memory center of the brain. It's like battery acid. Stress doses of Cortisol come from chronic, unbalanced stress, not the acute stress of walking across the street and almost getting hit by a car. We are talking about daily stress over years, unresolved conflicts, anger, difficulty in the work place, difficulty at home? |
Jonny Bowden, Ph.D., C.N.S.
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| No wonder stress management is not only a major health goal for the twenty-first century, but big business as well: witness the mushrooming of high-end spas, yoga classes, relaxation techniques, and spiritual retreats.
The research on stress and its damaging effects is hardly new, and there's no deficit of techniques for dealing with it. But in the rush to try the latest, hippest technique for stress busting, let's not forget that the basics have been around for eons. |
Steven V. Joyal
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| Surwit RS et al. stress management improves long-term glycemic control in type 2 diabetes. Diabetes Care 2002 Jan; 25 (l):30-34.
CHAPTER 10
ALLHAT Officers et al. Major outcomes in high-risk hypertensive patients tandomized to angiotensin-converting enzyme inhibitor or calcium channel blocker vs diuretic: The Antihypertensive and Lipid-Lowering Treatment to Prevent Heart Attack Trial (ALLHAT). JAMA 2002 Dec 18; 288(23):2981-97.
Aspirin inhibits the formation of pentosidine, a cross-linking advanced glycation end product, in collagen. Diabetes Res Clin Pract 2007 Aug; 77(2):337-40. |
| Granath J et al. Stress management: A randomized study of cognitive behavioural therapy and yoga. Cogn Behav Ther 2006; 35(1):3-10.
Hollon SD et al. Prevention of relapse following cognitive therapy vs medications in moderate to severe depression. Arch Gen Psychiatry 2005 Apr; 62(4):4l7-22.
Innes KE et al. Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: A systematic review. / Am Board Fam Pract 2005 Nov-Dec; 18(6):491-519.
Knowler WC et al. |
| Depending on the facility, the program can include classes, support groups, and/or counseling services on all aspects of diabetes management, from basic information about the disease to meal planning, stress management, traveling with diabetes, weight management, effects of medication, glucose monitoring assistance, pregnancy and diabetes, and exercise plans. Professionals typically involved in such programs include dietitians, diabetes education nurses, exercise physiologists, and/or physicians. Most insurance plans cover the cost of these programs. |
| THE VALUE OF SUPPORT
The best diet, exercise plan, supplement program, glucose monitoring, stress management, and pharmaceutical treatment plan in the world won't do you a bit of good unless you implement them and maintain consistency with your program. Results of the Diabetes Prevention Program showed that ongoing education and support significantly reduced the risk of developing diabetes in people of all ages. |
| Patients often say, "I work through lunch," or "I'm too busy to check my glucose levels," or "I don't have time to eat right." stress management skills, as we discuss in chapter 9, can help turn these health-damaging behaviors around.
Before You Get Started
Before you incorporate a new physical activity program into your life, you should talk to your doctor, have your medical history reviewed, and be examined for any signs or symptoms of heart or blood vessel disease or conditions that affect your eyes, kidneys, nervous system, or feet. |
David Winston, RH(AHG), and Steven Maimes
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| Adaptogenic herbs support a healthy, balanced response to stress and provide natural support for healthy stress management. As such, they are highly beneficial for most people. Because many of our health problems are interrelated, it is best to take combinations of adaptogenic herbs to support different body systems. In addition, combining several adaptogens along with other complementary herbal remedies (see chapters 8 and 9) can offer additional benefits.
COMBINING MEDICINAL HERBS
There are numerous ways to combine medicinal herbs. |
Michael T. Murray and Michael R. Lyon
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 Exercise is a vital component of a comprehensive stress management program, effective weight loss, and overall good health.
People who exercise regularly are much less likely to suffer from fatigue, tension, depression, feelings of inadequacy, and worries. Exercise alone has been demonstrated to have a tremendous effect in terms of improving mood and the ability to handle stressful life situations.
We discuss the importance of exercise more extensively in chapter 7, Tone Your Muscles, Train Your Heart. |
Tom Bohager
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| Other suggestions include increasing intake of cherries and blueberries, which lower uric acid levels; ascertaining the underlying cause of the disorder; and increasing hydration and stress management. Enzymes can be used to reduce inflammation, improve and balance digestion, balance the pH in the body to promote overall health, and support the immune system. |
| Recommendations include hair, urine, and/or blood assays to determine if any specific underlying toxins exist, particularly in cases of known exposure; taking supplemental enzymes, nutrients, and antioxidants to support the digestive and immune systems and balance the body's pH; establishing a healthy diet; stress management; adequate rest; regular physical exercise; and detoxification of the specific toxin(s) through sauna therapy and drainage remedies to expedite the release of those toxins from the body. |
| These steps include eating a well-balanced diet high in vitamins, minerals, antioxidants, and nutrients; regular exercise; stress management; nutritional support of the hormonal and immune systems; and the addition of enzymes and supplemental nutritional products to optimize digestion and absorption of nutrients and improve the body's ability to eliminate free radicals. I also strongly recommend managing calorie intake, fasting four times a year, and eating plenty of raw food (see the nearly ideal diet on page 31). |
Michael T. Murray and Michael R. Lyon
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| We believe that effective stress management involves three equally important areas: þTechniques to calm the mind and promote a positive mental attitude þFollowing a healthy lifestyle, including regular physical exercise þSupporting your body by eating a healthful diet and utilizing key dietary and botanical supplements.
Calming the Mind and Body
Learning to calm the mind and body is extremely important in relieving stress. Among the easiest methods to learn are relaxation exercises. |
| Not surprising, prolonged stress and poor stress management are associated with many common diseases.
CONDITIONS LINKED TO STRESS
Angina
Asthma
Autoimmune disease Cancer
Cardiovascular disease
Colds
Depression
Diabetes (type 2)
Headaches
High blood pressure Irritable bowel syndrome (IBS) Lowered immunity Menstrual irregularities Nonulcer dyspepsia Obesity
Rheumatoid arthritis Ulcerative colitis Ulcers
SIDE EFFECTS OF EXCESSIVE CORTISOL
Elevated Cortisol levels are associated with increased appetite, cravings for sugar, and weight gain. |
| In this chapter, we detail a comprehensive stress management program designed to counteract the everyday stresses of life and reset proper appetite control and metabolism by reducing excessive Cortisol secretion. But before we can discuss methods for helping you deal more effectively with stress and lower Cortisol levels, we need to explain the underlying features of the stress response and how it contributes to obesity.
STRESS: A HEALTHY VIEW
So often we think of stress as a negative in our lives, but stress is actually a good thing. Dr. |
Gary Null and Amy McDonald
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| Tel: (941) 349-7127
JUDITH SACHS has taught stress management at the College of New Jersey and conducts workshops on stress, mid-life, and menopause and sexuality, throughout the New York tristate area.
404 Burd Street Pennington NJ 08534 Tel: (609) 737-8310
RAY SAHELIAN, M.D., obtained a B.Sc. in nutrition from Drexel University and completed his training at Thomas Jefferson Medical School, both in Philadelphia. He is certified by the American Board of Family Practice, and is the author of books on leading edge nutrients and hormones. www.raysahelian.com
MICHAEL B. SCHACHTER, M.D. |
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