Michael T. Murray and Michael R. Lyon
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 A commitment to regular exercise and learning stress management techniques can really increase the success of your weight-loss efforts. If your unhealthy eating habits are triggered by feelings of depression, emptiness, or loneliness, you may need to seek professional or spiritual help to get at the root of your problems. Food cannot cure a wounded or empty soul.
Letting Habits Work for You
We have learned over the years that success breeds success. |
Brenda Watson and Leonard Smith
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 These lifestyle choices, encompassing diet, exercise, consumerism, and stress management, perpetuate a vicious cycle of blows to our health. It also leaves us looking older, feeling more tired, and unable to do the things we want to do in life. Which is why I'm redefining "lifestyle" with easy, practical solutions that won't require radical change. I want you to beat the odds and live the best life. |
Tori Hudson, N.D.
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 CBT helps in stress management and in teaching the woman how to alter or cope with her lifestyle.
3. Pharmacological therapies. The most common medication recommended for PMS/PMDD of moderate to severe intensity is an SSRI. These medications can be used just on the severe-symptom days each month. They are effective the day they are taken, which suggests that SSRIs in this case are not helping by increasing neurotransmitters. They seem to work in PMS by altering the neurophysiology and electrical conduction in the brain. Several SSRIs have been used. |
Ann M. Coulston and Carol J. Boushey
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 For example, in the Trials of Hypertension Prevention Phase I (TOHP Phase I) [195], weight loss was found to be the most successful intervention in lowering BP compared to sodium reduction, stress management, or nutritional supplements (calcium, magnesium, or potassium). At the 6-month follow-up, men and women in the intervention group had lost 6.5 and 3.7 kg, respectively. This level of weight loss was achieved with a fairly rigorous counseling approach aimed at simultaneously reducing energy intake and increasing exercise [196]. At study termination, BP fell an average of 2.9/2. |
| This latter approach has been shown to be effective when combined with other intensive lifestyle changes (e.g., stress management and aerobic exercise), in achieving athero-regression as measured by percent change in diameter stenosis [135]. Unfortunately, very low fat diets can be very hard to follow in free-living situations, and compliance with the diet significantly decreases over time (by 50%) [20].
A higher carbohydrate diet does not always increase TG levels. |
Tori Hudson, N.D.
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| Dean Ornish's landmark study, called the Lifestyle Heart Trial, published in 1990, found that lifestyle changes (a low-fat vegetarian diet, moderate aerobic exercise, stress management, smoking cessation, and group support)35 changed serum lipids as much as cholesterol-lowering drugs. After one year in the program, patients also showed significant overall regression of their coronary atherosclerosis. These results have been replicated in several recent studies. |
Michael Friedman, ND
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 However, if metabolites of these
Therapeutics
Lifestyle and Diet
Stress Management: stress management is a primary consideration. Any unresolved areas of stress must be addressed. Psychotherapeutic counseling may be indicated. Stress reduction techniques, such as biofeedback, meditation, yoga, and tai chi, are also useful stress reaction modulators. Rest and relaxation should be encouraged, including rest periods during the day and getting to bed early (preferably by 10:30 p.m. or before the evening "second wind"). |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
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 In their landmark study, 48 patients with coronary atherosclerosis were randomly assigned to receive standard care (control group) or a combination of diet, smoking cessation, stress management, and moderate exercise.3 The diet emphasized fruits, vegetables, grains, legumes, and soybean products. No animal products were allowed, except egg white and one cup of nonfat milk or yogurt per day. Approximately 10% of calories were derived from fat, 15 to 20% from protein, and 70 to 75% from predominantly complex carbohydrates. |
Michael Friedman, ND
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| Thus, stress management techniques and the consumption of chemical-free whole foods should be encouraged.
þ Aptogenic Herbs: Adding adaptogenic herbs is often helpful in the treatment of Hashimoto's disease because they act as endocrine tonics that help mitigate autoimmune diseases. This is especially indicated if chronic stress or adrenal insufficiency is a factor.
þ DHEA: DHEA, a major adrenal hormone, has been found to benefit a variety of autoimmune diseases in dosages of 100-200 mg/day. |
| Lifestyle
Aerobic exercise, full spectrum light, and stress management all seem to support proper thyroid function and peripheral conversion. Conversely, stress, sleep deprivation, and excess alcohol intake appear to impair thyroid hormone function.15
SIGNS AND SYMPTOMS
Subclinical hypothyroidism refers to patients who exhibit typical hypothyroid symptoms of cold intolerance and fatigue. They have normal levels of thyroxine, while slightly elevated TSH levels. |
Mike Adams, the Health Ranger
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 I offer acupuncture, psychotherapy, stress management and things like that. I really think that we can improve on health care if we do a couple of things. One is that doctors' offices need to be more health supportive and not just disease crisis centers. Also, you as the patient must become more self-responsible and even financially responsible for taking care of yourself so that you do not costly need crisis care. That is what it is going to take to repair our falling-apart health care system.
Mike: In your own practice, are you able to motivate patients to take more responsibility? |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| Supporting the immune system involves a health-promoting lifestyle, stress management, exercise, diet, and the appropriate use of nutritional supplements and herbal medicines.
Signs and Symptoms
If you answer "yes" to any of the following questions, it is a sign that your immune system may need support:
Do you catch colds easily? Do you get more than two colds a year? Are you suffering from any chronic infection?
Do you get frequent cold sores or have recurrent genital herpes?
Are your lymph glands sore and swollen at times?
Do you have now or have you ever had cancer? |
Michael Friedman, ND
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| The time it takes to go from resistance to exhaustion depends on many factors, including genetics, medical history, individual stress management skills, and nutritional status. Keep in mind that these symptoms and signs are general and may vary from person to person. It is also possible for some individuals to manifest above normal Cortisol levels at some times during the day or week, and abnormally low Cortisol at other times. For this reason, the table below is meant to be used along with laboratory testing. |
The Editors of FC&A
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| This very low-fat, high-carbohydrate vegetarian diet works in conjunction with exercise and stress management to reverse heart disease.
Do this for four weeks to get rid of plaque and lower cholesterol. It takes at least that long to break bad habits and establish a new, healthy lifestyle.
The longer you stick with it, the better. People who followed Dr. Dean Ornish's regimen for five years reversed the narrowing of their arteries even more than they did after one year. |
David Wolfe
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 This 173 acre country estate offers detoxification programs, juice fasting, cleansing, yoga, emotional clearing, stress management, and prepregnancy cleansing.
COSTA RICA
Cascada Verde Costa Rica
No Phone or Jungle Address cascadaverde@hotmail.com Cascada Verde is a raw-food community that offers fasting retreats, wild food and instinctive eating workshops. Cascada Verde is located on the South Pacific coast of tranquil Costa Rica. They are a non-profit organization promoting ecological living and a sustainable way of life. Contact is via e-mail only. |
James F. Balch, M.D. and Mark Stengler, N.D.
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 Any of the strategies in the Exercise and Stress Reduction chapter can help you with long-term stress management. Find the therapy you like best and practice it regularly.
Bach Flower Remedies
See the chart on pages 648-650 to find the remedy that best suits your personality and tendencies. Once you've chosen a remedy, place 10 drops of the liquid under your tongue. Hold the drops in place for thirty seconds and swallow. Use as often as needed.
Rescue Remedy is the treatment of choice for cases of shock or panic. |
volker schulz and Rudolf Hansel
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 Shaw (open study comparing peppermint oil with stress management therapy), the remaining studies were placebo-controlled double-blind studies with a crossover design (after Pittler and Ernst, 1998). 1 Peppermint oil vs. stress management therapy
70
60 H
50
40 H
30
20
10
Abdominal pain
Distention
Stool frequency
Flatulence
-F
41
¦—j i
+2 +1 0 -1 +2 +1 0 -1 +2 +1 0 -1 +2 +1 0 -1 Treadment results
Peppermint oil
þ Placebo
Figure 5.8. A Response of symptoms to 0.6 mL peppermint oil daily for 4 weeks (colored bars) compared with a placebo (gray bars). |
James F. Balch, M.D. and Mark Stengler, N.D.
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| It is now considered highly preventable and treatable with exercise, stretching, bodywork, supplements, and stress management. However, if you have pain that lasts for several weeks or extremely acute pain, contact your doctor so that he or she can check for underlying disorders that may be causing your pain. For example, certain kinds of back pain can signal a stroke, osteoporosis, or other serious medical conditions like cancer. If the pain radiates down your leg or is accompanied by numbness or loss of muscular, bowel, or bladder control, get medical help immediately. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| Other Recommendations
Clinical studies have documented that psychological approaches, such as relaxation therapy, biofeedback, hypnosis, counseling, and stress management training, significantly improve the symptoms of IBS. Many people with IBS find that daily leisurely walks markedly reduce symptoms, probably due to the well-known stress reduction effects of exercise.
Several double-blind studies have also shown peppermint oil capsules to be quite helpful in the treatment of irritable bowel syndrome. |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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 In addition to diet, the group was to practice various forms of stress management, including meditation, breathing exercises and relaxation exercises for at least one hour per day. The patients were also asked to exercise three hours per week at levels customized to the severity of their disease. To help the patients make these lifestyle changes, the group met twice a week for four hours at a time for mutual support. Dr. Ornish and his research group did not use any drugs, surgery or technology to treat these patients. |
Joe Graedon, M.S. and Teresa Graedon, Ph.D.
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 But others may be able to find a group that is learning stress management techniques.258 If you need a guide to doing it yourself, we suggest you look for a copy of Richard Surwit's book, The Mind-Body Diabetes Revolution. It has some good tips on learning to relax and overcome stress as well as background on the importance of psychological issues in diabetes.
When all else fails, an antianxiety agent can be surprisingly effective at controlling blood sugar in the short term. |
Phyllis A. Balch, CNC
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 Stress management, combined with heat and muscle relaxants, often relieves the symptoms of TMJ syndrome.
Q Physical therapy is becoming a widely recognized, viable treatment for TMJ syndrome. This may involve jaw and tongue exercises to retrain stressed muscles and/or the use of a transcutaneous nerve stimulation (TENS) unit; ultrasound, which promotes tissue healing; and electrogal-vanic stimulation, which helps relax muscles. These types of therapy should be prescribed in conjunction with an exercise and stress-reduction program. |
| Learn stress management techniques. (See stress in Part Two.)
Considerations
Q Most people who have epilepsy are aware of their condition and take medication to control the seizures. Possible side effects of antiseizure medications include blood disorders, fatigue, liver problems, and mental fatigue and /or fogginess.
Q Other types of drugs can interact with antiseizure medications, lessening or intensifying the effects of one drug or the other. |
| Learn relaxation and stress management techniques (such as meditation, visualization, deep breathing, and support groups) to help you deal with those stresses you cannot avoid. (See stress in Part Two.)
Considerations
Q Many people with cancer have achieved good results with a macrobiotic diet.
Q German physician and cancer specialist Dr. Hans Nieper used fresh raw cabbage and carrot juice with excellent results. Dr. Nieper also used Carnivora, a substance derived from a South American plant, to fight cancer.
Q New York-based immunologist Dr. |
| Practicing stress management can greatly assist anyone fighting bulimia. Regular, moderate exercise, deep breathing, meditation, visualization, and yoga are all excellent ways to relieve stress. They are also good for easing depression.
Considerations
Q It is wrong to categorize bulimia as "just a food addiction," as its roots are tied to many other factors that vary from case to case, including low self-esteem, psychological, biological, and societal factors. |
| Learn stress management and relaxation techniques. (See stress in Part Two.)
Q Take supplemental calcium and pantothenic acid as directed under Nutrients, above. Calcium is often effective for treating involuntary movement of muscles.
Q Consider having a hair analysis done to determine if you have any mineral imbalances, such as abnormal levels of sodium and potassium. (See hair analysis in Part Three.)
Q See allergies in Part Two to rule out any food allergies that may be the problem. |
| Learn stress management techniques to help you deal with stresses that cannot be avoided. (See stress in Part Two.)
Considerations
Q Because there are so many causes of infertility, in most cases the opinion of a qualified health care professional is needed.
Q Sperm factors account for approximately 40 percent of all cases of infertility. Some causes of sperm inadequacy (recent illness, endocrine disorders) may be temporary or reversible, but others are not. Except for artificial insemination, orthodox drug therapy is ineffective in such cases. |
Joseph E. Mario
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 Lemon Balm and Gotu Kola; along with techniques ofrelaxation, exercise, and stress management.
Apply tinctures to the ears, equal parts ofBlue Vervain, Blue Cohosh, Black Cohosh,
Skullcap, Lobelia, and Garlic in an alcohol base. Tinctures of Amaranth, Angelica, Green Rose, Live Forever, Macartney Rose,
Marigold,Nectarine, Pennyroyal, QueenAnne'sLace,SweetFlag, or YerbaMate. |
Jonny Bowden, M.A., C.N.S.
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 It is entirely possible that Ornish would have gotten the same or better results with a program of exercise, stress management, smoking cessation, and group therapy plus a whole foods diet of high protein, good fats, high fiber, and low sugar. (Interestingly, critics of low-carb diets frequently proclaim with great righteousness that the only reason a low-carb diet works is because it is a low-calorie diet in disguise. |
| This is one reason why stress management figures so prominently in the Schwarzbein program.
In the Schwarzbein Principle, you first determine which of four metabolic categories you fit into:
1. insulin-sensitive with healthy adrenals
2. insulin-sensitive with burned-out adrenals
3. insulin-resistant with healthy adrenals
4. insulin-resistant with burned-out adrenals
These four categories represent varying degrees of metabolic damage and require very different eating plans for healing. The underlying thinking here is that you must heal your metabolism before you can begin to lose weight. |
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