Striving4Zen

Those pesky graying hairs that tend to crop up with age really are signs of stress, reveals a new report in the journal Cell.




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Labels: gray hair, stress, study

Just like what you eat can influence how you feel, how you feel can influence the quality of nourishment that you gain from the foods that you eat. The following are some of the ways in which mood and nourishment are interrelated.

When you feel stressed a cascade of different stress hormones (including glucocorticoids) can be released. These chemical messengers have modulating effects upon a variety of body systems that can impact nourishment. All of us feel stressed at certain moments, but if this stress has become an ongoing, chronic part of our life, the impact on our nourishment can become problematic.

Nutrient depletion and blood sugar regulation

One of the outcomes of chronically increased glucocorticoid levels is potential depletion of certain nutrients, including zinc, potassium, and B-complex vitamins. What this means is that if you experience chronic stress, you will want to pay special attention to these nutrients in your diet. Stress hormones, if excessively secreted over a prolonged period of time, can interfere with the functioning of insulin and promote insulin resistance. Stress can create blood sugar imbalances that have a host of outcomes upon the body, including reducing the ability of cells to be nourished by the glucose provided in the diet.

Having low moods, or experiencing depression, may also impact nourishment. Chronic depression is associated with a variety of nutrient deficiencies, including that of vitamin B6, vitamin B12, folate, choline, protein, and omega-3 fatty acids. A person experiencing ongoing depression would want to take special steps to adjust his or her meal plan in relationship to these particular nutrients.

Benefits of a relaxing meal

In addition to looking at how mood affects nourishment from a biochemical perspective, you can also look at this question from the perspective of personal experience. Think about a recent meal that you ate while being stressed, angry, or anxious. Now think about a meal that you ate when you were relaxed, peaceful, and happy. Chances are in the latter experience you felt better, more vitalized, and more nourished from the foods you were eating and were therefore enjoying the true fulfillment and nourishment from those foods. Remember that your mood is something you don't just experience on an emotional and psychological level, but something that also takes places in your muscles, nervous system, and circulatory system. All of those body components impact your digestion and nourishment.

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Labels: depression, digestion, food and mood, Holistic Health, insulin, living holistically, nutrients, stress

In case you hadn't yet read the recent Harvard Mental Health Letter, they've nicely rounded-up the latest medical research on yoga.

The short take?

Yoga helps lower stress and can ward off depression. Good news, though no giant surprise. But here's something: It also makes you tougher. In a study of "stress response" that Harvard calls "intriguing," researchers compared various study populations' sensitivity to pain: "The yoga practitioners had the highest pain tolerance and lowest pain-related brain activity during the MRI." I give Urdhva Dhanurasana all the credit.

Source

Labels: benefits of yoga, depression, stress, study, yoga

So nice...I'm posting twice!

Did you know that a 5-ounce serving of crimini mushrooms contains only 31 calories and is a great source of all of the B vitamins?

B vitamins are essential for reducing cholesterol levels, helping to prevent Alzheimer's and cardiovascular disease, and for energy production. Crimini mushrooms are an excellent source of riboflavin, pantothenic acid and niacin, as well as a very good source of thiamin and vitamin B6, and a good source of folate, all of which are B vitamins necessary for carbohydrate, protein and fat metabolism. Riboflavin (vitamin B2) plays at least two important roles in the body's production of energy. It is part of a molecule that allows oxygen-based energy production to occur. It is also necessary for the recycling of glutathione, an internally produced antioxidant that protects our energy-producing mitochondria from oxidative damage. Pantothenic acid (vitamin B5) also plays an important role in the prevention of fatigue since it supports the function of the adrenal glands, particularly in times of stress. Niacin (vitamin B3) is necessary for the conversion of the body's proteins, fats, and carbohydrates into usable energy. Although most of us enjoy mushrooms as a tasty addition to many recipes, we seldom recognize them as a powerhouse of nutrients. So, enjoy crimini mushrooms as a part of your Healthiest Way of Eating, not only for their great flavor, but also for their energy-boosting nutrients!

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Labels: adrenal glands, b-vitamins, crimini mushrooms, eating healthy, healthy diet, healthy food, mushrooms, stress

In his revolutionary new book, The UltraMind Solution, Dr. Mark Hyman offers not just an explanation validated by hundreds of recent peer-reviewed medical studies, but a solution for this invisible epidemic that now affects 1.1 billion people worldwide and will cripple one in four among us during our lifetime.

So, what's causing our "broken brains"?

Essentially two things - our modern diet and environment - both of which are loaded with brain-toxic compounds, including:

• Brain-toxic foods, such as high-fructose corn syrup and trans/hydrogenated fats
• Excessive consumption of sugar, caffeine, alcohol and nicotine
• Additives and toxins in our foods (more than 3,500 can be added to food; more than 3,000 are in our homes)
• Toxic chemicals (more than 80,000 have been introduced since 1990; 500 have been tested for safety)
• Heavy metals, including lead, mercury, cadmium
• Over-the-counter and prescription medications, which interfere with the body's use or production of several compounds essential for brain health (e.g., coenzyme Q10, B vitamins, glutathione)
• Mycotoxins, which, according to a number of very current studies, cause severe symptoms of brain damage in 70%, and autonomic nervous system abnormalities in 100% of patients living with them.
• Sleep deprivation
• Sedentary lifestyle, which lowers brain repair mechanisms (e.g., IGF-1 and brain-derived neurotropic factor)
• Chronic stress, which chronically elevates the "stress hormone," cortisol

What's the UltraMind Solution? Heal the Body, Heal the Brain

First, as the discussion of current research in Part I makes clear: the brain is not disconnected from the rest of the body. Dr. Hyman sums it up saying: "the barrier between the body and the brain is no iron curtain. It is more like cheesecloth."

What this means is that brain disorders are not only in the brain. Their root cause(s), and therefore their cure, is to be found in finding and treating imbalances in the rest of the body-in the body's seven key systems. Restoring balance to these core systems restores health, both in the body and the brain.

Dr. Hyman marshals these seven key systems as the Seven Keys to UltraWellness.

They are:

• Optimize nutrition
• Balance your hormones
• Cool off inflammation
• Fix your digestion
• Enhance detoxification
• Boost energy metabolism
• Calm your mind

Source

Labels: caffeine, Dr. Mark Hyman, high fructose corn syrup, living holistically, stress, sugar, The UltraMind Solution, toxic metals, toxins, UltraWellness

The infamous Dr. Oz on Oprah shares his ultimate checklist to anti-aging. Could this be the closest thing to the fountain of youth?

Well listen to what he has to say about adding years to your life, AND it only takes five minutes a day!

To start your meditation, Dr. Oz says to say the word "yum," drawing out the word out as you say it. "That vibration stimulates your sinuses to release nitric oxide, a very important gas that relaxes your lungs and relaxes your blood vessels," he says. "It's one of the reasons we think meditation may be so effective."

He gives a lengthy list of foods, vitamins and exercises we should be doing to take care of our bodies...just because it's about anti-aging, it does not mean that it's only meant for age groups 40 and up. These are things that we should be doing now, whether your young or old. Taking care of your body knows no age.

Source

Labels: anti-aging, Dr. Oz, meditation, Oprah, relaxation, stress

Did you know that a 5-ounce serving of crimini mushrooms contains only 31 calories and is a great source of all of the B vitamins?

B vitamins are essential for reducing cholesterol levels, helping to prevent Alzheimer's and cardiovascular disease, and for energy production. Crimini mushrooms are an excellent source of riboflavin, pantothenic acid and niacin, as well as a very good source of thiamin and vitamin B6, and a good source of folate, all of which are B vitamins necessary for carbohydrate, protein and fat metabolism. Riboflavin (vitamin B2) plays at least two important roles in the body's production of energy. It is part of a molecule that allows oxygen-based energy production to occur. It is also necessary for the recycling of glutathione, an internally produced antioxidant that protects our energy-producing mitochondria from oxidative damage. Pantothenic acid (vitamin B5) also plays an important role in the prevention of fatigue since it supports the function of the adrenal glands, particularly in times of stress. Niacin (vitamin B3) is necessary for the conversion of the body's proteins, fats, and carbohydrates into usable energy. Although most of us enjoy mushrooms as a tasty addition to many recipes, we seldom recognize them as a powerhouse of nutrients. So, enjoy crimini mushrooms as a part of your Healthiest Way of Eating, not only for their great flavor, but also for their energy-boosting nutrients!

Source

Labels: adrenal glands, b-vitamins, crimini mushrooms, eating healthy, mushrooms, niacin, riboflavin, stress

The Pentagon is seeking new ways to treat troops suffering from combat stress or brain damage by researching such alternative methods as acupuncture, meditation, yoga and the use of animals as therapy, military officials said.

"This new theme is a big departure for our cautious culture," Dr. S. Ward Casscells, the Pentagon's assistant secretary for health affairs, told USA TODAY.

So far this year, the Pentagon is spending $5 million to study the therapies. In the previous two years, the Pentagon had not spent any money on similar research, records show.

Some military hospitals and installations already use alternative therapies, such as acupuncture as stress relievers for patients. The research will see whether the alternatives work so the Pentagon can use them more, said Army Brig. Gen. Loree Sutton, head of the Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury. Many of the treatments have been used for centuries, Sutton said, "so it just makes sense to bring all potential therapies to bear."

Her office issued a request for research proposals this year on therapies ranging from art and dance, to the ancient Chinese healing art of qigong or a therapy of hands-on touching known as Reiki.

Friedl said research will include how meditation can improve emotional resilience; how holding and petting an animal can treat PTSD and how acupuncture pain relief can relieve headaches created by mild brain damage from blasts.

Some soldiers who suffer from PTSD are reluctant to share their experiences in traditional psychiatric therapy, said Col. Charles Engel, an Army psychiatric epidemiologist. He said those soldiers may be more willing to use acupuncture and other alternatives if they are effective.

Initial research this summer with combat veterans showed that acupuncture relieved PTSD symptoms and eased pain and depression, Engel said. "Improvements were relatively rapid and clinically significant," he said.

About one third of sailors and Marines use some types of alternative therapies, mostly herbal remedies, according to a survey conducted last year. A recent Army study shows that one in four soldiers with combat-caused PTSD turned to herbs, chiropractors, acupuncture or megavitamins for relief.

Full article...

Labels: acupuncture, alternative treatments, benefits of yoga, Pentagon, PTSD, Reiki, stress, study

An adaptogenic herb long used by Russians and Scandinavians to alleviate stress, rhodiola (Rhodiola rosea) — or golden root — might be the new longevity wunderkind.

Adaptogens help the body cope with the effects of stress, and recent research at the University of California at Irvine found that fruit flies fed rhodiola lived 10% longer than those not fed the herb.

“Although this study does not present clinical evidence that rhodiola can extend human life, the finding that it does extend the lifespan of a model organism, combined with its known health benefits in humans, make this herb a promising candidate for further antiaging research,” says study author, Mahtab Jafari, PharmD. A typical dose is 100-200 mg a day.

Source

Labels: adaptogens, anti-aging, Golden Root, herbs, rhodiola, stress

Cold hands and feet are most often caused by poor circulation or stress. Inverted poses such as Downward Facing Dog, Bridge, Plow, and Legs-up-the-wall pose simultaneously relax the body and improve circulation by dilating blood vessels, so blood can flow more easily to your extremities. To really feel the heat, take full, even breaths as you hold each pose for up to a minute.

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Labels: benefits of yoga, circulation, downward facing dog, stress, yoga

"Anyone who practices yoga, meditation or chi gung knows that breathing quiets the mind and soothes and calms the nervous system," Dr. Brown explains. "The Sudarshan Kriya not only helps calm down the stress response system—which is what antidepressants do—it also activates the recharging, healing part of the system."

The Kriya has been shown to lower levels of cortisol, a hormone released when the body is under stress. High levels of cortisol in the body have been linked to depression, memory loss, high blood pressure and osteoporosis.

"The longer one practices the Kriya," Dr. Brown says, "the more your psychological and physical health will increase." AOL teachers do stress, however, that the Kriya is too powerful to attempt without formal instruction. "When it's done correctly, chances are you will benefit enormously," Dr. Brown says. "But if done incorrectly, you can experience dizziness, disorientation and confusion."

Source

Labels: breathing deeply, cortisol, Dr. Brown, living holistically, meditation, stress, Sudarshan Kriya

Labels: Holistic Health, melatonin, noise, sleep, stress

If you are overworked, overstressed, or simply feel perpetually frazzled, listen up: Constant stress could end up seriously compromising your body's natural ability to reenergize. Known as adrenal fatigue, this big-time energy crash seems to be saddling more and more Americans with health troubles that range from irregular menstrual cycles to low blood sugar.

An overall lack of energy and inability to handle stress are the biggest indicators of adrenal fatigue. But many patients show other signs and symptoms, including: allergies, dizziness upon standing, hair loss, headaches, increased reliance on caffeine, insomnia, intolerance to heat and/or cold, low blood pressure, low blood sugar, low libido, menstrual irregularities, muscle and/or joint pain, recurrent infections, salt cravings, and weight gain.

Vitamins C and B5 are particularly critical for adrenal health. Up your vitamin C intake by eating plenty of sweet red peppers, citrus fruits, brussels sprouts, cauliflower, cabbage, kale, collards, mustard greens, broccoli, spinach, and strawberries. Foods rich in B5 include brewer's yeast, egg yolks, avocados, cashew nuts, peanuts, brown rice, soybeans, lentils, and broccoli.

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Labels: adrenal fatigue, healthy diet, Holistic Health, stress, Vitamin C

To Beat Stress at Work Stretch It Out
When under stress, people don't turn to granola for comfort. Instead, they skip the gym, head for a double cheeseburger and fries at the nearest fast food joint and have a smoke, according to a 2006 random national survey of more than 2,000 people conducted by the American Psychological Association. Of those questioned, 59% said work was a leading source of stress and 47% said they were concerned about stress in their lives.
It's also not great for the bottom line, often resulting in absenteeism, lowered productivity, turnover and health claims. Research has shown that people who are stressed out are more likely to experience hypertension, anxiety or depression and obesity.
Just ask Beth Superfin, the senior manager for AOL Media Networks. Beth was skeptical at first about the idea of doing yoga in her office conference room. But she quickly got over it when she saw how easy it was to pop down the hall for a free, hour-long class at 6 p.m. with sought-after instructors, then return to tie up loose ends afterward.
Her company contracts with Balance Integration, a corporation that provides an array of on-site services to foster balance and creativity in and out of work. Fees range from a couple hundred to more than $10,000 a month, depending on what a company wants to accomplish, says Balance Integration president Tevis Gale.
"If I don't have a break to go to the gym, I get very thrown off," Superfin says. "It would impact my stress level, anxiety, focus, and overall I think my well-being."

Labels: Balance Integration, Holistic Health, innovative, living holistically, stress, yoga

Most of us unconsciously breathe in a shallow way, not fully exhaling all of the carbon dioxide from our bodies. As a result, we don’t benefit from being fully oxygenated.
In the next 24 hours, try this breathing technique: From your abdomen, breathe-in through your nose and out through your mouth, for 10 seconds each time. Practicing 10 minutes a day, even when not feeling stressed, can improve relaxation responses.
Although it seems like a small thing, deep breathing is pretty important.
Always consult a physician before starting any exercise routine.
Thanks!

Labels: breathing deeply, meditation, stress