MENTAL STRESS AND INFLAMMATION – OCTOBER 2017 – VOLUME 9, ISSUE 7

Volume 9, Issue 7 read online Mental Stress and Inflammation Now that we are settled into our busy routines after summer holidays, it's a good time to look at the effects of mental stress on our health, and in particular on inflammation, which, in turn, can cause any number of other forms of ill health. Rest assured, we will also look at how you can alleviate this stress! Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step toward longevity. Ramila Padiachy Doctor of Natural Medicine (DNM)® Mental stress as a cause of inflammation Most people have come to understand that chronic inflammation is a major underlying cause of most chronic disease. But what causes the inflammation? Of course, poor nutrition, lack of exercise, and lack of sleep contribute to inflammation, too, but I want to focus on mental stress because it is an extremely important cause of inflammation we may tend to underestimate or even overlook. First, it's important to make the distinction between acute and chronic mental stress. Acute stress results from specific events or situations and is short term, for example, an argument with your spouse, or an unkind criticism from your boss. However, chronic stress results if stressful events occur repeatedly, for example, your boss is always criticizing you or you are in a bad relationship. Acute stress is not necessarily bad for us. The fight-flight-freeze response is designed to handle acute stress. Cortisol (among other substances) is released which immediately increases energy and, in the case of a 'real' emergency, this can be lifesaving, e.g. running away from a dangerous situation. It's when stressors become chronic that we have a problem, often because we feel we have little or no control over the situation. Also, many of these chronic stressors may be more of an annoyance than a real threat to us, e.g. spending time every day in traffic jams, but the body responds as if the threat is real. Common chronic mental stressors include: ongoing work pressure long-term relationship problems loneliness persistent financial worries any combination of these and/or other chronic mental stressors, e.g. a high pressure job plus ongoing relationship problems Research has shown that dwelling on negative experiences increases inflammation in the body due to elevated levels of C-reactive protein. Inflammation is the immune system's response to outside dangers and shows that the body is working to repair any damage. However, chronic inflammation has been linked to many health problems, including depression, heart disease, cancer, autoimmune diseases (such as multiple sclerosis) and diabetes. How can I reduce chronic mental stress? You will likely find a combination of strategies more effective than a single approach. What works for one person does not necessarily work for someone else. So you need to be prepared to try different methods to see what combination works best for you. First, a healthy lifestyle is essential. You can make yourself more stress-resistant by getting regular exercise, eating a healthy diet (eat lots of vegetables, fruits, adequate water; skip the processed foods, refined carbohydrates including added sugars, excessive caffeine and alcohol), and get enough good quality sleep. Counselling may help you reduce your reaction to mental stressors. For example, cognitive behavioural therapy (CBT) is an effective way to reduce stress. It typically includes identifying sources of stress, restructuring priorities, changing one's response to stress, and finding methods for managing and reducing stress. Relaxation and other alternative techniques include: Deep breathing exercises: During stress, breathing becomes shallow and rapid. Taking deep breaths is an effective way to calm yourself or maintain a relaxed state. Muscle relaxation: Muscle relaxation techniques, often combined with deep breathing, are easy to learn and very useful for getting to sleep. You can start either from the top of the body or the bottom, tensing each muscle as much as you can for 5-10 seconds, then releasing it completely.  Meditation: The goal of meditation is simply to quiet the mind. This may take some practice, but you can start by simply observing your thoughts. It is not necessary to meditate for hours at a time; 15-20 minutes is enough. There are many apps and guided meditations available. You can look at a number of them to see what works best for you. In our November 2017 newsletter, we will take a closer look at meditation - stay tuned! Listen to music: It is an effective stress reducer, and research shows that listening to soothing music can decrease blood pressure, heart rate and anxiety levels. Herbal and natural remedies: I recommend a few Nature's Sunshine products - please see below. While there are many products available, you want to be sure they are of excellent quality; otherwise, consuming these products could have unintended and undesirable effects. Of course, it is important to follow the instructions; taking more of a product will not necessarily produce a better result. In fact, the opposite is more likely. You can find more information on relaxation techniques in my book, The Belly of the Beast, soon to be released. References Stress. An in-depth report on the causes, diagnosis, treatment and prevention of stress. University of Maryland Medical Center. umm.edu/health/medical/reports/articles/stress Accessed September 15, 2017. Chronic stress changes immune cell genes, leading to inflammation: study. Healthy Living 11/07/2013 huffingtonpost.com/2013/11/07/chronic-stress-health-inflammation-genes_n_4226420.html Accessed September 14, 2017. Krans B. Dwelling on stressful events increases inflammation in the body. Healthline News, March 18, 2013, healthline.com/health-news/mental-dwelling-on-stressful-events-increases-inflammation-031813#1 Accessed September 14, 2017. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Supplements There are some Nature's Sunshine supplements that are relevant to this newsletter. You can find information about these products and purchase them in our online store: Stress Formula RE-X Passion Flower Lavender, Organic Essential Oil Melatonin Extra STR-J Stress Pak Zerenity “Have you ever been to a funhouse and looked at yourself in the mirror only to see someone you did not recognize? That is how I saw myself for many years until I went to Ramila for emotional release therapy. I had been battling an eating/ body image disorder for many, many years and after having my daughter I didn’t want her to go through what I was going through. Just one session with Ramila and over the next couple of days I started seeing a new person in the mirror. The REAL me, not the one I had seen for so many years. It was quite the eye-opener." -Patricia R., Ottawa For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. COMING SOON! 1437 Woodroffe Avenue Ottawa ON (map)

UNDERSTANDING ADHD - AUGUST 2016 - VOLUME 8 ISSUE 5

Attention deficit hyperactivity disorder (ADHD) gets a lot of attention in the news these days, and it seems to be getting more and more common. I thought it would be a good idea to take a look at ADHD and assess at least a little bit of the information about it. While ADHD can exist in people of any age, it most commonly starts in childhood, which is the focus of this newsletter.   These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity. Volume 8, Issue 5 Understanding ADHD Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com Understanding ADHD ADHD is believed to affect 5-10% of children - estimates vary depending on the criteria used for diagnosis. While a greater percentage of children are currently treated for ADHD than in the past, this is likely due to greater awareness of the condition and increasing treatment options.   Signs and symptoms of ADHD   Some difficulty in focusing and paying attention is normal but, in children with ADHD, these symptoms are severe enough to cause difficulty at home, at school, and with friends. Symptoms include difficulty staying focused and paying attention, difficulty controlling behaviour, and hyperactivity (over-activity). These symptoms make it difficult for a child to succeed in school, get along with other children or adults, and finish tasks.   Diagnosis is complex, and there is no single test for ADHD. A medical exam is necessary to rule out other problems with similar symptoms. A checklist may be used for rating ADHD symptoms and taking a history of the child. Click here for an example of a downloadable pdf checklist.   What causes ADHD?   There are a lot of theories regarding the cause(s) of ADHD but the fact is, the causes are not known with any degree of precision.   It has been reported that in identical twins, there is a 72-83% probability that both will have ADHD. But in non-identical, same-sex twins the probability is 21-45%. This makes it clear that ADHD is not solely a genetic condition but very likely a combination of genetic and environmental factors.   Environmental factors that have been associated with ADHD include: the mother's smoking during pregnancy significant head injuries (in a small percentage of cases) exposure to lead at a young age exposure to insecticides low birth weight How can symptoms be alleviated? While prescription medications for ADHD benefit some people, they do not have the same effect on everyone, and there is always the possibility of adverse effects, especially with long term use. I would suggest a cautious approach to using them, and offer a number of other possibilities that may help either in combination with, or instead of, prescription medications.   Research shows that behaviour therapy is an important part of treatment of ADHD. Children with ADHD often show behaviours that can be very disruptive to others. Behaviour therapy can help reduce these behaviours, and involves both the parents and the child. In parent training in behaviour therapy, parents learn new skills to teach and guide their children to manage their behaviour. This has been shown to strengthen the relationship between the parent and child, and to decrease the child's negative or problem behaviours. In behaviour therapy with children, a therapist works with the child to learn new behaviours to replace those that don't work or cause problems. The therapist may also help the child learn to express feelings in ways that do not create problems for the child or other people.   Exercise has been described as an 'ADHD medication’. A study published in 2014 found that a 12-week exercise program improved math and reading test scores in all kids but especially in those with signs of ADHD. This would be because executive functioning is impaired in ADHD, and is related to performance in math and reading, but exercise improves it. Another study found that just 26 minutes of daily physical activity for 8 weeks significantly allayed ADHD symptoms in grade-school children.   Diet may affect the severity of ADHD symptoms, and it's important to eliminate food sensitivities, as well as to eat healthy food. Food sensitivities are often an important factor in ADHD. In particular, children are often sensitive to sugar and dairy products, and also crave them. If you know anyone who could benefit from identifying and correcting their food sensitivities (with or without ADHD), please contact me for an appointment at 613.829.0427. Food dyes and additives affect many people with ADHD. It can help to eliminate or at least reduce consumption of food dyes and additives (i.e. processed foods). Again, we can test (in a non-invasive way) to find out exactly what a person's sensitivities are - please call for an appointment and eliminate the guess work. Levels of omega-3 tend to be low in people with ADHD, and supplementation may be helpful. Vitamin supplementation can be beneficial, and may have greater benefits for malnourished people. Mineral deficiencies have been demonstrated in studies of hair and blood of people with ADHD; namely, low magnesium, zinc and iron. Studies have also revealed toxic mineral burden in people with ADHD, notably of manganese, cadmium and aluminum. What is one to do? A diet that emphasizes fruits and vegetables, whole grains, healthy fats, and good sources of protein is sure to benefit those with ADHD, as well as everybody else. Avoid trans fats, added sugars, refined carbohydrates and processed foods. A healthy diet may reduce symptoms of ADHD by reducing exposure to artificial colours and additives. It will certainly improve overall health and nutrition. Exercise is a very important part of treatment of ADHD, and behaviour therapy training for both children and parents can make a major difference to the quality of life of both. Supplements for Success There are some Nature's Sunshine supplements that clients find very helpful for alleviating symptoms of ADHD. You can find information about these products and purchase them in our online store: Passion flower Omega-3 Focus ATN For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Visit our website where you can see back issues of this newsletter, information about services, products and our clinic, and order products. References: Attention deficit hyperactivity disorder. en.wikipedia.org/wiki/Attention_deficit_hyperactivity_disorder Accessed August 8, 2016. Causes of ADHD. medlineplus.gov/magazine/issues/spring14/articles/spring14pg15-16.html Accessed August 11, 2016.  Facts about ADHD. Centers for Disease Control and Prevention cdc.gov/ncbddd/adhd/facts.html Accessed  August 8, 2016.  What causes ADHD? netdoctor.co.uk/conditions/adhd/a5225/what-causes-adhd/ Updated January 23, 2014. Causes of ADHD: What we know today. healthychildren.org/English/health-issues/conditions/adhd/Pages/Causes-of-ADHD.aspx Updated November 21, 2015.  Hamblin J. Exercise is ADHD medication. The Atlantic. theatlantic.com/health/archive/2014/09/exercise-seems-to-be-beneficial-to-children/380844/ Accessed August 9, 2016.  Mercola J. Exercise can be an ADHD medication. fitness.mercola.com/sites/fitness/archive/2014/10/17/exercise-adhd-medication.aspx October 17, 2014.  Dye JM. Nutritional and dietary treatments for ADHD. healing-arts.org/children/ADHD/nutritional.htm#return Accessed August 11, 2016.  Diet and attention deficit hyperactivity disorder. Harvard Mental Health Letter. health.harvard.edu/newsletter_article/Diet-and-attention-deficit-hyperactivity-disorder Accessed  August 9, 2016.   Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Watch Ramila's advice about items to ban from your pantry. Amazing... I’m feel better already!! I’ve been experiencing adrenal exhaustion, not being able to sleep and daily headache from dehydration, so now am taking some herbal supplements, a tonic and vitamins to get my groove back!! After 3 days I’m already sleeping better and headaches are just about gone. - Tracey S, Ottawa [facebooklike]        [twittertweet]        [lnkdinshare]        [googleplusone]