HOW TO RELIEVE STRESS AND ANXIETY – VOLUME 13, ISSUE 6 – SEPTEMBER 2021

What is anxiety?

Anxiety is defined as "a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome."

It's normal to feel anxious or nervous from time to time, but it's not normal to feel uncontrollably anxious or fearful most of the time. At this level, it's considered an anxiety disorder, and both physical and emotional health may be adversely affected, as well as many aspects of life, such as relationships, performance at work, personal obligations, and other daily activities.

This newsletter will focus on "anxiety" rather than "anxiety disorders", although the distinction between the two may seem blurry to some extent. If you feel that persistent, severe anxiety is adversely affecting you, please make an appointment to see me at 613.829.0427, or contact another health professional.

Why is anxiety increasing now?

There are many reasons for experiencing anxiety, especially these days. Health is often a source of anxiety, and that has never been more true. Other topics people report being most anxious about include safety, finances, politics and relationships.

Several lifestyle factors contribute to anxiety, including busy schedules that leave little time for regular exercise, sleep, relaxation and time to socializing. Less healthy diets can also be a factor. Around-the-clock news broadcasting, social media and pretty much constant digital connectivity also increase stress and anxiety.

How can I relieve stress and anxiety?

There are many strategies for decreasing stress and anxiety; several are presented here. Everyone doesn't need to apply every strategy; some are essential, but apart from that, the idea is to pick those you feel will do you the most good.

The essentials

Without attending to these most essential recommendations, other strategies for reducing anxiety and stress will not be nearly as effective.

• Physical activity: Regular exercise is extremely important, especially aerobic/cardiovascular and other types of exercise that you enjoy. Yoga is excellent for helping people to relax.

• A healthy diet requires avoiding excessive alcohol, caffeine and sugar intake. It includes eating a diet that has good sources of vitamin B foods, magnesium-rich foods, foods high in calcium and omega-3 (like olive oil, nuts and seeds, salmon, fruits and vegetables, whole grains and probiotic foods).

• Enough, good quality sleep: Seven to nine hours of sleep per night is what it takes to avoid sleep deprivation. However, anxiety is a common cause of insomnia, so it may be necessary to use relaxation techniques and other strategies to help you sleep.

Other important strategies

• Relaxation techniques: Deep breathing exercises can be helpful. Meditation is highly recommended. Yoga is another excellent way to relax.

• Maintain a consistent, regular daily routine. This includes having a regular sleep/wake cycle and eating regular meals.

• Journalling thoughts and worries can help you gain perspective. A daily gratitude journal where you write down 3 to 5 things you are grateful for is an excellent practice. It's a good idea to try to think of different things you're grateful for each day, but not essential to avoid all repetition.

• Mindfulness describes practices that anchor you to the present moment. This can help lower symptoms of anxiety and depression. Yoga and meditation are described as forms of mindfulness.

• Taking supplements and using essential oils that support the nervous system can help. Recommended ones include adaptogens, e.g. Ashwagandha; magnesium; vitamin B complex; amino acids such as GABA; passionflower and valerian root. Chamomile and lavender are essential oils that help with relaxation.

• Socializing: Spending time with friends and family, whether in person or virtually, can help you get through stressful times. Be sure to talk to friends or family who are supportive and positive people.

• Learn to say no: Avoid overextending yourself by learning to say no to activities that are less important to you and that you are able to change.

• Limit your exposure to news broadcasts and social media. You can stay informed and in contact with friends without spending an excessive amount of your day on these activities. It's especially important to avoid these distractions later in the day.

• Music can have a powerful effect on your mood and anxiety. Be sure the music you listen to when you're anxious is happy and relaxing, or soothing, i.e., music that will help you feel the way you want to.

• Laugh! It's hard to feel anxious when you're laughing. Find humour in everyday life, spend time with friends who make you laugh, or watch a funny TV show.

• Emotional release therapy is an alternative healing method used to help release a person’s negative energy. This technique is widely used in grief therapy and other areas of emotional trauma. It is successful in healing both physical and emotional wounds. At our Ottawa clinic, we have seen it proven as an effective way to rid a person of negative energy, as well as emotional pain and increase the person’s positive energy. Please see our website for more information.

I hope these tips will help you to reduce your levels of anxiety. If you would like to discuss possible treatment options, particularly concerning emotional release therapy, please contact me at 613.829.0427.

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• Helps quickly ease nervousness and promotes feelings of relaxation and calm

• Non-drowsy

• NSP’s formula contains supporting nutrients not commonly found in other formulas

• Offers safe, non-habit-forming relief

How It Works: Zerenity is formulated to help those experiencing acute stress and nervousness find quick, temporary relaxation and calm. Zerenity is formulated around the patented botanical ingredient known as Zembrin®, or Sceletium tortuosum, a South African herb with more than 300 years of documented indigenous use to support the nervous system and produce feelings of calm and relaxation in healthy people. NSP’s Zerenity formula also contains the amino acid L-theanine, vitamin B1, magnesium and zinc as supportive ingredients.

It is helpful to combine Zerenity with Stress Pack, which is a multi-supplement formula to provide nutritional support during times of acute or chronic stress. The formula contains an array of targeted vitamins, minerals, phytonutrients and extracts, and adaptogen herbs.

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Supplements

There are a number of supplements to help you maximize your health. You can find information about these products and purchase them in our online store:

• Zerenity

• Stress Pack

• Adrenal Support

• HTP Power

• Passion Flower

• RE-X Combination Herb

• Stress Formula

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References:

1. Levy J. The rise of anxiety symptoms and types. https://draxe.com/health/anxiety-symptoms/ November 30, 2019. Accessed August 17, 2021.

2. Anxiety and sleep. https://www.sleepfoundation.org/mental-health/eating-disorders-and-sleep Accessed August 17, 2021.

3. 16 simple ways to relieve stress and anxiety. https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety#The-bottom-line Accessed August 17, 2021.

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.

SELF-CARE BENEFITS AND PRACTICES - VOLUME 12, ISSUE 3 - JULY 2020

Volume 12, Issue 3 July 2020 Follow Ramila on Facebook to receive educational video updates. Taking good care of ourselves is always extremely important but, as the COVID-19 pandemic drags on with no clear end in sight, self-care is even more essential. This is not selfish; we can only help others if we take care of ourselves first. Think of the flight attendant telling passengers that, in case the oxygen masks appear, they need to place their oxygen mask on themselves before they help others. We've all figuratively hit the same turbulence, and we need to take good care of all aspects of our health, our physical, mental, and emotional health. 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 towards longevity. Ramila Padiachy DNM Doctor of Natural Medicine Self-care Benefits and Practices What signs of distress should we watch out for? Four main areas where signs of distress can show up include: Cognitively: We may have difficulty concentrating or making decisions. We may be more forgetful than usual and may feel confused. Emotionally: We may experience higher levels of anxiety, fear, or worry, as well as anger, guilt, sadness and irritability. Difficulty managing emotions may occur. Physically: We may respond to stress with headaches, stomach aches, muscle tension, worsening of chronic health problems, and changes in energy levels. Behaviourally: We may notice changes in behaviour such as sleeping poorly or too much; changes in eating habits; increased use of alcohol, tobacco or drugs; and an inability to carry out routine daily activities. What is self-care? Self-care has been described as a broad term that encompasses just about anything you do to be good to yourself. It's about being as kind to yourself as you would be to others. It's partly about knowing when your resources are running low and taking the time to replenish them rather than becoming severely depleted. It also involves being compassionate to yourself in a way that helps to prevent even the possibility of burnout. Note that not everything that feels good is self-care. Unhealthy coping mechanisms that are obvious include drugs, alcohol, over-eating and risk-taking. These may help us feel better in the short term but the relief is temporary, and they only add to our problems. On the other hand, self-care activities are totally good for you, and, when practised correctly, have long-term benefits for the mind, body, or both. What are the benefits of self-care? The following include some of the more important benefits of self-care: Physical health   Improved resistance to disease. There is evidence that most self-care activities activate your parasympathetic nervous system. This means that your body goes into a restful, rejuvenating mode, helping to optimize your immune system. Better physical health. Better self-care leads to less illness - fewer colds, flu and other ailments. Less stress and a better immune system can help you feel more physically able and strong. Mental and emotional health Better productivity. When you learn how to say "no" to things that over-extend you and make more time for things that matter more, this brings your goals into sharper focus and helps you concentrate on what you're doing. Increased self-knowledge. Practising self-care requires thinking about what you really love to do. Figuring out what makes you feel passionate and inspired can help you understand yourself a lot better. Sometimes this may spark a change in career or returning to abandoned hobbies. More to give. Rather than being selfish, practising self-care gives you the necessary resources to be compassionate to others as well.   Self-care practices There are many different types of self-care practices, and they are not especially difficult, nor do they require a lot of planning. It's important to find some that you truly enjoy and that fit with your life and values. Finding time for them may be difficult, to begin with, but once you start seeing the benefits of various practices, you will wonder how you ever managed without them! Although self-care means different things to different people, here are some recommendations: Create a "no" list with things you know you don't like and no longer want to do. It may take a little practice but, once you learn how to politely say no, you'll start to feel empowered and have more time for self-care, as well as things that are important to you. Eat a nutritious, healthy diet. Cook at home so you know what you're eating. Take care of your gut. Your gut health has a significant impact on your health and well-being. For more information, see our newsletter of June 2017. Get enough sleep. Adults generally need 7-9 hours of good quality sleep each night. We will discuss this topic in more detail next month. Exercise is as good for our emotional health as our physical health. It increases serotonin levels, leading to improved mood and energy. It reduces stress and anxiety. You don't need to go to a gym or use fancy equipment. Walking is one of the best forms of exercise. Running, dancing and yoga are other great forms of exercise. What's important is that you choose a form of exercise that you like! Getting outside, and spending time in nature are good forms of self-care. Keep a gratitude journal. Every day write down at least 5 things you're grateful for.  Meditation and mindfulness are important components of self-care. There are many different ways to meditate; it's important to find a method that works for you. Look for or create opportunities to laugh! Let a pet help you with your self-care. Pets give us companionship and unconditional love. Many people who suffer from disorders like PTSD benefit from working daily with animals, which is why service dogs have become so helpful. Take care of yourself by getting organized. Keep a written record of your schedule. It also helps to declutter. Limit the amount of time you spend on the news and social media, and avoid it in the evening when you need to relax prior to going to sleep. Schedule your time for self-care. Featured Nature's Sunshine product: Zerenity Benefits: Helps to temporarily promote relaxation and metabolize carbohydrates, fats and proteins. Helps to maintain proper muscle function, healthy skin, immune function, connective tissue formation and normal growth. How It Works: Zerenity is formulated to help those experiencing acute stress and nervousness find quick, temporary relaxation and calm. Zerenity is formulated around the patented botanical ingredient known as Zembrin®, or Sceletium tortuosum, a South African herb with more than 300 years of documented indigenous use to support the nervous system and produce feelings of calm and relaxation in healthy people. NSP’s Zerenity formula also contains the amino acid L-theanine, vitamin B1, magnesium, and zinc as supportive ingredientsc Supplements There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store. Zerenity Stress Formula Stress Pak RE-X REFUGE Calming Essential Oil Blend Passion Flower Lavender, Organic Essential Oil AD-C References Tello M. 6 self-care steps for a pandemic - always important, now essential. April 16, 2020, https://www.health.harvard.edu/blog/6-self-care-steps-for-a-pandemic-always-important-now-essential-2020041619563 Accessed June 22, 2020. Verbanas P. How to practice self-care during the pandemic. April 9, 2020, https://www.rutgers.edu/news/how-practice-self-care-during-pandemic Accessed June 22, 2020. Reichert S. Self-care tips during the COVID-19 pandemic. April 7, 2020, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/self-care-tips-during-the-covid-19-pandemic Accessed June 22, 2020. Hurst K. What is self-care and why is self-care important? https://www.thelawofattraction.com/self-care-tips/ Accessed June 22, 2020. Michael R. What self-care is - and what it isn't. July 8, 2018, https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt-2/ Accessed June 22, 2020.  Davis T. Self-care: 12 ways to take better care of yourself. December 28, 2018, https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself Accessed June 22, 2020. 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. 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. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

WHAT IS MEDITATION? - NOVEMBER 2017 - VOLUME 9, ISSUE 8

Volume 9, Issue 8 Meditation Reduces Stress and More Last month we looked at mental stress and some ways to reduce its effects, including meditation. This month, especially since the holiday season is fast approaching, I'd like to take a closer look at meditation. I hope that you can use this information to help you enjoy a more relaxed holiday season. 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. Best wishes for a relaxed, healthy and happy holiday season! Ramila Padiachy Doctor of Natural Medicine (DNM)® What is meditation? Some people may think of meditation as prayer or worship, but it is, in fact, a form of mental exercise, of focused attention and awareness. It does not interfere with any religious practice.  The goal of meditation is to quiet the mind. "Meditation is mind without agitation." When you meditate, your mind is free of scattered and racing thoughts. It is a state of consciousness. It is a state of stillness, where you can be observing your breath, listening to the birds or the waves, and feeling in total harmony with yourself without having any thoughts. Or you can simply observe your thoughts and let them pass without judgment. Some people would consider taking a walk in the woods (known as a walking meditation), or gardening or doing art to be meditation. Through meditation, you attain mental calmness and introspection. Research shows there are also many physiologic benefits you can attain by meditating.   Meditation allows people to take charge of their own nervous system and emotions. Studies show that meditation improves one's ability to regulate emotions. How to meditate There are many different techniques for meditation. You could start with guided meditation, either in a group setting or listening to a prerecorded meditation. You could repeat a word (mantra) to help you focus your mind, or just focus on your breath.   Meditation does require discipline. You might start by meditating for 5 minutes at a time, and increase the time as you get more comfortable. There are many apps that you can download - find the method that works best for you. Meditation requires consistency and commitment to a time every day in order to get results. It's not necessary to sit cross-legged with closed eyes; it really is a state of being where you are training your mind to be still. A very brief summary of a few of the different types of meditation include: Mantra meditation is where you silently repeat a calming word, thought or phrase to prevent distracting thoughts. Transcendental meditation is a well-known example of this type of meditation. Mindfulness meditation is based on being mindful or having an increased awareness and acceptance of living in the present moment. You can focus on your breath. You can observe your thoughts and emotions but let them pass without judgment. We shouldn't stop being mindful when we stop meditation; the purpose of mindfulness meditation is to become mindful in all aspects of our life.   MBSR or Mindfulness-Based Stress Reduction is a well known practice developed by Jon Kabat-Zinn. He does not call this program meditation, but it is based on his many years of studying Buddhism and yoga, which he integrates with his background in science. The program supports Western medicine to help people manage stress, anxiety, illnesses and chronic pain. Yoga can be done as a meditation where you perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. Moving through poses that require balance and concentration, you're encouraged to focus less on your busy day and more in the moment. Why would I want to meditate? In addition to reducing stress (and anxiety), there are many ways that regularly meditating can improve your life. Meditation... encourages a healthy lifestyle. People who meditate tend to want to do things that are better for them, such as quit smoking, eat healthy food.  slows aging. Studies show that meditation changes brain physiology to slow aging. Meditation is associated with longer telomeres, the caps on chromosomes that indicate biological age (rather than chronological age). improves cognitive function and memory. increases cardiovascular and immune function. Meditation induces relaxation, which increases the compound nitric oxide that causes blood vessels to open up and, subsequently, blood pressure to drop. One study showed that 40 of 60 high blood pressure patients who started meditation could stop taking their blood pressure medication. decreases pain. decreases inflammation at the cellular level. increases positive emotions and happiness. increases self-awareness. decreases depression and negative emotions. increases social connection. makes you more compassionate, patient and tolerant. increases acceptance. makes you feel less lonely. boosts your self-control. improves concentration and ability to focus. improves your creativity and ability to think outside the box. Studies have shown that meditation changes the grey matter in the brain. In one study, a magnetic resonance image (MRI) was taken of 14 participants before and after they participated in the 8 week Mindfulness-Based Stress Reduction for about 30 minutes a day. They were compared to 14 controls, matched on age and education, who were given the same 2 MRIs approximately 2 months apart. The MRI images focused on areas of the brain where meditation-associated differences were seen in earlier studies, and found increased grey matter density in the hippocampus, known to be important for learning and memory, and in areas associated with self-awareness, compassion and introspection. I hope this brief look at meditation encourages you to look into it in more detail and find a type that you like. References Crane K. 8 ways mediation can improve your life. Huffington Post, September 19, 2014, huffingtonpost.com/2014/09/19/meditation-benefits_n_5842870.html Accessed September 20, 2017. Padiachy R. The Belly of the Beast. Stouffville: Black Card Books, 2017.  Mindworks Team. What are the different types of meditation? mindworks.org/meditation-knowledge/different-types-meditation/ Accessed November 1, 2017.  Eisler M. 11 mediation styles and techniques explained. May 6, 2015. mindfulminutes.com/meditation-styles-techniques-explained/ Accessed November 1, 2017. Mayo Clinic Staff. Meditation: a simple, fast way to reduce stress. mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858 Accessed September 20, 2017. Seppälä EM. 20 scientific reasons to start meditating today. psychologytoday.com/blog/feeling-it/201309/20-scientific-reasons-start-meditating-today/ September 11, 2013. Accessed September 20, 2017. McGreevey S. Eight weeks to a better brain - meditation study shows changes associated with awareness, stress. news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/ Accessed February 1, 2017. Hölzel BK, Carmody J, Vangel M. et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatr Res Neuroimaging 2011;191:36-43. 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 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.