The Naturopathic Approach To Stress Relief

Principles of Naturopathic Medicine First do no harm The healing power of nature Identify and treat the cause Doctor as teacher Treat the whole person Health promotion is the best prevention

Treating the Whole Person Physical Body Thoughts Emotions Genetics Lifestyle Environment Spirituality

Naturopathic Treatment Modalities Botanical medicine Clinical nutrition and diet Homeopathic medicine Physical medicine Acupuncture /Asian Medicine Health psychology and lifestyle counselling

Understanding Stress How do you know that you are stressed? What stresses you and why? How do you know when you are under too much stress? How do you currently deal with stress? How would you like to handle stress?

Definition of Stress Any disturbance the body has difficulty dealing with Could be a strong emotional reaction, excess heat or cold, chemical toxins, micro-organisms, a physical trauma or an illness.

STRESS Exercise FoodFamily Work Life Events Persistent Thoughts Finances Illness Moving Weather

1. Alarm: “Fight or Flight” Response 2. Resistance Reaction 3. Exhaustion Phase General Adaptation Syndrome (GAS)

Alarm: “Fight or Flight” Response Release of stress hormones, i.e., Cortisol. Flow of oxygen and blood shunted from hands, feet and digestive organs to the muscles and brain, preparing the body to react and respond Heart rate and force of heart contractions increases Breathing rate increases to provide additional oxygen to brain, muscles and heart

Alarm: “Fight or Flight” Response Increase in sweat production to eliminate toxic compounds and to lower body temperature Decrease in digestive secretions Increase in blood sugar levels as the body converts glycogen to glucose for energy This phase is often short

Allows the body to continue fighting a stressor long after the fight or flight response has worn off An increase in secretion of cortisol and other hormones These hormones stimulate the conversion of protein to energy to provide a large supply of energy Increased retention of sodium to keep blood pressure elevated A prolonged period spent in this phase results in increased risk for diabetes, high blood pressure and cancer Resistance Reaction

Exhaustion Phase Manifests as a partial or total collapse of a body function or specific organ Due to loss of potassium ions and depletion of adrenal corticosteroid hormones Loss of adrenal hormone control results in hypoglycemia Primary systems affected are heart, blood vessels, adrenal and immune systems

Symptoms of Stress Overload Insomnia Fatigue Weight changes Headache Respiration problems Heart irregularities Upset stomach Digestive disturbances (e.g., bloating, gas, diarrhea, constipation) Psychological upsets (e.g., anger, rage, depression) Irritability

Dealing with Stress Goal #1: Prevent stress Goal #2: Give yourself new choices Goal #3: Handle stress differently

Dealing with Stress Recognize what/who causes you stress Recognize your reaction Remove/reduce the stress in your life Give yourself new options for dealing with stress Balance the stress Allocate the expenditure of your energy differently Support the body’s ability to handle stress Address underlying health concerns Suppress the body’s reaction to stress (not advised)

Self-Care and Stress Reduction 1. Have regular acupuncture, massages/bodywork 2. Laugh daily: read the comics, watch a comedy movie, play with your family 3. Make a list of things you love to do that are relaxing (e.g., baths, reading, exercise, baking, singing, journaling, yoga) 4. Spend some time in nature: be among the trees, fresh air, water and animals. Go for a walk!

Self-Care and Stress Reduction 5. Regular vacations: if you cannot afford to go away, take a vacation from the media, your Blackberry(!), , answering the phone 6. Ask for help from family, friends, your naturopathic doctor

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