Reduce Stress to Improve Your Health
To achieve good health the body needs to maintain homeostasis: the state where all its systems are working in balance.
However, this delicate balance can be easily disrupted by regular consumption of stimulants such as tea, coffee, alcohol and smoking, that artificially stress the body and reduce health status.
Read on for some interesting facts: ·Tea, coffee, alcohol and smoking all have the effect of "artificially stimulating/stressing" the body.
Their stimulating effect creates the "fight or flight" response, causing rapid heart rate and breathing.
This process requires a lot of energy.
Stress hormones adrenaline and cortisol are produced to provide this energy from stores in the liver and muscles.
·The hormone insulin is also involved in the stress response, being needed to transport this energy to every cell.
So every time you consume stimulants you're using up energy and causing a lot of work for your body producing hormones.
·Regular consumption of stimulants causes large amounts of stored energy to be released into the bloodstream as glucose, causing blood sugar imbalance.
To achieve good health the body needs energy supplied in a controlled form, rather than large amounts all at once, as it has to work hard to try to re-balance this.
·If the body is regularly producing insulin in response to stimulants, cells can become un-responsive to its effects, so they don't receive energy, therefore overall energy levels reduce.
Un-used glucose is stored as additional fat.
Over time blood sugar imbalance caused by stimulant consumption can lead to weight gain, diabetes and nutrient debt.
·Blood thickens in response to stress, which over time can lead to high blood pressure.
·Wounds heal slower when the body is stressed.
Stress weakens the immune system, by depriving the body of key nutrients needed to protect the body.
·Stress also causes energy to be diverted away from key areas in the body such as digestion and cell repair, diverting it to the heart, muscles and lungs so the body can fight or run.
·The digestive system needs a lot of energy to work efficiently; the body is not designed to digest food when stressed, it simply doesn't have the energy.
·Stress hormone production reduces levels of B vitamins, vitamin C, zinc and magnesium; B vitamins and magnesium are needed to maintain the nervous system and for energy production, vitamin C and zinc are key nutrients of the immune system.
Regular consumption of stimulants can therefore lead to reduced energy levels, weakened immune system and low mood.
Other areas of the body can also begin to malfunction are they are being denied these nutrients.
·High levels of adrenaline and cortisol are toxic in the body.
Ever experienced that "can't think straight/foggy head" feeling when stressed? cortisol can enter the brain and latch onto memory receptors.
Regular consumption of stimulants can prematurely age the body: ·Toxic waste products of stress, called "free radicals", can damage cells and tissues and further deplete stores of antioxidant vitamins A, C and E and minerals zinc, which the body uses to protect itself against free radical damage.
·If you're regularly over stimulating your body, levels of these protective vitamins and minerals reduce.
Apart from protecting cells and tissue from damage by free radicals, these vitamins and minerals have key functions in the body.
For example, vitamin A is needed for eye and skin health, Vitamin C for the immune system and for iron absorption; vitamin E provides key protection against heart disease and stroke and zinc is needed for fertility and the immune system.
Therefore regularly consuming factors that create stress in the body can lead to a wide range of health issues over time.
Apart From Stressing My Body Why Is Smoking Bad For Me? ·We all know smoking is not good for our health; as well as nicotine cigarettes contain highly toxic lead and cadmium.
Cadmium can prevent zinc utilisation, leading to weakened immune system, compromised fertility and reduced antioxidant protection.
These toxins cause extra detoxifying work for the liver.
·These toxins irritate the lungs, which causes mucus to be produced, which is the body's way of protecting itself from irritation; hence smoker's cough/increased mucus; providing more work for the immune system.
·Did you know smoking is linked to infertility in women and is linked to early menopause, by reducing oestrogen levels? This change in hormone levels is detrimental to bone health; smoking can reduce bone health by up to 25%.
Women who smoke are at greater risk of developing osteoporosis.
Caffeine is not only contained in coffee: ·Apart from coffee, caffeine is contained in soft drinks such as cola and many sports/energy drinks and chocolate.
Caffeine can have a powerful effect on the heart muscles; drinking just one cup of coffee can produce an increase in blood pressure.
·Caffeine increases production of stimulating hormones dopamine and adrenaline.
The more caffeine you consume, the less sensitive the body and brain become to their effects, so you need increasing amounts of caffeine to produce them and achieve the same effect.
Sound familiar? ·Regular and decaffeinated coffees contain benzoic acid; a toxic substance, which is hard to excrete and causes extra work for the liver to neutralise before trying to remove it.
An innocent cup of tea: or is it? ·As well as caffeine tea contains substances called Tannins.
If drunk with food these can reduce absorption of iron and zinc from food by 50%.
Iron is needed to transport oxygen around the body, low zinc status can compromise fertility and the immune system.
Therefore regular consumption of tea can lead to nutrient debt.
Tea, Coffee & Alcohol Linked to Dehydration: ·Tea, coffee and alcohol are also diuretics: they encourage fluid loss from the body.
The body is composed of 2/3rds water.
If levels drop a wide range of health issues can occur i.
e.
constipation, fluid retention, digestive issues and premature skin ageing.
Apart from making me drunk, how does alcohol affect my health? ·We all know alcohol drunk in excess is not good for us; recommended daily amounts are 2 to 3 units for women and 3 to 4 units for men.
Alcohol is a poison, causing additional work for the liver to neutralise before excretion.
·As well as being a key detoxifier, the liver stores glucose for future use and balances hormone levels; if it becomes over-worked by detoxifying alcohol it can't carry out its other key functions effectively.
The risk of liver disease rises in proportion to the amount of alcohol consumed.
·Alcohol is closely related to another stimulant sugar, so has the potential to imbalance blood sugar levels.
Alcohol contains no nutritional value and actually uses up stores of B vitamins, vitamin C and magnesium during its digestion.
As with sugar any excess is stored as fat.
·Alcohol is an "anti-nutrient", inhibiting nutrient digestion by reducing digestive juices.
What Can I Do To Improve My Health? ·Ask yourself why you feel the need to stimulate yourself through consuming tea, coffee, alcohol and smoking.
If you identify and address what is causing your energy lows you won't need to artificially stimulate yourself.
If you are eating the right kind of foods that provide energy in a sustainable form, then energy levels should improve.
(See article on Obesity & Diabetes for explanation of slow releasing foods and how to improve diet.
) ·GRADUAL reduction of stimulants (in order to avoid withdrawal symptoms), will certainly help to improve health by improving overall nutritional status, reducing the risk of high blood pressure, heart disease and blood sugar imbalance.
·Non-caffeine containing Alternatives to tea are redbush (rooibosch) which is packed full of vitamins and minerals, valerian tea has well-known calming properties, white tea (although containing small amounts of caffeine also contains a range of antioxidant vitamins) and a wide range of fruit and herb teas.
Alternatives to coffee are chicory/barley blends available from health food stores/some supermarkets.
·Re-hydrate: improve fluid levels that stimulants have reduced.
Alternative teas and coffees suggested above will also help improve fluid levels.
Aim to gradually increase water consumption to 1.
5 to 2 litres (3 to 4 pints) daily (this is approximately what your body uses up each day).
·Improve antioxidant status: Increase seasonal dietary sources of protective vitamins A, C and E and mineral zinc by regular consumption of brightly coloured fruit and vegetables i.
e.
squash, sweet potato, carrots, fresh parsley, broccoli, turnips, brussel sprouts, avocado, olive oil, green leafy vegetables, un-salted nuts and seeds.
·Skin brushing: As well as the liver the skin is a major excretory organ; skin brushing can stimulate the immune system and help remove toxins via the skin, so putting less stress on the liver.
Before showering/bathing, using a natural bristle brush start at the feet.
Brush upwards in long strokes.
Brush all over the body, avoiding delicate parts, always brushing towards the heart.
·Deep Breathing: This technique can be useful for de-stressing.
Stress creates excess acidity, creating imbalance as the body functions most efficiently when slightly alkaline.
Deep breathing helps to re-alkalise the body.
Breathe in slowly through the nose to a count of 5, holding for a couple of seconds and exhaling slowly through the mouth, repeat for 10 to 15 times.
·Acupuncture/Hypnotherapy have been shown to be effective for giving up smoking.
Unfortunately nicotine patches and gums can also become addictive! Juicing: An Excellent Way To Boost Antioxidant Levels: Juicing releases all the nutrients and enzymes contained in the fruit and vegetables and breaks down the fibre.
These are therefore easily digested and an excellent way to top up antioxidant levels, providing good sources of vitamins A, C and zinc.
(A wide range of reasonably priced juicers are widely available to purchase and most are dishwasher safe) Carrot, Apple, Cucumber & Ginger Juice: 2 large carrots 2 apples ½ cucumber 2 inch thick piece of fresh ginger Wash all ingredients before juicing.
Juice all ingredients, mix and drink! (drink within 20 minutes of juicing as enzymes can be easily destroyed by exposure to the air).
Sources: The Miracle of Magnesium, Carolyn Dean The Nutritional Health Handbook for Women, Marilyn Glenville Encyclopaedia of Nutritional Supplements, Michael Murray References: Campbell.
J.
M.
and Harrison, "Smoking and infertility", Medical Journal of Australia, vol.
1 (1979), pp.
342-2 Jick,H.
et al, "Relation between smoking and age of natural menopause", The Lancet, vol.
1 (1979), pp.
1345-5
However, this delicate balance can be easily disrupted by regular consumption of stimulants such as tea, coffee, alcohol and smoking, that artificially stress the body and reduce health status.
Read on for some interesting facts: ·Tea, coffee, alcohol and smoking all have the effect of "artificially stimulating/stressing" the body.
Their stimulating effect creates the "fight or flight" response, causing rapid heart rate and breathing.
This process requires a lot of energy.
Stress hormones adrenaline and cortisol are produced to provide this energy from stores in the liver and muscles.
·The hormone insulin is also involved in the stress response, being needed to transport this energy to every cell.
So every time you consume stimulants you're using up energy and causing a lot of work for your body producing hormones.
·Regular consumption of stimulants causes large amounts of stored energy to be released into the bloodstream as glucose, causing blood sugar imbalance.
To achieve good health the body needs energy supplied in a controlled form, rather than large amounts all at once, as it has to work hard to try to re-balance this.
·If the body is regularly producing insulin in response to stimulants, cells can become un-responsive to its effects, so they don't receive energy, therefore overall energy levels reduce.
Un-used glucose is stored as additional fat.
Over time blood sugar imbalance caused by stimulant consumption can lead to weight gain, diabetes and nutrient debt.
·Blood thickens in response to stress, which over time can lead to high blood pressure.
·Wounds heal slower when the body is stressed.
Stress weakens the immune system, by depriving the body of key nutrients needed to protect the body.
·Stress also causes energy to be diverted away from key areas in the body such as digestion and cell repair, diverting it to the heart, muscles and lungs so the body can fight or run.
·The digestive system needs a lot of energy to work efficiently; the body is not designed to digest food when stressed, it simply doesn't have the energy.
·Stress hormone production reduces levels of B vitamins, vitamin C, zinc and magnesium; B vitamins and magnesium are needed to maintain the nervous system and for energy production, vitamin C and zinc are key nutrients of the immune system.
Regular consumption of stimulants can therefore lead to reduced energy levels, weakened immune system and low mood.
Other areas of the body can also begin to malfunction are they are being denied these nutrients.
·High levels of adrenaline and cortisol are toxic in the body.
Ever experienced that "can't think straight/foggy head" feeling when stressed? cortisol can enter the brain and latch onto memory receptors.
Regular consumption of stimulants can prematurely age the body: ·Toxic waste products of stress, called "free radicals", can damage cells and tissues and further deplete stores of antioxidant vitamins A, C and E and minerals zinc, which the body uses to protect itself against free radical damage.
·If you're regularly over stimulating your body, levels of these protective vitamins and minerals reduce.
Apart from protecting cells and tissue from damage by free radicals, these vitamins and minerals have key functions in the body.
For example, vitamin A is needed for eye and skin health, Vitamin C for the immune system and for iron absorption; vitamin E provides key protection against heart disease and stroke and zinc is needed for fertility and the immune system.
Therefore regularly consuming factors that create stress in the body can lead to a wide range of health issues over time.
Apart From Stressing My Body Why Is Smoking Bad For Me? ·We all know smoking is not good for our health; as well as nicotine cigarettes contain highly toxic lead and cadmium.
Cadmium can prevent zinc utilisation, leading to weakened immune system, compromised fertility and reduced antioxidant protection.
These toxins cause extra detoxifying work for the liver.
·These toxins irritate the lungs, which causes mucus to be produced, which is the body's way of protecting itself from irritation; hence smoker's cough/increased mucus; providing more work for the immune system.
·Did you know smoking is linked to infertility in women and is linked to early menopause, by reducing oestrogen levels? This change in hormone levels is detrimental to bone health; smoking can reduce bone health by up to 25%.
Women who smoke are at greater risk of developing osteoporosis.
Caffeine is not only contained in coffee: ·Apart from coffee, caffeine is contained in soft drinks such as cola and many sports/energy drinks and chocolate.
Caffeine can have a powerful effect on the heart muscles; drinking just one cup of coffee can produce an increase in blood pressure.
·Caffeine increases production of stimulating hormones dopamine and adrenaline.
The more caffeine you consume, the less sensitive the body and brain become to their effects, so you need increasing amounts of caffeine to produce them and achieve the same effect.
Sound familiar? ·Regular and decaffeinated coffees contain benzoic acid; a toxic substance, which is hard to excrete and causes extra work for the liver to neutralise before trying to remove it.
An innocent cup of tea: or is it? ·As well as caffeine tea contains substances called Tannins.
If drunk with food these can reduce absorption of iron and zinc from food by 50%.
Iron is needed to transport oxygen around the body, low zinc status can compromise fertility and the immune system.
Therefore regular consumption of tea can lead to nutrient debt.
Tea, Coffee & Alcohol Linked to Dehydration: ·Tea, coffee and alcohol are also diuretics: they encourage fluid loss from the body.
The body is composed of 2/3rds water.
If levels drop a wide range of health issues can occur i.
e.
constipation, fluid retention, digestive issues and premature skin ageing.
Apart from making me drunk, how does alcohol affect my health? ·We all know alcohol drunk in excess is not good for us; recommended daily amounts are 2 to 3 units for women and 3 to 4 units for men.
Alcohol is a poison, causing additional work for the liver to neutralise before excretion.
·As well as being a key detoxifier, the liver stores glucose for future use and balances hormone levels; if it becomes over-worked by detoxifying alcohol it can't carry out its other key functions effectively.
The risk of liver disease rises in proportion to the amount of alcohol consumed.
·Alcohol is closely related to another stimulant sugar, so has the potential to imbalance blood sugar levels.
Alcohol contains no nutritional value and actually uses up stores of B vitamins, vitamin C and magnesium during its digestion.
As with sugar any excess is stored as fat.
·Alcohol is an "anti-nutrient", inhibiting nutrient digestion by reducing digestive juices.
What Can I Do To Improve My Health? ·Ask yourself why you feel the need to stimulate yourself through consuming tea, coffee, alcohol and smoking.
If you identify and address what is causing your energy lows you won't need to artificially stimulate yourself.
If you are eating the right kind of foods that provide energy in a sustainable form, then energy levels should improve.
(See article on Obesity & Diabetes for explanation of slow releasing foods and how to improve diet.
) ·GRADUAL reduction of stimulants (in order to avoid withdrawal symptoms), will certainly help to improve health by improving overall nutritional status, reducing the risk of high blood pressure, heart disease and blood sugar imbalance.
·Non-caffeine containing Alternatives to tea are redbush (rooibosch) which is packed full of vitamins and minerals, valerian tea has well-known calming properties, white tea (although containing small amounts of caffeine also contains a range of antioxidant vitamins) and a wide range of fruit and herb teas.
Alternatives to coffee are chicory/barley blends available from health food stores/some supermarkets.
·Re-hydrate: improve fluid levels that stimulants have reduced.
Alternative teas and coffees suggested above will also help improve fluid levels.
Aim to gradually increase water consumption to 1.
5 to 2 litres (3 to 4 pints) daily (this is approximately what your body uses up each day).
·Improve antioxidant status: Increase seasonal dietary sources of protective vitamins A, C and E and mineral zinc by regular consumption of brightly coloured fruit and vegetables i.
e.
squash, sweet potato, carrots, fresh parsley, broccoli, turnips, brussel sprouts, avocado, olive oil, green leafy vegetables, un-salted nuts and seeds.
·Skin brushing: As well as the liver the skin is a major excretory organ; skin brushing can stimulate the immune system and help remove toxins via the skin, so putting less stress on the liver.
Before showering/bathing, using a natural bristle brush start at the feet.
Brush upwards in long strokes.
Brush all over the body, avoiding delicate parts, always brushing towards the heart.
·Deep Breathing: This technique can be useful for de-stressing.
Stress creates excess acidity, creating imbalance as the body functions most efficiently when slightly alkaline.
Deep breathing helps to re-alkalise the body.
Breathe in slowly through the nose to a count of 5, holding for a couple of seconds and exhaling slowly through the mouth, repeat for 10 to 15 times.
·Acupuncture/Hypnotherapy have been shown to be effective for giving up smoking.
Unfortunately nicotine patches and gums can also become addictive! Juicing: An Excellent Way To Boost Antioxidant Levels: Juicing releases all the nutrients and enzymes contained in the fruit and vegetables and breaks down the fibre.
These are therefore easily digested and an excellent way to top up antioxidant levels, providing good sources of vitamins A, C and zinc.
(A wide range of reasonably priced juicers are widely available to purchase and most are dishwasher safe) Carrot, Apple, Cucumber & Ginger Juice: 2 large carrots 2 apples ½ cucumber 2 inch thick piece of fresh ginger Wash all ingredients before juicing.
Juice all ingredients, mix and drink! (drink within 20 minutes of juicing as enzymes can be easily destroyed by exposure to the air).
Sources: The Miracle of Magnesium, Carolyn Dean The Nutritional Health Handbook for Women, Marilyn Glenville Encyclopaedia of Nutritional Supplements, Michael Murray References: Campbell.
J.
M.
and Harrison, "Smoking and infertility", Medical Journal of Australia, vol.
1 (1979), pp.
342-2 Jick,H.
et al, "Relation between smoking and age of natural menopause", The Lancet, vol.
1 (1979), pp.
1345-5
