What To Do About Stress. By Niraj Naikd3bg4fkc00gz5m.cloudfront.net/.../Whattodoaboutstress.pdf · What To Do About Stress. By Niraj Naik. 2 Niraj Naik Medical Disclaimer: ... advice

1Niraj Naik http://www.NirajNaik.com

What To Do About

Stress.

By Niraj Naik

http://www.NirajNaik.com/


Medical Disclaimer:

While the information in this book was prepared to provide accurate information regarding

topics related to general and specific health issues, the information contained in the Site is

made available with the express understanding that Niraj Naik is not dispensing medical

advice and do not intend any of this information to be used for self diagnosis or treatment.

IF YOU HAVE ANY QUESTIONS OR CONCERNS ABOUT YOUR HEALTH AND BEFORE

STARTING OR STOPPING ANY TREATMENT OR ACTING UPON INFORMATION CONTAINED IN

THIS BOOK, YOU SHOULD CONTACT YOUR OWN PHYSICIAN OR HEALTH CARE PROVIDER.



About The Publisher

Niraj Naik, has had a roller coaster ride through a multitude of life and entrepreneurial experiences.

In early 2010 he was finally diagnosed with ulcerative colitis due to a very stressful period in his life and had previously suffered from its symptoms on and off for several years.

Using a combination of natural treatments and following the principles of Ayurveda he has finally broken free from the burdens of this illness and is currently still in remission without requiring medication.

This has allowed him to completely reinvent his life and discover a new passion for helping others to do the same.

The stress of modern living is what he believes is the real cause of disease and bad health. The treatment begins with a change in perception, that your illness is a gif and not a burden.

He still enjoys making music with his new band called amAya and is co-founder of some of the most popular meditation music websites online.

http://www.AlphaMindSystem.com

http://www.AmayaSounds.com

http://www.TrypnauralMeditation.com

email: [email protected]


http://www.TrypnauralMeditation.com/

http://www.AmayaSounds.com/

http://www.AlphaMindSystem.com/


Table of ContentsAbout The Publisher............................................................................................................................. 3Introduction...........................................................................................................................................4What Happens During Stress?.............................................................................................................. 5What Happens During Unhealthy Stress?............................................................................................ 6My Professional Experience Of Dealing With Stress...........................................................................7Methods Of Reducing Stress:............................................................................................................... 8Introducing: The Alpha Mind System................................................................................................ 12How To Reduce Stress Through The Ancient Science Of Healing Called Ayurveda:........................13



Introduction

I am a pharmacist and have worked as a natural health consultant to several large blue chip companies, and dare I say it, including Walmart, where I have seen all kinds of people suffering from stress, insomnia, phobias and depression.

Working in a cubicle environment myself for many years, I know the stress and negative health impact involved with such a lifestyle.

In our busy modern day world, most people tend to neglect the importance of unwinding and letting go of stress every now and then.

But relaxing the mind and body can bring you many benefits, which you can discover yourself once you learn about how music, meditation and brainwave entrainment can be very powerful techniques for reducing stress that only require a few minutes a day to work.

It is much easier to understand their true benefits when you first understand what happens during stress in your mind and body.

What Happens During Stress?

First it is important to understand the difference between the two different types of stress:

Healthy Stress also known as Eustress:

This is beneficial stress inside the body that leads to positive outcomes when done in moderation.

• Enjoyable exercise

• Massage

• Sauna

• Roller coaster rides



Unhealthy Stress (has two different types):

Emotional:

• Job dissatisfaction

• Financial Worries

• Lack of sleep

• Bullying

• Social dislocation / separation from normal communities such as in Emigrant Asians, Native Americans and Aborigines in Australia who together have the highest rates of heart disease in the world.

Physical:

• Steroid use

• Stimulant drug abuse

• Excessive caffeine

• Excessive refined sugar intake

• Excessive refined salt intake

• Diseases such as Diabetes

• Smoking

What Happens During Unhealthy Stress?

Your body produces special hormones that serve important functions during a response. The release of stress hormones is controlled by the hypothalamus and your pituitary gland together in unison.

Under stress:

The hypothalamus signals your pituitary gland to release hormonal messengers to your adrenal glands to release adrenaline and cortisol.

This is known as the HPA axis.



You have two different divisions to your nervous system – sympathetic and parasympathetic neither of which is under your conscious control.

Sympathetic deals with “Flight or Fight”

• Speeds up your heart rate

• Redirects blood flow away from your gut and to your muscles

• Stimulates your liver to release glucose so higher blood glucose levels

• Triggers the release of various blood clotting factors

Parasympathetic however does the opposite and relaxes you:

• Helps you to get ready to eat

• Digest food

• Store energy

These two nervous pathways govern homeostasis – your bodies natural balance mechanism. When you are under prolonged stress this function goes out of sync resulting on all the major problems caused by long term stress and a dysfunctional HPA axis.

Consequences of a dysfunctional HPA axis:

Cushing syndrome is one extreme example of a body under extreme stress causing the HPA axis to go completely out of sync and produces excess cortisol.

Result is:

• Increased visceral fat

• Diabetes

• Heart disease

This is a common character trait of people under stress these days with the visible potbelly, type 2 diabetes and other chronic diseases.

Depression is another example of an initiator of HPA axis dysfunction:



“There is compelling evidence for the involvement of the HPA axis abnormalities in depression.”

Kunugi H et al Neuropsychopharmacology January 2006

Smoking is also proven to disrupt the HPA axis, although not as chronic in its effect as depression.

My Professional Experience Of Dealing With Stress

I would like to go back to my own experiences as a pharmacist when performing medicine use reviews

What was interesting is that with the patients who had one or more risk factors such as high blood pressure or existing disease, nearly every single one of these patients complained of feeling under stress, either from an emotional trauma previously in their life such as divorce, or working long hours, not sleeping properly and eating the wrong foods.

Now what I did that I believe was different from what they were normally used to, was that I actually took a little bit of time to listen to their problems.

Then I offered solutions, usually in the form of a little shopping list of things to buy that would help them that they could easily find from their local supermarket, such as healthier food and drinks.

Many consumed large quantities of fizzy drinks so I suggested a few healthier swaps they could make.

I would also direct them to website with more information that could help them fit exercise into their lives more easily, be able to cook healthier meals and this is the biggy,

I would recommend they take up Yoga, Meditation and listen to music that would help them to relax more.

Those who followed through on my advice reported feeling much better and some even came off their medications completely as a result.



Here is some more evidence of the power of yoga at reducing harmful effects of stress:

A study, published in Journal of The Association of Physicians of India (JAPI), establishes the reversibility of heart disease through yoga. Study was on angiographic ally proven CAD patients, of whom 71 formed the study group and 42 the control group. And the results proved that the serum total cholesterol levels had reduced by 23.3%, disease had regressed in 43.7% and progression was arrested in another 46.5% of the patients. Some marked improvements were noticed in anxiety levels of patients. Controlled yoga combining calming and stimulating measures resulted in reduced serum cholesterol, LDL and triglyceride levels.

Methods Of Reducing Stress:

Medication For Stress?

If you go to your doctor with stress related symptoms such as hypertension, high cholesterol or depression, you will often be rushed away with a prescription for a drug, or a cocktail of drugs!

These are some commonly prescribed drugs for stress related conditions:

• Beta blockers like atenolol for lowering blood pressure,

• Statins like simvastating for lowering cholesterol,

• Antidepressants like Prozac for depression,

• Anti-anxiety/muscle relaxants like Diazepam (Valium) or Xanax for anxiety

• Sleeping pills like Zopiclone for insomnia

Medication like those listed above merely acts like applying ice on the bruise.

Medication never treats the cause or source of the problem.

If you keep banging your head on the wall, it doesn’t matter how much ice you apply, your bruise will just get bigger and bigger!

So it is essential that if you are on long term medication to be concerned making lifestyle changes so that you are no longer dependent on them.

Drugs are also not smart, they cause a whole list of side effects due to their inability to adapt to the exact requirements of an individual.



Your body is actually a natural pharmacy and has the ability to produce natural versions of all of the drugs listed above in the exact 'smart' doses that your body needs.

In some cases when your body has been under stress it can go off balance and lose its ability to produce these natural medicines in the doses that it needs.

There are very safe and natural solutions that can help rebalance and harmonize your body without you being dependent on medication for the rest of your life, also saving you and the government a lot of money that could be better spent elsewhere!

Yoga

Yoga is becoming a widely popular method of not only staying fit, but also unwinding and relaxing both the mind and body.

Many studies have shown how the positive benefits of yoga produces beneficial alpha brainwaves that is associated with stress reduction.

“Decrease in serum cortisol during yoga exercise is correlated with alpha wave activation.” Kamei T, Toriumi Y, Kimura H, Ohno S, Kumano H, Kimura K.

Source: Shimane Institute of Health Science, Izumo, Japan.

http://www.ncbi.nlm.nih.gov/pubmed/10883793

Yoga has also been shown clinically to lower blood pressure naturally;

Among traditional lifestyle modifications, yoga is a low-cost, simple to administer, nonpharmacological, popular behavioural intervention that can lower blood pressure in pre-hypertensive HIV-infected adults with mild-moderate CVD risk factors. Cade WT et al

Source: Department of Medicine, Washington University School of Medicine, 4940 Parkview Place, St Louis, MO 63110, USA.


Exercise

Light aerobic exercise done on a daily basis of 30 – 45 mins





consisting of simple body weight exercise routines or taking a walk does wonders for lowering stress.

Here are some simple exercise routines that you can do from the comfort of your own home, without needing to go to the gym ever!

No Need For The Gym – Home Workouts! (right click and choose 'save file as')

Aerobic exercise reduces blood pressure in both hypertensive and normotensive persons. An increase in aerobic physical activity should be considered an important component of lifestyle modification for prevention and treatment of high blood pressure. Whelton SP et al

Source: Tulane University, New Orleans, Louisiana 70112, USA.


Green Tea/L–Theanine

Green tea is a widely enjoyed drink and has found a replacement for coffee and normal tea due to its higher nutrient content and mood lifting effects.

The mood enhancing benefits of green tea are actually related to an amino acid known as L--Theanine.

Many studies have shown this substance can now be isolated and made into a supplement. It is a great natural booster of your natural benefical alpha brain waves that are associated with a relaxed mental state.

Users experience a much more focused and alert mind, finding it easier to manage stress and get things done.

L--Theanine has this effect by boosting your natural production of the mood-- enhancing neurotransmitter dopamine.

I personally take L--Theanine and have to say it is a very effective remedy for my fairly scatty mind!

It is also a natural antidote to the harmful side effects of caffeine. Green tea still has high caffeine content, but you never feel its side effects, unlike coffee, coke or energy drinks.


http://alchemymeditations.s3.amazonaws.com/BellyFat/nogymhomeworkouts.pdf



More research is being done and in the future L--Theanine may be used as an alternative to Ritalin, a treatment for pre--menstrual tension and even a way to control high blood pressure.

Music and sound therapy

Listening to music may benefit patients who suffer severe stress and anxiety associated with having and undergoing treatment for coronary heart disease.

A Cochrane Systematic Review found that listening to music could decrease blood pressure, heart rate, and levels of anxiety in heart patients.

The researchers reviewed data from 23 studies, which together included 1,461 patients. Two studies focused on patients treated by trained music therapists, but most did not, using instead interventions where patients listened to pre-recorded music on CDs offered by healthcare professionals. Bradt J, Dileo C

Source: Cochrane

http://summaries.cochrane.org/CD006577/music-to-reduce-stress-and-anxiety-for-coronary-heart-disease-patients

How Brainwave Entrainment Meditation Reduces Stress and Improves Well Being

Around 80% of all illnesses are due to prolonged stress and a dysfunctional HPA axis.

When we are in beta or gamma state for too long a period, we experience stress and brainwave entrainment meditation can help to bring you into states where your bodies balance is restored.

Just like exercise the beneficial effects of restoring your balance through meditation and using brainwave entrainment lasts even when you have stopped doing it.

With continuous use of the therapy you actually become better able to cope with stress when it is thrown at you in your daily life. Your stress “threshold” raises as your body become more in control of its HPA axis.

Recent studies have looked at the neurochemistry of meditation. Meditation has been shown to





increase serotonin production. Serotonin is an important neurotransmitter and neuropeptide that influences mood and behaviour in many ways.

Drugs such as Prozac chemically increase levels of serotonin in your brain to treat depression. Low levels of serotonin have been linked to a variety of disorders.

For example, conditions associated with low serotonin levels include: depression, obesity, insomnia, narcolepsy, sleep apnea, migraine headaches, premenstrual syndrome, and fibromyalgia.

Meditation has also been associated with increased melatonin availability. Melatonin is also an important neurotransmitter and neuropeptide that influences mood and behaviour. It is derived from serotonin.

Melatonin has been linked to regulation of sleep, and early research indicates it may have anti-carcinogen and immune system enhancing effects.

Clinical Evidence For The Benefits Of Meditation

Research by Dr Vincent Giampapa, MD, Former President of American Board of Anti-Aging Medicine, New England Journal of Medicine

Dr Giampapa suggested that brainwave entrainment “dramatically” affects the production of three hormones directly related to longevity of life and overall well-being; cortisol, DHEA and melatonin:

1) Cortisol is found in the adrenal glands and impacts learning and memory, as too much of it is bad for us and causes stress. This is reduced by binaural beats

2) DHEA is used as a “source ingredient” for virtually every “good hormone” the body needs, and helps our immune system. This is increased by meditation and brainwave entraiment sessions

3) Melatonin is the chemical produced during deep, natural sleep. Having lots of DHEA and melatonin is good for us. This is increased by brainwave entrainment using binaural beats.

Research by Dr Margaret Patterson & Dr Ifor Capel, Marie Curie Cancer Foundation Research Department:



“Brainwave Entrainment which take the user into the Alpha brainwave state aids production of serotonin, a hormone which increases relaxation and eases pain.”

Introducing: The Alpha Mind System

Over the past year I have been using a new style of brainwave entrainment meditation technology that I produced with Dr Mrigank Mishra.

This combines music and brainwave entrainment into a single session with guided hypnotic vocals recorded by world renowned Dr S.S Surenthiran who has a long experience with helping people overcome stress related disorders.

The Alpha Mind System is a meditation program designed to take you into the stress relieving brainwave states. It is also designed to stimulate your natural production of the beneficial tryptamines, serotonin, melatonin and DMT (dimethyltryptamine).

It is widely enjoyed by users all around the world, from yoga teachers, reiki masters, corporate executives, actors, musicians and even by USA Army officers as a way for them to combat stress.

To find out more and to download a free copy of my book 'Unlock The Power Of Your Alpha Mind' including a free sample of the system in action please visit:

http://www.AlphaMindSystem.com

You will also be able to read the many testimonials from my users of their experience of its benefits.

How To Reduce Stress Through The Ancient Science Of Healing Called Ayurveda:

I am very passionate about Ayurveda and its amazing simplicity in helping you to combat stress and


http://www.alphamindsystem.com/

http://www.AlphaMindSystem.com/


prevent illness. In India where Ayurveda originates, the front line treatment for disease is focused on lifestyle changes involving diet, massage, herbs and exercise.

In the West however the focus is in most cases on the use of drugs, with potential disastrous consequences.

Drugs are also used in Ayurveda, and although can be miracle lifesavers in certain situations, they are used instead as a very last resort when nothing else works.

If you want to learn more about Ayurveda, then please download my very special free gift for saying thanks for supporting what I do and deciding to join my newsletter.

The Ancient Indian Science Of Healing - How To Balance Your Doshas (right click and choose 'save file as')

Look out for some more useful stress busting, mind power enhancing tips and tricks soon!

Peace & blessings

Niraj x

Visit http://www.NirajNaik.com to get access to lots of information and products that

will help you discover how to rebalance your dosha’s, and reach optimum mental and

physical performance using the ancient medical science of Ayurveda.

Visit http://www.NirajNaik.com/products to find a list of products for helping you live

a more stress free and self fulfilling life!

I also run mentoring programs in several areas of business, health and personal


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development

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What To Do About Stress. By Niraj Naikd3bg4fkc00gz5m.cloudfront.net/.../Whattodoaboutstress.pdf · What To Do About Stress. By Niraj Naik. 2 Niraj Naik Medical Disclaimer: ... advice