7 Keys to Improve Your Health by Reducing Stress
Relax to the Max
PAIGE RENNEKAMP, CNHP DEB KITT, CNHP, TRADITIONAL N.D.
WWW.NATURALHEALTHANSWERS.COM WWW.DEBKITT.COM
[email protected] [email protected]
303-757-8673 303-678-5444
DISCLAIMER: THE FOLLOWING PRESENTATION IS NOT MEANT TO DIAGNOSE, CURE OR PRESCRIBE.
Definition of Stress
A mentally or emotionally disruptive or upsetting condition occurring in response to adverse external influences and capable of affecting physical health, usually characterized by increased heart rate, a rise in blood pressure, muscular tension, irritability, and depression.
Stress Begins with Perception
Stress chemicals are released whenever the brain perceives a stressful experience (whether real or imaginary)
Change your perception and you change your stress level
There are 3 Stages of Stress
Stage One: Alarm Phase Stage Two: Resistance Stage
Stage Three: Exhaustion Stage
Alarm Phase
Medulla in brain triggers the sympathetic nervous system
Hypothalamus and pituitary release ACTH to stimulated the brain cortex
Resistance Stage
Person resists causes of stress
Nutrients start to become depleted, glands weaken
Person feels chronically stressed, starts to tire
Exhaustion Stage
Nutrients become depleted
Adrenals become exhausted resulting in low levels of DHEA and cortisol
Person feels “burned-out”
Stress is Regulated by Chemical Messengers from the Nervous And
Glandular Systems
The Nervous System Creates the initial, but short-lived reactions to stress
The Glandular System creates the longer lasting reactions to stress
Seven Keys to Stress-Less
1. Breathe Deeply
2. Avoid Caffeine and Other Stimulants
3. Avoid Sugar and Other Simple Carbs
4. Exercise Regularly
5. Feed Your Nerves
6. Supplement with Adaptagens and Nervines
7. Practice the Relaxation Response
Stress-Less Key #1Breathe Deeply
The diaphragm is the only muscle in the body that is under both conscious and unconscious control
Learn to pay attention to your breath and you can learn to soothe your own nervousness, fears, anxieties, etc.
Breathing Pattern for Relaxation is Slow Deep and Even
Benefits of Deep Breathing
Relieves pain and reduces inflammation
Alkalizes the pH
Centers the emotions
Calms the sympathetic and activates
parasympathetic nerves
Pumps the lymphatics
Stress-Less Key #2Avoid Caffeine and Other Stimulants
Adrenal Stimulants
Coffee
Tea
Cola drinks
Guarana
Chocolate
Constantly stimulating the adrenal glands causes faster
nutrient depletion
Creates an acid pH environment
Coffee alone can cause adrenal exhaustion
Stress-Less Key #3Avoid Sugar and Other Simple Carbs
Why are Simple Carbs Bad
for the Adrenals?
Adrenals perceive low blood sugar as a threat and kick
into gear to bring up blood sugar
When blood sugar spikes as a result of simple
carbs, it falls just as rapidly
The adrenals kick into gear to bring blood sugar back up
If this happens in the middle of the night you may get a
surge of adrenaline which wakes you up and keeps you up
making it difficult to fall asleep again
Stress-Less Key #4Exercise Regularly
What are Stress Hormones For?
They are designed to gear the body up to take physical action
That’s part of the problem with modern society –
we aren’t always able to physically act in stressful
situations
Moderate exercise helps us “burn off” stress
hormones and “unwind” from stress
Stress-Less Key #5Feed Your Nerves and Adrenal Glands
Nutrients Needed by the Nerves and Adrenals
B-Complex vitamins Vitamin C Magnesium Potassium Cholesterol & EFAs
Supplements for the Nerves and Adrenals
B-Complex
Nutri-Calm
Cellular Energy
Pantothenic Acid
Adrenal Support
Distress Remedy
Stress-Less Key #6Supplement with Adaptagens
and Nervines
Nervines help calm the sympathetic
and activate the parasympathetic nerves
-Nervine Herbs Hops Valerian Skullcap Kava Kava Passion Flower Chamomile Lobelia
Adaptagens
Adaptagens reduce the output of ACTH from the pituitary and help to reduce the output of stress hormones from the adrenal glands
Eleuthero Root Korean Ginseng American Ginseng Schizandra Suma Rhodiola Maca Gotu Kola
Specific Products to Help You Stress-Less
Nutri-Calm Stress-J Chinese Stress Relief Mood Elevator Herbal Sleep Nerve Eight Nervous Fatigue Formula Suma Combination Adaptamax Nature’s Cortisol Adrenal Support
Stress-Less Key #7Practice the Relaxation Response
Methods of Relaxation
Meditation ThetaHealing Deep Breathing Yoga EFT Tai Chi
Creating The Relaxation Response
1. Sit or lay down in a comfortable position2. Starting at your toes tense and then relax the various
muscles in your body, working your way towards the head
3. Once you have relaxed your body start breathing slowly and deeply
4. Create a single focus for your verbal mind, such as counting your breath or repeating a single word ( such as “one”) or phrase over and over again
5. This “bores” the logical (verbal) part of the brain and causes it to quiet down, allowing the intuitive (non-verbal) part of the brain to become more active
6. This changes brainwave patterns and activates the parasympathetic nerves
*Developed by Herbert Benson, MD President, Mind Body Medical Institute and Mind Body Medical Institute Associate Professor of Medicine, Harvard Medical School
Benefits of Meditation Decreases respiratory rate. It increases blood flow and slows the heart rate. Leads to a deeper level of relaxation. Good for people with high blood pressure as it brings the B.P. to normal. Reduces anxiety attacks by lowering the levels of blood lactate. Decreases muscle tension (any pain due to tension) and headaches. Builds self-confidence. Increases serotonin production which influences mood and behavior. Low levels
of serotonin are associated with depression, obesity, insomnia and headaches. Helps in chronic diseases like allergies , arthritis etc. Helps in post-operative healing. Enhances the immune system. Research has revealed that meditation increases activity of 'natural-killer cells',
which kill bacteria and cancer cells. Also reduces activity of viruses and emotional distress.
Essential Oil Recipes for Relaxation
Bath SaltsSoothing
4 drops Lavender
2 drops Geranium
1 drop Chamomile
Mix into 1/3 cup Epsom Salts
Relaxing
5 drops Bergamot
3 drops Marjoram
3 drops Lavender
Mix into 1/3 cup Epsom Salts
Adrenal Remedy4 drops pine2 drops lavender1 drop Roman chamomileCombine with a couple drops of oil and rub into adrenal reflex points (back)
Essential Oil RecipeCinnamon-Spice Holiday Mist
2 oz. Nature’s Fresh 2 droppers Distress Remedy 6 drops Cinnamon 2 drops Clove 2 drops Chamomile, Roman 5 Drops Lavender 4 drops Red Mandarin 3 drops Lemon
Combine essential oils and Distress Remedy into a 2 oz.
amber glass bottle. Next, add in the Nature’s Fresh and
shake well before using.
This formula is great to relieve holiday stress, support the
adrenals, nervous and glandular systems and to add spice to
your holiday festivities.
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Thank you for Attending “Relax to the Max”7 Keys to Improve Your Health
by Reducing Stress
We are here to answer any questions you may have about Natural Health and Nature’s Sunshine Products
Paige Rennekamp, [email protected]
Deb Kitt, N.D., [email protected]