Archive for September, 2009
Emotional Stress
Posted by: | CommentsWe all get stressed and we all suffer from the side effects of stress. We need to remember that the emotional side effects can be just as debilitating as the physical ones.
Bach flower remedies are dilutions of flower material developed by Edward Bach, an English physician and homeopath, in the 1930s. The remedies are used primarily for emotional and spiritual conditions, including but not limited to depression, anxiety, insomnia and stress.
Here are some of the more suitable remedies for the emotional effects of stress.
Olive: The remedy for absolute physical and mental exhaustion
Elm: Take this when you are overwhelmed by responsibility
Oak: This remedy is for when you are exhausted but continue to struggle on
Wild Rose: The remedy for resignation and apathy
Agrimony: Take this for mental torment behind a brave face
Sweet Chestnut: This is for extreme mental anguish
Hornbeam: The remedy for that “Monday morning” feeling
Gorse: For hopelessness and despair
Gentian: Take this remedy when you feel discouraged, despondant or doubtful
Impatiens: For when you are easily irritated, tense and impatient
Scleranthus: The remedy for when you are unable to choose between options or when you are indecisive
Other flower essences can also help. Such as the Australian Bush remedy Black Eyed Susan; or the Inner Harmony remedy from Crystal Herbs.
Stress and Nutritional Therapy (Part 2)
Posted by: | CommentsFollowing on from the last post, here’s some more info about stress and nutrition.
How well you are nourished prior to and during periods of stress affects how well you can handle that stress. Eating plenty of fruit and vegetables, especially citrus fruits, kiwi, and red and green peppers to boost your vitamin C level.
Shellfish, liver, wheatgerm, nuts, seeds and organic poultry are all rich sources of zinc.
Nuts, seeds, beans, pulses, brown rice and green, leafy vegetables provide magnesium.
Foods rich in complex carbohydrates, such as wholemeal bread, wholegrain pasta and rice, and potatoes encourage the brain to produce serotonin, which has a calming effect on mood.
Eating breakfast will help lift your mood throughout the morning. Eating small frequent meals and snacks based around carbohydrate-rich foods will help keep blood sugar levels constant.
Avoid sugary snacks and highly processed foods, which are low in nutrients and can contribute to mood swings and tiredness by causing rapid lifts and drops in your blood sugar levels. Also avoid fizzy drinks and foods with artificial sweeteners in them, as these also stress the body.
Long-term stress can increase levels of cholesterol in the blood, leading to narrowing of the arteries, increasing the risk of heart disease and stroke, so cut back fat, particularly the saturated fats in animal products.
UNFORTUNATELY, THERE ARE NO QUICK FIXES
Can coffee, wine or chocolate help you unwind or do they contribute to the problem? Caffeine provides a quick boost but taken in excess it increases the production of stress hormones and can aggravate anxiety, restlessness and insomnia.
Drinking more than 5 or 6 cups of coffee a day can also increase cholesterol in the blood. Tannin in tea and coffee also reduces the absorption of minerals, so avoid them at meal times.
Excessive intakes of alcohol rob the body of vitamins and minerals but an occasional glass of wine will do little harm.
Scientists have demonstrated that eating chocolate can help lift your mood and relieve tension because it contains a chemical that stimulates the brain to produce feel-good hormones. But remember, the key is moderation.
ARE SUPPLEMENTS THE ANSWER?
Vitamin supplements are not a substitute for a healthy diet and, when possible, it’s always better to get your vitamins from food.
However I believe that food alone may not meet our increased requirements that occur during times of stress. I recommend taking a multivitamin and mineral supplement such as Cytoplan’s Foundation Formula.
It’s can also help to take between 200-400mg magnesium per day, particularly if you suffer with tension at the back of the neck and tension headaches. Magnesium can also help reduce high blood pressure levels.
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Stress and Nutritional Therapy
Posted by: | CommentsLife is stressful! I know, tell you something you didn’t already know!
Unfortunately, at some point in our lives, we will get stressed. This can range from little stresses such as the supermarket not having exactly what you want for dinner, to the major stresses, such as work and relationships and illness.
I have put together some tips to help deal you with both the physical and emotional stress.
First, the not-so-good news. Stress increases the risk of heart disease, stroke and high blood pressure.
It can cause either over- or under-production of acid in the stomach. Over production can cause inflammation of the stomach lining leading to acid reflux and ulcers.
Under production of acid can result in nutrient deficiencies through malabsorption and an increased risk of food intolerances.
Stress can also aggravate conditions such as food sensitivities, PMS, insomnia, asthma, IBS and migraines.
NUTRITION AND STRESS
Now for things we can do to help our bodies cope with stress.
During periods of stress it can be all too easy to forget about the nutritional value of the food we eat.
This only make matters worse as stress increases our need for certain vitamins and minerals that we aren’t getting in our diets.
This leads to an increased need for B vitamins to support the nervous system, but our ability to absorb these is reduced by the digestive disturbances caused by stress.
This combination leads to a vicious cycle of deficiencies which cause the body to get even more stressed.
Hormones released in response to stress increase the loss of magnesium from the body. Magnesium is the mineral that helps us to relax. Without sufficient levels our muscles contract more and we find it harder to unwind.
Have you ever caught a cold, after a tight deadline or burning the candle at both ends? If so you’ve experienced the close link between stress and the immune system.
Stress suppresses the immune system, reducing our resistance to colds and infections. We need vitamin C and zinc to boost our immune system, hence the need for both is greatly increased during times of stress.
Eating plenty of fruit and vegetables, especially citrus fruits, kiwi, and red and green peppers to boost your vitamin C level.
Shellfish, liver, wheatgerm, nuts, seeds, red meat and poultry are all rich sources of zinc.
Nuts, seeds, beans, pulses, brown rice and green, leafy vegetables provide magnesium.
Foods rich in complex carbohydrates, such as wholemeal bread, wholegrain pasta and rice, and potatoes encourage the brain to produce serotonin, can have a calming effect on mood.
For more nutritional guidance and information, sign up to my RSS feed.
How to Make Salads More Interesting
Posted by: | CommentsCos (romaine) lettuce
A dark green lettuce with much more betacarotene (an antioxidant) and vitamin C than paler types such as iceberg.
Tomatoes
The Spanish cherry variety provides the highest amount of heart-healthy flavonoids, according to research at Glasgow University. Tomatoes are also a great source of lycopene, a phytochemical that may lower the risk of prostate cancer.
Red peppers
They have two and a half times more vitamin C than oranges and are one of the best known sources of betacarotene, which helps immune function.
Radishes
They belong to the same cruciferous family as cabbage and cauliflower, and offer the same anti-cancer benefits. Radishes also supply reasonable amounts of folic acid and vitamin C.
Watercress
Gram for gram, it supplies as much iron as roast beef, and is a great vegetarian source of calcium, essential for strong bones. 50g watercress supplies 10 per cent of the recommended daily allowance for women.
Lollo rosso
The deep red outer leaves of this lettuce have up to 900 times more flavonoids than some other types. Flavonoids reduce heart disease risk and may lower blood pressure.
Spinach
One of the best sources of betacarotene (an antioxidant) and other carotenoids including lutein, important for healthy eyes.
Spring onions
Spring onions supply folic acid, potassium, vitamin C and betacarotene. All members of the onion family also provide important sulphur compounds believed to have anticoagulant and antibacterial qualities.
Broccoli
Rich in folic acid and vitamin C, it also provides iron and calcium. Its anti-cancer substances may be particularly effective at inhibiting bowel cancer.
Alfalfa sprouts
Tasty and packed with protein and vitamins, they are also easy to grow in jars.
Guide to E Numbers Part 5
Posted by: | CommentsHere are the next lot of E numbers.
The E number system was introduced to make it easier for manufacturers to list all the ingredients on the packaging of their goods.
The E in ‘E number’ means these numbers have been tested for safety and been granted use in the European Union.
If you are vegetarian or vegan then there are some E numbers that you should not consume and some to remain wary of unless certain of the source.
I will list the numbers, their names and any possible side effects. Contrary to popular belief not all E numbers are bad for you.
E161 Xanthophylls: No known adverse effects
E161(a) Flavoxanthin: No known adverse effects
E161(b) Lutein: Asthma, Skin irritation, Hay fever: Vegans be aware that this may not come from a vegan source
E161(c) Cryptoxanthin: No known adverse effects
E161(d) Rubixanthin: No known adverse effects
E161(e) Violoxanthin: No known adverse effects
E161(f) Rhodoxanthin: No known adverse effects
E161(g) Canthaxanthin: No known adverse effects: Vegetarians and Vegans be aware this may not come from a plant source
E162 Beetroot Red (Betanin): No known adverse effects
E163 Anthocyanins (Schultz 1394 and 1400): No known adverse effects
