Stress Management Tips from Dr. Alexandra Triendl

The entire autonomic nervous system (and through it, our internal organs and glands) is largely driven by our breathing patterns. By changing our breathing we can influence millions of biochemical reactions in our body, producing more relaxing substances such as endorphins and fewer anxiety-producing ones like adrenaline and higher blood acidity. Mindfulness of the breath is so effective that it is common to all meditative and prayer traditions.

Breathe…..focused deep breathing 10 minutes 2 x day. This will help you.

Challenge your negative thinking. By changing your attitude you change your life experiences.

Vitamins: Vitamin B’s are depleted when you are stressed. Magnesium is a great muscle relaxant. Take Epsom salt baths (magnesium sulfate) 3-4 cups in a bath for 30 minutes to help relax muscles.

Exercise: even a 30 minute walk a day can greatly reduce depression and anxiety

Herbs: valerian, passionflower, Melissa officinalis, kava, scutellaria lateriflora- all these are well researched for anxiety

Can buy dried herbs- put 2 tablespoons in boiling water, let steep for 30 minutes and drink throughout the day. This will help keep the nervous system calm.

Diet: reduce sugar, caffeine and simple carbohydrates (bread,pasta,rice, muffins, pastries, cookies) these actually stimulate the nervous system Too much coffee- stimulates adrenaline!

Blood sugar- keep it stable. Many people who experience anxiety or high stress levels also have low blood sugar throughout the day.

Eat protein at every meal or every 3-4 hrs. Good source of protein: fish, chicken, chickpeas ,lentils ,beans, nuts and seeds, yogurt

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