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

PAIGE@MYNSP.COM HEALTH@DEBKITT.COM

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, CNHPwww.NaturalHealthAnswers.comPaige@mynsp.com303-757-8673

Deb Kitt, N.D., CNHPwww.DebKitt.comHealth@debkitt.com303-678-5444