Laughter trumps stress

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Health Tip Stretching and breathing exercises can have many health benefits including reduction of stress and anxiety. Stretching relaxes the muscles and releases built-up tension. Breathing helps to calm the nervous system and focus the mind but you must learn how to do them correctly to get the positive benefits.

The Relaxation & Stress Reduction Workbook

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As part of a diagnostic session, naturopathic doctor Eric Marsden sometimes asks his patients to list the five most important things in their life, and then list the five things they spend most time doing. Too often, the two lists don't match up.

Far too often, people focus all their attention on the things they believe they need to get done rather than the things they would rather do and in the end they feel pulled in all directions. The stress that develops is damaging to their health.

According to Marsden, stressful situations trigger strong responses in our bodies...the fight or flight response is one. In the past, it was essential to our survival, but in the modern world, stress produces a hormonal reaction that is, in most situations, unnecessary - sweating, racing heart, increased oxygen consumption, irritability, increased blood pressure and poor concentration. In addition, prolonged periods of stress can cause adrenal fatigue.

The adrenal gland is responsible for the production of a large number of hormones, including adrenaline and cortisol, the hormones behind the fight or flight response, and chronic stress response. When we are initially stressed, our body releases adrenaline, but if we are never afforded the opportunity to relax or if we are constantly exposed to stressful situations, then our body begins to release increasing amounts of cortisol. Ultimately, this can lead to a decrease in energy, increased fat storage and overall hormonal imbalance, among other side effects.

The remedy? Marsden's first prescription is laughter. He tells his patients to add some joy and laughter and happiness to their week. They should make a point of laughing with family, watching a funny movie, or catching a comedy act. Find out what makes them laugh, he advises, and use it regularly to exercise their funny bones.

"Set aside time to laugh and heal and de-stress," he says, "and you'll be amazed at how quickly your mood seems to elevate."

Marsden also suggests patients can lighten their mood and relieve stress by breathing...proper, deep, diaphragm breathing.

Diaphragm breathing is from the belly, not the chest. If practical, find a relaxing and quiet location. Clear your mind and inhale for four seconds, using the air to expand your abdomen, relax and then exhale for six seconds while contracting your abdomen ...releasing stress along with your breath. Focus on nothing but the sensation of breathing. You will be surprised by how relaxed you will feel simply by taking five minutes every day to breathe.

In addition to laughing and breathing, botanical remedies can help relieve stress and improve mood. Valerian root, Passion Flower and St. John's Wort have all proven to elevate mood and decrease cortisol and subsequently stress.

Valerian root helps relax the nervous system, which relieves stress and aids sleep.

Passion Flower is filled with flavonoids which regulate the nervous system, thereby lowering both anxiety levels and blood pressure at the same time.

St. John's Wort has been used for centuries to improve mental conditions and today is commonly used to ease anxiety and depression. This herb, however, has been known to interact with other medications, so speak with your health care provider before starting to take it.

While these botanicals work separately to help relieve stress and improve mood, for optimal effect, use them in combination. Ask your healthcare provider or your health store for a commercial formulation that combines all three.

There are huge differences between anxiety and stress and between depression and sadness. Anxiety and depression often require medical intervention. Understand the differences to ensure you are receiving the most appropriate treatment.

Eric Marsden, BSc, ND, is a Naturopathic Doctor practicing in Richmond Hill, Ontario, and Medical Director for Pascoe Canada. He can be reached at thedoc@pascoecanada.com.

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