Managing Stress And Anxiety
Whether it’s juggling work and family, dealing with financial pressures, managing school work, or simply navigating the uncertainty of the world around us, stress and anxiety can take a toll on our mental well-being. When we leave our stress and anxiety unmanaged, it becomes chronic and can negatively impact every aspect of our health. Chronic stress and anxiety have become all too common, affecting not only our emotional state but also our physical health, relationships, and overall quality of life.
But amidst this chaos, there is hope. It’s possible to find a sense of serenity, even in the face of chronic stress and anxiety.
*These suggestions are not intended to replace appropriate professional advice. Please check labels for contraindications and check with your pharmacist if you are on prescription drugs. These suggestions are based on over 40 years of customer experience at Jo Anne’s Place.
A holistic approach to health requires a look at all areas of life. Make a few changes at a time. Each is a variable in your favour giving you an opportunity to find balance.
Diet
- Drink 7-10 glasses of filtered or spring water. Avoid chlorine.
- Eat a diet of 75-80% alkaline forming foods. People whose systems are too acidic are more susceptible to depression and anxiety. Chart available.
- Organic foods are the safest way to nourish yourself – a wise investment!
- Rely on fruits, vegetables, raw nuts and seeds, beans, legumes, and whole grains as diet mainstays. Eat wheat only if sprouted.
- Combine foods for optimum digestion: fruit on an empty stomach 30 minutes before other foods – starches need base secretions and animal products need acid. They should be eaten at separate meals.
- Eat complete protein no later than lunch for better assimilation of amino acids.
- Studies show that regular use of fermented foods has a positive impact on mood (Gut-Brain Connection).
- Have 1-3 tablespoons ground flax for fibre, fatty acids, and hormone balance.
- 1-2 tsp apple cider vinegar and raw honey (optional) in water with meals improves digestion, pH, and regulates blood sugar.
Cook gently. High heat generates acrylamides and advanced glycation end products.
Basic Supplements - elevate nutrition from adequate to optimum
Chronic stress and anxiety can cause serious imbalances in the body’s gastrointestinal, endocrine, cardiovascular, and nervous systems. Taking supplements can help offset these imbalances and the deficiencies they cause, therefore improving many symptoms of stress and anxiety.
- Bio-Strath – a staff favourite! Studies in Europe show it reduces anxiety, improves stress tolerance, and corrects pH.
- Vitamin C – anti-inflammatory, reduces anxiety and fatigue.
- Vitamin D - 8,000 IU for one month then reduce to upper limit of 4,000 daily - anxiety and depression are associated with a deficiency.
- Omega 3 fatty acid – a deficiency is associated with depression.
- Magnesium – calming, alkalizing, promotes better sleep.
- Probiotics daily - promote immunity, better digestion and correct pH.
Special Care
For short term or intermittent use, try one or two on their own or in combination and assess.
- Rhodiola - effectively relieves stress and mental fatigue. Helps with depression.
- L-Theanine can elevate levels of GABA, dopamine, and serotonin, which promote relaxation and reduce anxiety
- Holy Basil tea lifts the heaviness of anxiety and promotes a feeling of wellbeing. In India, it is revered as the Mother of all Herbs.
- There are several homeopathic remedies that can help with specific symptoms of anxiety. Ask a staff member to help you select the best remedy.
Additional Suggestions
- Keep all pathways of elimination free of congestion. Dry body brush to open skin pores and encourage lymphatic flow. Take sufficient magnesium and vitamin c to keep bowels moving easily. The cleaner your system the more balanced you will feel.
- Fresh air, sunshine, and pleasurable exercise feel good and relieve stress! Breathe deeply, exhale thoroughly. The lungs are a pathway of elimination.
- Keep a journal to record and honour your feelings. Sometimes simply identifying worries makes them less ominous and more manageable.
- Anxiety is first experienced somewhere in the body. It's our fight-or-flight response activating. Sit quietly and identify where you “feel” anxiety. Let your attention rest on that area and slowly breathe in, hold for a few seconds then breathe out letting it go. With practice you can do this anywhere, anytime.
Remember that you are not alone and make sure to reach out for help if your feelings become too overwhelming. There are resources available to you.
THE WELLNESS ON PURPOSE PROGRAM
Did you know that ‘reducing’ stressors is not always the best answer to managing stress? Because life is unpredictable and stressors can arise from out of nowhere, it’s important to have tools that allow your body to ADAPT during times of stress.
In Pillar 3 of the Wellness on Purpose Program, we focus on different types of stress, the impact of chronic stress on the body, and ways to adapt when experiencing symptoms of stress.
This pillar of the program will be led by wellness experts including a Nutritionist, Registered Social Worker, Massage Therapist, Yoga Teacher, Registered Kinesiologist, and Breathwork Facilitator.
The program is FREE, self-paced, and completely online. Start managing your stress today!
*Please note that this information is not intended to replace the advice of health professionals. Please check with your practitioner and/or pharmacist if you take prescription medications.
*Revised December 2024
Visit a Jo Anne’s Place location today to speak with our knowledgeable staff about your nutrition and supplement needs!
All products mentioned are available in-store.
What is Shilajit? Shilajit is a sticky substance found in the rocks of the Himalayas. It develops over centuries from the slow decomposition of plants and is commonly used in Ayurvedic medicine. It is known for boosting energy, testosterone and preventing cognitive decline. What Are the Benefits of Taking Shilajit? Testosterone: Taking shilajit may improve testosterone levels in men. In one clinical study , half of the participants were given a placebo, and half were given a 250 milligram (mg) dose of purified shilajit twice a day. After 90 consecutive days, the study found that participants receiving purified shilajit had a significantly higher testosterone level compared to the placebo group. Fatigue: Naturally boosting your body’s mitochondrial function with shilajit supplements may help improve energy levels. Since shilajit is rich in fulvic acid, a strong antioxidant, and anti-inflammatory, it may also protect against free radicals and cellular damage. As a result, regular use of shilajit may contribute to longevity, a slower aging process, and overall better health. Menopause: During menopause, many females can begin to lose bone mass, making bones weaker. Taking Shilajit supplements daily may help postmenopausal women with bone mass loss improve their bone mineral density. Prevent Cognitive Decline: The fulvic acid in shilajit contributes to cognitive health by preventing the accumulation of tau protein. Tau proteins are an important part of your nervous system, but a buildup can trigger brain cell damage. How To Use Shilajit Shilajit is available in powder, capsule and liquid forms. For powder use, simply add a 1/4 tsp to a glass of water or milk and consume, for liquid use, same thing just dissolve a small drop into your drink. For capsule use, take the capsules with food. Options in Our Store
Celebrate Canada with these wholesome and festive recipes. They're fun and full of nutritious ingredients - great for all ages!
Whether you're a die-hard matcha lover, enjoy the occasional matcha, or are trying it for the first time - an iced matcha latte is a great place to start. Especially in the summer heat, an iced matcha latte is a great way to get a caffeine boost while staying cool - and avoiding that post-coffee crash. Did you know? Matcha doesn't give you the caffeine jitters or crash because it contains L-theanine, an amino acid that promotes relaxation and counters the stimulating effects of caffeine! Here are 3 ways to enjoy an iced matcha latte this summer: Traditional, Whipped, & Strawberry!
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Carrot ribbon salads are going viral on TikTok again! These went around a few years ago and are making a comeback thanks to creator @cassyeungmoney . Raw carrots are great for immune function, digestive health, and vision - they are packed with antioxidants! See our take on the recipe below:
Looking for a wholesome breakfast, snack, or dessert that's as nourishing as it is delicious? Chia pudding is a true superfood staple. It's easy to prep, endless customizable, and packed with fibre, omega-3s, and plant-based protein. We're sharing 3 flavourful twists on chia pudding: Chocolate, Strawberry Matcha, and Berry Dragonfruit - all are vegan!
When the summer sun is high and you're craving something cool, refreshing, and tangy, this Razzleberry smoothie is the answer! With juicy raspberries, creamy banana and coconut milk, and a splash of zesty lime, it's a vibrant combination of sweet and tart. Plus, chia seeds add a little boost of plant-powered energy!
Many of us can't go a day without caffeine. It has come to the point where a lot of us are reliant on it, so it's probably a good time to do a deep dive into caffeine and find out how healthy/harmful it is. What is Caffeine? Caffeine is a natural stimulant commonly found in tea, coffee, and cacao plants. It stimulates the brain and central nervous system, helping you stay alert and prevents you from feeling tired. How Does it Work? Once consumed, caffeine is absorbed from the gut into the bloodstream. It functions by blocking the effects of adenosine, which is a neurotransmitter that relaxes the brain and makes you drowsy. What Are the Benefits? Improved Brain Function As stated above, caffeine works by blocking the brain-signaling molecule adenosine. This causes an increase in other signaling molecules, such as dopamine and norepinephrine, which in turn, can benefit your mood and brain function. One review reports that after participants ingested 37.5–450 mg of caffeine, they had improved alertness, short-term recall, and reaction time. Metabolism Because of the way it affects the central nervous system, caffeine may increase metabolism by up to 11% and fat burning by up to 13%. In fact, 300 mg of caffeine per day may allow you to burn an extra 79 calories daily. This amount may seem small, but it’s similar to the average yearly weight gain of 2.2 pounds. Exercise Promotion In regards to exercise, caffeine may help the body use more fat as fuel. This can be helpful, as it allows glucose stored in muscles to last longer, which delays the time it takes your muscles to reach exhaustion. It may also improve muscle contractions and help you deal with fatigue better. May Protect Against Heart Disease and Diabetes You may have heard that caffeine raises the risk of heart disease. This is NOT true. Evidence shows a 16–18% lower risk of heart disease in men and women who drink between 1–4 cups of coffee daily. Other studies show that drinking 2–4 cups of coffee or green tea per day is linked to a 14–20% lower risk of stroke. It may also protect against diabetes. A review noted that those who drink the most coffee have up to a 29% lower risk of developing type 2 diabetes. Similarly, those who consume the most caffeine have up to a 30% lower risk. Negative Effects Like all things, there is a limit to the benefits of caffeine. Caffeine consumption is generally considered safe, although habit forming. Generally, about 400 mg of caffeine is considered to be safe. This amounts to 2–4 cups of coffee per day Some side effects of consuming too much caffeine include: anxiety, restlessness, tremors, irregular heartbeat, and trouble sleeping. Too much caffeine may also cause headaches, migraine, and high blood pressure in some individuals. Alternatives If you don't enjoy consuming caffeine or are just looking for ways to increase your energy without it, there are several exercises you can practice: Start With A Snack If a food has a low sugar index, your body will absorb it slower than it would regularly, which doesn't lead to a sudden drop in energy. Try to make it something with a combination of carbohydrates, fats and proteins. Carbs will provide quick energy and the fat and protein will keep you full and stop your body from burning energy too fast. Certain greens like spinach. collard greens or chards can also help you avoid an energy slump. Foods like these are naturally high in fiber, which can aid with glucose absorption and helps your blood sugar levels stay steady. Exercise Exercise, can be a great energy booster, even if it's just a simple walk. When you exercise, the cells in your body indicate that they need more energy. Our bodies are able to rise to the occasion and provide us with more. It can also trigger norepinephrine, which is a chemical in your brain that helps you feel awake and alert. Take a Power Nap A 20-minute nap is the perfect time to get the restorative benefits of the first couple of stages of sleep. Note that you should be careful napping for more than 20 minutes as it can lead to grogginess. Also, avoid napping later in the day as it may disrupt your sleep cycle. Do not rely on naps to make up for a full good night's sleep. Types of Caffeine Different From Coffee Caffeine isn't just in coffee, it's in a whole bunch of other food and drinks as well like: Coca Beans and Chocolate: Just like coffee beans, cocoa beans naturally contain caffeine. This means that all foods containing chocolate have some form of caffeine in them. 100% cocoa chocolate: 240 mg of caffeine — the equivalent of 2.5 cups of regular coffee Bittersweet chocolate (55% cocoa): 124 mg of caffeine Milk chocolate (33% cocoa): 45 mg of caffeine — around the amount of caffeine in a cup of black tea Green Tea: Green tea is a natural source of caffeine, providing about 30–50 mg of caffeine per 8-ounce (240-mL) serving, depending on the age of the leaves used. Gum: Gum is a soft, rubbery substance that has caffeine added to it during production. Some brands can provide up to 50 mg of caffeine. Conclusion Caffeine is not as harmful as you might think and actually has a lot of benefits associated with it. Like all things, it should be used in moderation as too much caffeine can cause side effects like: headaches, migraines and high blood pressure. But if you're feeling tired, you should be fine consuming a little bit of caffeine. It's best to stay alert and awake!
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