10 Ways to Relieve Stress Naturally

As a doctor, I get a lot of health questions both in my practice and in my email inbox. Today, I found one that I felt was particularly compelling, which I’d like to share with you.

Hi, Dr. Manny, can you please tell me some natural remedies for stress? – Shideh

Holidays can be a stressful time for anybody, especially in today's day and age, with all the problems Americans are facing in this difficult economy. More and more people are suffering from negative stress. Negative stress takes a toll on our daily lives and our health and can lead to high blood pressure, obesity, heart disease, anxiety and depression, among other problems, so I feel this question is very appropriate.

Rest assured, there are many things you can do before you run out to get a pill. Here’s a list of some of the most effective natural stress reducers.

1. Passionflower

While passionflower has long been considered a “folk remedy” for anxiety and insomnia, a few studies have shown that the herb may actually be comparable in effectiveness to benzodiazepine drugs, which are used to treat stress. Though not proven, it is believed that passionflower works by increasing levels of a chemical called gamma-aminobutyric acid (GABA) in the brain. This lowers the activity of some brain cells, making you feel more relaxed.

Passionflower is available in a variety of forms, including infusions, teas, liquid extracts and tinctures. It is not recommended for children or for women who are pregnant or nursing. Consult your doctor before adding it to your diet, especially if you are taking other medications.

2. Massage

This is kind of a no-brainer, right? Everybody loves a massage. But did you know that it’s been used as a stress reliever for thousands of years? Historically, the Chinese used massage to open blocked energy channels in order to improve health and Hippocrates, the “father of western medicine,” used friction for physical healing treatments. Today, we use massage to relax tense muscles, reduce pain and improve circulation, which can all do wonders for the mind.

 

3. Meditation

Meditation, or mindfulness, only takes 15 to 30 minutes a day, which is possible even in a packed schedule. It’s also incredibly affordable, considering the only tool you need is your own mind. Just give yourself some silent time to let your thoughts run free or just focus on your breathing. That small amount of peace in your day can help you deal with or even release stress.

4. Exercise

Whether it’s yoga, Tai Chi or running, exercise works much in the same way as meditation because it gives you the time to be alone with your thoughts (or an opportunity to let them go). However, exercise also has the added benefit of releasing endorphins into the brain, which improves your mood. It also prevents obesity and other health problems, giving you less to be stressed about.

5. Organize your life

Organization offers a sense of control and peace of mind, and there’s a number of ways you can improve in this regard. If you’re the kind of person who’s always running around, it can help to make lists so that you remember everything. If you’re the kind of person who feels edgy in their own house, tidy up. Studies have shown the mere sight of clutter can put us on edge.

6. Eat healthy

It’s actually been proven that junk food can make us depressed (not to mention fat) so clean up your diet. Healthy foods like whole grains and protein can improve your mood and give you long-lasting energy to tackle everything that comes your way during the day. Foods that are especially effective for stress-busting include blueberries, salmon and almonds, according to scientists.

Also, put down that extra cup of coffee. While studies have shown that some coffee during the day can offer health benefits, too much caffeine will make you jittery and anxious, and eventually lead to a crash.

7. Limit Internet and cellphone use

Disconnect, disconnect, disconnect. Part of the problem with reducing stress in today’s world is that we are never truly able to shield ourselves from it. By turning away from the Internet and shutting off our cellphones, we can at least block some of the channels from which stress can reach us. Doing this also allows us to live in the moment and appreciate it.

It is particularly important to cut off electronic use before sleep, which can cut down on insomnia-related problems.

8. B Vitamins

B vitamins are known to promote proper functioning of the brain and nervous system, as well as help induce relaxation and fight fatigue. In fact, indicators of B deficiency include irritability, depression and apathy, so to stave off those symptoms, increase your intake of foods rich in B vitamins. B vitamins are typically found in the germ and bran of cereal grains, as well as beans, peas, nuts, liver, eggs and dairy products.

9. Aromatherapy

In some cases, inhaling certain scents has been shown to have immediate stress relief effects by raising mood, reducing anxiety and aiding focus and concentration. Experts say it’s because the smells can stimulate the limbic system, which in turn releases chemicals that affect the brain, promoting feelings of relaxation, calmness, love and excitement. Popular oils for stress relief and mental fatigue include lavender, cypress and rosemary.

10. Sleep

Sleep is the most important natural stress reducer of them all. Too little sleep leaves us cranky, irritable and on edge. Too much sleep can leave us sluggish and depressed. Try to find the right balance that allows you to feel well-rested and ready for the day. Promote better sleep by establishing bedtime rituals that signal to your brain that it’s time to fall asleep, avoid exercise in the three hours before sleep or take a warm bath. Certain foods can also promote sleep, such as carbohydrates, bananas, peanuts, figs, dairy and - of course, a certain holiday favorite - turkey. These foods all contain tryptophans, a precursor for creating melatonin. However, avoid having a large meal close to bedtime, because it may result in indigestion, reflux or heartburn.

Feel free to send me any of your health-related questions at drmanny@foxnews.com.

Article by Dr. Manny Alvarez FoxNews.com

 

Scientists reveal why hair turns grey

And why it stops growing...

George Clooney may be able to pull it off, but for most people grey hair is just an unwelcome sign of ageing. Now a new study has shed light on why hair turns grey, paving the way for potential treatments which could help hair retain its natural colour.

 

Researchers at the New York University Langone Medical Centre think that a breakdown in communication between the stem cells in hair follicles and melanocyte stem cells may be the cause of hair turning grey.

Melanocytes are the pigment producing cells which give hair its colour, while follicle stem cells are responsible for the growth of new hair.

© Yuri Arcurs - Fotolia.com

"We have known for decades that hair follicle stem cells and pigment-producing melanocycte cells collaborate to produce coloured hair, but the underlying reasons were unknown," said Dr. Mayumi Ito, who led the study.

The scientists used a mouse model to examine how the follicle cells and melanocytes work together to generate hair growth and produce hair colour.

They identified a signalling pathway - known as Wnt - which follicle cells use to send instructions to, and activate stem cell melanocytes. Once they receive the Wnt signal, the melanocytes start producing pigment which gives hair its colour.

Inhibiting Wnt signalling in hair follicle stem cells inhibited both hair re-growth and prevented melanocyte stem cell activation leading to depigmented or grey hair in mice.

The study findings suggest that manipulating the Wnt signalling pathway may help prevent hair turning grey and even prevent hair thinning.

If scientists managed to achieve this in humans, it would be welcome news to the many men and women of a certain age who spend a small fortune on hair colouring.

The research also provides insight into diseases in which melanocytes are lost, or grow uncontrollably as in the deadly type of skin cancer, melanoma.

The study is published in the journal Cell.

Article by Yahoo Healthy Living

Product of interest - Herbatint (the hair dye which contains no alcohol or ammonia)

Curiosa Henna

The number 1 Henna based cosmetic company, Curiosa specialises in the research and development of their own products.  Hailing from the South of Sweden, and taking pride in their research and product development, Curiosa's Henna range is made with 100% Natural ingredients, and bringing to us their delightful beauty products that last without all the harmful products:


Henna Lips

is a semi-permanent*, two-tipped lip liner and lip stick based on 100% natural ingredients that enhances and highlights the shape of your lips. It is the perfect solution for long lasting colour and gives you smudge and kiss proof lips.  Henna Lips is water based, leaving your lips smooth and moisturised with every application.

• Available in fourteen fun colours
• Double function - lip liner and lipstick
• Cooling sensation - with its fresh peppermint fragrance
• Kiss proof - does not smudge
• Not tested on animals

 

Browse Henna Lips now at Natural Figure now

Henna Eyes

give the contour of your eyes a truly long lasting colour thanks to pure
henna extract.  This semi-permanent* eyeliner is based on 100% natural ingredients and doubles as both an eye liner and brow liner.

• Available in twelve different colours - See what colour(s) you fancy now! 
• Double function - eye liner and brow liner 
• Long lasting and natural thanks to pure henna extract
• Free preservatives and artificial colours
• Not tested on animals 
• Two (end) tipped pen for higher application accuracy

Browse Henna Eyes at Natural Figure

 
Henna Penna -   "for beautiful skin decorations!"

Available in 5 different colours 

Try Henna Penna, a natural method for instantaneous (long lasting but temporary) tattoos.  A unique combination of the best that nature and modern technology can offer.  Henna Penna enhances your beauty and allows you to create your own decorative designs within minutes.  

• Easy and safe application - freehand or with stencils (not included)
• Two (end) tipped pen - 1 thick and 1 thin end for better designs
• Long lasting
• No preservatives, synthetic, colorants, PPD or perfumes
• Not tested on animals

Browse for Henna Penna now. 

* What Curiosa Henna mean by stating their products as 'semi-permanent' is that their products are absorbed by the skin and so dye the surface of the skin to the colour of the product.  This is in comparison to other beauty products which just 'coat' (sit on top of) the surface of the skin.  As Curisoa Henna products are absorbed it therefore makes Curiosa Henna products much longer lasting, and touch proof compared to other beauty products.   

Toxic Shock Syndrome

Toxic shock syndrome (TSS) is a rare, life-threatening bacterial infection. It occurs when the bacteria responsible - Staphylococcus aureus and Streptococcus pyogenes, which normally live harmlessly on the skin - invade the body's bloodstream and release poisonous toxins.

These toxins cause a massive drop in blood pressure (shock), resulting in dizziness and confusion. They also damage tissue, including skin and organs, and can disturb many vital organ functions. If TSS is left untreated, the combination of shock and organ damage can result in death.

Who is at risk?

Anyone can get TSS – men, women and children. For reasons that are still not understood, a significant proportion of cases occur in women who are on their period and using a tampon, particularly tampons that are designed to be 'super absorbent’.

TSS can also occur as a result of an infected boil, insect bite or wound, for example. Some cases are associated with skin damage from a burn or scald, which allows the bacteria to enter the body and release toxins.

The risk of TSS is greater in young people. It is thought that this is because many older people have developed immunity (resistance) to the toxins produced by the bacteria.

How common is TSS?

TSS is an extremely rare condition: around 40 people in the UK are affected every year. Two to three of them will die from TSS.

If TSS is diagnosed and treated early with antibiotics, there is a good chance of recovery.


Article by NHS - Toxic Shock Syndrome


We at Natural Figure recommend Natracare. 

Women with the ever increasing concern for both personal health and the environment can be comforted to know that Natracare Feminine products are made from certified organic and natural ingredients; use materials that are chemical and additive free; is biodegradable and certified free from animal testing. 

By choosing only fully certified organic cotton Natracare removes the risk of direct exposure to residuals from chemical pesticides, fertilisers, defoliants and fungicides commonly found in conventionally grown cotton. 



Making Natracare ideal for decreasing your exposure to harmful chemicals, and so protecting you further against TSS affection.

Browse Natracare products at Natural Figure now

Swiss O-Par

Swiss O-Par eyelash and brow is a neat kit that enables you to colour your eye brows and eyelashes to your own individual requirements in your own home - at a fraction of the cost of a salon treatment.  Swiss O-Par doesn't contain an oxidizing compound and is safe to use as both a lash tint and a brow dye.  The colour lasts for approximately 4 - 6 weeks and each pack contains 10 applications.


Browse the Swiss O-Par at Natural Figure now 

Available in 2 colours - Black or Brown

Menopause - new product from Promensil

Natural Figure are happy to announce a new product range has arrived, to aid ladies who are going through stages of Menopause.

Novogen Menopause Test by Promensil

The Promensil Menopause Test is simple, quick and easy to use at home: The test is similar to what Doctors will do, and is over 99% accurate.  

By testing your menopausal stage it will give you greater knowledge and certainty; allowing you to plan and adjust your lifestyle if required. 

Browse the Novogen Menopause Test now 




Promensil Menoause Supplement Tablets

Studies show that women going though menopause may help maintain good health and well being by eating a diet high in natural isoflavone phytoestrogens.  However the typical British diet is often short of such isoflavone i.e. legumes - lentils, chickpeas, red clover, soy etc.

Promensil Menopause supplement tablets work to address this imbalance by providing you with a tablet full of isoflavone.  As this is a simple to use one a day tablet, you need only take one a day and know that you are doing your best to maintain your health, the same as you would when taking a vitamin tablet.

Promensil menopause supplement tablets come in a box of 30, 90 or double strength 30 tablets.

Browse Promensil Menopause supplement tablets 

How to slim down to fit into your party dress

Dora Walsh, head nutritionist and founder of www.nutriheal.net, shares her tips for slimming down to get into your slinky party dress at Christmas.

Photo: Getty Images

Christmas is on our doorsteps again and people keep asking me how to beat the bulge to get into their slinky dresses.

So if you're sighing in despair at the thought of back fat and muffin tops, then read on and take my advice.

Avoid the bloat
Cutting out wheat bread and yeast for one month could help you lose up to half a stone because they are common foods many are intolerant to. Food intolerance can cause inflammation, which can make your body swell and retain water (not fat). Intolerances can also make you bloated.

Replace with wheat-free, yeast-free bread, sour dough breads, rye crackers and brown rice or wholegrain rice cakes.

Clean your liver
Your liver helps your body break down fat, so please treat it well and give it the essential nutrients it needs to work properly and your metabolism will become much more efficient and you will be trimmer.
Drink a couple of cups of nettle tea a day, take hot water and lemon when you wake and drink water throughout the day.

Bitter foods such as rocket, chicory and endive will stimulate your bile flow, which helps to break down fat. And sulphur-containing foods such as broccoli and cabbage also help your liver detox further.

Take an Epsom salt bath the night before your big do
Epsom salts can help draw out unwanted toxins from your body through the skin. You will see a difference straight after your bath and your dress will be easier to slide into.

Draw a hot bat, add half a kilo of Epsom salts (ask for them at your chemist), then sit and sweat for 20-30 minutes while drinking plenty of water or herbal teas to help you detox further.
Then go to bed and have a good sleep and drink loads of water in morning.

Support your digestion
Poor digestion can cause bloating and weight gain.

You can support your digestion by avoiding liquids within 20 minutes of meals to avoid diluting your digestive juices, which help digest your food.

And if your digestion is really bad then mix one tablespoon of good quality apple cider vinegar in water 20 minutes before main meals for one month to cleanse your system, stimulate your digestion and hopefully keep your stomach flat so you can get into your dress!

Don't stress
Keep on stressing and it might stop you getting into your party dress because stress can make you fat as your body lays down new fat stores around the middle to protect vital organs from a perceived attack.

So combat stress with deep breathing to oxygenate your body so it can serve you better. Avoid stress where possible and drink camomile tea to calm your mind.

The B complex vitamins are great for stress and you can get these from your health food store and from whole grains like brown rice or rye bread.

Get your sleep
It's much easier to stay slim or lose weight when you get enough sleep.

Lack of sleep plays havoc with you hunger hormones which leads to uncontrollable eating and weight gain.
Research also shows the longer we stay awake the more we eat! Another reason to get to bed on time as it will stop you snacking late into the night.

Try low cal alcohol
Swap Baileys and cocktails with low sugar beer, gin and slim line tonic, white wine spritzers and water chasers in between. This will help reduce your total calories and you'll look and feel so much better in the morning.

Photo: Getty Images

Watch your portions
We overestimate how much we need to eat which can lead to weight gain even when you think you are not overeating.

Your main meal portions should be the size of your two hands because that's the size of your stomach. Only snack if you need to and don't go back for second helpings. Portion control is much easier than calorie counting and it works as long as you eat healthy foods.

Don't give in to temptation
It's holiday time but never take a holiday from your health and your body will thank you for it, especially when you slip into your lovely dress and feel great!

The key is to enjoy yourself without going overboard. Overindulgence isn't worth the time and effort it takes to tone up and detox in Jan. So be strong now, not later, moderate your portions and hide the Christmas choccies and treats or give them away to friends.

Be consistent
Saying no to cakes and biscuits once a week isn't good enough, because you need to say no consistently. What you do most f the time will help you to get results and get into your dress. Daily efforts make lasting changes.

Exercise the easy way
Ok, so you're busy and its party season but you can still take time to exercise - even if it's at home in front of the TV or on the dance floor.

Make sure you are the first one up on the dance floor or try half an hour of squats, sit ups, press ups and jogging on the spot during your favourite TV programme. It will really pays off.



Article by Dora Walsh for MSN Life & Style

Herbatint

Glam up for those coming Christmas parties with Herbatint, the hair dye which also conditions.

Herbatint - only

£8.50                

If harmful chemicals have stopped you from dying you hair in the past, this need no longer be an excuse with Herbatint.  Contains

• No Alchohol
• No Ammonia
• No Paraben
• No Perfume
• 100% Grey Cover  

Herbatint is formulated with Aloe Vera which is anti-oxidising and anti-imflammatory; Limnanthes Alba (Meadowfoam), rich in Vitamins E and F for a longer lasting colour and Witch Hazel (Hamamelis Virginiana) to treat the scalp. 

So what's stopping you now?  Choose the colour you desire at Natural Figure now!

Internal Health

Indigestion, bloating, wind, constipation, irritable bowel symptoms, and the list goes on.  Clearly these are all signs that something is wrong. 

Get all you need to know about your internal health with Ron Gellately's Internal Health book.  In easy readable form, this book is handy as an aid that you can keep simply on your bookshelf for when the need arises. 

Learn how to aid and maintain your internal health now -  
 

Browse the Internal Health by Ron Gellately book now at our Natural Figure store

Co-habiting 'makes women fatter'

Women tend to put on weight and eat more unhealthily when they move in with a boyfriend, a study suggests.
 
But Newcastle University dieticians said, in a review of seven studies, that men seemed to become more healthy after they began co-habiting. 

The study in Complete Nutrition suggested women's diets tended to increase in fat and sugar after they began living with a partner. 

The team said diets change because each partner tries to please the other. 

The study found women adopted their partner's eating habits

They looked at a range of studies focusing on the eating and lifestyle habits of thousands of subjects who were either married or who co-habited and found the same theme. 

Men found themselves eating lighter, healthier meals and more fruit and vegetables, while women moved towards the creamier, heavier dishes like curries and rich pasta meals favoured by their partners. 


One study of 20 US couples found men started to eat less meat, while women began eating more. 

Another study of 9,043 adults in the US found marriage itself led to women putting on weight, and moving out of marriage was linked to weight loss in women. 

The authors suggested this was caused by more structured eating and less time for exercise within marriage. 


'Compromise'
 
A survey of 3,000 Australians suggested men appeared to prefer a higher fat, higher sugar pattern, whereas females leaned towards healthier food choices. 

Study author Amelia Lake, who also carried out her own research on changes in diet of 198 subjects between the ages of 11 and 30, said: "A significant proportion of women said they see their partner's influence on diet as negative - whereas men viewed their partner's influence as positive." 

"You've got two separate food systems coming together and no matter what people say you are not going to like all the same foods. 

"If one partner is always saying 'take away, take away' and the other is always saying 'salad, salad', it could cause problems and there will obviously need to be some compromise." 

But Dr Lake also said that couples should see the lifestyle change as a chance to improve both partners' lifestyles for the better. 

"It's a time in your life when lots of things are changing and you can work together and do it more helpfully.
"That's the overwhelming take-home message of our review," she added.
 
'Simple pleasures'
 
Dr Frankie Phillips of the British Dietetic Association said the study indicated that the eating boundaries change for both partners, with the women losing out as they bring their man more in line with their healthier eating principles. 

She said: "If women are finding themselves struggling with weight after moving in together, portion sizes would be one of the first things to address. 

"On average men require more energy (calories) per day than women, and so having equal portion sizes could mean that women are eating too much." 

She added: "Eating together should be one of the simple pleasures in life, and should not be a battle of wills between partners who have different eating philosophies and preferences. 

"As with everything in a good relationship, the best way is to reach a compromise where both partners stand to make a gain in improving their health." 





Article from BBC News UK

Seasonal Affective Disorder - The Winter Blues

It is now a widely known concept that when the sun disappears, so does our good moods.  And for 40% of us this is a problem as this disppearing good mood is otherwise diagnosed as Seasonal Affective Disorder (SAD), or more commonly known as the Winter Blues.

It's all about Melatonin.  Melatonin levels (within our bodies) is what makes us tired, lethargic and crave more sleep.  Normally Melatonin levels are supressed by the sunlight, therefore with the lack of sunlight Melatonin levels increase thus causing our 'bad moods' and feelings of sleepiness.    

In the past we had to just make do and try get through the Winter Blues as best we could.  But now, as a widely recognised condition, there are now lights available for purchase to combat those SAD symptoms.

How does it work?

Well, these speciality lights work by shining a light that mimics the sunlight in wavelength (brightness) therefore providing your deprived body the sunlight it thirsts for.  By shining a SAD light on yourslf for about 15-30 minutes a day will boost your energy levels and supress that nasty Melatonin level. 

To read What to Eat to beat SAD click here. 


At Natural Figure we have 2 different SAD lights on offer - 

The Lightbook Elite

This light and compact SAD therapy light unit not only helps combat the Winter Blues, but also help you to recover from jet lag, should be planning to travel long haul. 

More more info on The Lightbook Elite click here.  

Browse The Lightbook Elite at our Natural Figure store now

Per 3 SAD Light

The 3 in 1 Light therapy unit, it can simulate dawn, used for light therapy to combat SAD, and as a daylight lamp. 

Browse the Per 3 SAD Light now at Natural Figure