Stress Free Mama

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What is Stress?

All around us, people are coping with stress–our friends, our family, our co-workers–even our children. But what is stress? And what about stress debilitates us so much?

As mothers, we are particularly susceptible to stress because of the many and varied responsibilities we carry. As I write this, I am trying to build a website, monitoring the kid’s homeschooling, planning what clothes they need for winter, preparing myself for my next client, ignoring my dirty house, making sure we have what we need for dinner, mediating my children, and, to top it off, today I am trying to plan a yoga class so I can relax. Am I prone to stress? You bet.

What is Stress?

The term stress is used popularly to describe two different things.

The first definition of stress is the events, environments or stimulus which we perceive as endangering us and which cause us to react. These can more accurately be called “stressors”. The second use of the word stress is about our bodies’ and minds’ reaction to the stressors, and can more accurately be called “stress reaction”.

The distinction between stressors and stress reaction is important because we are always surrounded by stressors, yet we don’t always go into a stress reaction.

Once we recognize this, we can begin to manage our bodies’ stress reactions.

Stress + Modern Life = Chronic Disease

Most of the time, we recognize stress by our outer symptoms–headaches, sore muscles, irritability. It’s important to understand that these symptoms are not the only results of stress, but are, in some cases, the least significant effects of stress. Constant, unabated and chronic stress is a lead player in our modern melée of disease.

Diabetes, heart disease, irritable bowel syndrome, psoriasis, and colds all can result from chronic stress. And while stress may not cause many other diseases, it can set the stage for inflammation which can then cause disease.

Stress forms a partnership with many factors of our modern life (poor nutrition, lack of exercise and toxic overload) which leads to chronic disease and conditions which we now view as inevitable or expected.

Your physical body is not the only victim of stress. When our bodies are under stress, the chemistry changes and this can so deeply affect us that we can not control our emotions any more than a pregnant woman can keep from bursting into tears. Our bucket is full.

One extra drop and we spill over, wetting everything and everyone around us.

When chronic stress takes its toll, our health, our jobs, our relationships and our sanity are at risk.

To learn about Stress

Chronic Stress: Chronic stress results from bodies ill-adapted to modern sustained stress environments.

Stress Cycles: Stress cycles around and around, creating more sensitivity to stressors and therefore increasing our stress.

Stressed Moms: Stressed moms have unique challenges to begin to relax. Why is it so hard to take time to slow down?

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Stress Stomach Problems

Stress stomach problems come in many types and IBS is a common one. What are some of the things you can do to relieve symptoms?

If you have anxiety you may experience stomach problems. With or without anxiety, when you are under stress you may experience a few stomach symptoms such as cramping, gas, or nausea, or you may experience full blown IBS–irritable bowel syndrome. IBS is the most common stomach stress problem and is found both in people suffering from anxiety disorders and in people suffering chronic stress, without an anxiety disorder.

IBS and Stress

Woman with a stomach problemsIf you have irritable bowel syndrome you experience alternating bouts of constipation and diarrhea, frequently accompanied by bloating and other digestive disturbances.

Although not a life-threatening problem, IBS makes life miserable for millions of people. Women are more likely to suffer from IBS than men are.

The exact causes of IBS are not clearly understood, but stress and anxiety play a definite role in the problem. Stress hormones and other chemicals are increased in the brain when you are under stress. These chemicals signal the intestines to either slow or increase the motility of the intestines; the muscle contractions of your intestines become either too hard, leading to cramping and diarrhea or not hard enough, leading to constipation.

In other words, stress can either slow the passage of waste matter in the intestines or increase it.

And IBS also causes inflammation of the intestines.

Research on the link between stress and this disorder has been wide-spread. Researchers call the link between emotional upsets and the intestines the brain-gut connection. The mechanisms of the brain-gut connection are not clearly understood.

IBS affects each individual differently. You may only experience the time-consuming misery of frequent bathroom trips or you might experience the full range of gas, cramping, and bloating.

Some foods may irritate your condition, but may not trigger it in another patient; for example, some people have trouble with milk products, but other IBS patients feel that milk soothes their stressed out digestive system.

Research has shown that allergies to common foods, including dairy products, wheat and eggs, may contribute to IBS in some people, but the studies are inconclusive, since the foods that bother one IBS sufferer do not trigger problems in another patient.

Treatment for Stress Stomach Problems

Biofeedback, relaxation therapy, and psychological counseling can help IBS patients and people suffering from chronic stress, as well as people with anxiety disorders. Chinese traditional medicine recommends the disciplined, gentle exercise system known as Tai Chi, along with centuries old herbal remedies. A popular remedy for IBS is the herbal mixture known as Tong Xie Yao Fang, which dates from the 1600’s.

Ayurvedic medicine recommends mediation, yoga, and herbal remedies for IBS. Other alternative treatments include artichoke leaf extract and turmeric extract.

Probiotics are perhaps the most promising and available treatment for IBS. During studies at University College Cork, Ireland the probiotic bifidobacterium infantis was shown to regulate bowel movements in a significant number of Irritable Bowel Syndrome patients over the course of eight-weeks of treatment. Patients also reported significantly less abdominal pain and discomfort.

Other kinds of probiotics can help regulate a stressed out digestive system. Probiotics are available as tablet supplements and in yogurt and other products. Probiotics are generally considered safe because your digestive system naturally contains several forms of probiotic bacteria. These bacteria help your immune system fight unfriendly bacteria.

Hope for Stress Stomach Problems

Alternative medicine offers hope for the control and even the cure of stress stomach problems. Naturally, anything you can to do to reduce stress in your life will also help your stressed stomach. Reducing your stress and your stress reactions will bring better health to all parts of your life.

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Do you have Stress Related Insomnia?

You been under stress at work for months, and now you cannot get to sleep until the alarm clock is about to ring. Could you have stress related insomnia?

Signs of Stress Related Insomnia

Woman with stress and insomniaThere are many reasons you can have insomnia and many of them dovetail with stress. However, if your insomnia occurs only after you have been under stress, you have stress related insomnia. Reducing your stress will help you regain nights of peaceful slumber.

Of course, the problem is sometimes more complicated.

Mood disorders, such as depression and anxiety, can also cause sleep disturbances and their symptoms (muscle tension, sweating palms, dry mouth and etc.) frequently mimic the symptoms of chronic stress. Plus, people under chronic stress are more prone to mood disorders.

Traditional Chinese Medicine and Insomnia

Chinese traditional medicine also recognizes stress related insomnia.

Qi is a basic concept in Chinese traditional medicine; qi, simply speaking, is the energy that flows through your body. Imbalances in qi produce health problems, including insomnia. Sleep disorders are due to either deficient qi or excess qi in the organs. An imbalance of qi in the kidneys is most frequently the cause of insomnia, and stress contributes to the imbalance of qi.

When the kidney qi is deficient, the kidneys are not strong enough to hold the energy inside. The qi rises and bothers the heart (the spirit), keeping the person awake. Stress, aging, and improper diet contribute to unbalanced kidney qi. Stress may also unbalance the liver qi, causing insomnia.

Practitioners of Chinese traditional medicine recommend various herbal remedies for insomnia. The source of the problem determines the treatment recommended.

Acupuncture is also quite effective in treating stress related insomnia. Besides balancing the qi, acupuncture releases endorphins, the body’s feel good hormones, inducing relaxation; some patients fall asleep during acupuncture treatment.

‘Expert’ advice on Relieving Stress Related Insomnia

There is a lot of information about getting to sleep when you have insomnia. In general, the following tips are typically advised by health professionals.

However, many times natural or alternative remedies are more effective. And everyone is different. You may find that what works for you will not work for your friend or spouse.

  • Stress causes sleep disorders by putting you in a state of hyperarousal. Your nervous system is stilled keyed up and ready for activity when you go to bed. Establishing a pattern of calm relaxation for an hour or two before you retire for the night will allow your body to wind down and become ready for sleep.
Don’t engage in work related activities and don’t become engrossed in a lively phone discussion about family problems. Television viewing is okay, but experts say that reading and listening to music are better choices for pre-bedtime activities.
Above all, don’t engage in vigorous exercise within two hours of bedtime. Exercise is a great stress-reducer and getting regular exercise can help induce sleep, but exercising too close to bedtime arouses your nervous system, making it more difficult to sleep.
  • Establish a regular time pattern for going to bed and waking up. Sleeping in on the weekends, feels great at the time, but it confuses your body’s natural sleep rhythms, making it difficult to get to sleep on time. Chinese traditional medicine recommends going to bed by 9 pm.
  • If you cannot sleep, don’t lay in bed tossing and turning for hours. Doing so conditions you to think of the bed as unpleasant place and will make you more stressed out when bedtime arrives. Many experts feel that it is better to get out of bed when you cannot sleep and return when you are sleepy (for an alternative perspective, please read about “Pretend you are sleeping”). A light snack such as a glass of milk or piece of toast can sometimes promote sleep, but eat heavy meals at least two hours before lying down.

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Treating Stress Related Hair Loss

Stress related hair loss makes a bad situation even worse. Fortunately, most cases will pass and others will respond to treatment.

If you have stress related hair loss you may be at a loss on how to cope with the problem. You’re already stressed out and now here comes this additional burden which makes you feel worse.

This is especially a problem with alopecia areata (hair loss due to inflammation and associated with chronic stress). You are struggling to cope with various problems and suddenly you feel self-conscious because you fear people are starring at the bald spot on your head.

Hair Loss is Difficult for a Woman

Woman brushing hair and worryingHair is an intimate part of most women’s identity.

Women especially are apt to feel that their hair is part of who they are.

People with alopecia areata can experience lower self-esteem and even depression over their hair loss.

If you are feeling emotionally overwhelmed from your stress related hair loss, you may want to consider professional counseling. Talking things over with a sympathetic professional trained in teaching coping skills can be a great relief. Joining a support group and talking about your hair loss with others experiencing the same problem can also help you feel less alone.

Some people feel better wearing a hat or a wig to cover their hair loss, while others feel uncomfortable doing so. Wearing a properly fitting hat or hairpiece will not make alopecia worse nor will it help your hair grow in faster. The choice is yours; do which ever you feel most comfortable doing.

Natural Treatments for Hair Loss

Fortunately, efforts which support your general health can help reduce stress-induced hair loss.

General Good Health Guidelines:

Telogen effluvium hair loss results from a one-time stressful event. Usually it does not need treatment. Just as is true after any illness, injury or surgery, your recovery can be promoted by a healthy lifestyle. This hair loss should resolve itself as you get well.

During recovery from any one-time stressor make sure you get adequate rest. Eat properly, getting adequate complex carbs and protein to rebuild your body’s resources. Enjoy relaxing activities such as listening to music or meditating and ask your doctor about an appropriate exercise program. Exercise is a stress reducer as well as a strength builder.

To recover from alopecia areata, incorporate all of the healthy living guidelines, (rest, nutrition, enjoyment and exercise) but also reduce your stress. You must reduce the source of the inflammation to improve your hair.

Supplements:

If you are suffering from alopecia areata, you will also benefit from good nutrition and stress reduction. Eating foods rich in omega-3 fatty acids, such as tuna and salmon, can help. Some nutritionists recommend taking a B vitamin complex supplement; we need B vitamins to help our bodies deal with stress.

Another supplement recommended for hair loss is zinc, although there is some controversy. Some people feel that too much zinc can lead to copper deficiency; and copper deficiency can lead to hair loss. Others believe that zinc helps stimulate hair growth. Most experts believe the best strategy is eating a healthy balanced diet so that you won’t need supplements.

Aromatherapy:

Other natural remedies for stress related hair loss include aromatherapy. In a double-blind study at the Aberdeen Royal Infirmary in Scotland, essential oils were found to improve alopecia areata in 44% of the group.

Hair Loss Blend #1

  • 4 drops rosemary
  • 4 drops thyme
  • 4 drops lavender
  • 4 drops cedarwood

Put 5 drops of this solution in 20 drops of olive, grapeseed or fractionated coconut oil. Massage this into your scalp before sleep nightly.

If this blend does not work, try these others:

Hair Loss Blend #2

  • 10 drops cedarwood
  • 8 drops rosemary
  • 10 drops sandalwood
  • 10 drops lavender

Hair Loss Blend #3

  • 3 drops rosemary
  • 5 drops lavender
  • 4 drops cypress
  • 2 drops clary sage
  • 2 drops juniper

Add 10 drops of either blend to 1 tsp of fractionated coconut oil and massage into your scalp, especially where it is balding before bed. If you can buy all the oils, try alternating the blends.

If putting these oils in your hair before bed sounds messy, put them in your hair before exercise. When you are done, you will shower and the oil will be gone. In fact, you can add 2-4 drops of these oil mixtures to 1-2 tsp. of your shampoo for extra treatment.

If you can buy only one oil, I would start with Rosemary. Other single oils which may relieve your stress related hair loss are Lavender, Cedarwood, Sandalwood, and Clary Sage.

Reduce Inflammation

Because alopecia areata is a disease of inflammation, I can not stress enough that inflammation is where you should start. No amount of topical treatment will help, if your immune system continues on red-alert.

Reducing inflammation is a multifaceted task involving nutrition (eating whole foods, less acidic foods, and balanced meals), reducing stress, reducing the toxins you take in, and cleansing the toxins that have accumulated in your system.

Reduce Stress and Enjoy Full Hair

If your stress related hair loss does not immediately respond to treatment, take heart. By reducing your stress, you are taking the first step toward better health, and better hair.

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Stress and Health–How are they Related?

Woman smiling with good health
Modern life is stressful.

Cell phones everywhere, long commutes, dozens of after-school activities, caring for parents, jobs, bills… The list is long.

The list is so long that we have begun to think that stress is normal. Stress is acceptable. And we should all cope with stress valiantly.

In fact, people who refuse work because they are “too busy” are sometimes viewed as lazy.

But do our bodies agree with this social norm?

The evidence says, “NO”. Stress takes its toll.

High stress and good health do not usually exist hand in hand.

Conditions often linked with stress:

  • Heart disease, high blood pressure, strokes and other circulatory problems
  • Gastrointestinal problems including constipation, diarrhea, gas, bloating and weight-gain or loss
  • Immune system suppression
  • Skin conditions
  • Conditions associated with inflammation
  • Low libido
  • Headaches
  • Back aches

Too often we let stress run rampant and don’t address the toll on our body until it is very late.

Find out how stress and health are linked and natural ways to prevent illness.

Stress and Health:

Acne:

Insomnia:

High Blood Pressure:

  • Stress and High Blood Pressure: Is it inevitable to end up with hypertension if you have stress? And how do you relieve the high blood pressure naturally?

Asthma:

  • Asthma and Stress: Asthma and Stress can cycle together, each making the other worse. Learn how to improve your symptoms naturally and breathe easy.

Hair:

Sore Muscles:

Digestion: