Originally published in Massage & Bodywork magazine, June/July 2005.
Copyright 2005. Associated Bodywork and Massage Professionals. All rights reserved.

Chronic stress ages the body and can make cells appear up to 17 years older than they really are, according to a recent study reported in the Proceedings of the National Academy of Sciences. While researchers and healthcare practitioners have long thought as much, this study reveals exactly how stress takes its biological toll on the body.

The researchers compared 39 healthy mothers who were raising chronically ill children to 19 mothers of the same age whose children were healthy. The mothers’ ages ranged from 20 to 50. Through blood and urine samples, researchers found that women with the highest stress levels had weaker immune cell function, higher oxidative stress, and a shorter life span of cells, significantly increasing risk of age-related diseases. This was the case even after adjusting for lifestyle factors such as obesity, smoking, and age.

Researchers note it is the perceived stress that matters. When two people are given the same stressor and one discerns it as manageable while the other is overwhelmed, it is the latter who suffers more on a biological level. Consequently, stress management techniques such as massage, yoga, meditation, breath work, exercise, and counseling are key to health.

7 Tips to Ease Anxiety

Take a breather. When stressed, breathing be- comes short and shallow. Remedy this by sitting up straight and inhaling through the nose with the mouth closed, exhale slowly and completely through the mouth.

Practice relaxation. There’s a smorgasbord of techniques: meditation, yoga, tai chi, or taking a quiet walk. The idea is just to let go of what’s making your jaw clench, and turn inward.

Adjust attitude. It’s not the issue, but your response, that’s key. Decide to let annoyances run off your back. If you’re late, so what? Then back it up with simplifying. Don’t over-schedule, learn to say no, and change from multi- to “uni” tasking.

Exercise moderately. Regular aerobic exercise helps defuse stress. For those at the computer or at the wheel for long periods, get up and stretch at regular intervals.

Eliminate (or at least cut back on) the negatives: caffeine, alcohol, sugar, refined foods.

Look at life. If there are certain things responsible for the bulk of your stress, maybe it’s time for a change.

Take a vacation. Getting away from it all and gaining a new perspective can break a stress cycle.

Originally published in Skin Deep, October/November 2004.
Copyright 2004. Associated Bodywork and Massage Professionals. All rights reserved.

Eons ago, back when evading predators and foraging for food were humankind’s main activities, stress was essential to survival. The body’s fight-or-flight response to stress in the face of danger set off a chain reaction of physiological changes, priming the body for action and increasing the likelihood of escaping physical harm.

These days stress is more often induced by threats of the psychological or emotional kind, but the response is the same. While stability-shattering events such as divorce, illness, or job loss take their toll, it’s the low-grade, chronic stress — commuter traffic, rebellious computers, overbooked schedules — that does the greatest damage to body, mind, and even appearance. In addition to the well-documented stress-related illnesses such as heart disease, insomnia, and backaches, chronic stress increases oil production, exacerbating acne, eczema, atopic dermatitis, and psoriasis.

It’s Written All Over Your Face
“Stress is a major deterrent to having good skin,” according to Howard Murad, a dermatologist and CEO of skin care company Murad, Inc. “Even if you eat a perfect diet, if you’re under stress you’re not going to like the way it looks on you.”

The link between stress and skin is becoming clearer all the time. “There are many studies that show the direct connection between the brain, endocrine system, and your skin,” Murad says. In a study published in 2001, researchers found that stress causes deterioration in the skin’s permeability barrier, which is the body’s front line of protection against the outside world and essential to our survival. According to Peter Elias, a professor of dermatology at the University of California, San Francisco who led the study, when that barrier breaks down, there is havoc: Molecules are released whose job it is to shore up the barrier, but they also initiate inflammation on deeper skin layers.

“When you’re stressed the barrier function of your skin gets damaged, and there’s transdermal water loss,” Murad says. This means fluid is lacking in all layers of the skin, which causes a dull complexion and exacerbates wrinkles.

Furthermore, stress throws the body’s biochemical balance out of whack. The fight-or-flight response in the brain sends a message to the body to get ready for action. Then the adrenal glands produce adrenaline and noradrenaline, as well as the stress hormone cortisol, activating the metabolism and keying the body to respond to the threat, whether truly life-threatening or just being late for an appointment.

In regular, peaceful circumstances, the stressor goes away and
hormones return to normal levels. But chronic stress — the scourge of modern life — can have long-lasting, chaotic effects on the body’s biochemistry. Instead of dissipating, cortisol lingers in the body, which depresses the immune system and brings on hormonal imbalances, causing increased sebum production. Skin gets oilier and breakouts occur.

Erasing the Effects of Stress
The good news is plenty can be done to ease stress, minimize its effects, and benefit skin and all-around health. In addition to stress-reducing practices (see “7 Tips,” right), nutrition supplements play an important role. “There are several important nutrients for skin that few get in sufficient quantities, particularly when under stress,” according to Ann Louise Gittleman, clinical nutritionist and author of more than 20 books, including The Fat Flush Plan (McGraw Hill/-Contemporary Books, 2002) and The Living Beauty Detox Program (Harper San Francisco, 2000).

No. 1, she says, are essential fatty acids. The most important for skin is gamma linolenic acid (GLA), found in borage oil, black currant seed oil, and evening primrose. “Roughly 33 percent of all adults are deficient in GLA, which supports the skin cell membranes,” she says. “It’s been shown to be an effective treatment for inflammation and moisture loss associated with dry skin and aging, and a potent anti-inflammatory. Studies have shown that borage oil applied topically has a very dramatic healing effect on eczema, psoriasis, and contact dermatitis.”

So, apply it topically or take it internally? “I love the concept of beauty inside and out,” Gittleman says. That is, apply and consume it. As for internal consumption, Gittleman recommends the GLA supplement manufactured by Health from the Sun, a brand she finds to be of consistent quality. The dose: 500 mg a day.

Internal organs also need support in times of stress, particularly the adrenal system. “Pantothenic acid, a B vitamin, is the best support for the adrenals,” she says. “It balances out the cortisol.” Her recommendation is 500 mg, three times a day.

For those under maximum stress loads, Gittleman suggests an adrenal support supplement that includes zinc, tyrosine, and vitamin B6, three tablets in the morning and three more before 4 p.m. (But always check specific dosage directions, and confer with a healthcare practitioner for the most appropriate remedy and dosage.)

She also notes that when stressed, the body secrets magnesium, and recommends 400 mg in the morning and 400 mg right before bed. “That can help with sleep,” she says. For more information, visit Gittleman’s website, www.fatflush.com.

Stress can be the obstacle standing in the way of clear skin. Addressing this root cause can be pivotal in achieving clarity — from the inside out.

Barbara Hey is a freelance writer based in Boulder, Colo. Her work has appeared in several national publications, including Allure, Health, Alternative Medicine, and Parenting.

Originally published in Massage & Bodywork magazine, April/May 2005.
Copyright 2005. Associated Bodywork and Massage Professionals. All rights reserved.

Protecting the immune system and managing stress are vital aspects of living longer, feeling younger, and being healthy. Here are 10 ways to reduce stress, boost your immune system, and slow down the hands of time.

Physical activity. Regular exercise — whether it’s walking or dancing — strengthens your cardiovascular system, heart, muscles, and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention, and cognitive performance, and lowers cholesterol, blood pressure, cortisol, and other stress hormones.

Yoga and stretching. The slow movements and controlled postures of yoga improve muscle strength, flexibility, balance, circulation, mental focus, and calmness.

Hand hygiene. The most effective measure in preventing the spread of germs is good hand hygiene. Washing your hands as soon as you come home, and always before you eat, greatly reduces your exposure to bacterial and viral infections. Carry alcohol-based hand wipes to control exposures away from home.

Laughter and humor. There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol and benefits the immune system.

High nutrient diet. Eat foods rich in antioxidants (strawberries, oranges, tomatoes), omega-3 fatty acids (walnuts, salmon, soybeans), and folate (dark green, leafy vegetables). Antioxidants neutralize molecules that can cause heart disease, cancer, and premature aging. Omega-3 fatty acids have anti-inflammatory, cardiovascular-enhancing, and immune-regulating properties. Folate prevents age-related cognitive decline, ensures DNA integrity (important during
pregnancy), and promotes healthy red blood cells.

Music. Listening to your favorite music is a great method of reducing stress and relieving anxiety.

Sleep. Sound sleep has a profound impact on stress
levels, immune function, and disease resistance. Your body and immune system do most of their repairs during sleep, so strive to get in seven to eight hours each night.

Positive thinking. Optimism can counteract the negative impact stress, tension, and anxiety have on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically.

Tea. Regularly drinking green and black teas throughout the day can help strengthen your immune system and your body’s ability to fight off germs and infections.

Hydrotherapy. Relaxing in a hot bath relieves sormuscles and joints, reduces stress and tension, and promotes sleep. Add music, soft lighting, and scented oils to create a spa experience in the privacy of your own home.

Monique N. Gilbert, B.Sc., is a health, nutrition and lifestyle coach, certified personal trainer/fitness counselor, and author of Virtues of Soy: A Practical Health Guide and Cookbook. She has offered guidance in natural health, nutrition, fitness, and stress management since 1989. Contact her at www.moniquengilbert.com.

Originally published in Body Sense magazine, Autumn/ Winter 2003.
Copyright 2003. Associated Bodywork and Massage Professionals. All rights reserved.

Farmer’s markets are closing their doors, your garden is being put to bed for the winter and road-side fruit stands are packing up their wares. Yet, now is not the time to relinquish your desire for fresh fruits to the winter doldrums. Even though you may not be able to pick a fresh strawberry from your own backyard planting or buy a bushel of apples from your local farmer, incorporating fruits into your winter health regimen will lighten dreary days and keep you and your spirits healthy.

Lemons — Indoor Sunshine
Keep several lemons on hand throughout the cold winter months for a variety of healthy uses. In addition to finding ways to add lemon to your diet — squeezed over fresh seafood, mixed with broccoli and asparagus for seasoning, and added to any basic pasta dish — this little treat can be used to make you look and feel better, too.

Lemons are an excellent source of vitamin C and are known as one of nature’s best detoxifiers. Most internal body cleanses utilize the fresh juice of lemons, and many external cleanses do so as well. A refreshing and detoxifying bath recommended by Cheryl Townsley, author of Food Smart, is the juice of 2-3 lemons in a tub of hot water. Soak for 15 minutes a time, and space the baths one week apart for an average of six total baths. For a purely relaxing experience, add lemon, sea salts and rosemary to warm bath water. Sit back and enjoy.

High in potassium and vitamin B1, the lemon also has its implications for “looking good.” Just like the rest of the body, fingernails can benefit from the detoxifying effects of lemon juice, too. Soak your nails in lemon juice for 10 minutes, then brush them with a mixture of equal parts white vinegar and warm water. Rinse well.

For a refreshing facial cleanse, rub lemon juice over trouble spots (especially areas where clogged pores are evident) before going to bed. Rinse your face each morning with cool water and repeat the process until you see a change.

To accomplish your own facial peel, use lemon juice on sunspots several times a day. The acid of the juice peels off the upper layer of skin, eventually lightening or even eliminating the blemish entirely.

Winter Watermelon
If ever there was a traditional summer fruit, watermelon is it. But this red, juicy fruit offers plenty of nutrition in November and December, too. Available to consumers every month of the year, domestic watermelon will show up in your grocer’s produce section from April to October, while imported versions arrive October to June. The health benefits of watermelon make up a long list, including its richness in vitamins A, B6 and C, as well as potassium. It’s also a good, albeit unfamiliar, source of iron, and taken as a juice, is a gentle, cleansing diuretic.

To lighten the typically fat-laden holiday parties of December, cut up a festive plate of watermelon and garnish it with green mint. You’ll have a wonderful red and green treat in which no one has to feel guilty indulging.

The Juiciest Grapes
A little bit like Mother Nature’s candy, grapes are proving to be extremely healthy treats. High in magnesium, grapes are a great therapeutic for bowel care. According to Townsley, grapes “promote the action of the bowel, cleanse the liver and aid in kidney function. They are alkalinizing to the blood and high in water content, so they add to the fluids necessary to eliminate hardened deposits found within the body.”

Recent studies also point to the benefits of grape juice: Consuming Concord grape juice improves arterial wall flexibility, reduced blood pressure and the ability to slow the oxidation of LDL cholesterol, as well as inhibit the tendency of blood to clot for stronger cardiovascular function.

For a fun way to serve grapes, place them in the freezer after a good washing. Eat them like candy or place them in glasses of champagne for more festive occasions.

A Berry Christmas
We’ve all associated cranberries with the holidays and Christmas trimmings, but they should also be associated with good health. Recent studies have found that drinking three glasses of cranberry juice each day raises the level of “good” cholesterol and increases antioxidant levels, thereby reducing the risk of heart disease. In addition to its heart benefits, cranberries have long been known for their help preventing and relieving urinary tract infections. Research is also showing the berry may reduce the risk of gum disease, stomach ulcers, hemorrhoids and cancer.

In general, eating red berries (including cranberries, blackberries and black currants) on a regular basis may help protect you against the damage caused by free radicals. These berries contain a chemical called quercetin which has powerful anti-carcinogenic properties. Research has found that people with a high intake of berries in their diet have higher levels of quercetin in their blood, which could boost their protection against disease.

Even in the cold of winter, fruits of all shapes, colors and sizes can be found in abundance. We’ve only briefly touched on a few here. Seek out the freshest fruits and add them to your dinner table, because eating fruit each day will fight the sluggishness of winter by keeping your own internal systems active and healthy.

An apple a day is more than a cliche. It’s a wise bit of advice.

Karrie Osborn is contributing editor to Body Sense magazine.

Originally published in Body Sense magazine, Autumn/Winter 2004.
Copyright 2004. Associated Bodywork and Massage Professionals. All rights reserved.

As the holiday season approaches, your task list may begin to overwhelm you. There are office parties, social engagements, gift buying, children’s recitals, holiday meals, travel, and financial decisions — all tapping on your shoulder and demanding attention. Where do you begin?

“We have to resist the speediness around us,” says Hyla Cass, M.D., coauthor of several books, including Natural Highs: Feel Good All the Time (Avery, 2002). “All the forces are pushing us to perform, to always be doing and going,” she says. “It can really wreak havoc. Remember to slow down and breathe.”

A consistent routine can also help alleviate anxiety, says Lynne Paige Walker, PharmD, D Hom., LAc, and author of A Woman’s Complete Guide to Natural Health. “We don’t know what to expect at any given time,” she says. “Consequently, we are always running on adrenaline. Getting into a pattern can ease
anxiousness.”

While slowing down and adhering to a schedule may be two tactics to help deal with life’s pressures, Cass and Walker agree that, as holiday stress and anxiety mount, the following calming remedies may also help you center yourself in the eye of this seasonal storm. Of course, it’s crucial you consult your physician before adding any of these products to your regimen.

Calming Herbs
Kava kava (Piper methysticum) can be accurately described by simply translating its Latin name, which means intoxicating pepper. Unique to the South Pacific, kava kava has long been used by native islanders to induce calm, relaxation, and sleep. This botanical — most effective in whole plant form — works on the muscles directly, as well as on the limbic system’s amygdala complex, considered the emotional command center of the brain.

Contraindications include pregnancy and nursing, Parkinson’s disease, and antianxiety drugs. Because of the sedative effects in high doses, exercise caution when driving or operating heavy machinery.

Recommended dose: 100-250 mg one to two times daily, standardized to 30 percent kavalactones per dose.

Valerian (Valeriana officinalis) is “nature’s Valium,” Cass says. This folk remedy is another effective antianxiety herb that enjoys great popularity in Europe. The components in valerian have a sedative effect on the central nervous system by enhancing gamma-aminobutyric acid (GABA) activity. GABA is a calming amino acid and neurotransmitter that induces relaxation, lifts spirits, and slows heart rate.

Valerian comes with few cautions. However, Cass notes, those taking certain drugs should only use valerian under a practitioner’s supervision. “Valerian can interact with alcohol and certain antihistamines, muscle relaxants, psychotropic drugs, and narcotics,” she says.

Recommended dose: 200 mg four times a day, standardized to between 0.8 percent and 1 percent valerenic acids per dose.

St. John’s wort (Hypericum perforatum) has had its share of publicity in recent years, first being heralded as a panacea for depression, then denigrated to hoax when used to cure severe cases. The data reveal, in fact, that this tried-and-true herb amplifies the response to serotonin and is thus effective for both mild to moderate depression and anxiety. Three studies revealed that St. John’s wort mimicked commonly prescribed antidepressants — such as Luvox, Paxil, Prozac, and Zoloft — alleviating depression-related anxiety and insomnia.

St. John’s wort is contraindicated during pregnancy and lactation and should not be taken by those on blood thinning, antianxiety, or antidepressant drugs. This herb may also inhibit the efficacy of birth control pills.

Recommended dose: 300 mg three times a day, standardized to 0.3 percent to 0.5 percent hypericin and/or 3 percent to 5 percent hyperforin per dose. May take four to six weeks before results are evident.

Serene Supplements
GABA, mentioned above as a component in valerian, controls the release of dopamine for a calming effect. “GABA helps shift a tense, worried state to relaxation,” Cass says. GABA can easily cross from the bloodstream into the brain, ensuring its efficacy, she explains.

Don’t use GABA with alcohol or sedative drugs, including muscle relaxants and antihistamines, because it could exaggerate the effects.

Recommended dose: 50-100 mg three times a day.

Inositol, included in B-complex vitamins, is a natural isomer of glucose and is gaining popularity as an antianxiety remedy. In one study, subjects taking inositol reduced the number of panic attacks by four a week, while those taking the prescription drug Fluvoxamine experienced a reduction of 2.4 attacks.

Cass says several B vitamins influence emotional health, including vitamins B6 (pyridoxine) and B12 (cyanocobalamin), as well as folate, and should be taken in combination.

Recommended dose: 100-500 mg a day.

Tranquil Lifestyle Options
Exercise has time and again proven its ability to effectively reduce anxiety. Here’s why: In cases of chronic panic and anxiety, the hormone cortisol is continually released and blood sugar levels take a nose dive, resulting in even more anxiety, fatigue, and mood swings. Exercise counteracts this by reducing cortisol levels and balancing blood sugar levels.

Massage releases endorphins, the body’s natural feel-good chemical, which can ease anxiety and stress. And by helping muscles truly relax, massage lowers blood pressure, increases deep sleep, reduces fatigue, and increases energy. Like yoga, massage can also induce a meditative state or heightened awareness of the present moment, manifesting in emotional and spiritual balance.

Yoga and meditation have thousands of years of anecdotal evidence behind their antianxiety effects, and the scientific research is also growing. One 1999 study calculated the role yoga played in the life of 50 first-year medical students in reducing anxiety during routine activities and prior to exams. Students practicing yoga showed significantly reduced anxiety levels after yoga practice, even on exam days. The yoga subjects also achieved a considerably higher number of passing exams compared to the control students. “The breath, movement, and posture are harmonized to remove physical blocks and tension in the body,” Cass says, “promoting physical, emotional, and spiritual well-being.”

Additional studies suggest meditation induces greater immunity, and other bodywork therapies such as tai chi appear to have similar benefits.

Taking Control
So where do you begin if the anxiety and stress are gaining ground? Cass believes the first step to controlling anxiety is diet. “Make sure you’re getting lots of fruits, vegetables, and protein. Limit or avoid altogether refined sugars, caffeine, and alcohol, which are empty calories that can over-stimulate the system and ultimately increase stress.”

Walker agrees: “Ingesting pesticides, chemicals, and food additives overwhelms the liver, then it can no longer efficiently clean the blood. This imbalance contributes to anxiety.” She also reveals one of her favorite tactics for inducing calm. “I recommend putting a few drops of Rescue Remedy in a bottle of water and drinking it throughout the day while at work,” she says. This combination of flower essences, likely the most popular of the Bach Flower remedies, includes star of Bethlehem, clematis, cherry plum, impatiens, and rock rose, and is used to ease stress, trauma, fear, and anxiety. In addition, both Cass and Walker acknowledge the importance of a good night’s sleep — think chamomile, skullcap, hops, passionflower, and lavender for nightcap teas.

Natural remedies may be the key to breezing through this holiday season with the grace and ease you always include on your holiday wish list. This year, with a little natural help, you just might get them.

Lara Evans Bracciante is the online editor for Body Sense magazine.

Originally published in Massage & Bodywork magazine, October/November 2000.
Copyright since 2000. Associated Bodywork and Massage Professionals. All rights reserved.

Here “it” comes — holiday stress. As families negotiate where to spend Thanksgiving, and millions of us are making the empty promise to ourselves to start early on holiday shopping, the anxiety begins to build. And it only gets crazier from here. Choir practice for the kids, family gatherings at every turn, office parties, treks to the mall, baking…you know where this is headed. So what can you do about it? You may not be able to control the chaos of the season, but there are some steps to make sure you survive it unscathed.

1.Take time for yourself. YES, get a massage. Soak in a mineral bath. Listen to the silence of a snowfall. Even if there seems no possible moment you can claim as your own, close your eyes, breathe deep from your belly several times, exhaling the air loudly from your mouth. Do this whenever you need a “moment.”

2. Utilize catalog/online shopping. Don’t fight the crowds. From the convenience of your home or during an office lunch hour, catalog and online shopping can eliminate the headache of holiday stress tenfold.

3. Eat right. Some of the best goodies come out this time of year. While you shouldn’t deny yourself the opportunity to have a piece of grandma’s pumpkin pie, don’t overdo it. Remember to eat plenty of vegies and fruits to help stave off the winter’s bombardment of colds.

4. Give yourself the advantage. Consumption of alcohol, nicotine, drugs and caffeine elicit the body’s stress reaction. Remember moderation, you’ll be happier and calmer in the long run.

5. Don’t skimp on the exercise…but allow yourself to be excused from the routine when need be. Exercise helps melt the stress away and can provide that moment of clarity in a hectic day.

6. Don’t try to be Martha Stewart. It’s easy to get caught up in the spirit of the holidays with new decorating ideas, fancy dinners and the whim to make all your gifts this year. Be realistic and honest with yourself. Don’t set yourself up for failure. Hire a caterer. Have friends help by having a craft day. Forgo making the gift wreath and give a gift you’ll know they’ll appreciate — a massage.

7. Remember the spirit. When it’s all said and done, no one will remember that the turkey was a little dry, that the sweater didn’t fit, or that you were a few minutes late for rehearsal. What do they remember? The precious moments with family and friends.

Cheers To Natural Hangover Remedies
Drinking responsibly is important to well-being on several levels. That said, overdoing a holiday celebration is not uncommon, and the morning-after effects can be distinctly unpleasant. Fortunately, there are some effective, natural remedies to get you back in the swing of things:

– Vitamin B complex: The fatigue and shaky feeling on the morning after are likely due to a depletion of B vitamins, which are, among other things, responsible for the metabolism of fats, carbohydrates and proteins.
– Ginger root (Zingiber officinale): Long used to quell motion sickness, ginger tea contains anti-spasmodic effects to calm nausea.
– Nux vomica: This homeopathic remedy also has a long history of righting an upside-down stomach.
– N-acetyl-cysteine (NAC): An amino acid, NAC contributes to the production of glutathione, which helps flush the body of toxins and alleviates a hangover.

Other tips: Drink lots of water before, during and after the party and eat before drinking. Finally, choose pure alcohol over “dirty” drinks. Vodka, gin and white wine will cause less severe hangovers than scotch, bourbon, red wine and brandy.