How to stay healthy during times of stress

 

We all know the saying “I am worried sick” but how does stress impact on our health? We all have been in situations where we felt that a situation was making us ill, for instance, working with a bullying boss or worrying about the health of a loved one.
Many illnesses are directly linked to be caused or exacerbated by stress, naming only a few:
 

·         Cardiovascular disease
·         Inflammatory conditions such as rheumatoid arthritis, psoriasis, eczema, skin problems, ulcerative colitis and Crohn’s disease.
·         Digestive disorders
·         Headaches and migraines
·         Chronic Fatigue Syndrome
·         Fibromyalgia
·         Cancer
·         Immune system dysfunction
·         Diabetes
·         Hypertension

How can stress or our emotions contribute to the development and maintenance of these conditions? We have known for a long time that certain illnesses are linked to stress, such as experienced in a strained marriage, losing a job, financial worries, being unhappy in your job, caring for someone who is chronically ill or working for a difficult boss. Often there is no easy solution to the problem and we may feel powerless to change the situation.

Exciting new research has helped us understand how unmanaged stress can alter our genetic expression and thereby give us the tools to help prevent illness during times of mental and emotional strain.

Researchers have found that chronic stress changed the activation of genes in immune cells allowing for higher levels of inflammation. In both humans and animals, immune cells are released from the bone marrow every day. Stress produces more inflammatory cells which is meant to protect the body from threats such as viruses, but when the inflammation continues for long periods of time, it increases the person’s risk for cardiovascular disease, diabetes and obesity to name just a few. In fact, researchers from the Ohio project found nearly 3000 genes were altered in mice that were placed in stressful situations.

In human studies about 400 genes have shown to be altered in individuals experiencing a low-grade sense of uncertainty or threat over a long period of time leading to significant effects on the body.

Worrying about stress isn’t necessary though, there are very simple techniques that you can use to alter the stress response and immediately halt the damage to the body. In fact, a little stress is good for the body, it can drive us to achieve our goals.  It is only when our emotional responses to stress becomes negative and the body becomes overwhelmed by stress, that our physiology changes to have a negative impact. For instance, the studies showed that situations that we feel we have no control over tend to have the biggest impact.

 

Often there is nothing that we can do to change external circumstances but we can alter our emotional response. One very simple but powerful technique helps to release distress and bring more coherence to heart rhythms and as a result quickly neutralizes the effects of stress. The Quick Coherence technique, developed by the Institute of Heartmath, takes only one minute to do once you’ve learned the technique.  If practiced frequently, it can have a huge impact on how the body responds to stress.

 

The Quick Coherence Technique

 

Step 1: Focus your attention in the area of your heart or the centre of your chest. You may place your hand over your heart to keep your focus there.  If your mind wanders, just keep shifting your attention back to the area of your heart while you do steps 2 and 3.

 

Step 2: Heart Breathing – as you focus on the area of your heart, imagine that your breath flows in and out of that area.  This helps keep your mind focused on the area of the heart allowing your heart and breathing rates to synchronise.  Breathe slowly and gently in through your heart (to a count of five or six) and slowly out through the heart (count five or six). Do not force the breath, just allow the breathing to be smooth and easy.  Continue to breathe until you find a rhythm that feels natural.

 

Step 3: Heart Feeling – as you continue to breathe through the area of your heart, recall a positive feeling.  Imagine a time when you felt good inside and try to re-experience it.  This may be a feeling of appreciation or care for a special person or pet, a place you enjoyed or an event. Allow yourself to feel this good feeling of appreciation or care.  If you cannot feel anything positive, don’t worry – just try to find the attitude of appreciation or care.  Try and sustain this feeling by continuing the Heart Focus, Heart Breathing and Heart Feeling.

 

The technique may feel a little uncomfortable at first, building coherence is a process and takes practice.  Just keep a genuine intention of creating a heart feeling.

 

Start by practicing the technique several times a day.  Make some notes about what commonly triggers feelings of anxiety, anger or stress.  With practice you can reset your system into increasing coherence.

 

By Charmaine Shepherd  B.Sc. Biomed., N.dip. Ac, MBAcC

Charmaine Shepherd is an acupuncturist and Coherence Coach, Director of the Centre for Holistic Health and Author of Is it all in your mind? 10 Steps to Resolving the Underlying Causes of Anxiety and Depression. Available on Kindle! helping people regain their health with the use of natural treatments.

 

 

Edinburgh Acupuncture Community Clinic Celebrates Its 7th Birthday!

For 7 years now, the community acupuncture clinic has made acupuncture available at affordable prices.

The Centre for Holistic Health, an Edinburgh based acupuncture and alternative therapies centre, runs the popular community clinic offering affordable acupuncture making this treatment more accessible. The multi-bed clinic runs at 5a York Place Edinburgh on Thursday mornings and costs £15 for a 15 minute session after an initial consultation.

 

Often, the people who need acupuncture treatment the most are unable to work and can’t afford it. The 15 minute treatments will cost £15 as opposed to the usual £35, making it available to many who had no access to this alternative therapy before.

 

The no-frills treatment means that more patients can be seen at one time, reducing the cost considerably. 

 

The treatments are provided by Charmaine Shepherd who is a member of the British Acupuncture Council. She believes that healthcare should be more accessible to all that need it regardless of their financial situation commenting, “we will try to accommodate as many patients as we can regardless of their situation.”

 

Multi-bed clinics have grown in popularity whereby patients have less privacy but greater access to treatment.  It may not be suitable to everyone, especially if the condition is complex and needs dedicated time.  However, most people enjoy the more social environment and connection with others.

 

Acupuncture is a component of traditional Chinese Medicine which uses specific points on the body to affect its physiological processes. It has evolved over more than 5000 years into a comprehensive system of healing that restores and maintains health on many levels. Acupuncture is rapidly gaining popularity in the west as an increasing number of scientific studies show evidence of the effectiveness of this treatment in a variety of conditions.

 

Although acupuncture is more commonly known for its effectiveness in pain management, it can effectively treat many ailments. Acupuncture has been surprisingly successful in treating hormonal imbalances, skin diseases, digestive disorders, stress-related conditions and has even been show to support cancer treatments.  

 

Patients must call into the clinic for an initial assessment of their condition. Not all conditions are treatable with acupuncture and if the case is complex, individualized care may be needed rendering the multi-bed system unsuitable.  Once an appointment is scheduled for a consultation, the acupuncturist will decide on the best treatment strategy for the condition.

 

For acupuncture relief in just 15 minutes for £15, call 0131 556 8440 for a consultation and come to the Acupuncture Community Clinic on Thursday Mornings at the Centre for Holistic Health, 5aYork Place Edinburgh.

 

Notes to Editors: The Centre for Holistic Health also offers: acupuncture, biofeedback, herbalism, EFT (emotional freedom technique), osteopathy, bodywork, reflexology, homeopathy, massage, reiki and Bach flowers. Available at our Centre located at 5a York Place, Edinburgh.

 

Contact details: Heather Blenkinsop, Centre for Holistic Health, 5AYork Place,Edinburgh,EH1 3EB Tel: 0131 556 8440 Email: info@centre4holistichealth.co.uk Web: http://centre4holistichealth.co.uk Photos available.

Worried Sick? How stress makes you ill by altering your genes (and what you can do about it)

We all know the saying “I am worried sick” but how does stress impact on our health? We all have been in situations where we felt that a situation was making us ill, for instance, working with a bullying boss or worrying about the health of a loved one.

Many illnesses are directly linked to be caused or exacerbated by stress, naming only a few:
 

·         Cardiovascular disease
·         Inflammatory conditions such as rheumatoid arthritis, psoriasis, eczema, skin problems, ulcerative colitis and Crohn’s disease.
·         Digestive disorders
·         Headaches and migraines
·         Chronic Fatigue Syndrome
·         Fibromyalgia
·         Cancer
·         Immune system dysfunction
·         Diabetes
·         Hypertension

How can stress or our emotions contribute to the development and maintenance of these conditions? We have known for a long time that certain illnesses are linked to stress, such as experienced in a strained marriage, losing a job, financial worries, being unhappy in your job, caring for someone who is chronically ill or working for a difficult boss. Often there is no easy solution to the problem and we may feel powerless to change the situation.

Exciting new research has helped us understand how unmanaged stress can alter our genetic expression and thereby give us the tools to help prevent illness during times of mental and emotional strain.

Researchers have found that chronic stress changed the activation of genes in immune cells allowing for higher levels of inflammation. In both humans and animals, immune cells are released from the bone marrow every day. Stress produces more inflammatory cells which is meant to protect the body from threats such as viruses, but when the inflammation continues for long periods of time, it increases the person’s risk for cardiovascular disease, diabetes and obesity to name just a few. In fact, researchers from the Ohio project found nearly 3000 genes were altered in mice that were placed in stressful situations.

In human studies about 400 genes have shown to be altered in individuals experiencing a low-grade sense of uncertainty or threat over a long period of time leading to significant effects on the body.

Worrying about stress isn’t necessary though, there are very simple techniques that you can use to alter the stress response and immediately halt the damage to the body. In fact, a little stress is good for the body, it can drive us to achieve our goals.  It is only when our emotional responses to stress becomes negative and the body becomes overwhelmed by stress, that our physiology changes to have a negative impact. For instance, the studies showed that situations that we feel we have no control over tend to have the biggest impact.

 

Often there is nothing that we can do to change external circumstances but we can alter our emotional response. One very simple but powerful technique helps to release distress and bring more coherence to heart rhythms and as a result quickly neutralizes the effects of stress. The Quick Coherence technique, developed by the Institute of Heartmath, takes only one minute to do once you’ve learned the technique.  If practiced frequently, it can have a huge impact on how the body responds to stress.

 

The Quick Coherence Technique

 

Step 1: Focus your attention in the area of your heart or the centre of your chest. You may place your hand over your heart to keep your focus there.  If your mind wanders, just keep shifting your attention back to the area of your heart while you do steps 2 and 3.

 

Step 2: Heart Breathing – as you focus on the area of your heart, imagine that your breath flows in and out of that area.  This helps keep your mind focused on the area of the heart allowing your heart and breathing rates to synchronise.  Breathe slowly and gently in through your heart (to a count of five or six) and slowly out through the heart (count five or six). Do not force the breath, just allow the breathing to be smooth and easy.  Continue to breathe until you find a rhythm that feels natural.

 

Step 3: Heart Feeling – as you continue to breathe through the area of your heart, recall a positive feeling.  Imagine a time when you felt good inside and try to re-experience it.  This may be a feeling of appreciation or care for a special person or pet, a place you enjoyed or an event. Allow yourself to feel this good feeling of appreciation or care.  If you cannot feel anything positive, don’t worry – just try to find the attitude of appreciation or care.  Try and sustain this feeling by continuing the Heart Focus, Heart Breathing and Heart Feeling.

 

The technique may feel a little uncomfortable at first, building coherence is a process and takes practice.  Just keep a genuine intention of creating a heart feeling.

 

Start by practicing the technique several times a day.  Make some notes about what commonly triggers feelings of anxiety, anger or stress.  With practice you can reset your system into increasing coherence.

 

By Charmaine Shepherd  B.Sc. Biomed., N.dip. Ac, MBAcC

Charmaine Shepherd is an acupuncturist and Coherence Coach, Director of the Centre for Holistic Health and Author of Is it all in your mind? 10 Steps to Resolving the Underlying Causes of Anxiety and Depression. Available on Kindle! helping people regain their health with the use of natural treatments.

 

 

Counselling & Psychotherapy with Bodywork

I was reminded today about how helpful bodywork can be when you are processing something in your life i.e. working through some kind of change, working though grief or maybe your body is having issues with i.e. an old injury resurfacing, sports induced injury. 

 

I have just come home after a session of bodywork with Sue.  I have had a few sessions before and last time I began to be aware of the area just below my shoulder blades and was aware of a feeling that they needed opening.  I remember saying to Sue “it feels as if my wings are trapped” and something needed to let them open.  She responded in my language although I can’t remember her exact words, but I knew then that Sue was the right person for me as she was able to accommodate my way of processing, emotionally and physically. 

 

Today, I realised how refreshing it was for me to be able to express what was coming up for me in my thoughts and awareness whilst having my shoulders worked on.  I had felt before the session that there was something stuck behind my shoulder blade that I needed removing.  I had been experiencing pain there for some time and running was aggravating it.  Whilst Sue was trying to open the area up a little I felt how unstable it was and it didn’t really want to let go of whatever it was protecting. 

 

I am going through a period of change and trying to move away from employed work to full time self-employment.  I am trying to create space to spend writing and dedicating more time to developing my future pathways.  In these periods in my life I need more time and space to be able to be more aware of my self in lots of ways, taking time to just be still, writing my thoughts and feelings, taking care of my body as well as observing myself in this time more fully.

 

We all need reminding that a little help from others at these times of change and transformation, are so important, more now, than at any other time.  I often suggest to my own clients to try some form of bodywork to help them with the therapeutic process as it adds another layer to your awareness and can help shift emotional affect in the body.  So I need to remind myself as well, as I work with attention to body in my work it is important that I look after my own body too.

 

My shoulder feels a little tender now but after the session, I have to remember now to give it a little compassion for whatever it is trying to release and have a little faith that it will happen in its own time, when my body is ready to release it.

For more information on Bodywork, click here.

By Kate Fletcher MCouns Pg Dip, Counsellor, Member of the BACP. Kate has experience working with all ages, including young people, in all areas of counselling. She is available for daytime and evening appointments. You can contact Kate on 0131 556 8440 or by email info@centre4holistichlealth.co.uk. To find out more about Kate's approach, visit: http://centre4holistichealth.co.uk/about-us/kate-fletcher/

How can I balance my thyroid gland?

Thyroid function is so critical to the body, each and every single cell – whether it’s the heart or the liver or the brain, all rely on this very important hormone.  When things go wrong with our thyroid glands, it is felt throughout the entire system.

 

Thyroid medications are not enough.  Even if you are responding to replacement medication, thyroid tissue gets irreversibly damaged unless the underlying cause is treated – meaning that over the years the thyroid’s natural ability to produce hormone reduces – creating dependence as dosages slowly creep up.  However, there are things that you can do to benefit your thyroid and keep it functioning well. 

 

1. Avoid Soy products completely as these contain components that impair the  production of thyroid hormone.  Millet is another food that should be avoided.
2. Cruciferous vegetables (cauliflower, cabbage, bok choy, broccoli) should be eaten in moderation and only well cooked, as cooking will destroy some of the enzymes that inhibit thyroid function.
3. Remove anything from diet that could aggravate immune system –  it is recommended to follow a basic paleo approach for at least 30 day period – strictly avoiding dairy, eggs, nightshades and all grains.  After 30 days re-introduce and watch lab changes and symptoms.
4. Repair and balance immune function: most cases of thyroid dysfunction are as a result of auto-immune antibodies. T regulatory cells are like little orchestra directors – they make sure that all aspects of immune system remain in balance - so if we can keep our T-regulatory cells happy – immune function remains happy.
5. Optimise Vitamin D levels to keep your T-regulatory cells in good condition.  Optimal levels of vitamin D3 are between 40-60 (Ask for the 25D test). From this you can calculate the optimal levels for supplementation. As inflammation suppresses conversion of sunlight to vitamin D, and if you live in higher altitudes where the solar angle is small, sunlight may not be enough.
6. Iodine is very important for thyroid function but must be taken together with selenium (this is very important to help Iodine convert in the thyroid gland without becoming toxic).  200ug selenium must be taken daily.
7. Glutathione – the master anti-oxidant in the body helps balance and regulate immune system – very important for any auto-immune disease.
8. The gut plays a critical role in thyroid immune function – your gut bacteria help regulate the immune system preventing an immune response to the thyroid – gut bacteria help promote T-regulatory cells to function by producing a critical component called butyrate. You can help your gut bacteria by eating more fermentable fibers that they can convert to butyrate by eating a wide range of fruit and vegetables. You can also eat butyrate directly by eating butter, which contains high level of this compound.
9. All auto-immune diseases stem from the gut – not eating fermentable fiber or fermentable food results in low levels of butyrate, leading to low levels of beneficial intestinal bacteria. As butyrate controls inflammation and supports T-cell regulation it can lead to leaky gut and if the gut is leaky – large proteins that get through the gaps in gut into the blood stream causing an immune reaction as the blood cells are not meant to encounter these large particles. Having a leaky gut is a precondition for developing an auto-immune condition.
10. Mistaken identity can cause thyroid problems – foods containing gluten and casein can cross-react with thyroid proteins causing a cross-reaction. Therefore, healing the gut is crucial.
11. Fillers in your medication – lactose in particular can make thyroid problems worse.  A study showed that most people with Hashimoto’s have lactose intolerance and in one study TSH levels were normalized by taking lactose (including lactose fillers) out of the diet.
12. Gluten can make thyroid problems worse – a recent study showed that a 6 month strict gluten avoidance diet can in some cases completely reverse antibodies.
13. A small number of people who have Hashimoto’s never develop antibodies and the only way to diagnose it can be through ultrasound – if you have the symptoms but your antibody test comes up negative it may be necessary to use ultrasound to look for thyroid nodules.

Thyroid function testing is available at the Centre for Holistic Health. Call 0131 556 8440 for more information.

 

By Charmaine Shepherd  B.Sc. Biomed., N.dip. Ac, MBAcC
Charmaine Shepherd is an Acupuncturist, Director of the Centre for Holistic Health and Author of Is it all in your mind? 10 Steps to Resolving the Underlying Causes of Anxiety and Depression. Available on Kindle!

Charmaine has a sensitive and holistic approach to health-care. She is dedicated to helping individuals take control of their own health. "I believe in supporting the innate healing ability of the body through the use of natural remedies, nutrition and lifestyle,” Charmaine Shepherd.

Depression and anxiety in undiagnosed thyroid problems

One of the most common causes of depression and anxiety is undiagnosed thyroid problems.  Yet, many people are unaware of this as they have had “thyroid” testing done.  There are several reasons why your Doctor may be telling you that your thyroid is normal – when it may not be. But first, this article is for people experiencing any of the following symptoms:

• Depresion
• Anxiety
• Fatigue
• Brain fog
• Agitation
• Insomnia or excessive sleeping
• Aches and pains
• Neurological symptoms

Thyroid problems cause a wide-range of symptoms because the hormone is needed to help cells with basic functions.  Your thyroid may be the cause of your symptoms even if your Doctor’s test has shown up normal.  As a first screen, most doctors will only test Thyroid Stimulating Hormone (TSH).    This is an indirect measure of thyroid function, in fact it only tells us whether the pituitary in the brain is asking the thyroid gland to produce thyroid hormone. Additionally, the ranges for TSH are so wide and there is no continuum, so that many people who fall just 0.1 points short could be considered “normal”.  

Thyroid function, however, is much more complicated. Not only do we need to look at what the TSH is doing, but we also need to consider what the gland itself is doing as well as the receptors on the body cells where the hormone is needed.  This requires much more complicated testing. 

Autoimmune thyroid problems are on the rise and are not always picked up by a simple TSH test. In the case of autoimmune thyroid problems, something in the gland is signaling the immune system to come and destroy the tissue  - usually it is the presence of a harmful component such as bromide – the body flags the tissue as problematic and the immune system comes in and destroys it.  

There are many reasons for this including environmental toxins, stress as well as gluten intolerance.

Research has shown a strong overlap between the thyroid condition called Hashimoto’s and Celiac disease – these groups often have high levels of thyroid antibodies which results in anxiety, panic and depression.

This also explains the finding that most people with thyroid antibodies respond really well to a gluten-free diet.  In fact, one study exposed a group of patients with Irritable Bowel Syndrome (IBS) to a gluten provocation.  Within 24 hours, participants started recording symptoms of depression even if they did not have gut symptoms. For these individuals the protein crossovers result in thyroid destruction when eating gluten containing foods.  

It is in some cases possible to eliminate Hashimoto’s through gluten elimination.

What to ask your doctor for when you have any of these symptoms:

• TSH – this level should optimally fall in the range of 1-2 even though the guidelines from your doctor would consider a TSH of up to 4 normal.

• Free T3/Free T4 tells us what the gland is making

• Thyroid antibodies – tells us whether the immune system is damaging the thyroid

• Reverse T3 – this one is critical.  It can tell us whether your thyroid hormones in a form that is useable to the body. This one is also important in people who have been placed on thyroid treatment by their doctors but do not feel any improvement. 

Most importantly, don’t be pushed into taking anti-depressants.  Anti-depressants are like the trash bins for whatever we don’t understand.  There are no blood tests or scans that can diagnose depression and so many people get placed unnecessarily on these medications which only mask a real underlying issue.   Once the person tries to come off anti-depressants the symptoms return – not because the person is deficient in anti-depressants but because the original problem has not been resolved.

If your doctor cannot, or is unwilling to run those tests, there are private laboratories who will run full thyroid function tests for under £100 – well worth the investment! The Centre for Holistic Health in Edinburgh also offers thyroid function testing, for more information, click here.

By Charmaine Shepherd  B.Sc. Biomed., N.dip. Ac, MBAcC
Charmaine Shepherd is an Acupuncturist, Director of the Centre for Holistic Health and Author of Is it all in your mind? 10 Steps to Resolving the Underlying Causes of Anxiety and Depression. Available on Kindle!

Charmaine has a sensitive and holistic approach to health-care. She is dedicated to helping individuals take control of their own health. "I believe in supporting the innate healing ability of the body through the use of natural remedies, nutrition and lifestyle,” Charmaine Shepherd.

Protecting our children’s health by tackling bullying

Bullying among children has reached such critical levels that parents, educators and health professionals are sounding the alarm:  enough is enough.
 
The website, www.bullyingstatistics.org, defines child bullying as "a form of intimidation or domination toward someone who is perceived as being weaker. It is a way of getting what one wants through some sort of coercion or force. It is also a way for someone to establish some sort of perceived superiority over another person."

Now, a new study that shows that the effects of bullying on the physical body may be seen decades later in the form of low grade inflammation means that we have to take bullying very seriously. Inflammation is an underlying factor in most illnesses.  If you, or a loved one, has had to deal with pain, peripheral neuropathy, diabetes, heart disease, stroke, migraines, thyroid issues, dental issues or cancer – inflammation has a central role to keeping these illnesses going.

 

Sadly, many of us suffer from chronic low grade inflammatory conditions but have no way of eliminating inflammation, and anti-inflammatories do not treat the root cause.

Now, research which spanned decades on over 1400 subjects has shown a strong correlation between bullying and inflammation.  The studies found that victims of bullying had considerably higher levels of inflammation even decades after the events.  It is now thought that the cumulative effects of bullying permanently alter our  levels of the stress hormone cortisol.  People victimised over long periods have a blunted cortisol secretion in response to a laboratory social stress test.

This blunted response means lower exposure to the anti-inflammatory effects for victimised children.

This of course poses great concern for parents who are already worried about the long-term effects of bullying in their children. And for many of our children, bullying extends outside of the school as cyber bullying is now a common experience.

What can we do to help our children when we believe that they may be the victims of bullying?

We speak to Kate Fletcher, Counsellor at CHH to see what parents can do to help stamp out bullying:

What can we do to help our children when we believe that they may be the victims of bullying? We speak to Kate Fletcher, CHH Team member:

Kate Fletcher, Counselor

For me, I feel the most important aspect in regards to bullying is for the child to be heard and be given the opportunity to be able to work through their feelings and the experience of being bullied.  

Listening is key to helping the child feel heard, rather than feeling as if you must do something. By listening to them, you will help the child overcome their fear and find their own voice in the situation.  It is crucial for the child to be able to empower themselves to take action and do something.  When the child is ready then you can help them carry out their wish.  

 



It is really difficult as a parent as it is only natural to feel protective of your children, especially when you know someone is being cruel to them but by getting angry or making an even bigger drama, this may cause the child to feel even more scared.  Encouraging your child to talk is the best way to make them feel safe, as well as reassuring them that it is not their fault. 

 

Often children find it difficult to articulate themselves when faced with overwhelming feelings but parents can help them to find language to express themselves. 

Giving them language to try out to see if it fits, can often help to identify feelings.

To find out more about Kate's approach, visit: http://centre4holistichealth.co.uk/about-us/kate-fletcher/

Also, Coherence therapy has been found to be very helpful in empowering young ones that are the victims of bullying:

Scientific studies of Heartmath Coherence training have shown it to be highly effective in teaching children techniques for coherence, an optimal state in which the heart, mind and emotions are in sync and balanced. Emotional resilience is an important skill for children who are the victims of bullying and can help transform the situation.

Find out more by clicking this link:http://centre4holistichealth.co.uk/hrv-coherence-training/

By Charmaine Shepherd  B.Sc. Biomed., N.dip. Ac, MBAcC
Charmaine Shepherd is an Acupuncturist, Director of the Centre for Holistic Health and Author of Is it all in your mind? 10 Steps to Resolving the Underlying Causes of Anxiety and Depression. Available on Kindle!