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Stress Management Stress has a impact on health and wellness, not just your happiness. Learn to deal with stress using lifestyle changes, nutrition and supplements to effectively so that you can live a healthier, happier life. Table of Content Part 1 § 

What is stress

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Stress response

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Cortisol

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Chronic stress

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Self-medicating measures to watch out for

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Health implication of stress

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How to manage stress

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Common causes of insomnia Your Website URL Here


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Stress Management Table of Content (con’t) Part 2 § 

Adaptogens § 

Ashwagandha

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Tulsi (Holy Basil)

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Schisandra

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Eleuthero/Siberian Ginseng

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Rhodiola

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L-Theanine

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GABA

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Passionflower

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What Is Stress – 3 stages Stage 1 – Alarm § 

When the threat or stressor is identified or realized, the body's stress response is a state of alarm.

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During this stage adrenaline will be produced in order to bring about the fight-or-flight response.

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There is also some activation of the HPA axis, producing cortisol.

Stage 2 – Resistance § 

If the stressor persists, it becomes necessary to attempt some means of coping with the stress.

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Although the body begins to try to adapt to the strains or demands of the environment, the body cannot keep this up indefinitely, so its resources are gradually depleted.

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Cortisol The negative destructive effects of chronically elevated cortisol: § 

Visceral fat deposits

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Hippocampal atrophy with resulting memory impairment

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Insulin resistance

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Atherosclerosis

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Osteoporosis

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Sarcopenia

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Mood changes

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Sleep changes

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Hyperexcitation

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Stress Management § 

Technique to calm the mind and promote a positive mental attitude

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Follow a healthy lifestyle, including regular physical exercise

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Eating a healthy diet

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Utilize key dietary and botanical supplements

Calming the mind and body is a key part in balancing stress. This involves switching from sympathetic stress response to the parasympathetic relaxation response through: § 

Laughter

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Listening to music

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Meditation

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Prayer and deep breathing Your Website URL Here


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Stress Management Your lifestyle is a major determinant of your stress levels. § 

negative coping patterns

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ineffectively diffusing stress

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failure to employ techniques that promote relaxation response

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poor time management

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relationship issues

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poor dietary habits

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lack of exercise

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poor sleep habits

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Insomnia – Common Causes § 

Anxiety or tension

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Depression

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Environmental change

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Emotional arousal

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Fear of insomnia

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Fear of sleep

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Hypoglycemia

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Disruptive environment

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Pain or discomfort

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Caffeine

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Drugs and alcohol Your Website URL Here


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Tulsi (Holy Basil) § 

Benefits include: § 

Cardio-protective effect

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Antimicrobial

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Anti-diabetic

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Hepato(liver)- protective

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Anti-inflammatory

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Anti-carcinogenic

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Immunodulatory

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Neuro-protective

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Eleuthero/Siberian Ginseng § 

Reduce the activation of the adrenal cortex in response to stress

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Increase physical and mental endurance

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Improve memory and alertness

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Improve work output as well as exercise recovery

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build blood and improves the ability of the body to absorb and efficiently use oxygen

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A potent immune modulator, has in particular been shown to promote antibody formation

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Detoxifying action, shown to protect animals against various poisons

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Polysaccarides in Eleuthero enhance the function of the liver by reducing the levels of enzymes that may be related to altering liver function Your Website URL Here

012 Stress Management Sample Slides  

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