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Post by anne12 on Sept 28, 2021 10:23:05 GMT
Are you stressed?
Stress can be both good and bad.
Some people thrive best with a bit of constant stress in their lives (these are often the ones who, for example, love working with tight deadlines all the time ...), while others succumb completely when they are in a stressful situation or period .
It can be very different how we react to stress. And it is the way your body and your mind interpret stress that determines whether you succumb.
The stress hormone cortisol is one of the most complex and misunderstood hormones. Stress causes elevated cortisol levels. However, if you have been stressed for a long time, your adrenal glands (which produce the primary stress hormones) can not keep up. It causes fluctuating levels in cortisol production. Until your glands are so tired that enough cortisol simply cannot be produced. It is called hypoadrenia - adrenal fatigue. Cortisol controls your cravings, digestion, blood pressure, your circadian rhythm, physical activity and your capacity to tackle stress. (It is - in other words - reasonably many parts of your life that are affected by cortisol !!) Cortisol is a glucocorticoid - a smart name called the group of substances that increase your blood sugar. This is actually the most important task of cortisol: to increase your blood sugar level and store excess glucose in your liver as glycogen (a kind of starch that is released when your blood sugar drops again).
Ie. we get energy from cortisol. Cortisol has 3 main tasks, which are absolutely vital for us:
Increases blood sugar levels
Increases blood pressure
Modulates inflammation
Stress is an inevitable part of life today. That's not necessarily a bad thing. Under normal circumstances, your body produces a short splash of cortisol when you feel stressed. Stress is actually an instinct that aims to get you to mobilize ALL your energy quickly so you can run away from a tiger. In a natural world, we would not meet such tigers very often.
We would chill around the fire with our cavemen and cave children in our safe tribe most of the time. Our alarm systems are designed to rise and fall - a bit like the tidewave.
This is how the cortisol levels work e.g. also in animals.
Today, our lives are just completely different. Our internal systems still function as when we were cavemen, but today there are some completely different dangers we face:
rush hour, queue on the higheay,
(daily) deadlines,
hysterical children,
meetings,
bills to be paid on time ...
The list is long!
For many (especially women) this stress phase never stops. We require our adrenal glands to produce large amounts of cortisol - all the time.
And that's the beginning of a true hormone hell ...
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Post by anne12 on Sept 28, 2021 11:35:51 GMT
Do you live a stressful life?
Have you ever wondered how it affects your sex drive?
If you’re stressed for extended periods of time, chances are your sex life will begin to suffer, which only adds to your to already high stress levels. Your mind is no longer focused on the things you need to get done, but instead on questions such as:
Where has my sex drive gone?
Why does it take me longer to get in the mood?
Why do I lose my focus?
Why am I having difficulties having an orgasm?
Myths do more harm than good
Let’s be honest, people tend to keep stress to themselves. And the thing is, if you manage to muster up the courage to talk to someone about what you’re experiencing, you may find that their response only increases your anxiety about your frustrating sex life.
I’ve heard many myths about stress and sex over the years working with more than 1,000 individuals in my private practice. Here are three of the most common ones.
If stress affects your romantic feelings for your partner, you may as well get divorced.
Once your sex drive disappears, it doesn’t come back
If your partner doesn’t desire you because they’re stressed, this means they don’t love you anymore.
These myths are devastating, because as soon as you convince yourself that “the damage is done,” then what’s really left but to throw in the towel? Give up? Admit defeat? You end up either surrendering to a passive attitude, where you don’t look for help, or worse, you file for divorce.
This is why it’s extremely important to seek proper guidance and learn how stress affects your sex drive. Familiarising yourself with the ins and outs makes it easier for you to navigate through these problems as a couple. One thing is absolutely certain: the stressed partner is not the only one who suffers.
Why stress affects your sex drive
If partners can’t manage stress as a team, the relationship suffers. Here are three ways stress affects your sex drive.
The two nervous systems
Human beings have two nervous systems. The sympathetic nervous system is the accelerator and the parasympathetic nervous system is the brake. We use the accelerator when we experience difficulties and challenges in life.
Whenever this happens, our stress response (the accelerator) is released in our bodies. This happens physically: your heart rate increases, your palms get sweaty, you experience inner discomfort. All of these things are really just your body providing you with a shot of energy to either fight the problems or to run away from them.
As soon as the challenge has been dealt with, and the danger has passed, the accelerator will be relieved by the brake. Ah, another challenge has been solved. Now you can relax.
But…
When we experience stress over a long period of time, it may actually feel as though our accelerator has gotten stuck. Our body is working overtime, all the time, and we never actually allow our brakes to kick in.
Our sexuality goes hand in hand with our brakes. Naturally, and biologically speaking, it does not make sense for us to enjoy an erotic touch or to lie around kissing our partner if our stress pedal is hitting the metal. Stress and sex drive do not mix. You simply cannot have a head full of 120 worries while also having great sex.
Your hormones change
When the accelerator has been in overdrive for a long period of time, you body will actually begin to produce more cortisol – this is known as “the stress hormone.” The building blocks used in this process are the very same building blocks used to produce the male sex hormone testosterone. Therefore, for most people with long-lasting stress symptoms, their testosterone production is reduced.
According to Norwegian doctor, psychiatrist, and clinical sexologist Haakon Aars, testosterone is the sex hormone with the greatest significance to sex drive in both men and women. This means that your sex drive decreases due to completely logical physiological reasons.
Closeness is replaced by absence
Your sexuality is not only affected by hormones, but also by social, relational, and psychological factors. When the stress hormones kick in, closeness is replaced by absence. It is nearly impossible to be present – to listen and to be interested in the people around you – if you’re feeling stressed out. It’s hard to deal with anyone but yourself.
The stress hormones pumping through your body are encouraging you to either fight or flight. This can even lead to you being aggressive towards your partner. You might start to snap at them or yell at them. The people you normally love having around you can suddenly feel like a source of irritation because they demand time with you.
All of this doesn’t leave much room for closeness with your partner, and slowly but surely, the intimacy starts to fall away. As days turn to weeks, what you’re usually depositing into your Emotional Bank Account, as Dr. John Gottman calls it, becomes less and less.
When your presence and your intimacy fade away, and your aggression and irritation skyrockets, it’s only natural for insecurities to increase. In most cases, this equals a considerably lowered lust for intimacy and sexual contact.
What can you do?
When your sexuality is giving you a hard time, you need to address the underlying problem. Here is what I recommend that you do.
Talk to your partner about stress
Anyone can experience stress and there’s absolutely nothing to feel ashamed of. We’re all at risk of experiencing stress. Have a daily stress reducing conversation.
Decide to handle this as a team
The more of a team you are, fighting this stress together, the better. It will not only increase your sense of unity but also show you that this is something you were are able to get through together.
Accept that your sex drive will fluctuate
Your sex drive will be low sometimes and that’s okay. Accept that it might take a little while to get back into the swing of things. This is perfectly normal and if you can accept this, you can still have a lovely sex life during this time too. What you need to remember though is that it’ll take longer for your body to feel aroused, and you will need to focus on allowing the ‘brake nervous system’ to kick in.
Focus on activating your brake
The more you can do this, the more you’re actually fighting the stress itself. This is where cuddles and kisses, hugs, and other loving touch can help. It simply forces the body to go from stress to relaxation, if you allow this. Kiss your stressed out partner a little bit more and hug them for 20 seconds longer. You could even offer them a nice 30 minute massage etc.
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Post by anne12 on Sept 30, 2021 10:13:29 GMT
HPA QUESTIONNAIRE
This questionnaire is designed to identify imbalances in the hypothalamic-pituitary-adrenal axis (HPA) and the associated hormones.
Mark if this is a mild problem (1), significant problem (2), large
problem (3) or serious problem (4)
LOW CORTISOL
1. Drowsiness, tangential to depressive tendencies.
2. Great need for sleep.
3. Chronic fatigue.
4. Chronic pain.
5. Fibromyalgia (tenderpoint testing).
6. Dizziness, especially when getting up from lying down position.
7. Low blood pressure and / or drop in blood pressure when you get up sitting position.
8. Salty cravings (after chips, olives and other salty things)
9. Poor wound healing.
10. Easy to get bruises or ruptures?
11. Burnout?
12. Impaired ability to handle even lighter stressors?
13. Hypoglycaemia (hypoglycaemia): dizziness, irritability or sleepy if meals are delayed or 4-5 hours pass between meals?
14. Is the skin near nails, elbows, nipples or scars more dark?
15. Do wounds heal more slowly than before?
16. Unstable body temperature? (cold or hot).
17. Do you often get a little more energy after dinner?
18. Do you need coffee (caffeine) to keep going?
19. Are you energy depleted, especially in the afternoon between 2-4 pm
20.That you have a harder time recovering from infections (flu, cold), more frequent or recurrent infections?
21. Reduced stress tolerance? (Are you more easily stressed over things that did not stress you to the same degree before)?
22. Has your ability to solve problems and challenges become deteriorated?
23.Inflammatory conditions in the body (such as bromyalgia, arthritis, psoriasis, chronic pain and inflammatory bowel disease.
24. Low or unstable blood sugar?
25. Have you been diagnosed with low metabolism, but have difficulty to be well regulated on your medication? Or you experience side effects of your metabolic medication?
HIGH CORTISOL
1. Increasing depression / depressive tendencies or dystymi?
2. Weight gain around the abdomen?
3. Stretch marks (not due to pregnancy or weight gain / -loss)?
4. Type 2 diabetes?
5. Osteroporosis / osteopenia?
6. Cravings for sweets?
7. Difficulty falling asleep or staying asleep?
8. Nervous stomach? (the feeling of having to urgently go to the toilet if you get excited or nervous)
9. High blood pressure or fast heart rate?
10. High blood sugar (prediabetes, diabetes, insulin resistance / syndrome X) or unstable blood sugar (tendency to dizziness if there is too much time between meals)?
11. Do you get easily disturbed in your sleep? Do you often wake up to sounds, dreams or
12. Sudden weight loss for no apparent reason?
13. Do you constantly run from task to task? (Do you force your energy to reach all deadlines, even if you really are tired?)
14. Abdominal weight gain, also known as muffin top (i.e. parts of the abdomen, as opposed to bloating) or a waist measurement of over 80 cm?
LOW ALDOSTERON
1. Tendency to prefer lying down?
2. Tends to move, to increase blood pressure / "get going in circulation ”?
3. Drowsiness, zombie-like feeling?
4. Being quickly distracted, absent, daydreaming?
5. Difficulty focusing on tasks?
6. It feels better in your head if you lie down or are in movement?
7. Harder by focusing sight when standing up?
8. Cravings for salt?
9. Often thirsty, drink a lot?
10. Polyuria?
11. Low blood pressure (below 110/60)?
12. Orthostatic hypotension? (> 10mm / hg)
LOW PREGNENOLONE
1. Poor memory? The feeling of entering a room, and forget what you went in there for?
2. Decreasing color vision?
3. Moderate fatigue?
4. Dry skin?
5. Moderate pain in joints and muscles when moving?
6. Also check hormones, which are synthesized from pregnenolone (progesterone, estrogens, testosterone)
LOW DHEA
1. Moderate fatigue?
2. Depression?
3. Anxiety / nervousness / restlessness?
4. Low stress threshold. Sound sensitive?
5. Low libido?
6. Lack of sexual satisfaction?
7. Dry eyes?
8. Also check DHEA's metabolites (estrogens and testosterone)
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Post by anne12 on Sept 30, 2021 10:28:55 GMT
Cortisol:
Cortisol belongs to the family of glucocorticoids and is the most important stress hormone.
Basically, it can be said that cortisol keeps us alive, and it does so because of three important and almost basic functions:
It increases both blood sugar level (energy level) and blood pressure and it modulates inflammation.
The beneficial effects of cortisol are to increase our energy levels, focus, drive, work ability, stress resistance, stimulate the immune system and inhibit inflammation and pain. Another effect of cortisol is the ability to soothe an increased activity of the sympathetic nervous system that produces adrenaline; why people who have too low cortisol often have elevated adrenaline levels.
Too high or too low levels of cortisol, due to acute or prolonged stress or illness, can therefore cause many symptoms and affect many other hormones.
Oxytocin:
Oxytocin is both a hormone and a neurotransmitter. That is, oxytocin transmits signals from one brain cell to another.
Oxytocin stimulates social interactions, togetherness, friendship and strengthens bonds between people. It improves mood and alleviates anxiety.
An increase in oxytoxin is seen during orgasm, but hugging for a longer time also increases oxytocin secretion. Oxytoxin is also released when the cervix expands during childbirth, as well as when a woman's nipples are stimulated during breastfeeding.
Oxytocin inhibits elevated cortisol levels during stress, and therefore oxytocin-releasing activities can be used during stress: eg good food, dim lighting, soft clothing, yoga, meditation, relaxation and enjoyment.
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Post by anne12 on Oct 3, 2021 19:01:46 GMT
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Post by anne12 on Oct 12, 2021 11:40:50 GMT
Tools for getting better sleep: 1) Get light in the morning People who get enough light during the day sleep better, faster and deeper. Be sure to get sunlight in your eyes as the first thing in the morning. If this is not possible, a light therapy lamp can be a good investment. 30 min. light therapy with 6000 lux daily during the day makes sleep deeper and more coherent. 2) Cold water in the face or a cold shower in the morning ... ... kick-starts your production of cortisol and adrenaline, so levels rise in the morning and fall in the evening. 3) Keep the bedroom as dark as possible Darkness in the evening before bedtime and throughout the night increases the formation of the sleep hormone melatonin. Be sure to dim the lighting in the evening before going to bed, and engage in quiet activities in the evening. Read a book, cuddle with your girlfriend, knit socks, take a bath ... Anything that calms you will prepare your body and your mind for sleep. 4) Sleeping temperature Keep the bedroom temperature between 18-25 degrees for optimal secretion of melatonin. 5) Avoid stress and intense exercise in the evening (Yoga is okay) The secretion of cortisol and adrenaline during intense exercise can interfere with night sleep. 6) Avoid noise If you measured the noise level during the night (as some light bulbs for example can), then you might be surprised at how much noise there really is while you sleep. Even if you do not consciously notice it, it can greatly affect your sleep, and help prevent or interrupt your deep sleep. Try to minimize noise sources as best you can. And use earplugs if necessary. 7) Avoid electronics where you sleep (eg clock radio, mobile phone, etc.) 8) Stop or reduce your intake of coffee and caffeinated beverages It may seem difficult, because when you are tired and exhausted, a cup of caffeine can seem like the only thing that can make your day stick together. But instead of fooling your body into thinking it has more energy than it has, we need to focus on calming your nervous system so you can get a good night's sleep. And quite naturally waking up filled with energy. Replace if necessary. coffee with matcha (green tea powder) or other green tea, which contains the soothing amino acid l-theanine. 9) Avoid drinking alcohol before going to sleep Alcohol can reduce the production of growth hormone and melatonin. 10) Many other hormonal imbalances can affect your sleep pattern Eg high cortisol in the evening, low levels of DHEA, low progesterone, low melatonin, low level of growth hormone etc. So have good patience with your sleep. Introduce and stick to the good habits, and have confidence that will probably get better with time as the body gets more in balance. 11) Make sure to move the body during the day, get fresh air and daylight It induces a natural fatigue of body and mind. 12) Your bedroom is sacred It is your space for relaxation and enjoyment. This should not be a mess, piles of laundry or books you should read at work or study. Your bedroom is the space where you should feel completely safe - your "helle". Decorate it nicely with soft fabrics and soothing colors. Remember, the bedroom is only for sleeping in (and certain other enjoyable activities;) If you keep your bedroom devoted to pleasure and tranquility, then your brain and your nervous system will be automatically calmed just by entering the room. 13) If you wake up at night, do not lie down and turn around It only increases your stress levels. Try to consider this time as extra "self-care hours" you get as a gift. The body can easily survive for long periods completely without sleep, so lying down and stressing that you can not sleep is not necessary. Instead, spend time on something nice. Read a nice book (in soft light), give yourself reflexology, listen to the evening visualization, watch a calm series, but feel free to set the screen light as soft (and red) as possible. The blue light from a screen will instead decrease the production of sleep hormone. 14) Meditation Research shows that regular meditation affects the brain by increasing the amount of alpha waves. Alpha waves have a frequency of 8-13Hz and are located in the middle of the brain's slow and fast waves. With great alpha wave activity, one experiences a passive, meditative attention. In the high alpha state, you are free from tension and stress, and you gather new energy. In addition, an increased activity of alpha rays lowers blood pressure and heart rate. The mind becomes calm and the level of stress hormones in the body is lowered markedly. Acupressure for better sleep In this There are 3 points that are good for creating calm and helping for a better sleep. Heart 7 - calms the mind Women's point - good for insomnia and general hormonal imbalances (NOTE: Do not use this point if you are pregnant) Kidney 1 - can be good for calming down Heart protector 6 - helps against insomnia, anxiety and restlessness Gallbladder 20 - can relax around neck and head www.healthline.com/health/pressure-points-for-sleep#takeaway |
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Post by anne12 on Oct 12, 2021 11:41:28 GMT
Relaxing infusion for the nerveussystem
You can drink it through the day hot or cold
1 teaspoon lavender
1 teaspoon valerian root
1 tablespoon oat straw
1 tablespoon lemon balm
1 tablespoon chamomile
1 tablespoon hops
1 liter of boiling water
Drizzle the herbs with boiling water and let it be for 15 min. and 2 hours before discarding the herbs. The longer the infusion lasts, the stronger it becomes.
TIP: It may be a good idea to set the infusion to infuse in the evening before going to bed.
The next day it is ready and can be consumed as iced tea throughout the day.
Lavender, valerian, oat straw, lemon balm, chamomile and hops all have a relaxing effect on the nervous system. OAT STRAW (avena sativa) has a calming effect on the central nervous system. Oat straw is rich in saponins, sterols and flavonoids.
Used as a tincture or extract for depression, nervousness, insomnia and melancholy and is especially good for menopausal fatigue. Ask at the health food store. humulus lupus is used as a sedative for insomnia, stress, nervousness or restlessness. Most likely has a calming effect due to the high content of valeric acid in hops. Also contains phytoestrogens and can alleviate hot flushes and anxiety during menopause. Do not use hops if you have a history of estrogen-sensitive cancer.
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Post by anne12 on Oct 12, 2021 12:09:31 GMT
Small overview of supplements for your sleep:
Multivitamin with active b-vitamins (Omnimin Pure or multithera) The conversion from tryptophan to serotonin (and melatonin) requires a number of different nutrients and should therefore be supplemented with a daily multivitamin supplement with active B vitamins. In the absence of B3, tryptophan will be converted to B3 instead of serotonin and melatonin. Supplementation of B3 provides deeper sleep by increasing the deep and slow brain waves and increasing the levels of growth hormone. Therefore, take a multivitamin, which also covers you with active (methylated) b-vitamins.
Magnesium. Magnesium supplements are particularly indicated for superficial sleep, irritation at night, cramps and restless legs, sore muscles, tense body. Magnesium supplements provide deeper sleep, reduce movement during the night, reduce cramps and restlessness, and suppress ACTH during the night hours. ACTH is the hormone secreted by the brain that stimulates the adrenal glands' production of stress hormones).
Take 2 teaspoons Plantforce Magnesium in water before bedtime.
Pascoflair. Used for sleep problems, stress, anxiety, PTSD, nervousness, restlessness, anxiety. Can be used both acutely and on a daily basis. A non-prescription traditional herbal medicine. Pascoflair 425 mg is a sedative herbal remedy that can alleviate problems falling asleep or stage sleep. No side effects or drowsiness have been reported with the use of the drug. No physical dependence is recorded.
Valeriana Forte (Baldrian) Faster drowsiness, deeper sleep, fewer awakenings during the night, no addiction. In case of restlessness and anxiety: 1-3 tablets in the morning or at lunchtime. • In case of difficulty sleeping: Usually 1-3 tablets before bedtime. Max dose 4 tablets. The effect gradually sets in, so it may take 2-4 weeks before you get the full effect of Valeriana Forte. Should not be used by pregnant or lactating women.
Chamomile Can be consumed as a tea ect..
Lavender Put lavender oil on your pillow before going to sleep or use a soy candle with lavender scent in your bedroom. Lavender is also used in the relaxing infusion
Babuna Sleep - A natural sedative made on the chamomile flower. The product has a relaxing effect on sleep and stimulates the entire digestive system. If you have problems with sleep being too short, babuna is super good for you. It does not help you fall asleep, but provides a longer, deeper and more restful sleep
L- Tyrosine - L-Thyrosine is especially for you who are anxious, restless, nervous and maybe even anxious. L-thyrosine is a natural amino acid that is used to make neurotransmitters, such as dopamine, adrenaline and norepinephrine. NOTE: you should not take L-thyrosine with metabolic drugs, MAO inhibitors or levodopa. L-thyrosine for metabolic patients should be monitored by a physician.
L-Tryptophan - This amino acid is especially effective in nervous, depressed and stressed people who sleep poorly, easily and interrupt. Tryptophan is an amino acid (a building block of proteins) that is converted in the body to serotonin and then to melatonin at night when it is dark. Therefore, a good sleep requires adequate supply of tryptophan from the diet throughout the day. Good sources of tryptophan are: Pumpkin seed protein powder, game, pork, chicken, turkey, duck, seafood, chickpeas, lentils, soybeans and banana.
Melatonin - Timer released 3-5 mg before bedtime. It is especially important to choose "time-released" melatonin, especially if you not only have sleep problems, but want deeper sleep throughout the night.
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Post by anne12 on Oct 12, 2021 12:12:16 GMT
Visualization exercise:
Find a good visualization meditation exercise that can be heard both with background music and without background music. It makes no difference, it's just because someone prefers with and someone without
Listen to it as often as you want - but not while driving
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Post by anne12 on Oct 17, 2021 7:49:48 GMT
Food PROTEIN • Chicken, • Turkey • Duck . Deer ect • Beef • Hot smoked salmon • • Manchego cheese / goat's cheese / sheep's cheese e.g. pecorino • Goat's milk / sheep's milk yoghurt • Eggs • Fat-reduced almond flour • Fat-reduced peanut flour • Hemp seeds • Chia seeds • Pumpkin seed protein powder • Collagen powder • PlantForce Synergy protein powder Fat • Coconut oil • Coconut milk • Olive oil • Sesame seeds • Cashews • Avocado • Almond butter • Egg yolk • Butter • Organic mayonnaise Lentils, pre-cooked in a glass or bag • Beans, pre-cooked in a glass or bag • Sweet potatoes • Potatoes • Root vegetables • Oatmeal - possibly. gluten free • Rice - whole grain Vegtables & FRUIT • Leaf green: all kinds of salads, spinach, parsley etc. • Herbs: thyme, rosemary etc. • • Kale • Onions • Tomato • Cucumber • Asparagus • Red pepper • Carrots • Fennel • • Garlic • Fresh ginger • Fresh turmeric • Lemons • Bananas • Berries: blueberries, raspberries, strawberries etc. . edamame beans, green beans, spinach, kale • Plant milk • Peeled tomatoes, tomato sauce • Turmeric - crushed • Dark chocolate • Yacon syrup or birch sweet • Matcha powder • Cocoa nibs • Cocoa / raw cocoa Licorice root extract • Greens HERBS • Stinging nettle - www.instagram.com/reel/CVPtlmygiOC/?utm_medium=copy_linkwww.instagram.com/reel/CTrKEo9gCVY/?utm_medium=copy_link • Stinging nettle root • Spearmint • Licorice root • Cinnamon bark • Lavender • Valerian • Oat straw • Lemon balm • Chamomile • Hops • Coke nut Help to drink more water - www.instagram.com/reel/CQ-smnnAbYP/?utm_medium=copy_linkyoutu.be/CQeHQ0s9omc |
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Post by anne12 on Oct 17, 2021 8:30:46 GMT
Basic package for both high and low cortisol:
multivitamins with active (methylated) B vitamins.
B vitamins are essential for almost all processes in the body. But in the body, they must be converted via enzymes, to the form that the body uses (B9, for example, must be converted to methyl tetrahydrofolate and B12 to methylcobalamin). Even the B vitamins we get from food must be converted into these forms - otherwise we can not utilize them. Some people (about 40% of the population) have genetic variations that cause this process of transformation to be impaired. Therefore, it can be difficult to get enough b-vitamins through regular supplements and food. Therefore, we only recommend grants that already contain these active forms: MultiThera - The strongest and one of the most bioavailable (easily absorbable) products on the market. If you have chronic disorders (asthma, PCO, PMS, endometriosis, low metabolism, diabetes, neurological disorders, psoriasis, inflammation, etc.), I recommend that you choose this as a basic supplement, as MultiThera uses methylated b-vitamins, which are essential for liver breakdown. of estrogens and waste products and for the body's homocysteine level.
Fish oil
Especially for you who have a lot of inflammation in the body. Omega-3 is a group of fats, which i.a. inhibits inflammatory processes in the body. The body needs an adequate supply of omega-3 to be able to inhibit inflammation. Unfortunately, the vast majority of some cultures' diet contains far too much omega-6 compared to omega-3, which creates inflammation and pain.
Magnesium
Magnesium supplements are for you with: stress, asthma, difficulty sleeping, restlessness in the legs, muscle tension, migraine or headache, pain during menstruation or other inflammation. Soothes and relaxes the nervous system and muscles. Magnesium is the second most abundant mineral in the body and the fourth most important positively charged ion in the body. Magnesium regulates over 325 enzymes and plays an important role in many of the body's functions, such as control over muscles, electrical impulses, energy production and excretion of toxins. Also good for fluid retention / edema.
Extended package for you who have high cortisol:
Phosphatidyl Serine - Good for memory problems. Makes the cells more sensitive to cortisol, which is good.
Pascoflair - Used for sleep problems, stress, anxiety, PTSD, nervousness, restlessness, anxiety. Can be used both acutely and on a daily basis. A non-prescription traditional herbal medicine. Pascoflair 425 mg is a sedative herbal remedy that can alleviate problems falling asleep or stage sleep. No side effects or drowsiness have been reported with the use of the drug. No physical dependence is recorded.
Valeriana Forte - Has a calming effect and is a really good remedy for sleep problems, stress, anxiety and restlessness.
Rhodiola Rosea - Increases mental focus and energy. A mild supplement that is suitable if you are very sensitive to supplements. Rhodiola is one of the most well-studied herbs at high cortisol levels.
Avena sativa (oat straw) - Soothing natural remedy if you have difficulty sleeping.
Extended package for you who have low cortisol:
Phosphatidyl Serine - Good for memory problems. Makes the cells more sensitive to cortisol, which is good.
Acetyl L-Carnitine
Maca - Is especially good for low estrogen AND burnout. Strengthens energy and endurance. Normalizes hormone levels. Fertility-promoting.
Ashwaghanda - High-indicated in both burnout AND low metabolism.
Panax Ginseng - Panax Ginseng is very powerful. Avoid ginseng if you are very sensitive, suffering from anxiety or restlessness. Works best on men and women over 30 years. If you have PCO and / or elevated androgens, you should not take ginseng
Siberian Ginseng - Is a strengthening herb that inhibits adrenal enlargement and reduces the consumption of vitamin C in the adrenal glands. In this way, it is used to improve both mental and physical performance, especially in cases of physical and mental stress. Siberian Ginseng can be used against stress, and is more directly immune-stimulating than the other adaptogens. Can be used for a long time and promotes endurance and resilience. If you have PCO and / or elevated androgens, you should not take ginseng
Astragalus - Is one of the most important herbs in traditional Chinese medicine. Astragalus inhibits i.a. the effect of cortisone on the cellular immune system and reduces stress. Used especially to strengthen the immune system after prolonged exposure to stress. In Chinese medicine, astragel is also used for hot flashes (when you have both low cortisol and low estrogen).
Rhodiola Rosea - Increases mental focus and energy. A mild supplement that is suitable if you are very sensitive to supplements. Rhodiola is one of the most well-studied herbs at high cortisol levels.
Licorice extract - Licorice extract is a superfood for your cortisol levels and your ovaries. The glycyrrhizinic acid in the licorice root affects the enzyme 11beta-hydroxysteroid dehydrogenase (11beta HSD), so that more free cortisol becomes available in the body. Licorice extract is also used in the depletion of adrenal cortex hormone products such as.
Prednisolone. The glycyrrhizinic acid also affects the ovaries by inhibiting the 17-beta hydroxygenase enzyme, which inhibits the formation of androgens from the ovaries. Licorice is therefore especially good for you with low cortisol levels and with high androgenic levels. NOTE: Do not use glycyrrhiza glabra (Licorice) if you have high blood pressure, kidney problems or are taking diuretics. Do not use licorice extract if you have had estrogen-sensitive cancer.
L- Tyrosine - L-Thyrosine is especially for you who are anxious, restless, nervous and maybe even anxious. L-thyrosine is a natural amino acid that is used to make neurotransmitters, such as dopamine, adrenaline and norepinephrine. NOTE: you should not take L-thyrosine with metabolic drugs, MAO inhibitors or levodopa.
L-thyrosine for metabolic patients should be monitored by a physician.
Magnesium - Magnesium supplements are for you with stress, asthma, difficulty sleeping, restlessness in the legs, muscle tension, migraine or headache, pain during menstruation or other inflammation. Soothes and relaxes the nervous system and muscles. Magnesium is the second most abundant mineral in the body and the fourth most important positively charged ion in the body. Magnesium regulates over 325 enzymes and plays an important role in many of the body's functions, such as control over muscles, electrical impulses, energy production and excretion of toxins. Also good for fluid retention / edema.
SunTheanine L-Theanine - L-Theanine is the active ingredient in green tea that helps promote this feeling of relaxation and calm as it supports the brain's production of alpha waves.
A Naturopath, hormonal expert, also educated at The Institute for Functional Medicine in the United States and member of Dr. Hertoghe Medical School
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Post by anne12 on Oct 18, 2021 5:27:39 GMT
Stress over a longer period of time can tear your security filter. It becomes phinner.
The security filter
Do you have holes in your security filter.
This is something that people with some disorganized attachment or other kind of shok trauma has also hsps
It is an ivisible filter that sits outside of the body approx. 20 cm out from the body.
For some it is closer to the body, for others it is further away.
You can often feel it when you are out on a dancefloor. You can feel if you get too close to others even when it is dark.
You can also feel it before turning your head up in a cupboard door.
If you have holes in your safety filter there are 3 different things you can do.
1)
2)
3)
A stress, SE, attatchment coach and gestalt therapist
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Post by anne12 on Oct 20, 2021 0:06:26 GMT
MAIN FOODS FOR STRESS
Be sure to eat a handful of protein morning, noon and evening, such as fish, shellfish, poultry, eggs, lentils, beans, chickpeas, hemp seeds or good quality protein powder. The amino acid tyrosine is a prerequisite for the formation of many of the neurotransmitters that we can consume too much under stress, such as adrenaline and norepinephrine.
Tyrosine is found mainly in eggs, soy, tofu, parmesan, sesame seeds, shrimp, chicken, peanuts and peanut flour, mussels, chicken livers, fish, poultry, lamb, almonds, mung beans, cocoa and hemp seeds ect.
Eat plenty of these foods. The amino acid tryptophan is converted in the body to serotonin (the happiness hormone) and further to the sleep hormone melatonin. Tryptophan is found mainly in turkey, chicken, eggs, anchovies, pumpkin seed protein powder, parmesan and also in soybeans, spirulina, pumpkin seeds, sesame seeds. Eat plenty of these foods. Eat 1-2 handfuls of coarse (slow) carbohydrates, preferably for the evening meal, eg whole grain rice, (gluten-free) pasta, oatmeal and buckwheat (in bread), quinoa, amaranth, root vegetables, potatoes. Eat 800-1000 g of greens a day - divided into today's meals. Eat unsaturated fats from nuts, kernels or seeds (3-4 tbsp), avocado, olives or 1/2 tbsp cold-pressed oil every day. Also eat saturated fat from coconut oil or butter (1 tsp). Drink 2-3 liters of water a day (coffee, tea does not count - however, a maximum of 1 liter of herbal tea or freshly squeezed juice counts) Choose organic and unprocessed foods. Choose meat from free-range animals. Feel free to eat lecithin-rich foods daily: homemade or organic mayonnaise, soft-boiled eggs, lecithin granules and sunflower seeds.
Raw cocoa acts as a natural antidepressant and energizer. Dark chocolate and cocoa have been shown in some studies to normalize elevated cortisol levels. Licorice (licorice root extract), but only if you do not have high blood pressure, kidney problems or have / have had estrogen-sensitive cancer.
Dark colors & hot food
In traditional Chinese medicine, the water element emphasizes particularly dark foods with a salty taste, such as kidney beans, blueberries and seaweed. Just like in winter, it is also about giving the body nourishment and strength to cope through the harsh times it is in under stress. Therefore, especially warm winter food is preferable, whereas salads and raw food are among the other elements.
Eat 3 main meals.
AVOID: Coffee - also decaffeinated (if you are energy depleted, try matcha, maté, maca or a cocoa drink) Alcohol Sugar, products with added sugar and high fructose-containing products (ie also avoid dates, syrup, honey, sugar, coconut palm sugar). You can sweeten with stevia, birch sweet, sukrin, yacon palm syrup
Avoid snacking between meals
A Naturopath, hormonal expert, also educated at The Institute for Functional Medicine in the United States and member of Dr. Hertoghe Medical School.
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Post by anne12 on Oct 20, 2021 1:14:57 GMT
Remember to get pleasure and orgasms Sex and orgasms gives you dopamine and oxytocin Having sex can be a good Way to release stress An orgasm acts as a flush of cortisol out of the body. It increases oxytocin, the 'love hormone' that helps balance cortisol. So whether it is for yourself or with someone else, it may be a good idea getting more orgasms in. NOTE: stress can have an inhibitory effect on the sex drive and the ability to orgasm - if you are particularly stressed, make sure you have plenty of rest, peace and time to get in the mood and feel the body (as also has a stress-reducing effect), rather than just focusing on the end result shows.acast.com/oslo-raw-podcast/episodes/pleasure-the-ultimate-detox-with-caroline-fibaek |
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Post by anne12 on Oct 21, 2021 10:11:17 GMT
Guide to vagus stimulation:
1) Cold effects.
Whether it is water in the head in the morning or winter bathing. Do what feels best and most natural for you right now.
2) Sing or chant. Sing, hum, chant
3) Meditation. Use a visualization exercise as much as possible
4) Follow the rhythms of the day. Go to bed at 22, sleep 8 hours and get light in your eyes as the first thing when you wake up in the morning.
5) Yoga. Use yoga exercises.
Relaxation response
Begin with a little breathing exercise.
Yoga
Yoga increases vagus nerve activity, increases activity in the parasympathetic part of your nervous system - the part of your nervous system that sends the relaxation response - pure stress reduction.
Find yourself a yoga teacher specializing in stress management and who has several therapist educations, so that the person has in-depth knowledge of how stress challenges the body's systems and mental surplus, and not least has great knowledge of what it takes to rebuild the body and mental surplus .
Use yoga exercises that are simple with gentle body movements and different breathing techniques. When the body is stressed, it can be a bit of a challenge to find peace in yoga - because the nervous system and the body have "forgotten" that peace feels comfortable. So know that it is only natural that yoga can set emotions in moving and moods and that it is perfectly okay. It may also be that you feel inner peace immediately now that you have a moment to yourself. - then you give space to enjoy and just to be.
You will need a yoga mat, yoga belt (scarf or towel can do that too), 2 blankets, yoga blocks and yoga pillow (a few pillows can also do that instead of blocks etc. Finally, remember to give yourself time for a final savasana (rest), which greatly releases your relaxation response. Also use breathing techniques that, which is an instantly effective calming boost for you in your everyday life.
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