TAKING CARE OF YOURSELF, WITH GENTLE EXERCISE...

By Dr Orly Zuker, Chiropractor 
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing, Webster Certif)

With work, university and school demands, eight hour work days are quickly turning into ten hour days, making our lives busy, stressful and demanding on our bodies. Exercise may help us cope with the stress of life, however when we are time poor it is difficult to dedicate the time to exercise and for fitness. Sedentary work and school life also mean that our flexibility may reduce and our posture may deteriorate, further augmenting stress levels and effecting optimal body function. In an effort to manage stress and reduce the risk of cardiovascular disease, anxiety and musculoskeletal complaints many people are turning to activities and exercise that offer them an opportunity to rest, relax and stretch, as well as build fitness.

The ancient practice of yoga and the more modern practice of pilates are two gentle exercise practices that people are enjoying today. In addition, many professional dancers, footballers and elite athletes are also including yoga and pilates into their training regimes to ensure that they not only build strength and fitness with cardiovascular training and weights, but also that they improve balance and flexibility, reducing the risk of muscular injury.

Yoga

It is well known that regular exercise of any kind may slow the rate of cellular aging and enhance a person’s well being. In a nutshell, this occurs as a result of many physiological processes, such as increased heart rate, free radical removal and the release of ‘feel-good’ hormones; serotonin and endorphins. Yoga is an ancient Indian practice that is now widely practised since its introduction thousands of years ago. During yoga practice the musculoskeletal, cardiopulmonary, autonomic nervous system and endocrine systems are all activated, impacting the body, mind and spirit by improving posture and flexibility.

In essence yoga teaches the basics of restoring harmony by focusing on mind, body and breath. There are various forms of yoga that are all reasonably similar; Hatha, Astanga, Iyenga, Gita, Bikram and so on. All forms of yoga are essentially gentle, however some offer more of a physical challenge with more difficult postures than others. Bikram yoga isn’t for everybody (yet many people absolutely love the classes) with the room being heated to 38 degrees. Be sure to rehydrate and my mindful not to push your body beyond its limits as the heat will warm up the muscles significantly. Yoga classes will generally begin with limbering or warm up type of movements before the poses (also referred to as asanas) are commenced.

Listen to your body, and remember that in the beginning of your yoga experience, less is more. From a chiropractic, musculoskeletal and postural perspective please avoid or be careful when attempting poses that place you on your shoulders (shoulder stands and half bridges) or on your head (headstands), as these positions may compromise your cervical spine (neck) and cause injury.

Spiritual teachers often comment that when we have a flexible body we have a flexible mind. From a scientific perspective, yoga has been found to promote physical, psychological and spiritual well-being, with recent research revealing that yoga is an effective tool in improving overall health status, strength, endurance, flexibility, health perception and in reducing anxiety, stress and blood pressure.

Yoga for kids… Children and adolescents are vulnerable and sensitive beings who are often subjected to stress. Between school demands, bullying, academic and sporting competitiveness, social commitments, lack of exercise, poor posture and domestic disharmony, our future leaders may benefit from a relaxing practice such as yoga. By attending classes regularly, the practice may aid them in developing body awareness, self control, mental peace and improved concentration. As well as improving their flexibility, posture, balance and coordination. If children learn from a young age tactics in calming their nerves and managing stress then perhaps we may see a reduction of conditions such as anxiety, nervousness and depression in adulthood.

Pilates

If you are looking to strengthen and condition your body, then the challenging practice of pilates is for you. First developed in the 1920s (and then introduced into Australia in the 1980s), pilates is an activity that emphasizes ‘core’ strength and teaches body control, conditioning, stretching, strengthening, flexibility and balance.

Pilates may be a useful addition to a rehabilitation or injury recovery program, during pregnancy and after birth, for people who prefer individual workout programs, for elderly people needing a gentle exercise program and for those people looking to stretch and strengthen their muscles. Research has shown that pilates training may improve flexibility and muscle endurance, therefore being of great benefit to athletes wanting to improve their sports performance, balance or dance technique.

Exercise for pregnant women & new mums

Pregnant women and new mums don’t have to miss out on regular exercise. On a nice day you can always pop bubs in the pram or baby carrier and go for a walk on a beach path, a park or around your suburb. In addition there are also many yoga and pilates centres that offer mum & bub classes, prenatal classes as well as local businesses such as ‘Plus One Mums’ in Port Melbourne (www.plus-one-mums.com). This organisation was developed by mother of two Linda Morrison which offers exercise programs and DVDs designed for mums, by mums. The programs are based on current information and education that focus on women’s well being during pregnancy and beyond.

For health and well being it important that we take part in regular exercise and stretching programs at least 3 times a week. If we work up a sweat and increase our heart rate frequently we can maintain a healthy heart, healthy weight, increase our energy levels, improve our mental state and experience a greater sense of vitality. When you exercise and participate in stretching and strengthening activities such yoga or pilates you will at first notice a great deal of muscle discomfort and physical strain, however when your body adapts to this you will certainly enjoy the overall benefits of fitness and flexibility. For your health and happiness make the time for rest, relaxation and exercise, and if need be; hire a babysitter, block out your last appointment or finish work early. Remember that your health and well being is the most important thing, and that without health we can not enjoy any other aspect of life. Take good care of yourself and good luck on your journey of health.

References:

1. Smith, C etal. (2007). A randomised comparative trial of yoga and relaxation to reduce stress and anxiety. Comp Ther Med. Vol 15 (2). Pg. 77-83.
2. Evans, S etal. (2009). Using the Biopsychosocial Model to Understand the Health Benefits of Yoga. Journ Comp Integ Med. Vol 6 (1).
3. Cowen, VS & Adams, TB. (2005). Physical and perceptual benefits of yoga asana practice: results of a pilot study. Journ Bodyw Movem Ther. Vol 9 (3). Pg. 211-219.
4. Javnbakht, M etal (2009). Effects of yoga on depression and anxiety of women. Comp Ther Clin Prac. Vol 15 (2). Pg. 102-104.
5. Williams, KA etal. (2005). Effect of Iyengar yoga therapy for chronic low back pain. PAIN. Vol 115 (1). Pg. 107-117. 
6. Segal, Na etal. (2004). The effects of pilates training on flexibility and body composition: An observational study. Arch Phys Med & Rehab. Vol 85 (12). Pg. 1977-1981.
7. Kloubec, JA. (2010). Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture. Journ Stren & Cond Res. Vol 24 (3). Pg 661-667.
8. Keays, KS etal. (2008). Effects of Pilates Exercises on Shoulder Range of Motion, Pain, Mood, and Upper-Extremity Function in Women Living With Breast Cancer: A Pilot Study. Phys Ther. Vol 88. Pg. 494-510.

FOOD AS NATURE INTENDED?

By Dr Orly Zuker, Chiropractor 
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)
  

Going Organic

Over the past 10 years consumers have become better educated about health and more aware of healthy food choices. This has lead to manufacturers introducing preservative-free, additive-free, no artificial colouring and no added sugar options and of course there is also ‘organic’ which has become a buzz word in recent times. People are preferring honesty from food manufacturers and the organic industry may just be the answer. Organic food is produced as nature intended with farming methods focusing on maintaining ecological balance and by respecting the Earth. 

Organic farming does not in any way control or manipulate the ecosystem and prohibits the use of chemical fertilizers, pesticides, herbicides and any growth enhancing additives or antibiotics. Therefore organic farming produces unadulterated, non-toxic and wholesome produce grown in fertile soil that is rich in minerals and nutrients. Receiving organic certification is not simple or easy either, ensuring that farmers adhere to strict guidelines and policies so that they may receive the ‘certified organic’ stamp. Consumers who buy and eat organic produce can be guaranteed that they are ingesting food that has no chemical residue and crop that thrives without the use of artificial measures. In addition with regards to organic meat and dairy products, all animals are reared without the use of growth stimulants, antibiotics, anti-worm drugs and are free to roam and graze on green pastures, again just as nature intended.

Teaching our children about body function, physiology and health and introducing a wellness lifestyle from a young age will form good habits and create an open minded or holistic approach to health. It is imperative that children are aware of farming practices (including food export/ import, organic and biotechnology such as the genetic modification of food), cage rearing of animals, food manufacturing, sustainability and recycling. Changing the world and improving the environment doesn’t happen over night and certainly does not happen with just one person implementing change. It involves a collection of open minds, healthy ideas, committed people and time.  
Perhaps introducing gardening to our children is a helpful start so that they may seeing for their very eyes what it means to be patient and what it takes to tend and nurture so that they may ‘enjoy the fruits of their labour’. Nothing is more rewarding than watching a garden grow and preparing a healthy meal with home grown produce.

In today’s day and age, organic food is highly accessible with hundreds of boutique organic grocery stores open for business around Australia. Many people will comment that organic food tastes better, richer, sweeter, cleaner and that they feel they are doing a ‘good’ thing for their health and the environment by buying and consuming organic food and products. Shopping organic is more expensive however it does mean that we buying locally and supporting local Australian farmers and families.

It is terrific to see supermarket chains such as Aldi, Woolworths and Coles offering organic produce and preservative-free/ natural colouring options. However the fact is that if you want to know what you are eating and where it comes from you simply have to ‘get smart’ and learn how to read food labels. It is unfortunate that the food industry tries to cut corners, prolong shelf life (at the detriment of our health) and hide nasties and numbers for consumers to ingest.

Recently Coles also introduced the campaign ‘no added hormones’ which at first glance is exciting for people who don’t read between the lines. However if you read between the lines will discover the truth in food labelling. If we think about it, of course Coles doesn’t add hormones to their meat produce (for goodness sake, it’s a carcass that doesn’t need growth hormones!), but sadly growers and suppliers frequently use growth hormones and antibiotics, that they hide in  the pellet feed or grain feed that their livestock eat. Meats can also be preserved with chemicals before reaching Coles, and thus is the ambiguous industry of food labelling and marketing.
Furthermore, avoid imported products from China, especially garlic that is packed in white mesh bags as this variety is treated with toxic chemicals that reduce moisture and mould formation.

In regards to the argument of ‘organic Vs conventional’, some studies have found that organic crops are higher in nutrients containing significantly more vitamin C, iron and minerals such as magnesium and phosphorus. In addition nitrate and heavy metal levels were particularly lower than in conventional crops that were chemically sprayed before harvest. For those people who are not ‘convinced’ by the benefits of eating organic food, perhaps take the time to ruminate the level of ‘goodness’ your veggies contain if they are laden with toxic chemical residues. Chemicals or substances that are not bio-available (easily absorbed by the body) will be absorbed and stored over time in cells such as brain neurons which is reason for concern when it comes to diseases such as Parkinsons and Alzheimers. Subsequently, if reducing daily toxic load was your only motivating factor in choosing organic, then your health and body will thank you in the future.

Furthermore it is important that consumers don’t be allured and impressed by the introduction of McDonald’s salads, wraps and heart foundation tick approved meals. These restaurant chains only received the ‘tick’ as they replaced the soft drink with water and the potato fries with a piece of fruit, and in no way were the burgers, nuggets or other aspects of the meal modified in any way! With mass media marketing this truth is often overlooked by the public, furthering the debate and creating confusion in regards to ‘false advertising’.

Biotechnology; Genetic Engineering & Genetic Modification of food

Genetic modification or genetic engineering involves altering the genetic material of an organism by using techniques which may manipulate food, animals and perhaps even humans. With food for instance, scientists have the ability to reduce fruit softening, to make plants insect repellent, to enrich foods with minerals or vitamins, to brighten the colour of fruit and to alter the shape of produce for easier storage (for example Japanese scientists have created square watermelons).

One of the more recent genetic engineering projects may just have taken this technology one step too far. Scientists in China genetically modified a dairy cow enabling it to produce human breast milk. The cows are apparently a special herd that were created with human genes and scientists expect to see this type of milk sold in supermarkets within three years! The problem is that large companies such as Monsato, Bayer or Novartis are behind such projects and in a position of considerable power, with financial gain fuelling their intent.

Genetic engineering (GE) and genetic modification (GM) by all means is revolutionary biotechnology and has been predicted to have the potential to solve food shortage and famine worldwide. The introduction of biotechnology has stirred much debate and concern amongst consumers and health practitioners. Regardless of whatever benefits biotechnology may offer, GE and GM is the furthest step we can take from nature and with no testing in place to examine safety, food altering technology may have potentially hazardous effects on health and the environment. Recent studies have suggested a link between GE soybeans and corn with a rise in food allergies in humans, as well as immune dysfunction in mice consuming GE peas.

Most of European countries (specifically Germany, France and Switzerland) have not adopted GM technology, whereas Canada, the USA and China have implemented the use of biotechnology in farming for many years. In 2003 Australia had a GM ban in all states except QLD, however in 2007 the ban was lifted. At this stage states such as SA and WA still remain GM free, yet in the future state parliament may change their policies. Today in farming all around the world, soy, maize (corn), cotton and canola are the most commonly genetically modified and engineered crop. With flight birds and bugs neighbouring organic and non-GM farms are under great threat of cross-contamination from GM/ GE seeds, for which this issue has no solution unless GM and GE technology is stopped in its tracks.

In our socialised and industrialised world most people are strongly opposed to food tampering practices, yet most Australians are totally unaware of the abundance of GE/GM products currently existing. From a consumer perspective the issue is that Australia’s food labelling laws are limited, not obliging manufacturers to necessarily state that they use GE or GM ingredients. This disgruntles health and environmentally conscious people who would prefer to know what they are eating and hope and trust that their local supermarkets and grocers are trading ethically and honestly.

In short, at this stage the safety of GM/ GE is unknown, so do your best to avoid GM and GE foods wherever possible. Organisations such as Greenpeace and True Food are great resources with further information for you to read (www.truefood.org.au). Supporting local farmers at weekend farmers markets, buying organic and refusing to buy GE/ GM produce is a great start in taking a stand against corrupted food, for your healthy and for the environment.

Consumer awareness is changing and people are now demanding high quality as well as healthy produce. Today with the increase in lifestyle conditions such as cancer, obesity, heart disease and diabetes people are generally more motivated by health than anything else.

Throughout our lives we will at some stage chose to change our health practices, lifestyle or perceptions in some way. Change at any age is a positive move however learning from a young age is by far the best strategy. Educating our children and teaching them strong values of health, wellness and vitality will in most cases ensure that they make better or healthier choices in the future.

Remember, the choices we make today impact our lives and health tomorrow. Good luck on your journey of health.

References

1. Altieri, MA (2004). Genetic engineering in agriculture: the myths, environmental risks, and alternatives. Canada: Food First Books.
2. Wood, R. etal. (2006). A comparative study of some environmental impacts of conventional and organic farming in Australia. Agricul Syst. Vol 89 (2-3). Pg. 324-348.
3. Lea, E (2005). Food, health, the environment and consumers' dietary choices. Nutrition & Dietetics. Vol 61 (1). Pg. 21-25.
4. Lockie, S. (2006). Capturing the Sustainability Agenda: Organic Foods and Media Discourses on Food Scares, Environment, Genetic Engineering, and Health. Agricul & Human Values. Vol 23 (3). Pg. 313-323. 
5. Twardowski, T (2010). Chances, Perspectives And Dangers Of GMO In Agriculture. Journ Fruit & Ornam Plant Res Vol. 18 (2). Pg. 63-69.
6. Worthington, V. (2001). Nutritional Quality of Organic Versus Conventional Fruits, Vegetables, and Grains. Journ Altern & Comp Med. Vol 7 (2). Pg. 161-173.

OUR HEALTH & THE HAZARDS OF TECHNOLOGY...

By Dr Orly Zuker, Chiropractor 
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing, Webster Certif)

Over the past 250 years there have been  so many changes and development to all aspects of life. There have been multiple breakthroughs in technology, transport, construction, communications, science and health care. The world has come a long way and now we may enjoy greater standards of health and sanitation and items such as telephones, televisions, refrigerators, cars, aeroplanes, the list goes on. Creations and discoveries in these areas are nothing other than incredible and thanks to the genius of people such as Thomas Edison, we have the light globe (invented in 1879), inventors such as the Wright brothers who created the first powered aeroplane (in 1903), founders such as D.D Palmer who introduced health care modalities such as chiropractic (in 1895), engineers such as Karl Benz, who designed and built the world's first ‘practical’ automobile (in 1885) and Henry Ford, who improved and perfected the automobile engine and invented car transmission (in the 1920s).

Today, we are well advanced in the field of technology, with machines and robots replacing man power in many industries. Technology is nothing other than impressive; saving us time, effort and physical exertion, however on the other hand has lead to a reduction in job opportunities, has affected social interaction and has lead to a more sedentary lifestyle. With computer and desk bound work many people are now experiencing ergonomic related injuries such as repetitive strain injury (RSI) of the forearms and wrists, vision problems, musculoskeletal issues, tension headaches, lower back pain, fatigue and altered mood, all occurring due to a lack of movement. “Movement is life” and although the world wide web and specific computer programs are useful, spending hours on end at a computer may have negative health implications such as cardiovascular disease and obesity. In addition, wireless broadband and mobile phone technology has certainly made our busy lives easier and less demanding, allowing us to access emails, check weather forecasts and confirm train timetables on our mobile ‘smartphones’, however this technology also comes with concern.

The Mobile Phone
 

Over the past 20 years there has been growing concern in the natural health field with the safety of mobile phones as they emit electromagnetic radiation (EMFR) and heat. Everyday we are being inundated with and saturated by EMFR from; wireless and mobile communication devices, mp3 players, portable video games and the array of game consoles to choose from, as well as domestic appliances such as televisions, DVD players, electric blankets, microwaves, laptops and so on.

This is a concern to many people leading them to question whether the potential risk of prolonged mobile phone and appliance use is worth the convenience. The answer is not simple and the research has certainly not been solidified, however most tumours and cancers manifest over years, taking decades for symptoms to develop, hence why it is so important that we are mindful of our habits and lifestyle, making every effort to take care of ourselves before problems arise.

The heat that a mobile phone generates may pose a problem to our health as the neurons in the brain become damaged when they are exposed to high temperatures, explaining why prolonged fever during illness may be dangerous to a person. Physiologically, the brain of a teenager or child is immature and more susceptible to trauma, insult and brain tumours, so people under the age of 18 should really only ever use a mobile phone to call in the event of an emergency and by no means should they be spending hours a night speaking on these devices. Unfortunately we are seeing young toddlers and children handling and using mobiles and ipads everyday, and so many adults are known for having their phone ‘glued to their ear’.  Nonetheless, avoiding prolonged exposure and doing your best to keep mobile phone use to an absolute minimum may be important for health.

Some studies indicate that mobile and cordless phone use may lead to the development of acoustic neuroma tumours (benign) of the ear canal and glioma (malignant) tumours of the brain. Other studies conducted over the years have found that mobile phone use may be related to headaches, sleep disturbance, generalised tension or nervousness, fatigue and dizziness. Understandably, further study is warranted in this area so that we may have a more conclusive understanding of the safety of such technology.  A shift in public awareness or perhaps a governmental educational campaign may also be necessary.

The Microwave Oven

The microwave oven, introduced in the 1960s is another appliance that emits a significant amount of EMFR into the environment. For various reasons the are many people who are adverse to the use of microwaves, suggesting that food cooked or heated in a microwave is ‘radiated’, ‘nuked’ or ‘killed’. Literally speaking, food does not actually become radioactive, however a microwave oven cooks at high frequencies, destroying enzyme structure, reducing mineral and vitamin content and denaturing the proteins found in food. In addition when microwavable plastics are heated, petroleum by-products may degrade and leach chemicals into your foods.

Today we are often time poor and a microwave is certainly a convenient appliance, although despite public perception does not have to be a household necessity. At home, try to be patient and use the stove top or oven to reheat food or cook meals and be prepared the night before when defrosting meat or other frozen goods. If you stop and think about your experience with microwave ovens, you will realise for instance that reheating such things as a chocolate self saucing pudding (yum) will actually dry out the cake part and soak up the sauce, whereas a conventional kitchen oven will of course do its job to re-sauce the pudding for you to enjoy. In addition, heating expressed breast milk above 37 degrees has been found to break down the antibodies and enzymes. In addition, the milk is heated unevenly and can cause oesophageal burns. Rather heat refrigerated or frozen expressed breast milk in a glass of warm water instead.
Finally, consider only using a microwave oven for warming a wheat bag for your aches and pains.

Helpful tips for reducing EMF in your home

In an attempt to protect yourself from the potentially hazardous EMF, here are a few simple and easy tips that you may like to implement in your home and office:

Indoor Plants:

Firstly go out and buy your home some indoor plants as plants and trees renew stagnant air with oxygen. Indoor plants are helpful as they act to purify the air by absorbing radiation, toxins and pollutants. Look for plants from the Spathiphyllum, Philodendron, Dieffenbachia and Aglaonema, Gerbera Daisies and Chrysanthemum families as these plants are effective in filtering air, are readily available and are aesthetically pleasing with lush green foliage. Remember to regularly wipe any dust off the leaves as dust will inhibit their ability to filter successfully.

Himalayan Salt lamps: Himalayan Salt lamps are another useful air purifying tool for your home or office. A Himalayan salt lamp works by emitting negative ions into the atmosphere which absorb environmental pathogens (foreign particles) and toxins.

Himalayan Salt Lamps are useful in bedrooms where people have asthma or allergies, in rooms where air quality needs to be improved, in offices or shops that have photocopiers, computers and other appliances, at work or on study desks, in treatments rooms or offices and of course in a child’s bedroom for the night. Regardless of where you place them, these lamps create a warm and cosy feeling to any room.

For extra protection and to assist in saving electricity, turn off all non essential electrical appliances (at the power point) at night and in general make sure that bedrooms have few electrical appliances in use at all times, placing computer and televisions in the study or living room.

Radiation Protectors: Directly for your mobile phone, there are various radiation protectors available on the market, with Australia’s leading product being the ‘Nanotech Radiation Shield’, a lightweight and flat adhesive shield which has been found to be “effective in neutralizing and transforming up to 83% of the harmful radiation”. These shields are a small investment in our health, retailing at only $29.95. Alternatively, there are other products such as the Q-Link from America, which are more expensive option, yet highly effective. Be aware that these products do not guarantee 100% protection, so be mindful to minimise talk time, use the loudspeaker or a hands-free device and perhaps use SMS messaging instead of voice calls. In addition avoid long conversations in confined spaces such as in a car.

In taking care of ourselves, there are always choices and ways in which we can change our lifestyle to preserve or protect our heath and well being. The journey of health prevention is often misleading, confusing and overwhelming, yet is certainly worth it. Always do your own research and question mass media-based information and when it comes to technology adopt a conservative and minimalistic approach. Good luck on your journey of health.

References:

1. Christensen, HC etal (2004). Cellular Telephone Use and Risk of Acoustic Neuroma. Amer Journ Epidem. Vol 159 (3). Pp. 277-283.
2. Chia SE etal. (2000). Prevalence of headache among handheld cellular telephone users in Singapore: a community study. Environ Health Perspect. Vol 108 (11). Pg. 1059-62.
3. Khlaiwi, AT & Meo, SA (2004). Association of mobile phone radiation with fatigue, headache, dizziness, tension and sleep disturbance in Saudi population. Saudi Med J. Vol 25 (6). Pg. 732-6.
4. Mortazavi, SM etal. (2007). Prevalence of subjective poor health symptoms associated with exposure to electromagnetic fields among university students. Bio Electro Mag. Vol 28 (4). Pg. 326-30.
5. Hardell, L etal (2007). Long-term use of cellular phones and brain tumours: increased risk associated with use for >10 years. Occup Environ Med.  Vol 64. Pg. 626–632.
6. Hardell, L & Carlberg, M (2009). Mobile phones, cordless phones and the risk for brain tumours. Intern Journ Oncol. Vol 35. Pg. 5-17.
7. 
   
   Salford, LG etal. (2003). Nerve Cell Damage in Mammalian Brain after Exposure to Microwaves from GSM Mobile Phones. Enviro Health Perspect. Vol 111 (7). Pg. 881-883.
8. Jack Stilgoe. (2005). Controlling mobile phone health risks in the UK: a fragile discourse of compliance. Sci Pub Pol. Vol 32 (1). Pg. 55-64.

"STRESSED OUT?"....

By Dr Orly Zuker, Chiropractor 
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

In the late 1900s stress became a popular buzz word, and in the 21^st century the medical and health fields are now witnessing the complications of prolonged stress and its link to lifestyle diseases such as diabetes, cancer and heart disease. In medical dictionaries, stress is defined as: “a physiologic reaction by an organism to an uncomfortable or unfamiliar physical or psychological stimulus. Biological changes result from stimulation of the sympathetic nervous system, including a heightened state of alertness, anxiety, increased heart rate, and sweating”.

Stress is necessary, in fact stress is an innate survival mechanism which all living species have inbuilt within them. Stress allows us to register danger; ‘fright’, at the same time gives us the confidence to protect ourselves; ‘fight’ and to run from danger; and ‘flight’ so that we may escape potentially harmful situations. If we did not react and respond to potentially harmful situations we could of course become injured, ill or our life would be in threat.

The physiology of stress and the mechanisms for which these responses occur is extremely complicated. To explain it simply, the Autonomic Nervous System (ANS); which is divided into the sympathetic and parasympathetic nervous systems controls all bodily functions such as breathing, heart function, digestion, healing, repair, reproduction, elimination and so on. Thankfully the innate intelligence of our body gives it the ability to know exactly how to work and function, because if we were required to control our own ANS and all bodily functions, we would have absolutely no time for anything else in the day!

When stress and survival are necessary, the Sympathetic Nervous System (SNS) becomes active instigating the “fright, fight, flight” response so that heart and respiratory rate may increase as well as activating appropriate skeletal muscle function. The Parasympathetic Nervous System (PNS) has an opposite role to the SNS and is therefore not active during stress. This system conversely controls functions such as; relaxation, energy storage, growth, repair, reproduction and digestion. So simply, when we are in stress mode, glucose becomes available from storage, the heart rate, blood pressure and respiratory rate all increase to meet the demand for nutrients and oxygen in the body. Stress hormones such as Cortisol and Adrenaline are released and growth and sex hormones decrease, digestion is repressed, immunity is weakened, pain perception or sensitivity reduces and in most cases memory becomes acute. The problem is that these responses were only ever designed to occur in short periods, today however, stress is rampant, prolonged and for many people causing adverse side-effects that are in no way health promoting.

The effect of stress on the body

Everyone can appreciate that the body is a remarkable machine which will cope and adapt to almost any situation, until it becomes overwhelmed. It is at this point when old injuries will be retraced, acute symptoms will arise, when oxidative stress occurs (a cellular degenerative event) and when illness commonly transpires.

For those who have study deadlines, exams or material to commit to memory, last minute cramming and learning is not the answer as our short-term memory is severely stunted when we are in a stressed state. This type of study or preparation tactic in fact has an opposite effect to what is desired, causing the body to ‘run on adrenalin’, an unhealthy state of being that can alter cognitive (mental) function and is strongly implicated in the development of heart disease and obesity.

In the past, various studies have linked stress to: cardiovascular disease, aggravation of inflammatory conditions, altered memory, insomnia, diabetes and an accelerated rate of cellular aging. It has also been frequently reported that stress causes; hair loss, disturbance of digestive function (constipation, gastric ulceration, bloating, diarrhoea), headache syndromes, miscarriage, infertility or difficulty conceiving, and so the list goes on…

When we are stressed healthy lifestyle choices and decision making are often jeopardised, leading people to smoke, indulge in unhealthy foods, over eat, drink excessively and to have inadequate sleep. If we frequently combine these unhealthy behaviours, biologically the body will experience what is referred to as ‘allostatic overload’. In the early 90’s the term allostatic load was first used to define the physiological consequences of chronic stress exposure (on the nervous system and the endocrine system). More recently the effects of allostatic load have been studied proving a link with oxidative stress, dis-ease, illness and indicating overall damaging effects on health.

Most people have heard their parents, grandparents or neighbours at some point say “calm down or you will give yourself a heart attack”. This does not of course happen literally, however the physiological effects of stress do cause the heart and cardiovascular system to work harder. Stress causes blood to redirect from the PNS controlled body systems to the skeletal muscles and the heart, leading to wearing (thinning or thickening) of the intricate blood vessels, thus increasing the susceptibility to clotting, atherosclerosis (plaque development), infarction (heart attack) and stroke. In addition the immune system will be afflicted by frequent colds latent viruses and will have an increased susceptibility to infection.

Today, hospitals, medical clinics and health professionals all around the world are witnessing a significant increase in stress related or ‘lifestyle’ disease (heart disease, diabetes, cancer, inflammatory disease and gastrointestinal illness). Statistics are showing that stress has become an imminent burden on health with heart disease being the leading cause of preventable death in the western world. In the past thirty years research and clinical practice have confirmed that cardiovascular disease commonly results from; inactivity, obesity, smoking and more recently from chronic stress, with associations being made with ‘intense physical exertion’ or ‘over-excitement’ and mental stress with chest pain, heart attack and cardiac death.

Another lifestyle dominant disease is cancer, which in the past thirty years has sadly become too common. With everyone knowing someone who has either had and fought cancer or lost their life to cancer and with a cure not necessarily around the corner, we really have to make every effort to take care of ourselves. When it comes to cancer, most forms are lifestyle related with only few forms actually having specific genetic links. There is no conclusive evidence suggesting that stress may lead to or be implicated with cancer, although cancer rates are rapidly increasing, and in finding a cure or solving this epidemic we must look holistically at all aspects of our lifestyle. What is known though is that cancer is a disease of the immune system and when we are under a great deal of stress or experience prolonged stress, our immunity is under tremendous strain to conduct simple actions such as destroying cancer cells and keeping us well. With any chance there may be no more cancer in twenty- fifty years time, but lets not wait for a ‘cure’, doing our best to be healthy, happy and well today is a far better stake.

Managing Stress


At some stage in our lives we will all experience stress in some capacity. How we cope is specific to each individual and often influenced by culture, race, personal perception, education and career. The effects of trauma-induced stress are obviously quite different to social, physical, environmental or emotional stress. For instance if we witness a trauma on the road or are involved in a trauma, the shock and distress associated is in no way similar to work deadlines or domestic disharmony, however do have similar biological affects on the body. In any circumstance of stress seeking professional help and support is highly recommended so that we may avoid conditions such as post traumatic stress disorder (PTSD), anxiety or depression. In addition social support often plays a significant role in how we manage and cope with stressful events.

In desperation to meet the demands of life, people commonly “burn the candle at both ends” rather than finding or making the time to rest and relax. It is important that we manage stress, rather then fight or allow it overcome us. There are many functional ways for which we may achieve this, some include; Meditation, Yoga, an evening bath, exercise, Tai Chi, Qigong, movie nights, quality time with friends and family, Massage, Chiropractic care, Naturopathic preparations, dance, laughter fresh air and anything else that you may choose or enjoy.

In addition, posture correction, breathing, altering your perception, decreasing expectations on yourself and others, accepting that no one is perfect, remembering that it is ok to make mistakes, speaking and eat slower, communicating your feelings and developing a ‘glass is half full’ outlook may all aid in reducing and managing stress. Tai Chi for example is a very gentle and relaxing form of exercise, also referred to as a ‘moving meditation’. Many people whom partake in Tai Chi regularly comment on the sense of peace and relaxation that they experience, as well as its overall benefits on mind, body and spirit. Yoga is another form of ‘relaxation exercise’ that aims to encourage mental relaxation, breathing and musculoskeletal flexibility. The health promoting benefits of exercise are obvious and numerous. Physiologically, exercise is an opportunity to release stress or “blow off steam”, as exercise causes a healthy increase in heart rate, blood pressure and blood circulation and releases ‘feel good’ hormones known as Endorphins. Endorphins are the hormones involved in happiness and are a precursor to Serotonin release, a hormone which causes sleep and relaxation, which explains why we sleep well after an intense exercise session.

The body is a complicated piece of machinery and achieving health and wellness can be a complex journey. However, it is achievable with commitment, enthusiasm and education. Change of course does not happen over night, but perhaps this information may be a motivating factor or reason enough to be a less stressed, and a more happy and positive person each day. Do your best to eliminate ‘health demoting’ behaviours, reduce stress and make every effort to augment your health beyond mediocre. Living a healthy, happy lifestyle is truly rewarding and enjoyable and will increase your quality of life dramatically. So today, perhaps even now, implement a ‘stress-less’ approach to life, use your good sheets, save nothing for tomorrow (except the leftovers for lunch the next day!), burn the nice candles, use the expensive crystal glasses, book in for a massage, try yoga, go to sleep an hour earlier and remember to breathe for your health today and in the future.

References:

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