The Definitive Guide to Stress Repair & Prevention! Keep your Hippo(campus) Healthy!

I hope this little story helps you repair and prevent the damage that occurs from Chronic Stress!


When we feel we are in danger the happy hippocampus located in our brain gets sad and makes our body ready to fight or run away from the danger.  To make our bodies ready for the danger ,  the sad hippocampus makes the amount of blood and oxygen that goes to our brain smaller and puts it into the big muscles in our body.  The sad Hippocampus also makes our heart beat faster and makes our breathing go faster.  Faster heart beats and breathing gives us more energy to fight or run away.   Once the danger is gone our sad Hippocampus also tells our body to slow our breathing and slow our heart beats down.  When our breathing and heart beats slow down it makes our hippocampus happy again.    Doctors tell us that if we feel we are in danger for too long or too many times that it can make the Hippocampus become very unhappy and forgetful.  An very unhappy Hippocampus forgets to tell our  body to slow our breathing and  heart beats down.  A very sad and forgetful Hippocampus is not a happy Hippocampus at all.   The best way to make sure your  Hippocampus is happy and never forgets to slow your heart and breathing down is to make sure you get good exercise, get enough sleep, learn to relax and breath deeply, eat foods that are good for your body and think nice thoughts about yourself.

When we exercise, blood, oxygen and CSF gives hugs to our very unhappy Hippocampus. This helps the very unhappy hippocampus be more happy and helps him remember to slow our breathing and heart beats down.  When we exercise we don't feel like we are in danger and this keeps our Hippocampus happy because we don't need to make our heart beats or breathing go faster.

When we sleep enough our brain slows down so that our CSF can give lots of hugs to our very unhappy hippocampus.  This helps the very unhappy hippocampus be more happy and also helps him to  remember to slow our breathing and heart beats down.   When we sleep we don't feel like we are in danger and this keeps our Hippocampus happy because we don't need to make our heart beats or breathing go faster.   

When we sit upright, relax and breath deeply it tells our CSF to give lots of hugs to our very unhappy hippocampus. This helps the very unhappy hippocampus be more happy and also helps him to remember to slow our breathing and heart beats down.    To relax we also need to be away from danger.  This keeps our very unhappy Hippocampus happy because we don't need to increase our heart beats or breathing.

When we eat foods that are good for our body it keeps our bodies healthy and allows our CSF to give lots of hugs to our very unhappy hippocampus.  This helps the very unhappy hippocampus be more happy and also helps him to remember to slow our breathing and heart beats down.  When we eat foods that are good for our body we feel good and forget about dangers.  This keeps our very unhappy hippocampus happy because we don't need to increase our heart beats or breathing.

When we think good thoughts about ourselves  we stand tall with good posture.   Standing tall with good posture tells our CSF to give lots of hugs to our very unhappy hippocampus.  This helps the very unhappy hippocampus to be more happy and also helps him to remember to slow our breathing and heart beats down. When we think good thoughts about ourselves we feel stronger and less afraid of danger.  This keeps our very unhappy hippocampus happy because we don't need to increase our heart beats or breathing.


Adults reference

Happy Hippocampus:
Is a Hippocampus that is not currently producing Cortisol, Epinephrine and Norepinephrine because there is not a perceived danger (normal hippocampus not triggering a Fight or Flight Response)

Sad Hippocampus:
Is a Hippocampus that actively produces Cortisol, Epinephrine and Norepinephrine in response to a perceived danger ( a  normal hippocampus that is triggering a Fight or Flight Response)

Very Sad Hippocampus: 
Is a Hippocampus that has been damaged due to prolonger exposure to Cortisol resulting in a loss of mass and functionality (This Hippocampus can no longer regulate itself and shut off the flow of Cortisol, Epinephrine and Norepinephrine as easily as a Happy Hippocampus or a Sad Hippocampus)

Hugs for the Hippocampus:
Relates to CSF flow, Blood flow and Oxygenation to the Hippocampus that results in neurogenesis or relates to the neutralization of the acidity of the CSF by removal of Norepinephrine, Cortisol or Epinephrine

Keeping our very unhappy hippocampus happy:
reducing or preventing the fight or flight response that is triggered by the hippocampus.

Information to help you Overcome Stess, Distress, Anxiety & Depression

For those of you that suffer from effects of chronic stress there is hope for improving your quality of life.  I too have suffered from years of chronic stress.  I have experienced first hand what it feels like to have both an anxiety disorder and bouts of depression.   I want to share with you the drug free remedies that have been know for years to relieve the masquerading symptoms of chronic stress.   After years of researching my own personal struggles and determing that they all stemmed from the effects of Chronic Stress I was able to effectively reduce my symptoms all without the help of pharmaceutical drugs.   For those of you interested in learning more about how to effectively reduce your levels of Chronic Stress and how to reverse the effects of Chronic Stress on your body please consider implementing the following list of remedies to your life Today!

1. Exercise
2. Get Enough Sleep
3. Eat Right,Hydration
4. Meditate, Breath
5. Plan Ahead
6. Positive self-talk

Believe it or not these 6 items have the ability to drastically reduce your levels of Stress, Distress, Anxiety & Depression. The reason these 6 items drastically reduce your levels of Stress, Distress, Anxiety & Depression is due to how they reduce stress or treat the effects of your body's response to stress.



Exercise is famous for it's effectiveness at reducing stress and is capable of reversing the effects of the damage that occurs to the body and brain because of prolonged exposure to stress.



When you are exercising you are often reducing weight which adds major stress to your body. Everyone knows that extra weight is not good for your health, imagine how you would feel at the end of each day if you tied a 5,10 or even 50 lb weight to your body and continued on your daily schedule. All that tiredness and fatigue would add to your stress levels quick. You would also increase the likelihood of developing diabetes, high blood pressure, heart disease, sleep apnea and back problems just to name a few. Exercise is effective at reducing Stress, Distress, Anxiety & Depression. Exercise is equally important in repairing the effects of prolonged exposure to your body's stress response. When you exercise you effectively increase blood flow and oxygenation to your brain. This promotes healing and the creation of new brain cells through a process called neurogenesis. Even when you stop exercising, those new brain cells survive, whereas many other changes in the brain during exercise eventually return to their normal state should you become less active. The Hippocampus area of your brain that is responsible for the regulation and cessation of your body's flight or flight stress response can be damaged by prolonged exposure to stress. The added blood flow and oxygenation during exercise helps repair this important structure so that you body's stress response becomes regulated. Also, when you exercise you activate the natural pumps along your spine that are responsible for stimulating the flow of your cerebral spinal fluid. If you do not already know, Cerebrospinal fluid is a clear, colorless body fluid similar in chemical composition to blood plasma and seawater. It flows primarily within and around the central nervous system (brain and spinal cord), supplying it with nutrients and eliminating waste products. As the cerebrospinal fluid flows more freely around the brain and spinal cord, it stimulates the above-mentioned cells to release serotonin. Serotonin is a natural body chemical, which enhances mood and our feeling of well-being. It is released from the cells that line the walls of the ventricles, two cavities within the upper part of the brain where CSF is produced. It is also secreted from the supraependymal cells that line the central canal of the spinal cord, the major pathway of CSF.

Sleep is also renowned for it's effectiveness at reducing stress and is also capable of reversing the effects of damage that occurs to the body and brain because of prolonged exposure to stress.

Stress, Distress, Anxiety & Depression! What's The Connection?

 

 

Stress, Distress, Anxiety & Depression!  What's The Connection?

By: Anonymous Sufferer

 

 

        Stress, Distress, Anxiety & Depression, What's the connection?  After years of dealing with chronic Anxiety and Depression I have discovered a lot of interesting similarity's between not only the symptoms of Stress, Distress, Anxiety & Depression but also the effective treatments for dealing with the symptoms of Stress, Distress, Anxiety & Depression. 

I would be willing to bet that most of the individuals who stumble across this blog are looking for ways to manage or eliminate the symptoms of either Stress, Distress, Anxiety or Depression.

If you are one of these individuals you have come to a wonderful place that will provide you with the information and hopefully the answers to your questions and concerns.

I assure you that through understanding the individual symptoms and treatments of Stress, Distress, Anxiety & Depression you will be better prepared to deal with them as they show up in your life.   Interestingly enough, as you read through the research that I have prepared you too will begin to see similarities in not only symptoms but as well as proven treatments.   This leads further into the discussion of what causes these symptoms and why proven treatments actually work.    

Furthermore, by understanding the workings of the human body we can begin to see a picture of what these symptoms really should mean to us.  Stress, Distress, Anxiety & Depression are advanced forms of communication that our bodies use to help us understand how our bodies are being impacted by involuntary body functions.

Let's jump right into the research of it all and start to define the symptoms of Stress, Distress (also know as Chronic Stress), Anxiety and Depression.

Stress Symptoms

Information Source 

http://www.stress.org/stress-effects/

1. Frequent headache, jaw clinching or pain
2. Gritting, grinding teeth
3. Stuttering or stammering
4. Tremors, trembling of lips, hands
5. Neck ache, back pain, muscle spasms
6. Light headedness, faintness, dizziness
7. Ringing, buzzing, popping sounds
8. Frequent blushing, sweating
9. Cold or sweaty hands, feet
10. Dry mouth, problems swallowing
11. Frequent colds, infections, herpes sores
12. Rashes, itching, hives, Goosebumps
13. Unexplained or frequent allergy attacks
14. Heartburn, stomach pain, nausea
15. Excess belching, flatulence
16. Constipation, diarrhea, loss of control
17. Difficulty breathing, frequent sighing
18. Sudden attacks of life threatening panic
19. Chest pain, palpitations, rapid pulse
20.  Frequent urination
21. Diminished sexual desire or performance
22. Excessive anxiety, worry, guilt, nervousness
23. Increased anger, frustration, hostility
24. Depression, frequent of wild mood swings
25. Increased or decreased appetite
26. Insomnia, nightmares, disturbing dreams
27. Difficulty concentrating, racing thoughts
28. Trouble learning new information
29. Forgetfulness, disorganization, confusion
30. Difficulty in making decisions
31. Feeling overloaded or overwhelmed
32. Frequent crying spells or suicidal thoughts
33. Feelings of loneliness or worthlessness
34. Little interest in appearance, punctuality
35. Nervous habits, fidgeting, feet taping
36. Increased frustration, irritability, edginess
37. Overreaction to petty annoyances
38. Increased number of minor accidents
39. Obsessive or compulsive behavior
40. Reduced work efficiency or productivity
41. Lies or excuses covering up poor work
42. Rapid or mumbled speech
43. Excessive defensiveness or suspiciousness
44. Problems in communications, sharing
45. Social withdrawal and isolation
46. Constant tiredness, weakness, fatigue
47. Frequent use of over the counter drugs
48. Weight gain or loss without diet
49. Increased smoking, alcohol or drug use
50. Excessive gambling or impulse buying

Distress Symptoms

Information Source
http://www.healthylife.com/online/stress/StateOfMichigan/symptoms-of-distress.html

1. Tension headaches
2. Frowning
3. Gritting or grinding of teeth
4. Jaw pain
5. Stuttering or stammering
6. Trembling of lips or hands
7. Muscle tenseness, bracing, and aches
8. Neck aches
9. Back pain
10. Aggressive body language
11. Migraine headaches
12. Increased sensitivity to light and sound
13. Lightheadedness, faintness, or dizziness
14. Ringing in ears
15. Enlarged pupils
16. Blushing
17. Dry mouth
18. Problems swallowing
19. Frequent colds or bouts with the flu
20. Hives
21. Rashes
22. “Cold chills,” or “goose bumps”
23. Heartburn, stomach cramping, or nausea
24. Uneven or rapid heartbeat without exercising
25. Difficulty breathing
26. Sudden, suffocating panic, as if you are about to die
27. Heart and chest pain
28. Increased perspiration
29. Night sweats
30. Cold, sweaty hands
31. Painfully cold hands and feet
32. Gaseousness or belching
33. Frequent urination
34. Constipation
35. Nervous diarrhea
36. Lowered sexual desire
37. Difficulty with sexual orgasm
38. Anxiety, worry, guilt, or nervousness
39. Increased anger and frustration
40. Moodiness
41. Depression
42. Increased or decreased appetite
43. Racing thoughts
44. Nightmares
45. Problems concentrating
46. Trouble learning new information
47. Forgetfulness
48. Disorganization or confusion
49. Difficulty making decisions
50. A sense of being overloaded or overwhelmed by problems
51. More frequent crying
52. Suicidal thoughts
53. Fear of getting close to people
54. Loneliness
55. Inattention to dress or grooming
56. More frequent lateness
57. A more “serious” appearance
58. Unusual behavior
59. Nervous habits, such as finger or foot tapping
60. Rushing around or pacing the floor
61. Increased frustration and irritability
62. Edginess
63. Overreaction to small things
64. Increased number of minor accidents
65. Perfectionism
66. Reduced work efficiency or productivity
67. Lies or excuses to cover up poor work
68. Fast or mumbled speech
69. Defensiveness or suspiciousness
70. Strained communication with others
71. Social withdrawal
72. Constant tiredness
73. Sleep problems
74. Frequent use of over-the-counter drugs
75. Weight gain or loss without diet
76. Increased smoking
77. Recreational drug use
78. Increased alcohol use
79. Gambling or overspending

Anxiety Symptoms

Information Source
http://www.nimh.nih.gov/health/topics/generalized-anxiety-disorder-gad/index.shtml

1. Can’t relax
2. Startle easily
3. Difficulty Concentrating
4. Trouble falling asleep or staying asleep
5. Fatigue
6. Headaches
7. Muscle Tension
8. Muscle Aches
9. Difficulty Swallowing
10. Trembling
11. Twitching
12. Irritability
13. Sweating
14. Nausea
15. Lightheadedness
16. Frequently using the bathroom
17. Feeling out of breath
18. Hot flashes

Depression Symptoms

Information Source

http://www.nimh.nih.gov/health/topics/depression/men-and-depression/signs-and-symptoms-of-depression/index.shtml

1. Persistent sad, anxious, or empty mood
2. Feelings of hopelessness, pessimism
3. Feeling of guilt, worthlessness, helplessness
4. Decreased energy, fatigue, being “slowed Down”
5. Difficulty concentrating, remembering, making decisions
6. Difficulty sleeping, early-morning awakening, or oversleeping
7. Appetite and/or weight changes
8. Thoughts of death or suicide; suicide attempts
9. Restlessness, irritability
10. Persistent physical symptoms

After comparing the list of symptoms, it is evident that the following symptoms are commonly found in individuals suffering from Stress, Distress, Anxiety & Depression

1. Excessive Worry, Guilt, Nervousness (Adrenaline, Cortisol release)
2. Increased Anger, Frustration, Hostility (Adrenaline, Cortisol release)
3. Insomnia, Nightmares, Disturbing dreams (higher levels of Cortisol)
4. Constant tiredness, Weakness, Fatigue (cannot continue functioning at their normal levels of physical or mental ability)
5. Depression, Frequent or Wild Mood Swings (abnormal functioning of brain messengers, serotonin can alter your pain threshold. This means you become more sensitive to pain, especially back pain. Serotonin also affects sleep and lowers sex drive) 

(Now let's ask ourselves some questions to gain a better understanding of how these symptoms are affecting and impacting our bodies)

What actually happens to the human body when we worry?

Information source
http://www.dailymail.co.uk/health/article-97853/What-worrying-does-health.html

When you worry, your body responds to your anxiety the same way it would react to physical danger.

To help you cope with the physical demands you are about to ask your body to perform, your brain releases stress hormones like adrenaline and cortisol into the bloodstream. They trigger a range of physical reactions that will equip your body for action.

For further information regarding the side effects of worry click the link below.

http://www.webmd.com/balance/guide/how-worrying-affects-your-body?page=2

Just for the sake of understanding let's take a look at how Adrenaline and Cortisol affect the body.

Information Source
http://breakingmuscle.com/health-medicine/understanding-our-adrenal-system-epinephrine-adrenaline

Adrenaline is produced by the adrenal medulla and the central nervous system and is a major component of the “flight or fight” response. It gets us ready to handle stress by increasing heart rate, blood pressure, and the ability of the heart to pump blood efficiently. It causes vasoconstriction, or the clamping down, of some blood vessels and vasodilation, or the relaxation, of others. It also causes bronchodilation and increased respiration. This opens the airways and allows for better oxygen delivery to the cells of the body, as well as CO2 removal from the bloodstream.  Epinephrine/Adrenaline also triggers some metabolic changes that free up quite a bit of glucose. The liver stops producing insulin and the muscles and liver break down glycogen into glucose. Glycolysis is triggered in the muscles, which involves the breakdown of glucose into pyruvate. This in turn enables the formation of ATP and the fueling of muscular contraction. Another energy source is accessed as the triggering of lypolysis breaks down fat into ketones (the other energy source). Short story, epinephrine frees up energy to be used by the muscles and brain in response to the perceived stressor. 

Information Source
http://www.todaysdietitian.com/newarchives/111609p38.shtml

Cortisol, a glucocorticoid (steroid hormone), is produced from cholesterol in the two adrenal glands located on top of each kidney. It is normally released in response to events and circumstances such as waking up in the morning, exercising, and acute stress. Cortisol’s far-reaching, systemic effects play many roles in the body’s effort to carry out its processes and maintain homeostasis.

Of interest to the dietetics community, cortisol also plays an important role in human nutrition. It regulates energy by selecting the right type and amount of substrate (carbohydrate, fat, or protein) the body needs to meet the physiological demands placed on it. When chronically elevated, cortisol can have deleterious effects on weight, immune function, and chronic disease risk.

Cortisol (along with its partner epinephrine) is best known for its involvement in the “fight-or-flight” response and temporary increase in energy production, at the expense of processes that are not required for immediate survival. The resulting biochemical and hormonal imbalances (ideally) resolve due to a hormonally driven negative feedback loop.

 

Information Source
http://www.huffingtonpost.com/2013/04/19/adrenaline-cortisol-stress-hormones_n_3112800.html

What's the difference between adrenaline (epinephrine) and noradrenaline (norepinephrine)?  Confusingly, the substance called adrenaline by most of the world is known as epinephrine to Americans. Similarly, arenaline's cousin, noradrenaline is correspondingly known as norepinephrine. This proliferation of terminology would make this post too confusing, so I'm going to stick with adrenaline and noradrenaline here. (Apologies to American readers!)
[As an aside: why the dual names? I had no idea, but Professor Wikipedia assures me that an American company called Parke-Davis & Co. somehow managed to market a concentrated form of adrenaline under the name... Adrenalin. Since this was a little too close, name-wise, to the generic name for the substance, it was decided to switch the generic name to epinephrine. The choice was actually quite clever, since adrenaline is derived from the Latin ad (above) + renes (the kidney). Epinephrine is just the (ancient) Greek version of this, with epi + nephros meaning exactly the same thing.]
But back to the topic. For one, they are obviously chemically distinct - adrenaline is produced by the body via a modification of noradrenaline. Just what is changed isn't important in the slightest, so I won't go on about this aspect.
Secondly, they are used in slightly different places. Noradrenaline is used in the postganglionic neurones of the sympathetic nervous system. It is also used as a neurotransmitter, which obviously implies that it is generated within the neurones of the brain too. Adrenaline is largely produced by the adrenal medulla, although this structure does also produce some noradrenaline.
Lastly, while related, their functions differ somewhat. You may know that there are several types of receptors for adrenaline. For instance α1 receptors are found on blood vessels and stimulation leads to their constriction. On the other hand, β1 receptors are located on the heart, and their stimulation leads to an increase in the rate and force of the heart's contraction. Adrenaline is rather nonspecific, stimulating α, β1 and β2 receptors more or less equally. By contrast, noradrenaline exerts predominantly α activity, although it does stimulate the β to a lesser degree. Also, as mentioned, noradrenaline acts as a neurotransmitter in the brain too, playing a role in alertness, arousal and reward pathways.

What actually happens to the human body when we are angry or frustrated?

Information Source
http://www.nationalforum.com/Electronic%20Journal%20Volumes/Hendricks,%20LaVelle%20The%20Effects%20of%20Anger%20on%20the%20Brain%20and%20Body%20NFJCA%20V2%20N1%202013.pdf

before anger affects any part of our body, it has to affect our brain first. The brain is our internal alarm system. It signals to the rest of our body when we are happy, sad, angry, in pain, etc. this alarm system within our brain triggers the release of adrenaline which causes us to heighten our awareness and responsiveness. This causes glucose to gush through our blood stream and muscles giving us the ability to respond faster, run faster, and make quicker decisions.  The brain processes all emotional stress. When the brain senses threat or harm, millions of nerve fibers within our brain release chemicals throughout the body to every organ. When a person experiences anger the brain causes the body to release stress hormones, adrenaline and noradrenaline. These chemical help the body control the heart rate and blood pressure. The release of these chemical also helps regulate the pancreas which controls the sugar balance in our blood

What actually happens to the human body when we have insomnia or nightmares?

Information Source
http://healthland.time.com/2014/02/28/insomniac-you-might-have-a-hyperactive-brain/

Insomniacs may be in a constant “on” state, continuing to operate at high levels even when it’s supposed to be dialing down to recharge at night. When insomniacs are finally able to drift off, for example, their brain activity is layered with more waking, or arousal patterns than those of good sleepers. “Their brain waves look different from good sleepers,” she says. “Traditionally in normal sleep, the brain waves slow down, become more synchronous and get into a nice delta wave for sleep. Insomniacs may get into delta sleep, but they have other faster rhythms riding on top of their EEG.” Insomniacs also tend to show higher levels of the stress hormone cortisol, and more metabolism, or activity in the brain overall, compared to good sleepers. So while the plasticity was surprising, it wasn’t totally unexpected, says Salas. “It fit with the whole story of dysregulation of arousal in insomniacs. The light switch is on, so there is increased excitability and that could be running this increased plasticity.”

What actually happens to the human body when we are tired or experience weakness or fatigue?

Information Source
http://www.medicalnewstoday.com/articles/248002.php

Fatigue, also referred to as tiredness, exhaustion, lethargy, and listlessness, describes a physical and/or mental state of being tired and weak. Although physical and mental fatigue are different, the two often exist together - if a person is physically exhausted for long enough, they will also be mentally tired. When somebody experiences physical fatigue, it means they cannot continue functioning at their normal levels of physical ability. Mental fatigue, however, is more slanted towards feeling sleepy and being unable to concentrate properly.

Fatigue is a symptom, rather than a sign. A symptom is something the patient feels and describes, such as a headache or dizziness, while a sign is something the doctor can detect without talking to the patient, such as a rash. Fatigue is a non-specific symptom, i.e. it may have several possible causes.

What actually happens to the human body when we are depressed?

Information Source
http://www.webmd.com/depression/how-depression-affects-your-body

Depression correlates with changes in the brain that has an effect on many of the body's systems. For example, abnormal functioning of brain messengers (neurotransmitters) such as serotonin can alter your pain threshold. This means you become more sensitive to pain, especially back pain. Serotonin also affects sleep and lowers sex drive -- nearly half of everybody with depression has problems with sex.

Unfortunately, individuals with depression, as well as their families and health care professionals, often overlook the physical signs and symptoms of depression. In one case, researchers found that sleep troubles, fatigue, and worries about health are reliable indicators of depression in older adults. But, they found, these signs are routinely and incorrectly dismissed as a natural part of aging.

Here is a list of symptoms that are commonly attributed to Stress, Distress & Anxiety

1. Frequent Headache, Jaw Clinching or Pain
2. Neck Ache, Back Pain, Muscle Spasm
3. Dry Mouth, Problems swallowing
4. Heartburn, Stomach Pain, Nausea
5. Frequent Urination
6. Light Headedness, Faintness, Dizziness
7. Difficulty Breathing, Frequent Sighing
8. Tremors, Trembling of lips, Hands

Now let's ask ourselves some more questions so we can get an even better understanding of how these symptoms are affecting and impacting our bodies. 

What actually happens to the human body when we experience a headache?

Information Source
http://health.howstuffworks.com/diseases-conditions/headache/question648.htm

Tension headaches are caused by muscular strains in the head and neck and/or emotional stress. Tension headaches are usually dull, steady, aching pains on both sides of the head. Sometimes, tension headaches develop into throbbing pains, leading researchers to believe that they may be closely related to migraines. Eye strain (poor vision) can trigger frequent tension headaches.

Migraine headaches can be caused by reduced blood flow to various areas of the cerebral cortex. Symptoms of migraines include sensitivity to light and noise, nausea, vomiting and intense throbbing pain that is usually on one side of the head. A neurotransmitter, serotonin, is thought to be involved in migraines because many of the drugs used to treat migraines alter the binding of serotonin

Cluster headaches are headaches that occur repeatedly over a period of weeks or even months. Cluster-headache pain usually occurs on one side of the head and is centered around the eye. The causes of cluster headaches are unknown, but may be related to changes in blood flow because substances that affect blood flow, such as alcohol, can trigger cluster headaches.

What actually happens to the human body when we experience muscle aches?

Information Source
http://en.wikipedia.org/wiki/Myalgia

Myalgia, or muscle pain, is a symptom of many diseases and disorders. The most common causes are the overuse or over-stretching of a muscle or group of muscles. Myalgia without a traumatic history is often due to viral infections.

What actually happens to the human body when we experience dry mouth?

Information Source
https://www.google.com/?gws_rd=ssl#q=what+is+dry+mouth

Dry mouth, also known as xerostomia, is a condition in which saliva production shuts down.

Additional Information Source

http://www.quantumhealth.com/news/dry-mouth-overview.html

Inadequate saliva production may occur when a person is under excessive stress and often disappears once the stress is eliminated. However, dry mouth symptoms can occur over prolonged periods, and have multifarious causes

What actually happens to the human body when we experience heartburn or nausea?

Information Source
http://www.health.com/health/gallery/0,,20389438,00.html

When the valve that separates the stomach from the esophagus—the lower esophageal sphincter, or LES—isn’t closed tightly, it can lead to heartburn. Slow Digestion, obesity

What actually happens to the human body when we urinate?

Information Source

http://www.ehow.com/about_5125370_causes-urge-urinate.html

When the brain receives notice from the nerves in the bladder that the bladder is full, it creates the urge to urinate. Urine is kept in the bladder by a ring of muscle that surrounds the urethra (the tube from which urine travels from the bladder to exit the body). When we have the urge to urinate and we are ready to urinate, the brain sends a signal to this muscle to relax and allow urine to flow out of the body. At the same time, it sends a message to the bladder muscles to tighten, squeezing urine out of the bladder and down the urethra.

What actually happens to the human body when we experience Light headedness, faintness or dizziness?

Information Source

http://www.healthline.com/symptom/dizziness

Dizziness is the feeling of being lightheaded, woozy, or unbalanced. It affects the sensory organs, specifically eyes and ears. It can cause fainting. Dizziness is not a disease but a symptom of other disorders. Low Blood Sugar, Hyperventilation, Dehydration, Panic Disorder, Caffeine Overdose can  cause Ligh headednes, faintness or dizziness.

What actually happens to the human body when we experience difficulty breathing?

Information Source

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0003566/#adam_003075.symptoms.causes

Shortness of breath has many different causes. For example, heart disease can cause breathlessness if your heart is unable to pump enough blood to supply oxygen to your body. If your brain, muscles, or other body organs do not get enough oxygen, a sense of breathlessness may occur. Arrhythmias, emotional stress, anxiety, obesity and panic attacks can cause a sense of breathlessness.

What actually happens to the human body when we experience tremors or uncontrolled trembling?

Information Source

http://www.nlm.nih.gov/medlineplus/ency/article/003192.htm

A tremor is a type of shaking movement. A tremor is most often noticed in your hands and arms. It may affect any body part, including your head or vocal cords. Tremors can happen at any age. They are more common in older people. Everyone has some tremor when they move their hands. Stress, fatigue, anger, fear, caffeine, and smoking may make this type of tremor worse.  Muscle tiredness or weakness, Stress, anxiety, or fatigue (can cause a postural tremor),Too much coffee or other caffeinated drink  can also cause tremors 

 



Here is a list of symptoms that are commonly attributed to Stress, Distress & Depression

1. Increase or Decreased Appetite
2. Frequent Crying Spells or Suicidal Thoughts
3. Feelings of Loneliness or worthlessness
4. Weight Gain or Loss without diet

Now let's ask ourselves some more questions so we can get an the best understanding of how these symptoms are affecting and impacting our bodies. 

What actually happens to the human body when we experience an increase or decreased appetite?

 

Information Source

http://www.huffingtonpost.com/susan-b-dopart-ms-rd/controlling-your-hunger-h_b_763600.html

 

insulin, ghrelin and leptin regulate our appetites. They are important because the way these balance can impact your weight and health.  Sleep deprivation not only increases hunger levels, but lowers metabolism, not a good combination for health and weight loss.

What actually happens to the human body when we cry?

 

Information Source

 

http://scienceline.ucsb.edu/getkey.php?key=542

 

During stress (strong emotions or pain) our bodies produce increased amounts of brain signal proteins and extra stress hormones. Tears produced under these conditions contain some of these proteins and hormones. They get rid of some of the components associated with our discomfort. This may be why so many people feel so much better after a good cry.  While it may not be something you want to do often, a good cry might be beneficial on occasion. 

What actually happens to the human body when we feel lonely or worthless?

 

Information Source

http://drstoop.com/the-brain-of-a-lonely-person/

Studies have shown that when a mother breast-feeds her baby, oxytocin is released in both the baby and the mother.  The mother-baby bond is built around the mutual release of oxytocin into their systems.  Oxytocin is also a calming hormone which allows us to better regulate our emotional reaction to our experiences, especially the experience of feeling isolated.

Serotonin is another brain substance that is related to comfort and to the elevation of our mood.  It’s interesting, though, that too much serotonin works the opposite way and sends us into a state of despair.  The balance of all of these brain substances causes certain genes to activate and others to shut down.  And they can provide either higher anxiety or calm and comfort.

What actually happens to the human body when we gain or lose weight?

 

Information Source

 

 

 

The process of creating new body fat is called lipogenesis (lipo = fat and genesis = creation). And with genesis in mind, in the beginning there was food, and food was classified by its dominant macronutrient. As soon as our body gets its hands on protein, fat, or carbohydrate, it turns them into amino acids, fatty acids, or glucose, respectively.

Once fat is converted to fatty acids, if there are more fatty acids around than we currently need, all of them are sent off to be stored as body fat. The glucose we get from carbohydrates does not work that way. Glucose cannot be stored as body fat without the hormone insulin. And then there are amino acids from protein. Amino acids must first be converted into glucose. Once they become glucose, they need insulin or they cannot be stored as body fat.

Now let’s assume the hormone insulin is making its rounds and we have glucose on its way to fat cells. At that point all remaining glucose is converted into fatty acids and we are one step away from new body fat. During the last step in the process all those fatty acids combine with a glycerol molecule to form triglyceride—aka body fat. This is called esterification and it is not possible without a substance called glycerol-3-phosphate.

Once glucose runs out, fat takes over. Harnessing energy by burning fat is referred to as ketosis.

Hormones regulating our blood sugar levels activate an enzyme in the blood vessels of fat tissue called lipase. Lipase ignites fat cells to release macromolecules called triglycerides, which are what make fat cells fat. Triglycerides are made of glycerol and three fatty acid chains. When they receive the signal from lipase to exit the fat cells, the triglycerides break up into their respective components and enter the bloodstream for use. The liver snatches up the glycerol to break it down for energy, and some of the fatty acids move to the muscles that can farm them for energy as well.
This action of breaking down triglycerides into usable energy is called lipolysis

Here is a spreadsheet that list the most common symptoms that Stress, Distress, Anxiety & Depression share. This spreadsheet is based on the symptoms that are listed above.

 

Now that we have thoroughly examined the symptoms or Stress, Distress, Anxiety & Depression lets's examine ways to reduce symptoms of Stress, Distress, Anxiety & Depression.

Treatment Suggestions to Reduce Stress/Distress

Information Source

http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot

1. Meditate
2. Breath Deeply
3. Be Present
4. Reach out
5. Tune in to your body
6. Decompress
7. Laugh out loud
8. Crank up the tunes
9. Get moving
10. Be grateful

Additional Information Source

http://greatist.com/happiness/23-scientifically-backed-ways-reduce-stress-right-now

1. Try progressive relaxation
2. Try some light yoga
3. Meditate
4. Breathe Deeply
5. Spark some scents
6. Listen to music
7. Laugh it off
8. Drink tea
9. Exercise

Treatment Suggestions to Reduce Anxiety

Information Source

http://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/00017762

1. Take a deep breath
2. Accept that you’re anxious
3. Realize that your brain is playing tricks on you
4. Question your thoughts
5. Use a calming visualization
6. Be an observer without judgment
7. Use positive self-talk
8. Focus on right now
9. Focus on meaningful activities

Additional Information Source

http://greatist.com/happiness/reduce-anxiety

1. Get enough sleep
2. Smile
3. De-clutter the brain
4. Express gratitude
5. Eat right
6. Learn to breath
7. Meditate
8. Create a vision board
9. Play around
10. Be silent
11. Worry
12. Plan ahead
13. Visualize anything positive
14. Smell something relaxing
15. Hang out

Treatment Suggestions to Reduce Depression

Information Source

http://www.webmd.com/depression/features/natural-treatments

1. Get in a routine
2. Set Goals
3. Exercise
4. Eat Healthy
5. Get enough Sleep
6. Take on responsibilities
7. Challenge Negative thoughts
8. Check with your doctor before using supplements
9. Do something new
10. Try to have fun
11. Identify problems, but don’t dwell on them
12. Express yourself
13. Look on the bright side

Additional Source

http://www.everydayhealth.com/depression-photos/ways-to-cope-with-depression.aspx#01

 

1. Minimizing stress through lifestyle changes
2. Talk to a therapist
3. Express yourself in writing
4. Boost your self image
5. Stick to a schedule
6. Stay involved
7. Depend on others
8. Sleep well
9. Enjoy emotional benefits of exercise
10. Make the food and mood connection
11. Say no to liquor

After comparing the list of ways to reduce symptoms, it is evident that the following treatment suggestions will help reduce symptoms of Stress, Distress, Anxiety & Depression (These treatment suggestions are found to be effective for Stress, Distress, Anxiety & Depression)

1. Exercise
2. Get Enough Sleep
3. Eat Right,Hydration
4. Meditate, Breath
5. Plan Ahead
6. Positive self-talk

Now let's ask ourselves some more questions so we can better understand how these treatment suggestions are affecting and impacting our bodies. 

What actually happens to the human body when we exercise?

Information Source

http://www.huffingtonpost.com/2013/09/04/body-on-exercise-what-happens-infographic_n_3838293.html

Brain
Increased blood flow also benefits the brain. Immediately, the brain cells will start functioning at a higher level, says Cameron, making you feel more alert and awake during exercise and more focused afterward.  When you work out regularly, the brain gets used to this frequent surge of blood and adapts by turning certain genes on or off. Many of these changes boost brain cell function and protect from diseases such as Alzheimer's, Parkinson's or even stroke, and ward off age-related decline, she says.  Exercise also triggers a surge of chemical messengers in the brain called neurotransmitters, which include endorphins, often cited as the cause of the mythical "runner's high."  The brain releases dopamine and glutamate, too, to get those arms and legs moving, as well as gamma-aminobutyric acid, or GABA, a prohibitive neurotransmitter that actually slows things down, to keep you moving in a smooth and controlled manner.  You'll also likely feel better thanks to a bump in serotonin, a neurotransmitter well known for its role in mood and depression.

Hippocampus
This part of the brain is highly involved in learning and memory, and it's one of the only sections of the brain that can make new brain cells. Exercise facilitates this, thanks to the extra oxygen in the brain.  Even when you stop exercising, those new brain cells survive, whereas many other changes in the brain during exercise eventually return to their normal state should you become less active.

Hypothalamus
The hypothalamus is responsible for body temperature, as well as salt and water balance, among other duties. As your body heats up, it tells the skin to produce sweat to keep you cool.

Pituitary Gland
This control center in the brain alerts the adrenal glands to pump out the hormones necessary for movement. It also releases growth hormones. As the body searches for more fuel to burn after using up your glycogen stores, it will turn to either muscle or fat, says Cameron. Human growth hormone acts as a security guard for muscle, she says, telling the body to burn fat for energy instead.

Muscles
The body calls on glucose, sugar the body has stored away from the foods we eat in the form of glycogen, for the energy required to contract muscles and spur movement.   It also uses adenosine triphosphate, or ATP, but the body only has small stores of both glucose and ATP. After quickly using up these supplies, the body requires extra oxygen to create more ATP. More blood is pumped to the exercising muscles to deliver that additional O2. Without enough oxygen, lactic acid will form instead. Lactic acid is typically flushed from the body within 30 to 60 minutes after finishing up a workout.  Tiny tears form in the muscles that help them grow bigger and stronger as they heal. Soreness only means there are changes occurring in those muscles, says Boone, and typically lasts a couple of days.

Additional Information Source
http://www.naturalnews.com/034308_exercise_cerebrospinal_fluid_flow.html

The cerebrospinal fluid (CSF) bathes, feeds, & protects the brain and spinal cord. Exercises that enhance the flow of CSF through the CNS are very important health strategies.The CSF maintains the electrolytic environment of the central nervous system by cleansing metabolic waste products from the brain and spinal cord. This rinsing process also plays a large role in stabilizing the critical acid-base balance throughout the CNS. It also provides valuable supply of essential nutrients to neuronal and glial cells. CSF also provides a medium to transport hormones, neurotransmitters, releasing factors, and other neuropeptides. Spinal Motion Encourages CSF Flow.

Additional Information Source
http://www.healtouch.com/csft/yoga.html

Asanas (physical postures) help to tone and strengthen the spinal musculature, enhance the flexibility of the spine, and improve overall spinal alignment. The body movements associated with the various postures benefit the spine and enhance the flow of the largest volume of CSF within the cranial and spinal bones. Theoretical flow of CSF within the connective tissue of the nervous system (neuroglial cells) would also be augmented as the yoga practitioner performs asana stretches involving the arms, legs and torso.  Although some neuropeptides also circulate in the blood, it is proposed that the cerebrospinal fluid is the major medium utilized by the "messenger molecules". Neuropeptides can travel the nervous system thousands of miles over the glial cell/CSF network to bring about dramatic changes in the mind-body on a cellular level. Consequently, as the major pathway of neuropeptides, the unimpeded flow of cerebrospinal fluid is of paramount importance to the optimal functioning of the mind-body.  It is proposed that neuropeptides, circulating in the cerebrospinal fluid, reach their cellular destinations via the central and peripheral nervous system vis a vis CSF filled nerve connective tissue tubules within the nervous system called neuroglial cells."Glial" is from the Greek word meaning glue, which is a misnomer, as glial cells (the largest number of cells in the brain) are much more than a supporting structure for the nervous system. They also serve a nutrient function, and some neuroscientists claim they form a communication network of their own, which could serve as a transportation system for the all-important neuropeptides.
Cerebrospinal fluid is a clear, colorless body fluid similar in chemical composition to blood plasma and seawater. It flows primarily within and around the central nervous system (brain and spinal cord), supplying it with nutrients and eliminating waste products. It also physically protects the brain and spinal cord, serves as a medium for the flow of energy and information, and is the most conductive fluid in the body. Neuropeptides (nerve-proteins) are informational substances that are produced mostly in the brain, and are found primarily in the cerebrospinal fluid, and secondarily in the blood. They are called "messenger" molecules, (molecules are the smallest entity that retain the characteristics of a substance) because they distribute information throughout the body, and coordinate practically all life processes on a cellular level.  All the systems of the body (digestion, respiration, elimination etc.) are made up of glands (adrenal, mammary etc.), and organs (heart, liver, lungs, etc.). Glands and organs are comprised of tissues, (fat, bone, muscle etc.), and tissues are composed of cells. Cells, therefore, are the fundamental functional (physiological) and structural (anatomical) parts of the human body as well as all other living organisms.
Neuropeptides not only coordinate almost all body functions on a physical level, but also on an emotional level. These powerful biochemicals are concentrated in the limbic system, the seat of the emotions, and play an important role in governing our emotions as well.  Neuropeptides are one category of essential body chemicals called "ligands (from the Latin word ligare, "that which binds"). Ligands are natural or man-made substances that bind selectively to a specific receptor site on the surface of a cell. For example, if the cell were a golf ball, the tiny depressions on the surface would be receptor sites. However, unlike the number of dimples on a golf ball, each human cell has hundreds of thousands of receptor sites for neuropeptides, and nerve cells have millions!
It is the function of ligands to transmit a message to the cell that coordinate body functions such as metabolism, (digestion and elimination), and respiration on a cellular level. These cellular processes in turn bring about dramatic functional changes in tissues, glands, organs, and entire body systems.
The life of the cell, and hence in a large part the life of the individual, is determined by the actions of neuropeptides, of which scientists have discovered over one hundred circulating within the body. Almost all-physical activity, behavior, even our emotions are defined by microscopic physiological (functional) changes on a cellular level involving neuropeptides. These physiological changes result in changes in our mental emotional state in a cyclical process, where changes in our mental-emotional state also produce changes in our physiological state.

Additional Information Source
http://www.naturalnews.com/034308_exercise_cerebrospinal_fluid_flow.html

The Dangers of CSF Stasis
When the CSF flow becomes stagnant, it is classically referred to as CSF stasis. CSF stasis has been associated with vertebral subluxation complex, mechanical tension on the spinal cord, reduced cranial rhythmic impulses & restricted respiratory function. Reduced rates of CSF diffusion through key regions of the brain are a causative factor involved in degenerative disease.
 The CSF has two major pumps that help to establish healthy flow. The pump at the top of the spine is the occiput bone, which makes up the lower portion of the skull. Flexion and extension motions of the occipital bone upon the atlas help to pump CSF through the brain and spinal cord. The other pump is at the bottom of the spine in the sacrum. Flexion and extension of the sacrum is also critical to help pump the CSF.
 Sedentary lifestyles and bad postural habits create an environment ripe for CSF stasis in the spinal cord. Sedentary lifestyles create poor core strength and muscle imbalances that lead to chronic subluxation patterns throughout the spine. Sitting for long periods contributes to poor sacral motion and to accelerated degenerative changes in the lumbo-pelvic region.
Spinal Motion Encourages CSF Flow
Sedentary lifestyles and poor posture contribute to the formation of forward head posture. Forward head posture is characterized by occipital bone subluxation patterns. The majority of these subluxations have the occiput stuck into extension on the atlas bone with dense ligamentous scar tissue.
This is also the most subluxation pattern found in whiplash like traumas.
Healthy CSF flow depends upon a continual approach to minimize subluxation through corrective chiropractic techniques and specific spinal exercises.Chiropractic adjustments are designed to release the ligamentous scar tissue that is locking the region in place. This allows for better neurological function through healthy proprioceptive patterns. Additionally, these adjustments help reinforce healthy soft tissue formation in the subluxated regions. This new healthy tissue will allow these regions to have normal, healthy motion.

Additional Information Source
http://www.healtouch.com/csft/yoga.html

Serotonin is a natural body chemical, which enhances mood and our feeling of well-being. It is released from the cells that line the walls of the ventricles, two cavities within the upper part of the brain where CSF is produced. It is also secreted from the supraependymal cells that line the central canal of the spinal cord, the major pathway of CSF. As the cerebrospinal fluid flows more freely around the brain and spinal cord, it stimulates the above-mentioned cells to release serotonin.
When endorphins are released from the brain into the CSF, the result is a feeling of euphoria, bliss and expanded consciousness. Therefore, the combined effect of these two body chemicals flowing more naturally in the CSF creates physical feelings of joy and well being as well as a sensation of expanded consciousness
  

What actually happens to the human body when we get enough sleep?

 

Maslow’s Hierarchy of needs
http://commons.wikimedia.org/wiki/File:Maslow's_Hierarchy_of_Needs.svg

 

According the Dr. Maslow's Heirarchy of Needs sleep is very, very important to our Physiological well being.

 

 

Information Source

http://www.nih.gov/researchmatters/october2013/10282013clear.htm

 

Scientists and philosophers have long wondered why people sleep and how it affects the brain. Sleep is important for storing memories. It also has a restorative function. Lack of sleep impairs reasoning, problem-solving, and attention to detail, among other effects. However, the mechanisms behind these sleep benefits have been unknown.  Cerebrospinal fluid, a clear liquid surrounding the brain and spinal cord, moves through the brain along a series of channels that surround blood vessels. The system is managed by the brain’s glial cells, and so the researchers called it the glymphatic system. 

Changes in the way fluid moves through the brain between conscious and unconscious states may reflect differences in the space available for movement. To test the idea, the team used a method that measures the volume of the space outside brain cells. They found that this “extracellular” volume increased by 60% in the brain’s cortex when the mice were asleep or anesthetized.

The researchers next injected mice with labeled beta-amyloid and measured how long it lasted in their brains when they were asleep and awake. Beta-amyloid disappeared twice as quickly in the brains of mice that were asleep.

Glial cells control flow through the glymphatic system by shrinking and swelling. The hormone noradrenaline, which increases alertness, is known to cause cells to swell. The researchers thus tested whether the hormone might affect the glymphatic system. Treating mice with drugs that block noradrenaline induced a sleep-like state and increased brain fluid flow and extracellular brain volume. This result suggests a molecular connection between the sleep-wake cycle and the brain’s cleaning system.

 

Information Source

http://www.sleepdex.org/neuro.htm

 

Norepinephrine is the neurotransmitter most involved in the “fight or flight” response and other stressful situations, since it increases heart rate and blood pressure. A catecholamine, It is intertwined with arousal, wakefulness, attentiveness, sleep and it is also involved in the formation of memories. Studies have shown that elevated norepinephrine levels are implicated in symptoms in some mood disorders. Neurons in the locus coeruleus in the bottom of the brain stem respond to norepinephrine. When these neurons are stimulated, the cortical area of the brain becomes more active. Norepinephrine is therefore thought to be instrumental in causing people to wake up. Indeed, the level of this neurotransmitter in the brain seems to rise in response to new stimuli. The concept of vigilance is tied up with norepinephrine although scientists don't understand how.

 

Information Source

http://www.ncbi.nlm.nih.gov/pubmed/10372697

 

During stage 3-4 sleep, levels of norepinephrine, but not epinephrine, were significantly lower (P < 0.05) compared to average levels during the awake period, stages 1-2 sleep, and rapid eye movement sleep. Nocturnal levels of circulating IL-2 did not change with sleep onset or in relation to PSD-L or the various sleep stages. We conclude that sleep onset is associated with changes in levels of circulating catecholamines. Loss of sleep and disordered sleep with decreases in slow wave sleep may serve to elevate nocturnal catecholamine levels and contribute to cardiovascular disease.

 



What actually happens to the human body when we eat right?

Information Source
http://www.healthline.com/health/5-benefits-healthy-habits

 

Controls Weight, Improves mood (Eating a healthy diet as well as exercising can lead to a better physique, so you may also feel better about your appearance, which can boost your confidence and self-esteem. The American Council on Exercise reports that the short-term results of exercise include decreased stress and ability to think better.) Combats Diseases (Healthy habits can help prevent certain health conditions--such as heart disease, stroke, and high blood pressure--by boosting high-density lipoprotein (HDL), or "good," cholesterol and decreasing unhealthy triglycerides. This combination keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases.)Boosts Energy (When you eat a balanced diet including whole grains, lean meats, low-fat dairy products, and fruits and vegetables, your body has the fuel that it needs to manage your energy level.)  Improves Longevity (When you practice healthy habits, you boost your chances of a longer life.)

Information Source
http://exploreim.ucla.edu/wellness/eat-right-drink-well-stress-less-stress-reducing-foods-herbal-supplements-and-teas/

One of the therapeutic modalities mentioned in Stress Management is to adopt a nutritious diet. Proper diet can counterbalance the impact of stress by strengthening the immune system, stabilizing moods, and reducing blood pressure. Important Nutrients for Stress-Reduction
Vitamin C: Consuming foods high in vitamin C, such as oranges and other citrus fruits, can reduce stress and boost the immune system. Intake of this vitamin can help lower the levels of cortisol, a stress hormone, and blood pressure during high-anxiety situations.
Complex Carbohydrates: Complex carbohydrates, such as whole grains, fruits, and vegetables, can induce the brain to increase serotonin production and stabilizing blood pressure as a way to reduce stress. Magnesium: Obtaining an adequate amount of magnesium is essential for avoiding headaches and fatigue. Oral magnesium can also successfully relieve premenstrual mood changes. Additionally, increased magnesium intake has been found to improve sleep quality in older adults. Healthy sources of magnesium include spinach or other leafy greens, salmon, and soybeans.
Omega-3 Fatty Acids: Fatty fish (such as salmon and tuna) and nuts and seeds (such as flaxseeds, pistachios, walnuts, and almonds) are rich in omega-3 fatty acids, which have been shown to reduce surges of stress hormones and also confer protection against heart disease, depression, and premenstrual syndrome. Healthy Comfort Foods Dark Chocolate: Dark chocolate can not only satisfy your taste buds, but it can also help relieve stress at the molecular level. Additionally, cocoa can also improve cognitive function and mood. Researchers also found that daily dark chocolate consumption can be beneficial for individuals suffering from high levels of anxiety.
Oatmeal: Certain comfort foods, such as oatmeal, can reduce levels of stress hormones and also result in a boost in serotonin, which stimulates a feeling of calmness. Chamomile is popular for its easy availability and wide range of healing properties. It is often used to relieve stress-induced symptoms such as insomnia and gastrointestinal disorders.Mint is commonly used to relieve stress and induce calmness. Peppermint oil’s relaxation-promoting properties on gastrointestinal (GI) tissue and its analgesic and anesthetic effectshave been found in past studies. However, individuals suffering from GI reflux, hiatal hernia, or kidney stones should practice caution when using peppermint oil therapy.
Barley tea has proven effective in relaxing the body. Its capability to relieve stress is thought to derive from its contribution of tryptophan, an amino acid necessary for sleep and synthesizing serotonin – a neurotransmitter essential in the regulation of sleep and mood.
Passionflower is marketed for its ability to treat sleep disorders, nervous tension, and anxiety. A recent study found that passionflower was as effective as oxazepam, a prescribed anxiolytic drug, in treating patients with anxiety disorders.
Valerian root is sometimes used for treating anxiety and insomnia. While contradictory scientific research exists, this herbal supplement is considered safe when used appropriately over a short time period of less than one month.

What actually happens to the human body when we Meditate and Breathe?

 

Information Source

http://lifehacker.com/what-happens-to-the-brain-when-you-meditate-and-how-it-1202533314 

 

When we meditate this is what happens to our brain.

Frontal lobe
This is the most highly evolved part of the brain, responsible for reasoning, planning, emotions and self-conscious awareness. During meditation, the frontal cortex tends to go offline.

Parietal lobe
This part of the brain processes sensory information about the surrounding world, orienting you in time and space. During meditation, activity in the parietal lobe slows down.

Thalamus
The gatekeeper for the senses, this organ focuses your attention by funneling some sensory data deeper into the brain and stopping other signals in their tracks. Meditation reduces the flow of incoming information to a trickle.

Reticular formation
As the brain’s sentry, this structure receives incoming stimuli and puts the brain on alert, ready to respond. Meditating dials back the arousal signal.

Meditation also improves focus, reduces anxiety, promotes creativity, promotes compassion, improves memory, reduces stress and more gray matter (Meditation has been linked to larger amounts of gray matter in the hippocampus and frontal areas of the brain. I didn’t know what this meant at first, but it turns out it’s pretty great. More gray matter can lead to more positive emotions, longer-lasting emotional stability, and heightened focus during daily life.  Meditation has also been shown to diminish age-related effects on gray matter and reduce the decline of our cognitive functioning)

Additional Information Source
http://www.healtouch.com/csft/yoga.html

Meditative Breathing

Pranayamas (breathing techniques) are procedures used to enhance the flow of "prana" in the body, usually through regulation of the breathing pattern or rhythm. "Prana", or life force, is said to enter the body through food, sunlight and breath. It energizes and vitalizes the vital fluids in the body called "ojas", which include the blood, lymph, extracellular, sexual and cerebrospinal fluid.Cerebrospinal fluid flows around the brain and spinal cord by two pumping mechanisms at the top (cranium) and the bottom (sacrum) of the spinal column. The diaphragmatic breathing practiced in pranayamas activates the CSF sacral pump at the bottom of the spine. This occurs as dome shaped diaphragm muscle contracts down on the sacrum on inspiration (breathing in) pumping cerebrospinal fluid up around the spinal cord into the brain. As the practitioner concentrates on breathing diaphragmatically, it evokes a succession of contractions and relaxations of this powerful muscle pumping CSF through the rhythmic movement of the sacrum, the foundation of the spine.This flexion and extension (forward and backward movement) of the sacrum also effects all the spinal bones above it. The connecting joints between each spinal bone or vertebrae, (aptly called "articular pillars" because they look like pistons), move in an up and down motion in coordination with the diaphragmatic contractions and relaxations. Thus, as the sacrum pumps, the action of the piston-like joints between each vertebrae also pump cerebrospinal fluid up into the cranium.Other types of pranayamas such as alternate nostril breathing and Kriyas (advanced pranayamas) effect the other CSF pumping mechanism within the cranium itself. In alternate nostril breathing as the practitioner inhales and exhales, the diaphragm muscle pumps CSF via the sacrum. Also as the nasal passages fill up with air the spheo-basilar cranial bones behind the nose (the cranial pump) are activated, and oscillate in a rhythmic motion. This movement propels the CSF down the spine through the vertical space within spinal column in between the meninges called the spinal canal.Kriya pranayamas effect both the sacral pumping mechanism and the to and fro oscillations of the spheno-basilar bones. Kriya breath stimulates the spheno-basilar bones to vibrate propelling CSF down the spine, and also activate the sacral pumping mechanism. Thus, because Kriya pranayama effects both the cranial and sacral pumps, it is a particularly powerful technique in enhancing circulation of CSF around and within the brain and spinal cord.
Another type of pranayama that facilitates CSF flow occurs as the practitioner gently holds their breath for a very short interlude, or breathes in a circular pattern up and down the spine (shush Uma breath). Temporarily holding the breath or doing shush Uma breath increases pressure within the chest cavity as the lungs fill up with air. This enlarged air volume in the chest area, caused by the expanded lungs, exerts a slight pressure on the CSF flowing around the spinal cord and thereby facilitates circulation. Temporarily holding the breath, or doing shush Uma breath also causes neuropeptides to quickly release into the CSF from the respiratory centers at the base of the brain.



What actually happens to the human body when we plan ahead?

Information Source
https://suite.io/marta-stone/429y27b

Life is too often full of stress, much of which cannot be controlled. There are some personal choices that can be made, however, that can make a large impact on the stress that comes from the "busyness" of everyday family life. Many of these choices come down to simply planning ahead.  Consider those times when you feel overwhelmed because suddenly there are too many things to do all at once. For example, even in a regular work week, each day can be more than full when basic daily responsibilities of home and family are also factored in. Add in birthdays, church and school duties, doctor and vet appointments, etc. and there just aren’t enough hours in the day. Avoid Procrastination by Planning (and Doing) Ahead Often procrastination, whether intentional or not, is the major culprit in the kind of stress that is caused by needing to do too many tasks in the time allotted. Additional Benefits to Planning Ahead  Having a smoothly running schedule that allows for things to be done ahead of time also gives some built-in room to deal with last minute problems, emergencies, or responsibilities. If a big report that you have known about for a month is due tomorrow and it’s barely started, it’s going to be a really big problem when you end up in the ER with a sick child tonight. If you have given yourself a deadline of a week ahead, the emergency can be dealt with without the additional stress of completing a last-minute project as well.

What actually happens to the human body when we have positive self-talk?

Information Source
http://www.mayoclinic.org/healthy-living/stress-management/in-depth/positive-thinking/art-20043950

Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information. If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic. If your thoughts are mostly positive, you're likely an optimist — someone who practices positive thinking.
The health benefits of positive thinking
Researchers continue to explore the effects of positive thinking and optimism on health. Health benefits that positive thinking may provide include:
Increased life span
Lower rates of depression
Lower levels of distress
Greater resistance to the common cold
Better psychological and physical well-being
Reduced risk of death from cardiovascular disease
Better coping skills during hardships and times of stress

It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. It's also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don't smoke or drink alcohol in excess.

 

 

Now that we have reviewed the common symptoms and remedies lets recap what we have learned so far.

 

The Symptoms that were found to be related to Stress, Distress, Anxiety & Depression are all effective ways of activating the stress response of your body or ways that your body responds to prolonged exposure to chronic stress.  Your bodies response to stress triggers the release of Cortisol, Epinephrine and norepinephrine.  After extended release of the stress hormones damage to the Hippocampus of the brain can occur.  The Hippocampus is also responsible for the regulation of the stress hormones released from your bodies response to stress.  Once chronic stress damages the Hippocampus your body is no longer able to effectively maintain homeostasis and further stress is put onto the body through the multitude of symptoms that begin to develop. 

 

The Remedies that were all found to be related to Stress, Distress, Anxiety & Depression are effective way of reducing stress and also help repair the damages from prolonged exposure to stress.  These remedies help improve the flow of Cerebral Spinal Fluid and improve Blood/Oxygenation to the brain(this promotes healing of the Hippocampus and the flushing of brain toxins).  The remedies that do not affect CSF or Blood/Oxygenation to the brain are useful in preventing the stress response from happening and help manage your body's stress response.