Posts filed under ‘Health Coaching’

Stress and the Immune System

Stress And Your Immune System

An executive comes down with the flu the night before an important presentation. A couple takes off for a much-needed vacation–and both get sick. A person in the throes of divorce suffers one chronic infection after another. Coincidence? Increasingly, researchers think not.

Recognizing Stress

Stress exists in many forms. Any situation that you’re not in control of is stressful, as is one that makes demands that you feel you can’t meet. Change, even positive change such as a new job or the birth of a child, is stressful. That’s why no one can completely escape stressful events. When you let stress get under your skin, your body responds with a flood of hormones that prepare you for extreme action — the “fight or flight” response.

The Body’s Response

Research has identified the stress response as a factor in many stress-related illnesses, such as high blood pressure and digestive problems. Now, there’s evidence that stress can weaken the immune system. The hormones cortisone and adrenaline released in response to stress are such potent suppressers of the immune system that they’re sometimes prescribed for disorders in which the immune system is overactive — such as allergies and autoimmune diseases.

Stress Or Lifestyle?

Studies of large groups of people and their patterns of illness and stress showed a connection — the more stress, the more illness. And, animal studies show that cells of the immune system decline when the animal is under stress. If stress increases your chance of illness, from the common cold to cancer, does that prove that stress affects the immune system? Probably, but not for sure. You see, people under stress often behave in ways that are, in themselves, harmful to the immune system: They sleep less, exercise less, eat poorly, smoke, drink, and use drugs more than people who are less stressed.

What You Can Do

Whatever the cause of stress-related illness, one thing is sure: You can boost your health by dealing with stress head-on. This means taking a good look at your life and eliminating those activities that are stressful and not really necessary. Of course, no one can eliminate all stress — even boredom is stressful — but you can reduce your body’s response to stress by learning some stress-management techniques: meditation, progressive muscle relaxation, and visualization. Get regular exercise and sleep, which are both healthful and stress-reducing, and avoid junk food. Cut back on those approaches that don’t work—such as alcohol, caffeine, and cigarettes.

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April 23, 2011 at 2:28 pm Leave a comment

Decrease Your Risk of Heart Disease

Decrease Your Risk Of Heart Attack

The risk of heart attack is a common health concern for so many people. Fortunately, we know a lot about what causes heart attacks, including the health and lifestyle changes we can do for ourselves to lower the risks.

There’s an old Scottish saying ‘Falling in the loch is the wrong time to learn how to swim!’ Likewise, waiting until you have a heart attack is the wrong time to work on prevention. In fact, waiting until you have caused damage to your heart only means that you have passed from ‘Prevention and moved onto Recovery’ – and this is a much harder fight.

Many of the health and lifestyle factors associated with heart attacks can be easily controlled with a little will power and a positive, healthy attitude toward daily life.

People can substantially lower their risks of heart attacks by making the following lifestyle changes:

  • Quit smoking and avoid second-hand smoke.
  • Cut down on fats, especially saturated fats, which are primarily found in animal foods, such as meat and whole-milk dairy products. Some vegetable fats, such as palm oil and coconut milk or oil, are also saturated.
  • Restrict the intake of cholesterol, which is found in animal foods, including butter, egg yolks, whole-milk dairy products, meat, poultry, and fish.
  • Eat a varied diet that gets 50 to 60 per cent of its calories from whole grains, vegetables, fruits, and whole-grain breads and pastas.
  • Exercise regularly.
  • Maintain a healthy weight.

     

However, one of the biggest culprits is STRESS

  • Learning to manage stress is a vital ingredient in battling heart disease.

Stress has a significant influence when added to the additional factors such as a person’s age, sex, family history, medical history, and other health and environmental conditions. The best way to protect yourself against a heart attack is to know your personal risk factors and to tailor your lifestyle changes to suit your particular medical needs.

Mental, physical or emotional stress has a devastating effect on the body. Essential nutrients become depleted and the body goes into deeper distress. Therefore in addition to learning to manage stress you need to supplement your body’s nutritional deficiency. But where do you start?

Well I would suggest you take my free online and completely private Health Analysis. http://www.naturessunshine.eu/uk/mindskillshealth/lifestyle.asp

Not even I will see the results unless you tell me.

For more information on your personal risk of heart attack, see your healthcare provider. Or visit my Habit of health website and learn more about your health.


http://tinyurl.com/habitofhealth

Once you have visited these sites and you would like some support to help you overcome the factors that are increasing your risk of heart attack i.e. Stress, Smoking, Workplace etc. then drop me an email or give me a call and we can begin to return your life controls back to you.

In the meantime take care

Wilf Archer wilf@mindskills.co.uk

March 9, 2011 at 7:06 pm Leave a comment

Stress and Cancer

Does Stress Increase Your Risk For Cancer?

Everyone has experienced stress-induced headaches, neck pain, or digestive upsets at one time or another. Nothing serious, right? Well, new research suggests that psychological stress may actually increase the risk of cancer.

Stress And Colorectal Cancer

In one study, researchers found that people who reported they had suffered from workplace problems over a 10-year period had more than five times the risk of colorectal cancer as those who reported no workplace problems, even when diet and other risk factors were the same.

Stress And Cell Damage

Animal studies show that rats subjected to stress undergo DNA changes in the cells of their livers that, if unchecked, could lead to cancer-causing mutations. Other studies show that stressed animals are more susceptible to cancer-causing substances in the environment.

A Weakened Immune System

Stress is thought to weaken the immune system. A strong immune system is needed to destroy damaged cells that could lead to cancer.

Coping With Stress

Stress is a part of everyone’s life. Deadlines at work, traffic jams, family conflict, the death of a loved one, even positive changes, such as a new job or a marriage, are all forms of stress. A little stress is actually a good thing, providing the challenge that makes life worth living. But, too much stress can harm you mentally and physically.

If you suffer from stress, you can do something about it. Relaxation or New Age style meditation classes are often only a short term solution to mask the symptoms. You may feel better for a few days or weeks but all you are doing is supressing your Fight or Flight mechanism and that can be fatal. If you are experiencing symptoms of stress then your body is trying to tell you something. If you don’t listen to it or try to ignore the root cause by masking these symptoms with ineffective relaxation your body will only shout louder. The results are that symptoms turn into diseases.

Talk to a Professional Health Coach about what you can do that could save your life.

wilf@mindskills.co.uk

March 8, 2011 at 9:09 pm Leave a comment

Work Related Stress

Protect Your Nervous System From Stress Damage: If you are suffering from any stress system then you have already had an effect on your Nervous System. Your stress may be as a result in a general or specific depletion of certain hormones or nutrients but the fact remains that your nervous system is trying to communicate its present lack of support. Up until now it has coped well now it is weakened. As a first stage to Stress Recovery – take the following natural remedies. Nutri-Calm and Zambrosa fruit juice. The NutriCalm replenishes the nervous system and the Zambrosa supports your immune system – together you will be better able to start to resolve your stress issues.

Nutri-Calm –www.onlinesafetycoach.com/nitricalm

 

Zambrosa http://www.zambroza.co.uk/mindskillshealth/

 

SO WHAT IS STRESS?

The Health & Safety Executive defines stress as: “The adverse reaction people have to excessive pressure or other types of demand placed on them”.

The word stress derives from the Latin word ‘stringere‘ meaning to ‘draw tight’ and was used during the seventeenth century to describe hardships or affliction.

A recent Personnel Today Magazine article showed that over 105 million days are lost to stress each year in the United Kingdom costing UK £3.7 billion.

 

THAT’S 11% OF ALL WORK RELATED ABSENCE 

The Health and Safety Executives official position on the problem is that work-related stress is a serious problem. Tackling it effectively can result in significant benefits for organisations. It states that there are things that can be done to prevent and control work-related stress. And indeed it considers that the law requires employers to take action on the matter.

 

SO IS STRESS A BAD THING

Here’s a surprise… stress could be a good thing!
It’s the driving force that keeps us on our toes and ensures that we push to be the best we can be.
However its usefulness is limited. Too much, and it can drive us to physical, mental and emotional exhaustion.
The HSE research is based on responses from almost 700 senior HR practitioners and almost 2,000 employees. Other findings are:

·        52% say stress is increasing

·        60% claim stress is damaging staff retention

·        83% think stress is harming productivity

HSE commissioned research has indicated that:

  • About half a million people in the UK experience work-related stress at a level they believe is making them ill;
  • Up to 5 million people in the UK feel “very” or “extremely” stressed by their work;
  • And as I have said before work-related stress costs society about £3.7 billion every year (at 1995/6 prices).

There can be little dispute however against ever growing research that stress has a significant negative impact on the well-being of both the individual and the organisation. Links have been demonstrated between stress and the incidence of heart disease, alcoholism, mental breakdowns, job dissatisfaction, accidents, family problems and certain forms of cancer.

SO WHAT CAUSES STRESS?

Problems occur when pressures are so great that they exceed a person’s ability to cope.
Therefore we can tackle stress either by reducing pressures, by increasing coping resources – or a combination of the two. Get it in perspective

It is not the things which stress us that cause problems. It’s actually the way in which we react to them. So remember as your temper rises or as you feel emotional, that you have within you the power to react in a completely different way. .

Stress in the early stages can ‘rev up’ the body and enhance performance in the workplace, thus the term ‘I perform better under pressure’. If this condition is allowed to go unchecked however and the body is revved up further then performance will be affected

SO WHAT ARE THE SYMPTONS?

Fig 1. List of Ailments recognised to have stress background.

Hypertension: high blood pressure 

Menstrual difficulties

Coronary thrombosis: heart attack 

Nervous syspepsia: flatulence and indigestion 

Migraine  

Depression – Sleeping Disorders  

Hay fever and allergies  

Hyperthyroidism: overactive thyroid gland  

Asthma  

Diabetes mellitus  

Pruritis: intense itching

Skin Disorders  

Peptic ulcers  

Tuberculosis  

Constipation                  

Colitis


 

SO DOES IT AFFECT OUR BODILY FUNCTIONS?

 

Normal
(relaxed)

Under
pressure

Acute 
pressure      

Chronic pressure.
(stress)

Brain               

blood
supply  
normal    

blood
supply
up

thinks
more
clearly

headaches or
migraines, tremors
and nervous tics

Mood 

happy 

serious 

increased
concentration

anxiety, loss of
sense of humour

Saliva 

normal 

reduced        

reduced 

dry mouth, lump 
in throat

Muscles 

blood supply normal 

blood
supply up

improved
performance

muscular tension and pain     

Heart 

normal rate and blood pressure 

increased rate and blood pressure 

improved performance 

hypertension and chest pains 

Lungs 

normal respiration 

increased respiration rate

improved performance 

coughs and asthma            

Stomach 

normal blood supply and acid secretion 

reduced blood supply and increased acid secretion 

reduced blood supply reduces digestion 

ulcers due to heartburn and indigestion. 

Bowels 

normal blood supply and bowel activity

reduced blood supply and increased bowel activity 

reduced blood supply reduces digestion 

abdominal pain and diarrhoea 

Bladder 

normal 

frequent urination 

frequent urination due to increased nervous stimulation 

frequent urination, prostatic symptoms

Sexual Organs 

(male) normal. (female) normal periods etc 

(M) impotence (decreased blood supply) (F) irregular periods 

decreased blood supply 

(M) impotence. (F) menstrual disorders 

Skin 

healthy 

decreased blood supply    – dry skin

decreased blood supply 

dryness and rashes 

Biochemistry 

normal: oxygen consumed, glucose and fats liberated. 

oxygen consumption up, glucose
and fats consumption up

more energy immediately available 

rapid tiredness 

SO WHAT CAN WE DO TO GUARD AGAINST THE EFFECTS OF STRESS?

Hints to Avoid Harmful Stress

  1. 1. Work out priorities

Keep a list – make the tasks possible. Prioritise the tasks in order of importance and tick off when done. Include the important people in your life as priorities and attend to these relationships.

2. Identify your stress situations

 

Make a list of events that leave you emotionally drained, with one or two ways to reduce the stress for each. When they occur, use them as an opportunity to practise your stress reduction techniques, then, keep notes on what works for next time.

  1. 3. Learn to ‘reframe’ statements: Don’t react to imagined insults

 

It is a waste of time and energy to be oversensitive to imagined insults, innuendo or sarcasm. Give people the benefit of the doubt, talk over the situation with someone you trust. They may have another spin on what was said.

 

  1. 4. Think before you commit yourself to other people’s expectations

 

We can often perform tasks merely to feel accepted by other people. Practice saying “no” to requests that are unreasonable or more than you can handle at the time – rather than suffer subsequent regrets and stress. Consider whether you should learn to rely less on the approval of others, again, talk this over with someone you trust.

 

  1. 5. Move on: Don’t dwell on past mistakes

 

Feelings of guilt, remorse and regret cannot change the past and they make the present difficult by sapping your energy. Make a conscious effort to do something to change the mood (eg mindfulness technique or something active you enjoy) when you feel yourself drifting into regrets about past actions. Learn from it and have strategies in place for next time. Learn to forgive yourself for past mistakes.

 

  1. 6. Learn to defuse anger and frustrations rather than bottle them up

 

Express and discuss your feelings to the person responsible for your agitation. If it is impossible to talk it out, plan for some physical activity at the end of the working day to relieve tensions. Let go of grudges –they do not affect the potential victim because he does not necessarily know about them. However, the grudge-bearer pays a price in energy and anxiety just thinking about revenge.

  1. 7. Set aside time each day for recreation and exercise

 

Gentle repetitive exercise such as walking, swimming, cycling are good to relieve stress. Meditation, yoga, pilates and dance are also excellent. The trick is to find what suits you best. Hobbies that focus attention are also good stress relievers. Take up a new activity unrelated to your current occupation, one that gives you a sense of achievement and satisfaction. Establish new friends in your newly found interest. There are handouts with a range of techniques for relaxation and mindfulness on the website that you can use. The daily mood chart can be used to rate the impact of applying new strategies.

  1. 8. Take your time: don’t let people rush you

 

Frenzied activities lead to errors, regrets, stress. Request time to orient yourself to the situation. At work, if rushed, ask people to wait until you finish working or thinking something out. Plan ahead to arrive at appointments early, composed and having made allowances for unexpected hold-ups. Practice approaching situations ‘mindfully’

 

  1. 9. Take your time on the road: Don’t be an aggressive car driver.

    Develop an “I will not be ruffled” attitude. Drive defensively and give way to bullies. Near misses cause stress and strain, so does the fear of being caught for speeding. If possible avoid peak hour traffic. If caught in it, relax by concentrating on deep (stomach) breathing or ‘mindful driving’ (using mindfulness technique, also available on website). Advanced driving lessons can be useful.

    10. Help children and young people to cope with stress

    Children need the experience of being confronted with problems to try out, and improve their ability to cope. By being overprotective or by intervening too soon, parents may prevent young people from developing valuable tolerance levels for problems, or from acquiring problem-solving skills.

 

11. Think positively – you get what you expect

Smile whenever possible –it’s an inexpensive way of improving your looks and how you feel. Try and find something positive to say about a situation, particularly if you are going to find fault. You can visualise situations you have handled well and hold those memories in your mind when going into stressful situations.

 

12. Cut down on drinking, smoking, sedatives and stimulants

They only offer temporary relief and don’t solve the problem. They can create more problems in terms of physical and mental health. Consider the effects you are looking for (sedation or stimulation) and how else you can achieve them.

January 18, 2011 at 6:09 pm Leave a comment

Radio Therapy Fatigue Reduced Using Hypnosis and CBT

Breast Cancer – CBT Plus Hypnosis Reduces Fatigue from Radiation Therapy

The results from a study carried out by Mount Sinai School of Medicine in New York found that CBT plus Hypnosis (CBTH) is an effective means for the control and prevention of fatigue in breast cancer radiotherapy.

42 Women scheduled for breast cancer radiotherapy were randomly split into two groups: 20 were assigned to receive Standard Medical Care and 22 were to receive CBTH intervention (n = 22) in addition to standard medical care.
 
Fatigue was measured on a weekly basis by using the fatigue subscale of the Functional Assessment of Chronic Illness Therapy (FACIT) and daily with visual analogue scales.
 
For weekly FACIT fatigue data, there was a significant effect of the CBTH intervention on the reduced fatigue, such that on average, CBTH PARTICIPANTS’ FATIGUE DID NOT INCREASE OVER THE COURSE OF TREATMENT, whereas control group participants’ fatigue increased linearly.

The results suggest that CBTH is an effective means for controlling and potentially preventing fatigue in breast cancer radiotherapy patients.

Citation: 

September 28, 2010 at 5:17 pm Leave a comment

Great News for Chronic Fatigue sufferers – XMRV Virus Confirmed

I don’t know how many of you are working with CFS sufferers but a new study released this week showed that evidence of XMRV virus (and related viruses called “MLV”) was present in 86.5% of CFS patients vs. less than 7% of healthy controls.

What does this mean for us as therapists?

We can already help CFS clients to manage their pain and discomfort as well as help them with their diet. However, if with the discovery of the XMRV virus we can now provide them with additional support.

Other research indicates that colloidal silver deactivates the enzymes responsible for the metabolism and multiplication of bacteria, fungi and viruses and one of the best on the market today is Silver Shield, a colloidal silver liquid that can be taken internally with no side effects. Taking two to three teaspoons a day will help support the immune system in deactivating these viruses.

Coincidentally, I used Silver Shield as part of my programme with a CFS client earlier this year before this study was released and they are doing great now. Twelve weeks with therapeutic support and they went from suicidal to back playing golf, working full time and taking an active part in the family life.

His mother sent me an email saying “Thanks for giving me my son back.”

So if you have a CFS or ME client then get them to start on Silver Shield and on a personal programme of recovery that includes diet, and a focused FreewayCER (or EFT) and hypnosis on mastering their emotions.

You can get top quality Silver Shield from the following web address.

www.onlinesafetycoach.com/ssl

Wilf.

Note:

XMRV is a newly identified human retrovirus that is similar to a group of mouse retroviruses (called murine leukemia viruses, or MLVs) scientists have known about for years. XMRV refers to xenotropic murine leukemia virus-related virus. It was first identified in 2006 in tissue samples from men with prostate cancer.

Source: http://www.cdc.gov/xmrv/index.html

August 24, 2010 at 7:49 pm Leave a comment

Nature’s Anti Viral

Black Elderberry Juice, 100% Pure

Proven Anti-Viral in Controlled Double-Blind Trials

 

Elderberry, Proven Anti-Viral

Elderberry has been shown to reduce the severity and duration of viral infections in controlled, double-blind trials.

Elderberry juice contains an anti-viral compound termed “antivirin”, found in trials to be active against influenza types A and B, including the most virulent strains.

In one trial of adults and children with respiratory viral infections, 93% receiving elderberry extracts showed significant clinical improvements within 2 days… whereas it took 6 days to achieve similar improvement in those receiving placebo.

Another randomized, placebo-controlled trial of people with Panama flu type showed significant clinical reduction in symptoms and fever in 93%, whilst 92% of the placebo group took up to 6 days to recover.

A similar larger trial found a group taking elderberry syrup were relieved of flu symptoms on average 4 days earlier than those taking placebo. Levels of antibodies were found to be significantly higher in those taking elderberry extract.

 

Tim Moorhouse, Countryfile, Elderberry

Well known medical herbalist Tim Moorhouse appeared on Countryfile (BBC1, Sun 25th Oct) to extol the virtues of elderberries as a powerful natural anti-viral. As Tim says “Elderberries are very anti-viral”…”Elderberries are active against the cold and flu viruses” and Tim agreed that Elderberries are as active as orthodox anti-viral medication.

http://tinyurl.com/yhtrae2 See excerpt from the BBC Documentary proof.

 

Recommended Use

Take 30ml of concentrated black elderberry juice each day. Dilute with 4 parts water to return to natural strength elderberry juice if you prefer.

Feel free to take more than 30ml if you wish. There are no known side-effects.

Where Can You Get Your Black Elderberry Juice?

 

NO added sugar, NO artificial sweeteners,
NO other juices and NO preservatives

Our juice contains only one ingredient…
highly concentrated Black Elderberry

 

Click Here >>>

 

Contact Wilf Archer [Professional Health Coach]

wilf@mindskills.co.uk

Twitter Wilfsam

October 30, 2009 at 2:44 pm Leave a comment

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