Disarm Yourself: Reduce Norepinephrine

calm Jul 02, 2019

by Henry Emmons, MD

[adapted from The Chemistry of Calm]

p.s., If you haven't read Part 1 of this series, head there first.

With depression, there's often too little NE, but in anxiety it's frequently elevated and needs to be toned down. 

Disarm Yourself: Reduce Norepinephrine

Norepinephrine (NE) raises your level of alertness and arousal. It puts the amygdala on high alert to set off all the alarms in case danger arises.

That alarm system is good if you’re doing something like hunting or evading capture, but not helpful if you're speaking in front of a group or if you've developed panic anxiety for any reason.

How do you know if NE is excessive?

Norepinephrine is the brain’s version of epinephrine, which also goes by the name “adrenaline.” You've probably had the experience of “running on adrenaline.” It's similar to the feeling of drinking too much caffeine, which also elevates norepinephrine’s effects.

Physical...

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GABA Supplements for Anxiousness

calm Jun 27, 2019

by Henry Emmons, MD

[adapted from The Chemistry of Calm]

p.s., You've read Part 1 of this series and the introductory article about balancing GABA and glutamate, right? If not, head to those posts first.

GABA and Anxiety | GABA Benefits

As noted in Part 1 of this series, GABA is the neurotransmitter most responsible for calming down an overactive brain... and it's available as a nutritional supplement without a prescription! It has been shown in human studies to help create a relaxed alpha-brain wave pattern, even more effectively than l-theanine (though we still like l-theanine for many reasons). It can also boost immune function in individuals subject to stress.18 

GABA Supplements 

The bad news is that when taken orally, most of it gets broken down before it gets to the brain. However, the amount that does make it can help and there are some forms more likely to be absorbed into the brain. Additionally, some of GABA’s...

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Calm Yourself: Balancing Excess Glutamate and GABA Deficiencies with Supplements & Herbs (part 2)

calm Jun 25, 2019

by Henry Emmons, MD

[adapted from The Chemistry of Calm]

Assuming you've read Part 1 of this series, then you're ready to explore the key neurotransmitters involved in the brain’s fear circuit and also the nutritional supports that can support better brain chemistry balance. 

In this Part of the series, we'll explore how to balance GABA deficiencies and excess glutamate.  

Calm Yourself: Balance Glutamate and GABA

Your body is truly elegant in its design, and this is especially apparent with brain function. One common element of this design is a binary system in which one chemical activates a process while its partner turns it off again. That is true of the first two brain chemicals we'll discuss: Glutamate and GABA. These chemicals alone account for over 80 percent of brain activity. Glutamate accelerates brain activity—it is “excitatory.”  Its buddy GABA puts the brakes on brain activity—it is “inhibitory.” ...

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Calming Stress & Anxiousness with Diet, Supplements, & Herbs (Part 1)

calm Jun 18, 2019

by Henry Emmons, MD

[adapted from The Chemistry of Calm]

Optimizing your brain to support mental health isn't as complex as some experts want you to believe. When you understand the basic functions of your brain, then you can more confidently, effectively, and lovingly care for it.

Brain Science 101

Neurotransmitters & Your Brain: In order to work properly, your brain must have the right balance of chemicals called neurotransmitters.

How You Balance Neurotransmitters: The only way your brain can produce neurotransmitters is for you to bring the necessary nutrients into your body.

How You Feed Your Brain: The best way to feed your brain for neurotransmitter production is through a good diet (e.g., our NMH Resilient Diet).

What About Supplements?  When used properly, however, nutritional supplements and herbal therapies may help restore brain balance, soften the damaging effects of the stress response, and prevent the recurrence of illness. 

...

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HIIT: High-Intensity Interval Training for Resilience in Body and Mind

calm focus foundations joy move Jun 11, 2019

If you’re in fight or flight stress mode, your body is preparing you for brief, intense bursts of activity, followed by periods of recovery. We are wired for this, and as children we did it all the time. Consider adding occasional brief, intense bursts of movement to your weekly routine. This practice has many benefits.

The Benefits of HIIT

For instance, it can:

  • Improve weight loss, especially for that hard-to-lose abdominal weight.
  • Raise your metabolic rate for 24-48 hours, burning calories long after you’ve exercised.
  • Improve hormone levels, including cortisol, testosterone and human growth hormone.
  • Protect against adult-onset diabetes.
  • Boost energy, focus, and performance.
  • Help slow the aging process.

How to move quickly with interval training:

  1. Choose any activity you like that can be done intensely in brief spurts (20-30 seconds is enough). Good options include walking or running, biking, rowing, using a treadmill or elliptical trainer, swimming, calisthenics, or...
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Restorative Yoga Poses to Support Calm, Focus, and Sleep


By, Elly Hollenhorst

200-Hour Yoga Alliance Certified Teacher

Practice this 5-pose restorative yoga sequence to find calm, connect inwards, and refocus. This sequence can be practiced anytime; upon waking, during your lunch break, or before bed.

Props

  • A yoga mat or other comfortable surface.
  • Pillow or blanket(s).

Instructions

  1. Once you are comfortable in each posture, close your eyes and focus on your breath.
  2. Remain as still and unmoving as possible.
  3. Let gravity do the work. Do not pull your body into the positions.*
  4. Rest in each pose for 1-5 minutes resulting in a 5-25 minute practice, depending on how much time you have available. It is helpful to use a timer.

*If a posture feels painful, find another position to better suit your body's needs.

Child's Pose

Spread your knees as wide as the mat, bring your big toes to touch. Reach your arms out far in front of you. Rest your forehead on the mat. Let gravity guide your hips towards your heals.

Optional: You can bring a...

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Essential Oils for Adrenal Fatigue

calm joy Apr 24, 2019

By Tim Culbert, MD

Essential oils are a popular cure for... well, just about anything if you do a Google search. Research doesn't support many of those wild claims, but solid support does exist for the use of essential oils for many mental health benefits. Experiences consistent with adrenal fatigue are likely good fits for some oily-application.

So, can you heal adrenal fatigue with essential oils?

Short(ish) answer: using essential oils (aromatherapy) may offer a quick energy and mood boost that can then help support you as you take additional actions that offer more lasting effects.

Considering how safe aromatherapy can be when used properly, it’s worth a try if you have symptoms consistent with what’s commonly understood as adrenal fatigue.

On that note, if you haven’t read our article on adrenal fatigue, read it here. It’s a super helpful summary to get your grounded before you find yourself lost in the dark web...

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Stuck in Stress & Worry? Try These Four Actions to Filter Out Fear

calm joy Apr 17, 2019

by Henry Emmons, MD

In his first inaugural address, Franklin Roosevelt famously said “The only thing we have to fear is fear itself.” Let’s be honest, though—there are plenty of things in this world you may be fearful of. If you walk with fear as a regular companion, however, it creates its own set of problems that go well beyond the thing that generated the fear in the first place.

Fear begets fear. Terrorists use this knowledge as a weapon, aiming to destroy just enough to create a panic. Politicians use fear as a strategy, urging us to vote for them or support their plan in order to avoid the dire consequences that they themselves have planted in our minds like seeds. Marketers use it as an inducement: “Buy this to avoid that….”

It is a uniquely human trait that we can make ourselves sick through our own thinking and that we can spread ideas to one another at a large scale. Under the right circumstances, which we seem to have at...

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Understanding Stress & Anxiety: The Evolution of Fear (video)

calm joy Apr 09, 2019

 

Why is it that two people facing the same stressful situation can respond so differently? Thousands of years of training is one reason. Throughout human history, it was advantageous to have a vigilant person on high alert to detect danger. The stressful situation would pass, and that person could likely take a break from the stress before ramping up again.

Stressors today are different, but our wiring to be on high alert is still the same. Most folks experience and interpret stressors that are generally low-threat, but constant. Fear then becomes a permanent state as folks worry about the threats at hand and those to come. There is no break from the fear. No rest.

That constant state of fear is unsustainable.

Watch the video to learn more about this evolution of fear. It can help you to be more gentle with yourself when you feel consumed by the experience and symptoms of your stress/fear response.

After the video, visit our special newsletter space to download the Fear...

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What is Adrenal Fatigue?

calm joy sleep Apr 03, 2019

By Henry Emmons, MD

Perhaps you feel unmotivated, have less interest in things, feel weakness, or an unrelenting achiness in your muscles.

Maybe you want to sleep too much, or simply wake feeling unrested.

Your mood might be sad or down, or perhaps it’s just flat.

But your biggest concern? The one that never seems to go away?

It’s this profound fatigue.

Adrenal fatigue is not a term accepted by mainstream medicine. Trying to care for symptoms like those above will usually start with routine blood tests that look for adrenal insufficiency (known as Addison’s disease). The result will likely be normal. Most doctors will then look for other causes of the fatigue, doing routine blood tests to rule out things like low iron, low hemoglobin, or a thyroid problem. After this series, symptoms will usually be attributed to untreated depression or fibromyalgia. Treatments (if any are offered) may focus on symptom relief without ever finding an underlying cause.

A more...

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