Reduce Your Stress with Functional Metabolic Medicine

Functional Medicine is holistic rather than specialized health care. It is lab based natural medicine that gets to the “root cause” of the health condition rather than just treating the “symptom”. It approaches the body as web-like and holographic structure where all systems are known to be linked and patterns between organ systems are explored. Functional Medicine is interested in you—your life, your well-being, what you eat, your work environment, your relationships and communication with others, how you relax and play, what medications you are taking, how well your digestive system functions, and what chemicals you’ve been exposed to.
In conventional medicine making a diagnosis is often the endpoint of therapy. “Let’s just treat the symptoms and send you home.” Conventional medicine compartmentalizes the body into specialties: liver doctors, heart doctors, mind doctors, etc. They talk about “prevention”, but pap smears, cholesterol, cancer and blood pressure screenings are all investigations for early detection of disease, not prevention of disease. Functional medicine is concerned with real prevention of illness and disorders. By paying attention to small problems, you can often prevent large ones.
Stress
One of the biggest causes for disease today in the United States, and around the world. Many people think of the causes of stress as being mental or emotional. They don’t realize that stress can also be caused by many physical factors as well. How ever you have accumulated your stress, you may be experiencing it in a number of different ways such as:
1.Depression
2.Headaches
3.Fatigue
4.Neck, Shoulder, and Back Pain
5.Sleep Disorders
6.Mood Swings
7.Digestive Disorders
8.PMS
9.Diminished Sex Drive
10.     Weight Gain
The following recommendations are for general information and should not be taken as medical advice. Consult your physician or health care provider before taking any of the supplements, herbs, vitamins or other advice listed below.

Depression
1.Seek out a competent professional who is knowledgeable about alternative and complementary medicine that may be able to prescribe some gentle herbs or vitamins to “take the edge off”. It’s a kinder and gentler approach to balancing your metabolism and psyche.
2.Take St. John’s Wort as an alternative to the more dangerous and heavy drugs currently on the market. It has been used for 'nervous disorders' for a couple of thousand years. St John's Wort has been safely taken at about 500 mg/day for mild and possibly moderate depression. Talk to your health care provider before taking St John's Wort.
3.Get a foot massage by a certified massage therapist or reflexologist. It has been proven that there are many points on the bottom of your feet that are directly linked to certain centers in your brain. And when done properly, they can actually induce relaxation of your whole body.
4.Use light therapy to help stimulate certain receptors in your brain which can have a direct effect on your mood. It is suggested that getting out into the morning sun (with a hat and sunscreen of course) is also helpful for regular depression.
5.Take vitamin B and in particular, Folate (folic acid) which is needed for red blood cell formation protein metabolism. Vitamin B keeps your nervous system working properly and will help with many of the symptoms of depression. Folate can be found not only in vitamin supplements but, is found in green leafy vegetables, liver, legumes, and seeds.
6.Avoiding alcohol all together. It may temporarily make you feel good but, using alcohol as a way to feel better will only lead to a greater desire to drink more. If you need help with your alcohol consumption, ask your health care provider for a recommendation
7.Change your environment. Get outside of where you currently are and look around you. Take the attention off of your self if only for a few minutes and look at the beauty around you.
8.Take a walk, even if only to the mailbox and back. Then, take a little longer walk tomorrow and so on. Walking for as little as 20 to 30 minutes per day is enough to stimulate the chemicals in your brain (endorphins), which make you feel good.

Headaches
9.Go to a health care provider who can examine you and rule out more dangerous things that may be causing your headaches such as blood clots, tumors and hemorrhages.
10.Find some time to “de-stress” and relax. Whether it’s a quiet moment alone for a few minutes, a time to meditate, listen to music or read a couple of pages of a good book you have been wanting to get to. Spend some time alone every day.
11.Get away from the source of stress that may be inducing the headache. Give yourself the “OK” to take 5 minute to yourself.
12.Explore various forms of meditation. Start by checking out your public library. This is a great source for CD’s, DVD’s and books on the subject…and they are all free for the asking. Pick the one that feels right for you and begin practicing it every day.
13.Use a neck roll to relax the muscles of your neck. A simple technique is to take a kitchen towel, roll it up to about a 4 inch diameter and lay down on your back with the rolled up towel under you neck and a couple of pillows under your knees for greater relaxation of your entire spine. Now let your neck and your back “let go”. Lay there for about 5 to 10 minutes every day.
14.Cool off your neck and head by using a cold gel pack or a zip lock bag of crushed ice wrapped up in a light towel and place it under your neck while you lay on your back. Use a couple of pillows under you knees for greater comfort and relaxation. Lay there for about 15 minutes or less if your neck becomes too cold. Many headaches are as the result of swollen blood vessels, and the ice will help to reduce the inflammation of the blood vessels.
15.Gently massage your temples while in a relaxed posture. This could be done at your desk at work or, while lying down at home. Use the tips of your index and middle finger and gently rub in a clockwise position for 10 times and reverse into a counterclockwise position for 10 times. Continue this motion until you feel the muscles of your temple relax.
16.Use Aromatherapy to enhance the effect of your temple massage. Use lavender and rosemary oils in a blend to further relieve stiffness and muscle tension associated with headaches. Massage the oils into the temples, forehead and base of the skull using circular pressure with your fingertips.
17.Use a “cervical” pillow while sleeping. This will give your neck the proper support it needs while resting and will take unnecessary pressure off of your neck muscles allowing for proper blood circulation to the brain while sleeping. The cervical pillow will also force you to sleep either on your back or on your side which is much better for you that you stomach. Stomach sleepers are very prone to neck aches and headaches due to the twisting of the neck needed when sleeping face down.
18.Listen to relaxing music. Take a break from the loud and often tension filled world we all live in. Put on the headphones, or ear buds and just let go. Even if you enjoy rock or heavy metal music, the softer, quieter music will “lull you” into a state of relaxation.

Neck, Shoulder and Back Pain
19.Avoid accidents that can cause injuries. Buckle your seatbelt when in the car, strap on wrist guards and knee pads before playing any rough sports and always wear a helmet when biking and rollerblading.
20.Begin a weight training program to strengthen your muscles around your joints and back. Begin with light weights and low numbers of repetitions. If you are able to, hire a personal trainer to set you on the right course and also to prevent injuries. One session may be all you need.
21.Begin an aerobic exercise program along with stretching to prevent joint injuries and slow the progress of any further degeneration. Get at least 30 minutes of aerobic activity per day.
22.Take 1500 milligrams of Glucosamine Sulfate along with 1200 milligrams of Chondroiton Sulfate to reduce inflammation and pain associated with osteoarthritis.
23.Capsaicin, which is found in hot chili peppers and paprika has been shown to produce relief from the pain of arthritis. It is applied topically over the inflamed joint
24.Reduce your weight if you are carrying a few extra pounds. By reducing your overall weight, you will reduce the added stress on your injured or arthritic joints.
25.Take at least 1000 milligrams of buffered vitamin C and 1000 units of vitamin D to protect your joints and increase the potential for rebuilding the tissue around the injured joints.

Sleep Disorders
26.Perform a “pre-bedtime” ritual of relaxation and wind-down at least 1 hour prior to your regular sleep time. Shut off the TV, put on some soft music, sip some herbal-decaf chamomile tea to get you in the mood.
27.Light proof your bedroom by using heavy black out curtains and shades to keep out the street lights. Use a clock radio with dim lighting or turn the clock away from your pillow.
28.Don’t nap during the day if you are having difficulties getting to sleep or staying asleep. Your biological clock is regulated by your sleep cycle and will be thrown off by daytime naps.
29.Avoid caffeine and alcohol at least 4 hours before bedtime since they can both interrupt your sleep pattern.
30.If you don’t smoke, don’t start. Smoking and nicotine is a stimulant and can keep you from a sound nights sleep.
31.Keeps a regular sleep schedule, even on the weekends to keep your body “expecting” sleep at the same time, everyday.
32.Don’t try to “catch up” on lost sleep. Research has shown that does not work. In fact, trying to “catch up” on sleep for a few days can actually rest your own inner clock making it more difficult to go to sleep at your regular time.
33.Take 3 milligrams of Melatonin 30 minutes before going to bed. Melatonin used in small doses for a limited period of time in many cases has proven to be an effective and safe sleep aid.
34.Get out of bed if you are unable to fall asleep. Go to another room and do something relaxing, meditate, listen to some quiet music until you feel sleepy. Worrying about falling to sleep can actually keep you from falling asleep.
35.Get your adrenal glands tested to determine if you are manufacturing adequate levels of cortisol, DHEA and melatonin. These hormones are essential in the proper levels for a good rest.
36.Mood Swings
37.Keep a journal and track of your mood to see if there is a set pattern. Understanding the pattern of your moods can help you change your behaviors to stabilize your moods.
38.Plan your day according to your mood cycle. If you find that you are “up” at a certain time each day, plan your day for high energy activities during that time.
39.Set time aside every day for exercise. Even 15 to 20 minutes per day may be enough time to stabilize your mood and associated depression.
40.Establish and daily routine for getting up and going to sleep. Routines will keep your body and mind on a more even keel. Keeping a routine and regular schedule will help to keep your mood more stable.
41.For females in pre-menopause, peri-menopause or menopause, have your hormones checked for sufficient levels of estrogen and progesterone. An imbalance of these hormones can create a sense of anxiety, or depression.
42.Find time for yourself to relax or meditate even for a few minutes every day to slow down and “smell the roses”.
43.Look at your medications and vitamin supplements as a potential creator of your moods. Many medications, as well as vitamins can cause a change in your overall mood and sense of well-being. Keep a journal of your mood changes with the medications or vitamins you may be taking and talk to your health care provider if you notice any changes.
44. Take a vitamin B-complex to help support the nervous system and alleviate stress related mood swings. Since feelings of irritability and edginess are increased by the depletion of B-vitamins, these vitamins must be used as supplements to restore your levels in the body.

Digestive Disorders
45.Seek out a health care provider who can search for the “cause” of the problem.
46.Test the gut utilizing highly specialized stool analysis which will look for such things as parasites, bacterial overgrowth, yeast, fungus and an imbalance of good to bad bacteria.
47.Stop all dairy products including milk, yogurts and cheeses for a period of one week to see if that makes a difference. If it does, chances are you are allergic to or hyper sensitive to Cow’s milk.
48.Try Organic Almond milk or Rice milk as an alternative to Cow’s milk.
49.Add a good quality digestive enzyme to each meal. You may be lacking in certain enzymes which help to break down your food.

PMS
50.Exercise for at least 30 minutes a day. Exercise causes a release of endorphins; it makes sense to keep the level "pumped up," so to speak, during the last two weeks of the cycle. Continuous production of endorphins appears to diminish the PMS symptoms.
51.To avoid fluctuations in blood sugar levels, don't skip meals. Eat small frequent meals instead. Eat the same amount of food you normally would, but spread it out. Have three small meals and mid-morning and mid-afternoon snacks.
52.Limit simple sugars as much as possible. It's okay to have some sugar, but don't have it on an empty stomach as it could trigger a binge. Instead, have a dessert with your meal. It sounds strange, but it's better to eat dessert during the middle of a meal than at the end. Having something sweet at the end of a meal may lead you crave more sugar. If you eat the sweets mid meal, the craving is satisfied. Be sure to include fiber and protein with each meal to slow the digestion and absorption of the sugar.
53.Limit your caffeine and alcohol consumption. Some women experience alcohol intolerance during the last two weeks of their cycle; they show signs of intoxication with only one drinks when it may usually take two drinks to produce the same effects.
54.Reduce your sodium intake, especially if you're bothered by fluid retention and breast swelling or tenderness, and avoid adding salt.
55.Use evening primrose oil. It contains an essential fatty acid called gamma linolenic acid that is needed for the synthesis of a hormone called prostaglandin. Evening primrose oil is very effective in relieving premenstrual breast pain.
56.Practice stress management:  many of the symptoms of PMS are unpredictable and emotionally draining.  This can be very stressful and can exacerbate your condition.
57.Increase your intake of fresh fruit, vegetables and filtered water (six to eight glasses daily depending on your activity level.)
58.Take Chasteberry (Vitex agnus castus). It is one of the best-researched herbs for women. German studies show it stimulates progesterone production and may regulate estrogen as well. A 1979 study showed it to be helpful in relieving water retention.
Diminished Sex Drive
59.Having sex regularly helps to keep your sex drive in high gear by increasing the production of testosterone, which is the hormone mainly responsible for libido in both men and women.
60.Don’t smoke, if you do, quit. It is scientifically proven that smoking can clog the blood vessels in the reproductive organs in the same way it clogs the arteries in your heart. Ever heard a better reason to quit?
61.Check your medications with your doctor or your pharmacist. Many medications can cause diminished sex drive, including drugs used to treat high blood pressure, heart disease, depression, and stomach problems.
62.Women, practice Kegels exercises. Kegel exercises squeezing exercises your doctor told you to do after pregnancy or because you were having a bit of a problem with leaking urine. They are also great for strengthening the pubococcygeus muscle, essential for orgasm. To do Kegels, take note of the muscle you use to stop urinary flow, and then practice contracting that muscle, gradually releasing it. Work up to 20 contractions three times a day.
63.Take Ginko Baloba This herb promotes better blood flow, getting more blood to the brain and other organs. Follow the instructions on the bottle, but check with your doctor first.
64.Cook a great pasta dinner with Pesto. Pesto contains pine nuts, great sources of arginine, the precursor for nitric oxide, a main ingredient in drugs like Viagra. Arginine helps open blood vessels so blood flow improves.
65.Visual a peaceful setting. Imagining yourself in some tropical paradise will be enough of a libido booster to get you to bed -- early. Plus, it's a lot more stimulating to talk about than why your teenager is failing geometry.
66.Use wheat germ liberally on your cereal and in your yogurt. Wheat germ is rich in zinc, which is important to the production of testosterone. You can also get your fill of zinc in beef, eggs, and seafood -- especially oysters.
67.Get a massage, a pedicure, or a facial, or whatever makes you feel better about yourself. If you take care of your own body, you're much more likely to be able to enjoy it. Another good way to take care of yourself is exercise. A side benefit for both men and women: better blood flow to crucial organs.
68.Before you go to bed, take a few minutes to write out a to-do list and a list of your worries. This gets rid of the worries that can often interfere with your ability to relax and become aroused.
69.Don’t drink alcohol. A small amount of alcohol can set the mood; more can drown the flame of desire, or lessen your ability to see your desire through.

Weight Gain
70.Eat more fruits and vegetables. They’re packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full sooner. They are also low in calories and help to keep your calorie count low.
71.Eat small, frequent meals to help you balance your calorie intake throughout the day and also keeps your blood sugar balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
72.Be concerned with the fat levels and sugar levels of foods. Some foods that display 'low fat' on their packaging tend to be high in sugar, which can be just as bad for someone trying to lose weight.
73.Consider portion size. Many people are eating low fat diets but they are eating larger portions. You need to get the balance right between calories consumed and calories burnt.
74.Write down your shopping list before you get to the shops and don't buy anything that is not on that list. Also, don't do your grocery shopping when you are hungry. You will be more inclined to by the high sugar and high fat snacks.
75.Purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. You will be amazed at how much weight you can lose by packing a home-cooked lunch for work instead of eating out.
76.Allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
77.Plan in advance for social events. If you are going to a restaurant, get them to fax the menu through earlier in the day so you are not deciding on impulse. Chew slowly as this will give the body time to fully digest the food and you will feel 'full' with less food.
78.Only eat at the dinner table. Never while watching TV or reading, and if you must snack, only eat low fat and high fiber foods.

The above information was provided as a public service by Dr. Steven Ross. For additional information or consultation, please consult Dr. Ross at 858-481-1131 or visit his web site at www.DrStevenRoss.com.
© 2009, drstevenross.com