We all feel different emotions when faced with different situations, it’s part of being human. When you were late for work because your alarm didn’t work, it’s okay to be frustrated. If you lost a loved one to a disease, it’s a typical reaction to grieve. And when you’re about to take an exam which can make or break your career, most of the time, you’d be anxious. And while it’s normal to be anxious at times, it can be very uncontrollable and can affect your decisions and your well being. To prevent this from happening, there are some techniques you can utilise to reduce the impact of anxiety.

Consider the natural ways to keep your mind calm during anxious times:

1. Write down what you feel: When you’re anxious, you might think that no one can understand what you feel that’s why you end up keeping everything to yourself. Doing this might be an easy way out for you but keeping all of your emotions can worsen your anxiety in the long run. That’s when writing can help you. When you feel anxious, write everything you feel in your own journal. This will be an avenue for you to release your emotions in a healthy manner, while allowing you to determine which could possibly trigger this emotion.
2. Talk to someone who understands: Some of your family and friends understand what you’re going through. Determine who these people are and when you feel like anxiety is slowly taking over you, call them and talk to them. Be open as possible and let them know what you’re going through. You’ll not only feel good after talking to them but you’ll also gain pieces of advice from these people which can help you battle anxiety.
3. Find your own mantra: There’ll be times when you’ll act out depending on your emotions – and most often than not, you’ll soon regret doing any of these. You can avoid committing this mistake by finding your own mantra. For some people, they would count 1-10 when they’re on the verge of a panic attack. Others would take three deep breaths before saying or doing anything when they’re anxious. You can mimic these but you can also come up with your own. Look for a mantra you’re comfortable with and stick to it when you’re at the peak of your anxiety.
4. Take the time to walk: One of the reasons why you’re experiencing anxiety is because of the adrenaline buildup in your body. If you don’t do anything about it, you’ll experience anxiety for longer periods of time. You can use all the extra adrenaline in your body by walking or doing any kind of physical activities. You’ll have the time to think things through and relieve yourself from stress – it’s a win-win for you!
5. Listen to music: Songs are linked to your emotions which can be a very effective stress management tool. It can soothe your emotions to prevent your anxiety from worsening. So when you feel like your mind is going haywire because of a business presentation which will start in minutes, grab your iPod and listen to your favorite songs.
6. Have some time alone: And while the company of friends and family are fun to be with it, being alone when you’re anxious can bring several benefits to your well-being. When you’re alone, you’ll have the time to assess your actions and decisions. So the moment you’re anxious, go to the gym alone or visit your favorite novelty store. Take a walk in the park and bask in the moment of being alone. Look for activities which you enjoy doing alone so your anxiety levels will decrease.

These tips might work and not work for different people. And if you see yourself experience the latter, you can always work with professionals like a Naturopath or a Psychologist such as those at Endeavour Wellness.

Too much of anything is harmful – and how your mind is affected during anxious times is no exemption. It’s normal to feel anxious when you’re faced with a situation where you’re not prepared, but too much of it can disrupt your daily functions. When you’re always anxious, you’ll end up making rash decisions. Learn how to keep your mind calm during anxious times by using this article. And don’t worry if you can’t get it right the first time; managing your emotions will take time and practice.

Joel Curtis

Joel Curtis is a registered Psychologists with Endeavour Wellness and has over 17 years of experience. Joel holds a Masters’ Degree in Psychology from Western Sydney University. Joel owns a number of private practices in Sydney and provides expert content for several national TV and Radio programmes.

The post Natural Ways To Keep Your Mind Calm During Anxious Times appeared first on Alison Mitchell Naturopath.

The final part of my series for Western Sydney Mum’s Hub is about how to support your teenagers brain health in preparation for exams and tests, and supporting study in general.

The constant pressure of tests and exams on teenagers can make the whole family stressed, but thankfully there are some ways in which you can help your teenager boost their brain power, reduce anxiety and improve energy.

Click here to skip to the full article, or see a preview below.

The post Navigating the Teenage Years – Part 3 appeared first on Alison Mitchell Naturopath.

My latest contribution to Western Sydney Mums’ Hub is the first of a three parter, focused on teenage health.
A few years ago I held a talk about some ways to nourish your teenager through diet and how to navigate the tricky periods of these years such as puberty, exams and their changing brains. I have covered this topic again, and started off by talking about the teenage brain and the changes it goes through.

Photo by Zhivko Minkov on Unsplash

The Teenage Brain

Teenagers aren’t just smaller adults. Their brains are quite different in functioning and this keeps going until the 20s and 30s.
When entering puberty the brain goes through a rapid growth spurt which is very similar to what happens in small babies.

There is a growth spurt in the frontal cortex before puberty starts, with a thickening of the grey matter in this area. The grey matter of the brain is where the thinking and processing happens, and the white matter is where the transport of messages occurs.

The brain matures in a back to front pattern, with the frontal and temporal lobes being the last to mature. The frontal lobe is the home of planning, organisation, impulse control and reasoning.

These changes help to explain why teenagers have such a hard time regulating their mood swings. The hormonal changes can bring the mood swings on, but the changes in the brain mean that can’t regulate their behaviour, and are less likely to make more rational decisions.

Teens have a harder time analysing the emotions of others, and are more likely to perceive anger and threat in others, where there may not be. They are more likely to have a ‘gut reaction’ to these ‘threats’ as well.

In a study where teenagers were shown pictures of adults with various facial expressions, which adults would normally interpret as emotions of fear or concern were often interpreted by teens as shock and anger.

Pruning of the Brain

There is also a process that occurs that is essentially like ‘pruning’ or a use it or lose it process of certain cells and connections. Choosing which habits are practised more regularly in this time is important, because for most people opting for the academic, sport or music sort of pathways rather than the video gaming pathways. The adolescent brain is very versatile and can adapt to the environment very well.

Having an immature frontal cortex also means their ability to perceive risk and consequences is quite low. Not wearing helmets, performing more daring moves on their skateboard or even having unprotected sex and drug taking are examples of this. Teens usually feel that the risk is outweighed by the reward in these instances.

It’s not that teens are dumb by any means, in fact they are at a peak time for learning and processing and making new pathways in their brain. They can be amazing at solving puzzles, memorising things and learning new tasks like languages and music, but can have difficulty with analysing emotions and correctly assessing consequences of risks.

Mood swings

Apart from zits, one of the other more well known problems that teenagers can struggle with is mood swings.

Thinking about how their brain develops, it’s a bit easier to understand how teenagers have a much harder time processing their emotions as well as accurately perceiving the emotions of others.

In addition to that, teens are also going through a time where they’re trying to discover their place in the world. A lot of teenagers report feeling frustrated because they’re being told to act like adults, but they’re not getting treated like adults.

It’s a hard time for parents as well, because the way that you would have dealt with your younger child’s problems is quite different to the way you would deal with teenage problems, and a lot of the time you’re in a position where you are being pushed away and you don’t even know what they’re upset about.

Depression can affect teenagers, with 5% of teens experiencing depression to such a degree that it warrants treatment. Thankfully with the way the brain is continually reprogramming itself during the teenage years it can be very responsive to interventions.

If you suspect your teenager has depression, there are a few things you can do:

• You can try to talk to them. If they’re not forthcoming with a general discussion, try asking more specific questions related to those indicators of depression
• Encourage them to talk to someone they feel comfortable with
• Talk to your doctor
• Seek counselling
• Or See a qualified natural therapist

How to reduce mood swings:

There are a few ways that you can help to reduce the severity of mood swings, by reducing the fluctuations of hormones and blood sugar levels that impact on neurotransmitters and brain function.

• Eating a low GI diet will prevent blood sugar level fluctuations which can upset moods
• Eating a nutrient dense diet can help provide the brain with nutrients it needs for a calm mood. In particular, magnesium, zinc and B vitamins.
• Exercise can release endorphins which improve mood.
• Get 9 hours sleep a night, with a regular sleep routine.
• Employ stress management techniques such as mindfulness, journaling, exercise or meditation.
• If severe, consult a practitioner.

Tips for a Low GI, nutrient dense diet

Ensure there’s plenty of good fats such as coconut oil, butter, nuts and seeds, olive oil and avocado. Nut butter and almond butter are a great snack idea and really help to satisfy hunger.

Beans, legumes and brown rice are a cheap way to add in some extra fibre, complex carbs and calories. Have a side of these with your main meals, and make dips with beans for some extra sustenance throughout the day. To reduce the gas you can experience with them, use dried beans, soak them overnight then cook on the stove for a few hours, rather than buying the tinned. You can keep them in the fridge for about a week.

Aim for 2 to 3 pieces of fruit a day, and at least 5 serves of vegetables a day. Starchy veg like sweet potato, potatoes and pumpkin are a great source of calories and have plenty of fibre.

If you choose, you can use Meat, chicken and fish for additional protein.

Whether you choose to include grains and dairy in the diet depends on the individual, but if there’s no intolerance than yoghurt and cheese are a good addition, and melted cheese can help make a lot of veg more palatable for fussy teens.

READ PART 2 HERE

The post Surviving the Teenage Years – Part 1 appeared first on Alison Mitchell Naturopath.

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It’s getting close to exam time, and stressed out students (and teachers and parents) are making more of an appearance in my clinic this last month.

The good news is that the stress and anxiety of the looming HSC doesn’t have to take over your health. So what can be done?

Boosting your brain health

There are a few key strategies I recommend when it comes to making sure your brain is in tip top shape.

Eat well

Teenagers have a very high requirement for nutrients, and this is second only to during pregnancy and lactation. The best way for teenagers to make sure they’re getting all of these nutrients is to eat a diverse diet high in different coloured fruits and vegetables, whole grains (such as brown rice, quinoa, barley, and millet), nuts and seeds, legumes and beans, seafood, moderate amount of meats (or alternatives) and dairy (or alternatives if intolerant/allergic).

The NHANES and NHANES III (National Health and Nutrition Examination Survey) both concluded that:

“The highest prevalence of unsatisfactory nutritional status occurs in the adolescent age group”

They found that teens were most likely to be deficient in:

• Calcium
• Iron
• Riboflavin (vitamin B2)
• Thiamine (vitamin B1)
• Vitamin A
• Vitamin C
• Zinc

Calcium

Teen girls aren’t likely to be thinking about their risk for osteoporosis, but maybe they should be.  Peak bone density is reached for most women in their early 20s, and what they are eating in their teen years has an enormous impact on the health of their bones later in life.

While calcium is most well known for it’s role in bone and teeth health, it’s also important for muscle and nerve function, cell health and involved in blood clotting. Dairy is the most well known source of calcium, but it’s not always the most ideal source as many people experience intolerances and/or allergies to dairy. Some good sources are fish with bones (such as tinned salmon and sardines), seaweeds, broccoli, leafy greens, almonds and black strap molasses.

Calcium requirements vary based on need – and the need increases during times of growth, such as during teen growth spurts.

Before rushing off and supplementing with calcium, keep in mind that calcium works best when accompanied by it’s co-factors, in particular vitamin K2, magnesium, boron and vitamin D.

Zinc

Zinc is a really common deficiency, especially in teenagers. It’s important for hormone health, immune health, mood health, hair and skin, growth and development, and in the formation of the reproductive organs.

Deficiency of zinc often shows first in a reduced sense of taste and appetite. It’s very common for this to happen in girls. Skin problems, frequent infections, poor wound healing and mood imbalances are some other common deficiency signs in teens. Fussy eaters are often low in zinc, as deficiency alters taste and appetite.

The best sources of zinc are meat, liver, eggs and seafood (especially oysters), but it’s also found in nuts, legumes, mushrooms, green beans and pumpkin and sunflower seeds.

Iron

Iron is another common deficiency. It’s a mineral that exists mostly within our red blood cells, helping to carry oxygen molecules around the body. When you’re low in iron it can cause feelings of fatigue and difficulty thinking clearly. Iron deficiency can affect thyroid function, and it can also cause the immune system to weaken.

A common sign of iron deficiency is pale nail beds, pale lower eyelids and brittle hair. In severe iron deficiency cases the nails take on a spooned shape.

Iron is found in meat, organ meat and seafood, as well as in nuts, legumes, some fruit and dried fruit and some vegies including beetroot and spinach.

Calorie and nutrient requirements

• The best way to keep the hunger at a reasonable level and reduce the urge to splurge on junk food is to eat regularly, and to keep a varied, low GI diet.
• Ensure there’s plenty of good fats such as coconut oil, butter, nuts and seeds, olive oil and avocado. Nut butter and almond butter are a great snack idea and really help to satisfy hunger.
• Beans, legumes and brown rice are a cheap way to add in some extra fibre, complex carbs and calories. Have a side of these with your main meals, and make dips with beans for some extra sustenance throughout the day. To reduce the gas you can experience with them, use dried beans, soak them overnight then cook on the stove for a few hours, rather than buying the tinned. You can keep them in the fridge for about a week.
• Aim for 2 to 3 pieces of fruit a day, and at least 5 serves of vegetables a day. Starchy veg like sweet potato, potatoes and pumpkin are a great source of calories and have plenty of fibre.
• If you choose, you can use Meat, chicken and fish for additional protein.
• Whether you choose to include grains and dairy in the diet depends on the individual, but if there’s no intolerance than yoghurt and cheese are a good addition, and melted cheese can help make a lot of veg more palatable for fussy teens.

Snack ideas:

• Apple slices with nut butter
• Vegie sticks with dip
• Popcorn
• Full-fat yoghurt (avoid brands with added sugar and thickeners)
• Fruit
• Baked corn chips with bean dip
• Hard boiled egg and a piece of fruit
• Trail mix
• Muesli bar
• Protein/bliss balls
• Roasted chickpeas with seasoning
• Edamame beans

Get a good night sleep

Most teens get 7.5 hrs a night, but they actually need about 9 hours. This lack of sleep builds up what is known as sleep debt making them feel pretty lousy in the mornings.

For most teens, sleep is a low priority. They stay up late, often because they’re busy doing things, but it can also be because they have trouble falling asleep.

Normally our bodies work to a biological clock and this helps us to feel tired when it’s time to go to bed and then wakes us up at a regular time, but this clock isn’t working properly in teenagers.

There’s been several studies which have found that teens who get better sleep often perform better in academic and skill tests. Getting a good night sleep can give you a bigger advantage than anything else you can do. One study showed that when teens got a better night sleep, they improved their test scores by roughly 40% compared to when they slept poorly. That’s a pretty huge amount and goes to show the value of good sleep.

Keeping stress under control

It seems that now more than ever teenagers are susceptible to experiencing stress, and this can result in feelings of anxiety, anger, depression as well as sleep disturbances, hormone imbalances and immune problems.

Helpful methods of managing stress don’t vary too greatly to those for adults, but the key point is that teenagers need to be taught how to deal with stress. If at all possible, start the lessons of mindfulness and stress management early (from primary school). Teens who don’t know how to cope with their stress are more likely to release the stress in the form of anger, behavioural issues or substance abuse, and often are unaware that these actions are a result of the stress they are feeling, and are often unaware of the impact stress is having on their mental and physical health.

• Take up an enjoyable hobby – this can be anything from art, music, reading or going to the movies.
• Get physical – sport, particularly that with a social element to it can be a great way to burn off stress.
• Talk it out – a trusted teacher, a family member, a friend, a counsellor. Anyone who will make them feel listened to, and allow them to express how they are feeling. Many teenagers report feeling unheard
• Mindfulness, meditation, relaxation – there are several smartphone apps that could be helpful, one of my favourites is Headspace
• Journalling – getting the thoughts out of your head and onto paper is a great way to reduce stress
• Herbal and nutritional medicine – If the above stress management techniques aren’t helping it may suggest that stress has been going on for too long, depleting vitamins and minerals that are essential for stress management. The worse the deficiency the more stress has an impact – a catch 22 situation. If this is the case, see a practitioner who can help to break the cycle with the correct supplements.

Herbal medicine

My favourite herb to help boost brain function, in particular in preparation for exam time is Bacopa (Bacopa monnieri). Also known as Brahmi, this herb has been used traditionally in Ayurvedic medicine as a ‘nerve’, and taken up more readily by western herbalists in the last decade or so to help with memory, mood and brain health.

The Ayurvedic common name ‘Brahmi’ derives from the Sanskrit ‘Brahman’, which denotes the (divine) intelligence behind creation and, from that, is associated with all aspects of general intelligence, such as cognition, reasoning and memory.

Bacopa has been studied in both adults and children and found that it helps to boost cognitive function, at best when taken consistently for 3-4 months. There were no major side effects reported. These studies were performed using a specific extract of Bacopa known as BacoMind^®.

Another extract of Bacopa, KeenMind (CDRI 08) has also been found in several studies to promote memory and concentration, as well as reducing the anxiety felt when under pressure when needing to multitask.

It is thought that some of the other mechanisms of Bacopa aid in it’s affect on cognitive function. Bacopa has been shown to reduce anxiety, reduce oxidation, reduce digestive spasm and promote healing of gastric mucosa, support thyroid function, and possibly aid in the treatment of epilepsy

While Bacopa is usually the staple for my exam readying, brain boosting herbal protocol I will often include other herbs which may be indicated, however this is usually based on the individual.

A student who experiences a lot of anxiety with digestive issues at the same time may be given some herbs with dual action for the nervous system and the stomach such as Lemon Balm, Manuka or Chamomile. A student who feels overwhelmed by stress and tired as a result may be given some adaptogens (herbs that enhance the bodies stress ability to deal with stress) such as Withania, Rhodiola or Siberian ginseng. Students whose sleep suffers may be given some herbs that help them deal with stress during the day, but a separate sleep formula for the evening. Sometimes there’s a combination of situations, and that’s where herbal medicine is so wonderful, as it can be individualised for each scenario.

If you are interested in seeking support for yourself, or perhaps you’d like an appointment for your son or daughter then please do not hesitate to contact me to organise an appointment. If you’re unable to make it into the clinic, skype consults are now available. Use the form on the contact page, or call the clinic directly on 02 45776215 to make a booking.

Works cited.

Annette Morgan and John Stevens. Does Bacopa monnieri Improve Memory Performance in Older Persons? Results of a Randomized, Placebo-Controlled, Double-Blind Trial The Journal of Alternative and Complementary Medicine. July 2010, 16(7): 753-759. doi:10.1089/acm.2009.0342.

P.D. Usha, P. Wasim , J.A. Joshua , P. Geetharani , B. Murali , A.S. Mayachari , K. Venkateshwarlu , V.S. Saxena , M. Deepak and A. Amit , 2008. BacoMind^®: A Cognitive Enhancer in Children Requiring Individual Education Programme. Journal of Pharmacology and Toxicology, 3: 302-310.

Gohil KJ, Patel JA. A review on Bacopa monniera: Current research and future prospects. Int J Green Pharm 2010;4:1-9

Dave UP, et al. An open-label study to elucidate the effects of standardized Bacopa monnieri extract in the management of symptoms of attention-deficit hyperactivity disorder in children. Advances in mind-body medicine. Spring 2014; 28(2): 10-5.

Benson S, et al. An acute, double-blind, placebo-controlled cross-over study of 320 mg and 640 mg doses of Bacopa monnieri (CDRI 08) on multitasking stress reactivity and mood. Phytotherapy research: PTR. April 2014; 28(4):551-9.

Stough C et al. The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects. Psychopharmacology. Aug 2001;156 (4): 481-484.

Downey LA et al. An acute, double-blind, placebo-controlled crossover study of 320 mg and 640 mg doses of a special extract of Bacopa monnieri (CDRI 08™) on sustained cognitive performance. Phytotherapy research: PTR. Sep 2013;27(9):1407-13.

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