Complementary and Alternative Therapies

Part of your plan for reducing stress may include complementary or alternative therapies. If you are taking prescribed medications or have pre-existing medical complications, talk to your health care provider before using these complementary and alternative therapies.

Nutrition

The following may help to reduce symptoms:

• Eliminate suspected food allergens, for example dairy products (milk, cheese, and ice cream), wheat (gluten), soy, corn, preservatives, and chemical food additives. Your health care provider may want to test you for food allergies.
• Eat foods high in B-vitamins and calcium, such as almonds, beans, whole grains (if no allergy), dark leafy greens (such as spinach and kale), and sea vegetables.
• Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes) and vegetables (such as squash and bell peppers).

• Avoid refined foods, such as white breads, pastas, and sugar.
• Eat fewer red meats and eat more lean meats, cold-water fish, tofu (soy, if no allergy), or beans for protein.
• Use healthy cooking oils, such as olive oil or vegetable oil.
• Reduce or eliminate trans-fatty acids, found in such commercially baked goods as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
• Avoid coffee and other stimulants, alcohol, and tobacco.
• Drink 6 - 8 glasses of filtered water daily.
• Exercise at least 30 minutes daily, 5 days a week.

Nutritional deficiencies may be addressed with the following supplements:

• A multivitamin daily, containing the antioxidant vitamins A, C, E, the B-complex vitamins and trace minerals such as magnesium, calcium, zinc and selenium.
• Omega-3 fatty acids to help decrease inflammation. Cold-water fish, such as salmon or halibut, are good sources.
• Vitamin C as an antioxidant.
• Probiotic supplement for maintenance of gastrointestinal and immune health.

Herbs

Herbs are generally available as standardized dried extracts (pills, capsules, or tablets), teas, or tinctures or liquid extracts (alcohol extraction, unless otherwise noted). Mix liquid extracts with your favorite beverage.

The following herbal remedies may provide relief from symptoms:

• Kava kava (Piper methysticum) to relieve symptoms of stress and anxiety. Use only under the supervision of your health care provider if you have pre-existing liver problems, drink alcohol, or take prescription and non-prescription medications.
• Green tea (Camellia sinensis) for antioxidant, anti-stress, and immune effects. Use caffeine free products. You may also prepare teas from the leaf of this herb.
• Relora for stress and related adrenal problems.
• Bacopa (Bacopa monniera) standardized extract for symptoms of stress and anxiety.

Catnip (Nepeta cataria), Chamomile (Matricaria chamomilla), and Lemon Balm (Melissa officinalis) are herbs commonly used to help manage stress in tea form. Combine all three herbs, and make calming teas to sip throughout the day.

Acupuncture

Because stress can affect a variety of meridians, treatment is based on an individual assessment. Qualified acupuncturists may also recommend lifestyle and dietary counseling and herbal treatment.

Chiropractice

Chiropractors report that spinal manipulation may reduce stress in some people. Spinal manipulation may have a relaxing effect on the body. Other physical relaxation techniques, such as massage may have an equally beneficial effect.

Homeopathy

An experienced homeopath can prescribe a regimen for treating stress disorder that is designed especially for you. The following are some of the most common acute remedies:

• Aconite for panic with heart palpitations, shortness of breath
• Arsenicum for anxiety with restlessness
• Phosphorous for free-floating anxiety and foreboding