Hacking stress during the holidays

 Christmas and the New Year 2020 are almost here! And I want to share a list of supplements I use to de-stress and a few Do's and Don'ts as the Holidays make a royal entry. Let's tame the Fight-Flight-Freeze response and put the adrenal glands at ease together.
 I am respectfully including links to my supplements account, for you to review and compare but you can always shop from other 'NSF' or 'GMP' sealed companies to ensure accountability. BE WISE- CONSULT WITH YOUR CLINICIAN BEFORE TRYING!

1. A. Adaptogens-   Herbs that help us resist stress-  You can get the herb directly and drink as a tea, mix with milk, or you can buy in capsules.  Me? I am not a tea person, so I prefer my capsules. :
   1. Ashwagandha (this particular formula also has L-theanine- see below)
   2. Asian ginseng
   3. Rhodiola
   4. Valerian/ Passion Flower ( my faves)- I have boxes at home, it is the only tea I take by the way. With a touch of lemon and honey… yummy! If not Myocalm Plus Caps can help too.

 B. GABA (Gamma Amino Butyric Acid)-  an aminoacid made and used in the brain. The ‘natural Xanax’.
It goes to the GABA receptors and inhibits those neurons firing anxiety,  muscle tension, overwhelming feelings, and overactive brains.

• I usually start people at 100-125 mg daily and increase slowly. Even this small amount could potentially make you feel uneasy, so be careful and consult.
• There are still contradicting studies about how GABA may not pass the blood-brain barrier, important for any brain medication or nutraceutical to do its job!  It has worked wonders for me and many of my patients but it may not for you.
• In my practice, I have started testing neurotransmitters levels,  but due to its pricing, I sometimes recommend GABA supplementation as a trial without checking levels and watch response closely.
• ​C. 5-HTP 
  • It isa serotonin precursor. increasing your serotonin level, your mood will improve  by diminishing depression feelings as well as anger. It takes a bit to act, so starting sooner than later is the best.
• Be warned: It is not recommended to take along with SSRI meds (selective serotonin reuptake inhibitors) as both would be potentiating each other with the risk of increasing serotonin too high(serotoninergic risks) Some examples-Lexapro, Celexa, Zoloft.
• I am conservative when it comes to supplementing with 5-HTP and start people at 50 mg daily and increase slowly. Recently, a patient of mine had an elevated serotonin on her neurotransmitter test , which confirmed her intolerance to it.

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​ D. L-theanine

1. 1. An amino acid that promotes relaxation without making you drowsy
   2. Start with 50-100 mg /daily if cleared by your clinician
   3.  E. Magnesium 
      1. I prefer Magnesium Malate or Magnesium (Bis)Glycinate.  Good starting dose 200 mcg at night and up to three times a day. 
      2. Many patients with fibromyalgia are Magnesium deficient, which will halt  relaxing and sleeping well, among others.

 Other steps you want to consider (and you already know many of these):

• Moderate your alcohol intake- alcohol activates the GABA receptors causing early feelings of relaxation, but it will backfire later. Oh! And the liver...
• Hydrate !!!
• Use  light therapy ( are you up north and experience  seasonal depression?)
• Exercise (stretch and walk- even if it is indoor- yoga, do pilates, whatever fits your body and soul)- these will  increase your dopa and happy neurotransmitters, help w/ hormonal balance, increase your oxygenation, release toxins, etc. etc. etc.)
  • Shh… Secret-- I love Zumba, but I am not as graceful, nor will attempt many of their movements as I want to rather feel better and not injure myself. Nevertheless, listening to tropical Latin music and slowly moving to its rhythm makes me feel alive allowing me to release tension! Take a peek! Why not?  Short Zumba video for beginners  and there are some studies praising Zumba practices in patients with Fibromyalgia**)
• Belly-breath--  ask your smartwatch to remind you to breath!! But if you can't, my favorite free Breathing App is Kardia.
• REST! We underestimate the power of REST. But don’t oversleep.

Hope this helps.

 My prayers for a wonderful Jesus-Is-The-Reason-Season and a Healthy 2020!
 
Dr.Aviles
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