sympathetic nervous system | Hawkins Holistic

March 17, 2016

Honour thy Mind, honour thy Food.

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Stress. You know it when you feel it. But are you aware of the more insidious ways this emotion can effect your health and lifestyle?

I recently wrote a paper that explores how stress influences food choices, digestion and nutrient absorption. Because the paper is quite long, I won’t post it here. That said, I will share an excerpt from the paper that outlines a very practical guide on how to eat mindfully!

When we eat out of anything other than true hunger, we are likely using food for comfort and distraction. Do you identify yourself as an “emotional eater”? The good news is that the practice of mindful eating can replace that of stress eating.

Here are some mindful eating techniques that can turn good intentions into reality

Connect with your thoughts & feelings. When your attention is turned to food, ask yourself, “Is real hunger present right now?” The key to eating mindfully involves noting when real hunger is present and when it is not. If real hunger is present then yes it shall be tended to in a nurturing manner. If physiological hunger is not present, it’s a good opportunity to curiously explore what you’re feeling or avoiding. What is it that food is trying to replace?
Meditate or take slow deep breaths before mealtime. This will help shift your body into the rest and digest phase (i.e. parasympathetic eating*).
Create a peaceful setting in which to dine. Move away from electronics such as TV, laptops and cell phones and towards a dining area that is quiet and calm and void of clutter. A peaceful, non-distracting atmosphere allows you to focus on the meal.
Allow ample time for eating. Eating slowly gives your brain and body time to register that you are full. Also, eating at a slow, mindful pace allows you to engage with the food, savoring all of the tastes, smells, sounds, textures, and colors.
Take a post meal breather. When the meal is complete, allow the rest and digest phase to do its job. Sit and relax for a few minutes, acknowledging the feelings of satiety and gratitude. You might even go on a light walk out in nature post meal to encourage digestion. Food is meant to energize not immobilize.

Furthermore, chronically stressed individuals may be lacking in certain nutrients and enzymes. If that’s the case, supplementation of specifics vitamins, minerals, herbs, omega-3 fatty acids and amino acids could be of great benefit.

Here are some supplements that can support and re-calibrate the stressed mind & body

Vitamin B Complex: look for ones formulated for stress reduction, such as Thorne’s Stress B Complex.
Adaptogens: such as rhodiola, ashwaghanda and holy basil.
Chromium: this mineral decreases sugar cravings and regulates blood sugar.
Magnesium: acts as a nerve tonic and can relieve stress induced constipation. Look for magnesium glycinate.
Probiotics: restore the gut flora that contributes to a healthy state of mind. Look for Bifidobacterium longum and Lactobacillus rhamnosus strains.
GABA: an amino acid that curbs stress and anxiety. Try AOR’s Gaba.
Fish oil: look for one that is high in EPA, such as this fish oil by Cyto Matrix .
Good nutrition! It goes without saying that a diet based on whole, natural foods is of the utmost importance when it comes to achieving health of body, mind and soul. If you need assistance with this, please contact me.

It is possible to rewire the brain and create new healthy habits via the process of thinking and living mindfully. Chronic stress can be alleviated as we feed our minds and bodies that which it is truly seeking.

Naturally yours. ❤

Sarah Hawkins, R.H.N.

* Parasympathetic eating involves eating when the relaxed parasympathetic nervous system is active as opposed to the sympathetic nervous system (that which is associated with the high alert fight-or-flight stress response).

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May 12, 2015

Going Gluten-Free: beyond the trend

BE WARNED: just cuz that cake is gluten-free does not mean it's healthy!

BE FOREWARNED: just because that cake is gluten-free, vegan, low-fat etc. does not mean it’s healthy!

When it comes to going gluten-free (GF), I recommend it for anyone who wants to live a healthy life full of vibrancy, energy & radiance (yes, you!). But for those suffering from serious or even minor health conditions, avoiding gluten is of particular importance, in fact, it can be a game changer.

Why is gluten so “bad”? Modern wheat is now incredibly over processed, and to our bodies, it’s a foreign substance. As such, our bodies react to it via body-wide inflammation and spiked blood sugar levels. It’s worth noting that inflammation is the predecessor to all disease.

Going gluten-free can relieve or correct the following conditions:

Chronic inflammation (arthritis, allergies, atherosclerosis)
Skin disorders (acne, eczema, psoriasis, rashes)
Digestive disturbances (constipation, gas, IBS)
Excess weight (especially around the abdomen)
Headaches and migraines
Fatigue and lethargy
Cognitive disorders (anxiety, depression, lack of concentration, mental fog)
Pain in general!

If you are experiencing any of the above, and wheat has been a mainstay in your diet, I recommend omitting gluten from your diet for 2 weeks to see if your symptoms improve.

The following grains are naturally gluten-free (i.e. safe to eat on a GF diet):

Millet
Quinoa
Rice (brown, white, wild)
Amaranth
Buckwheat
Sorghum
Teff
Oats labeled GF (although oats do not naturally contain gluten, they are frequently contaminated with gluten because they are processed at mills that also handle wheat; avoid them unless they come with a guarantee that they are gluten-free)

Omit:

Wheat
Wheat germ
Rye
Barley
Bulgur
Couscous
Farina
Graham flour
Kamut Matzo
Semolina
Spelt
Triticale

Gluten is sneaky! Watch out for breaded foods (e.g. tempura, some french fries), soy sauce, and beer, unless declared GF!

Some great gluten-free products are:

Bob’s Red Mill Gluten Free oats
Bob’s Red Mill Gluten Free muesli
Trader Joe’s Gluten Free oats
Glutenull bread products
Tinkyada rice pasta
Explore Asian bean pasta (bonus: it’s high in vegetarian protein)
Food Should Taste Good crackers
Bragg Liquid Aminos (use this in place of soy sauce)

And if you have a sweet tooth, Betty Crocker makes a great GF cake mix!

Going gluten-free, while it requires some initial adjustment, is absolutely doable. If you need guidance, support and advice as you undergo dietary & lifestyle changes, contact me at hawkinsholistic@gmail.com.

Naturally yours,

Sarah Hawkins, RHN

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January 1, 2015

To do that which serves you.

Greetings and happy 2015, readers!

I posted this steam of consciousness on Instagram last week, and I thought it relevant to share here also, if only as a reminder for myself this year.

We all de-stress differently. If I’ve learned anything in 2014, it’s that it’s so important – imperative, actually – to discover, develop and regularly practice healthy means of stress reduction. Otherwise known as coping 🙂

For myself, meditation + prayer + yoga + kirtan music takes me down a notch, quiets my “overactive” mind, regulates an agitated nervous system, and creates an inner experience of peace & love. But sometimes it’s a high energy run I need or a leisurely walk or cycle in nature. Sometimes it’s a glass of delicious red wine, savored & appreciated. Sometimes it’s connecting with a good friend, and sometimes it’s being completely alone. Ultimately, we must know ourselves, our limits, and give our minds & body that which it needs in any moment. And those needs are not stagnant, as they change hour-to-hour, day-to-day and year-to-year.

There’s good reason why mental illness is on the rise: being too busy to care for ourselves – as we truly need it – is all to common in western culture, and with all the technological distractions and subsequent shortened attention spans, there is a disconnection from the pulse of life. Literally. The way our heart beats is greatly effected by living in an anxiety state. Tuning in, being quiet and listening to our mind/body’s needs is more important than ever.

My call of action to you in 2015? Simply do that which serves your peace-of-mind, for the short term AND the long term.

Naturally yours.

Sarah Hawkins, R.H.N.

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November 17, 2014

A Guide to Herbal Teas

There are so many wonderful, nourishing herbal teas on the market, and it can be overwhelming to navigate through the plethora of options. I’d love to help you!

First off, I’ll share a bit about my new-found love & respect for herbal teas.

I love coffee. I crave the taste and the accompanying pick-up. If I’m staying overnight at your place I will definitely be asking about the morning’s coffee plan! Alas, too much of this good thing is a bad thing for this girl – and anyone for that matter. But it’s especially the anxiety prone individual that will benefit from limiting coffee intake to a maximum of 2 cups a day (e.g. one tall coffee at Starbucks). I love to sip something all day, and water can become a bit blasé. I like a little “added benefit” to my beverages. Enter herbal teas.

Whether you’re looking for a relaxant, an energy boost, a sleep inducer or mood enhancer, herbal teas can fit the bill.

Are you anxious or restless?
Try: LINDEN, CHAMOMILE
Why: Linden has been used for centuries to treat anxiety. It shifts the autonomic nervous system into the “rest and digest” parasympathetic nervous system where anxiety cannot exist. Linden tea exerts a soothing effect on the body, calming nerves and heart rate. Chamomile is a gentle and sweet-smelling herb that is calming to the body and helpful with irritations of all kinds. For those reasons it has made its way into many households worldwide. Chamomile alone is not a strong sleep aid, making it suitable for day time consumption (unless you’re unusually drowsy!).

Are you having troubles sleeping?
Try: LEMON BALM, VALERIAN, PASSIONFLOWER
Why: Valerian root is a tonic-type herb that calms the nervous system in times of anxiety and stress. It is commonly used to treat insomnia, comparing favourably in effectiveness to prescription drugs! Lemon balm‘s calming effects make it a great tea for addressing sleep problems, especially if the troubles are associated with a racing mind and restlessness. The passionflower plant contains chemicals that have calming, sleep inducing, and muscle spasm relieving effects. You’ll likely find passionflower included in a tea along with other plants/herbs, as opposed to solo.

Are you hitting that afternoon slump?
Try: ROOIBOS, LEMON GINGER, GREEN TEA
Why: Rooibos is chock-full of powerful antioxidants, giving you a healthy energy boost sans caffeine. It’s also known to improve circulation so perhaps partake in some light stretching along with your cup. Lemon ginger tea will perk up your taste buds, warm your stomach, and the scent is invigorating. One cup of green tea offers a small dose of caffeine (35 mg) which can induce a pleasant physical alertness (not shakiness!) while also inviting mental clarity (not brain overdrive!). Just keep it to one cup to stave off caffeine’s negative effects.

Are you looking for some internal cleansing?
Try: DANDELION ROOT, BURDOCK ROOT, MILK THISTLE
Why: Dandelion root is a mild laxative and diuretic that supports liver and kidney function (our two main detoxifying organs). Burdock root is known for its effectiveness in cleansing the blood and supporting the liver. It’s often recommended by naturopaths, herbalists and holistic nutritionists in the treatment of acne/blemishes because of this action. Milk thistle detoxifies, protects, and heals the liver, making it a good choice for those of us who often imbibe in alcohol or use pain killers. Most detox teas on the market will highlight one or more of these key cleansing herbs.

Are you looking for a mood enhancer?
Try: HOLY BASIL
Why: Holy basil, aka “Tulsi” or “The Incomparable one” (!), has recently gained popularity in North America yet has been grown in India for more than 3,000 years, where it is considered sacred. Holy basil is an adaptogen, meaning it enhances the body’s natural healing response to physical and emotional stress. Adaptogenic herbs do not alter mood, but rather, they help the body function optimally during times of stress. Many of us are unknowingly walking around with depleted levels of stress-managing chemicals, and this results in the experience of chronic stress. If left unattended to, this can grow in to a more serious mood disorder. If you have a mood disorder or regularly experience high-stress situations, I recommend adding holy basil tea to your daily self-care regimen.

Many of the herbs mentioned above are described as the “base herb” of a tea, and 2 or more herbs may be combined by the producer for maximum medicinal effect (e.g. a night-time blend or detox blend). Flavour is important too, and while many teas taste great as they are, you’ll likely come across fruit or dessert flavouring added to teas. This is okay so long as the flavouring is natural and doesn’t add chemicals and artificial sugars/colouring to your brew.

A simple way to enhance the flavour of your chosen herbal tea is to add a generous squeeze of fresh lemon. This will also increase its antioxidant punch.

My favorite brands are Yogi Tea and Traditional Medicinals because they have gotten herb combining down to an art, and their standalone herb teas are superstars themselves! Look in the health section of your grocer to see what your options are. If you’re struggling to find any of the varieties mentioned and you live in Canada try Well.ca. They offer free shipping on orders over $25 CAD and a great variety.

I’m always happy to answer any questions you have. Feel free to contact me 🙂

Naturally yours.

Sarah Hawkins, R.H.N.

Note: I am not affiliated with any brands mentioned in this article. Praise is earned & is my own!

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October 9, 2014

Eat this to build Emotional Resilience

Meat.

Why? Amino acids.

What are amino acids? They are concentrates of common proteins found in high-protein animal foods such as chicken, beef, fish, eggs and cheese. Amino acids provide very important emotional-fuel for your brain because they feed the four emotion generating neurotransmitters: serotonin, catecholamines, GABA, and endorphins.

Low in serotonin? Maybe you feel depressed, anxious, and have obsessive repetitive thoughts.

Low in catecholamines? Perhaps you feel “blah” and can’t get excited about anything. You’re flat, bored, apathetic and you sleep a lot.

Low in GABA? Maybe you feel overworked, pressured and overwhelmed by stress. You might use tobacco, alcohol, food or drugs to relax and calm down.

Low in endorphins? Perhaps you are considered to be very sensitive, and you find it hard to get over losses and deal with painful issues. You crave pleasure and comfort from numbing substances.

These are just some of the common symptoms of mood disorders. The good news is that a few special amino acids can effectively reverse all four of the brain deficiencies that cause false moods (internal suffering for no justifiable reason). These supplements are widely found over-the-counter and they correct mood imbalances naturally.

Another option, if you’re looking to tune-up brain health, is it to eat more meat! See below for dietary recommendations.

Note: vegetarian protein sources (e.g. beans, soy) are deficient in the oh-so-important amino acids, so if you are a vegetarian/vegan, please make sure you’re getting the right supplements and protein requirements to keep your brain happy, healthy, and strong. I wish I had known this last year when I tried the vegan diet and saw my own mood plummet. Knowledge is power!

Dietary Recommendations for Optimal Emotional Regulation

EAT

Protein: eat 20 to 30 grams of animal protein 3X per day
Fat: butter, extra virgin olive oil, coconut oil
Vegetables: 4-5 cups per day
Fruit: 2-4 raw fruits per day, before meals or as a between-meal snack
Regularly! Under eating is a leading cause of depression and terrible moods (hangry, anyone?)

AVOID

Sugar
White-flour starches
Wheat (and rye, oats, and barley)
Vegetable oil and the margarine and shortening made from it (corn, soy, canola, safflower, sunflower, peanut, sesame, wheatgerm, cottonseed, walnut)
Soy
Excess caffeine (1-2 cups of coffee per day max)
Common allergen foods such as wheat, dairy, soy and the nightshade family (I highly recommend getting a food sensitivity test done via your naturopathic doctor)

If your moods have been plummeting and you suspect an amino acid deficiency, I highly recommend reading Julia Ross’ book The Mood Cure. If you require additional assistance, book an appointment with your holistic nutritionist or naturopathic doctor.

Naturally yours.

Sarah Hawkins, R.H.N.

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September 23, 2014

Pranayama Yoga

Modern science shows us that practicing yoga has immense benefits in all aspects of health – physical, mental, social, and spiritual. But how does one apply that science to their life? Answer…via Dr. Bhopal!

Last weekend, I was given the opportunity to attend one of Dr. Jaswant Bhopal’s pranayama yoga & meditation classes. In 2 hours time he eloquently guided students through breathing techniques that heal and soothe both mind & body. I didn’t know what to expect going into it – the yoga I’ve done in past has been that of the mainstream variety – but I left a changed person. My eyes have been opened to yet another natural, non-invasive way to effectively promote health and practice mindfulness.

A bit about Dr. Bhopal…he’s an assistant clinical professor, physician, psychiatrist, spiritual preceptor, yogi, toastmaster and poet. Ya know, just yer average guy. For those of you who like to know why something works – for e.g., how exactly does this breathing exercise slow down the sympathetic nervous system – Dr. Bhopal can tell you. And he can tell you how adopting a ‘Prana-Life’ is comparable in effectiveness to prescription meds when dealing with mood disorders.

If I could go to Dr. Bhopal’s class every day I absolutely would, but because that’s not an option, my intent is to practice the breathing techniques and study the Prana-Life principles (see below).

If you are based in and/or around Vancouver BC, I highly recommend attending Dr. Bhopal’s next monthly class (it’s free by the way!). Check here for details.

BENEFITS OF PRANAYAMA

Increases	Decreases
Oxygenation of tissues Immunity Vagal tone (the degree of activity within the parasympathetic nervous system, e.g. heart rate) Hormonal balance Melatonin (the sleep hormone) Alpha rhythms on the EEG (rhythmic electrical cycles in the brain) Body’s own healing propensities	Toxins Mental stress Hypertension Heart rate

PRANA-LIFE PRINCIPLES

Doing Good to Others:

Doing Good to Self

Non-violence ~ not harming other sentient (i.e. emotional) beings, including one’s self, and not harming the environment. Non-violence includes practicing tolerance and not speaking ill of others, even if based in truth.

Truthfulness ~ not deceiving or intending to deceive others or ourselves in our thoughts, words or actions.

Non-stealing ~ only take something with permission.

Sexual propriety ~ regarding others as human beings rather than as male or female bodies. Sexual activity, within a committed relationship, ensures the conservation of our energy for spiritual practice.

Abstention from greed ~ not coveting that which is not ours, and avoiding the acquisition of unnecessary objects.

Cleanliness ~ internal and external, such as moderation in diet. Cleanliness also implies avoiding the impurities of mismanaged anger and egoism.

Contentment ~ acceptance of the external situation that we have been allotted in life while not being complacent about injustice.

Austerity ~ committing to our yoga and spiritual practice.

Self-study ~ looking within one’s self, and contemplating and applying the spiritual scriptures of our chosen path.

Surrender to a higher power ~ surrendering to God or a higher principle other than one’s limited self. It implies cultivating the senses of modesty and humility.

Naturally yours.

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Tag: sympathetic nervous system