stress & sleep presentation
TRANSCRIPT
Sleep & Stress Management
Dr Jason Drivere
Doctor of ChiropracticM.S. in Human Anatomy & Physiology Instruction
Contact Information:
Legal Disclaimer
The following presentation is intended for educational purposes only and is not a substitute for medical advice. Please consult a physician or a health professional if you have any questions
regarding treatment of medical conditions.
The statements in this presentation have not been evaluated by the FDA. The products and
ingredients listed herein are not intended to diagnose, treat, prevent, or cure any disease.
Got Stress?
Take a number. One thing that binds us together in society is that most if not all of us have to deal with stress on a daily basis.
What is stress?
Stress is defined as state of mental or emotional strain or tension resulting from adverse or very demanding circumstances..
What is stress?
Stress in general are things in your social environment which are taxing on you mentally, physically, and spiritually.
What are the physical symptoms of stress?
•Low energy & fatigue•Headaches•Upset stomach, including diarrhea, constipation and nausea•Aches, pains, and tense muscles•Chest pain and rapid heartbeat•Insomnia•Frequent colds and infections•Loss of sexual desire and/or ability..
What can you do about it?
Stress is a part of life and you have to develop strategies to adapt to it and manage it…or typically it simply manages you.
Strategies to help reduce stress
•Exercise Regularly- exercise has been proven to have a beneficial effect on a person's mental and physical state. For many people exercise is an extremely effective stress buster.
•Division of labor - try to delegate your responsibilities at work, or share them. If you make yourself indispensable the likelihood of your feeling highly stressed is significantly greater.
Strategies to help reduce stress
• Assertiveness - don't say yes to everything. If you can't do something well, or if something is not your responsibility, try to seek ways of not agreeing to do them.
• Alcohol and drugs - alcohol and drugs should not be the first choices to help you manage your stress better. Consider stopping consuming them completely, or cut down. ** If you are on medications for stress, depression, or anxiety always consult with a physician before altering medication dosage.**
• Caffeine - if your consumption of coffee and other drinks which contain caffeine is excessive, cut down.
Strategies to help reduce stress
• Nutrition - eat plenty of fruit and vegetables. Make sure you have a healthy and balanced diet.
• Time - make sure you set aside some time each day just for yourself. Use that time to organize your life, relax, and pursue your own interests.
• Breathing - there are some effective breathing techniques which will slow down your system and help you relax.
Strategies to help reduce stress
• Communication - talk to you family, friends, work colleagues and your boss. Express your thoughts and worries.
• Seek professional help - if the stress is affecting the way you function; go and see your doctor. Heightened stress for prolonged periods can be bad for your physical and mental health.
• Relaxation techniques - meditation, yoga, chiropractic, or massage have been known to greatly help people with stress.
Vitamin & Supplement Support for Stress & Sleep
When necessary one should consider science-based nutritional support to help increase the effectiveness of stress relief strategies.
Supplements also are an easy, cost-effective and logical method for helping to manage symptoms of stress or sleep problems.
Many times people are often confused about what supplements to take. I typically help them to develop a supplement plan based on their symptoms.
Vitamin & Supplement Support for Stress & Sleep
Don’t simply trust your health to a salesperson in a retail store. Also, be cautious when considering products because recent studies show that store bought supplements/herbs may not contain the listed ingredients.
Seek out the advice of a trusted nutritional health professional to develop a treatment plan using quality ingredients based on your individual needs.
The following slides include information including the ingredients of a few supplements we have found to be helpful for people suffering from stress or sleep problems.
Powerful Natural Solutions for Sleep and Stress
Management America’s #1 Health Problem
Stressed &Tired
Stressed & Wired
Stressed & Hot
Stressed & Cold
Stressed & Depleted
Disturbed Sleep & Mood
Stress Has Many Faces
CALM DAY
• Formulated to support production of the neurotransmitters serotonin, and dopamine.*
• Designed to improve problems with stress, sleep, anxiety, cognitive function, mental focus, ADD & OCD
• Typical dosage is 1-2 capsules, once or twice a day.
CALM DAY Ingredients
Amount per 2 vegetarian capsules: • 4-amino- 3-phenylbutyric acid 500 mg • L-Taurine 500 mg • Glycine 500 mg• Vitamin B-5 pantothenic acid (as d-calcium
pantothenate) 10 mg • Vitamin B-6 (as pyridoxal 5-phosphate) 10 mg • Other ingredients: vegetable cellulose (capsule),
vegetarian leucine
Focus on the Ingredients4-amino- 3-phenylbutyric acid (also called phenibut or fenibut)◦ anxiety-reducing & cognition-enhancing ◦ similar to the brain chemical GABA (gamma-
aminobutyric acid) except it crossed the blood/brain barrier (GABA does not) and can be absorbed more efficiently. ◦ extensively researched in Russia◦ studied for its ability to prevent the negative effects of
sleep deprivation, namely protecting the adrenal glands and reducing cognitive and emotional disorders caused by lack of sleep. ◦ researched for its ability to reduce anxiety. Phenibut is
commonly used in Russia to improve anxiety, sleep disorders, depression, post-traumatic stress disorders, and more.
Focus on the Ingredients
Glycine:– a non-essential amino acid. – has been used to protect brain cells after ischemic
stroke. – used to promote a sense of well-being and reduce
anxiety. – Research has shown that glycine can subjectively and objectively improve sleep quality.
– In a study where people’s sleep was restricted, glycine also reduced daytime sleepiness.
Focus on the Ingredients
L-taurine: – An amino acid that’s a GABA-receptor agonist,
meaning it produces a GABA-like effect in the body.
• GABA is a sedating, inhibitory neurotransmitter.
– In animal studies, application of taurine with GABA, or taurine with glycine produced stronger effects than taking either glycine or GABA alone.
– Taurine is sometimes used to enhance sleep quality.
Focus on the Ingredients
B vitamins are involved in nerve transmission, nerve regeneration, neurotransmitter synthesis.
Vitamin B5-a water-soluble B vitamin with numerous biological roles.
Used by the body to manufacture, among other things, coenzyme A which is an important compound for energy metabolism and the production of fatty acids, cholesterol, and the neurotransmitter acetylcholine.
Focus on the IngredientsB6 is another water-soluble B vitamin. Many functions in the body, including as a co-factor in several reactions of amino acid metabolism.
– Used in conversion of tryptophan to serotonin– Biosynthesis of neurotransmitters GABA, dopamine,
serotonin, epinephrine, and norepinephrine. – Pyridoxal 5-phosphate is the preferred, metabolically
active form of B-6 used in higher quality nutritional supplements.
Calm Day
• Start with 1 cap in the morning and 1 cap in the evening on empty stomach.
• Patient should “feel it “ within a few days (usually 1 or 2 days); if they don’t within a week double the dosage.
• It comes in 60 or 120 cap size
• Difficulty falling asleep
• Difficulty waking up
• Daytime drowsiness
• Waking up frequently during the night with difficulty returning to sleep
• “Zoning out” in the middle of a conversation or task
• Difficulty concentrating
• Clumsy and/or slower reactions times
• Feeling emotional
• Altered memory & judgment
Some of the expressions of sleep disturbances are the following:http://www.cdc.gov/niosh/stresswk.html
Today, the practice of “burning the candle at both ends” has created so much sleep deprivation that what is really abnormal sleep is now almost the norm
http://www.stress.org/problem.htmhttp://www.ninds.nih.gov
Disturbed Sleep & Mood
• Benzodiazpines (Valium) • Flurazepam (Dalmane)• Zolpidem tartrate (Ambien)• Temazepam (Restoril)• Triazolam (Halcion)
FDA Warning: Commonly used Rx for sleep disorders can disrupt
performance and be addictive. Some recent studies show that they could significantly increase the risk of dementia
and Alzheimer’s disease.
Deep Refreshing Sleep and Relaxation Can Be Achieved Naturally and Safely By:
• Supporting a natural sleep cycle through balancing neurotransmitter (serotonin, dopamine and GABA) levels in the brain without producing side effects or grogginess
• Stimulating alpha brain waves, which are associated with an awake, yet relaxed, state
• Promoting healthy serotonin levels to encourage falling asleep and deep sleep
http://www.ninds.nih.gov
What Are Neurotransmitters?
• Neurotransmitters serve as messengers, transmitting information from one nerve cell to another
• Deficits in specific neurotransmitters disrupt the sleep cycle
• It is important to support healthy neurotransmitter function when addressing sleep disturbance
http://www.ninds.nih.gov
Neurotransmitters, Brain Wave, Sleep Connection
• Serotonin – influences mood, appetite and sleep
• Dopamine – influences mood – possible depletion during REM cycle
• GABA (gamma-aminobutyric acid) – mood, cognition and sleep disorders – possible depletion during REM cycle
http://www.brainsync.com/about/4states.asp
Beta
ThetaAlpha & Theta
Delta & Theta{
Beta
Stage 1 Stage 1↓SEROTONIN
Stage 2
Stage 3 & 4↓SEROTONIN
Stage 5↓GABA↓Dopamine
Sleep Time• Same exact ingredients, as Calm Day except we added 5HTP
(trytophan) and melatonin for sleep issues to further enhance any sleep issues
• Start with 2 caps 30-60 minutes before bed and increase dosage by 1 cap until desired effect!
• Do not use if on anti-depressants (Prozac)!!
• Youtube “60 minutes the placebo effect” and you also may have an increased risk of Alzheimer’s disease and dementia with regular consumption of antidepressants. http://www.medscape.com/viewarticle/838788
Tryptophan
• Effective Serotonin Precursor for Balancing Mood, Appetite, Sleep, Sexual Behavior and Pain Sensation
• Excellent safety profile: Readily crosses the blood-brain barrier
• Well-tolerated
Tryptophan Helps Regulate Sleep
• improves sleep quality during stages 1, 4 and REM sleep
• increases in REM sleep
• When using for sleep, 200 mg per day may be preferable to higher dosages
Soulairac A, et al. Ann Med Psychol 1977;1:792-98. (French)Guilleminault C, et al. Electroenceophalogr Clin Neurophysiol 1973;34:177-84. Wyatt RJ, et al. Electroenceophalogr Clin Neurophysiol 1971;30:505-09.
Calm Day & Sleep Time
• Do not use if you are taking any Benzo’s! (Valium/diazepam, Clonazepin, Xanax) medications!
• Calm Day could be a natural alternative to these medications.
• ***As always consult your physician if you are considering altering medication dosage.***
Other Key Natural Ingredients To Safely Balance Neurotransmitters
Super B Complete:• 5-methyl tetrahydrofolate (5-MTHF)
• Methylcobalamin (active B12)
• Pyridoxal 5-Phosphate (active Vitamin B6)
5-MTHF ● Methylcobalamin ● Vitamin B6
Supports Neurotransmitter Synthesis ● Promotes Rest
• 5-methyl tetrahydrofolate (5-MTHF) and methylcobalamin, neuroactive forms for folic acid and vitamin B12, are helpful with depression and restless leg syndrome.
• 5-MTHF at levels as low as 200 mcg per day may exhibit anti-depressive effects
• Methylcobalamin influences melatonin levels – a sleep enhancing neurotransmitter, and may improve alertness
• Vitamin B6 is required for the creation of neurotransmitters - serotonin, melatonin, epinephrine, norepinephrine, and GABA
Am J Physiol 1975;229(3):777-82.Ikeda M, et al. Methylcobalamin amplifies melatonin-induced circadian phase shifts by facilitation of melatonin
synthesis in the rat pineal gland. Brain Research 1998;795(1-2):98-104. Okawa M, et al. Vitamin B12 treatment for delayed sleep phase syndrome: a multi-center double-blind study.
Psychiatry Clin Neurosci. 1997;51(5):275-79.
Other Key Natural Ingredients To Safely Balance Neurotransmitters
Melatonin
• Melatonin 1mg ( for children under 12 years)
• Melatonin 3mg sublingual (adults)
• Melatonin SR3 ( staying asleep)
SafetyPotential side-effects associated with 5-HTP are
– Occasional GI disturbance, heartburn, stomach pain, belching, flatulence, nausea, vomiting, diarrhea
– Anecdotal reports regarding sleep: 400-600 mg doses taken one hour prior to bedtime may be linked to vivid dreams and/or nightmares
– Taking 100 mg 5-HTP between meals or one hour before sleep, reduces chance of any digestive upset; titrate upward as needed
Potential herb interactions– Do not use with botanicals known to significantly influence
serotonin balance, such as St. John’s Wort, unless under supervision of the prescribing physician
Potential drug interactions– Carbidopa (Lodosyn) (Parkinson’s)– Serotonin agonists (Prozac, Zoloft), antagonists (Sansert), MAO
inhibitors, tricyclic and atypical antidepressants (Elavil)
Legal Disclaimer
U.S. law states that any substance which is claimed to treat, cure, or prevent any disease is under the control of the FDA and is “legally characterized as a drug” as a result all non-drug products(vitamins, herbs, minerals, foods) have to say the following:
The statements in this presentation have not been evaluated by the FDA. The products and ingredients listed herein are not intended to diagnose, treat, prevent, or cure any disease.
References
* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Tiurenkov IN. Bagmetova W. Borodkina LE. et al. [Fenibut and its citrate prevent psychoneurological disorders caused by chronic stress (paradoxical sleep deprivation)]. Eksp Klin Farmakol. 2012;75(6):8-13.
Ziablintseva EA. Pavlova IV. [Influence of GABA agonist phenibut on the neuronal activity and interaction in hippocampus and neocortex in emotionally negative situations]. Ross Fiziol Zh Im I M Sechenova. 2009 Sep;95(9):907-18.
Zyablitseva EA. Pavlova IV. Effects of the GABA receptor agonist phenibut on behavior and respiration in rabbits in emotionally negative situations. Neurosci Behav Physiol. 2008 Jul;38(6):555-62.
Lapin I. Phenibut (beta-phenyl-GABA): a tranquilizer and nootropic drug. CNS Drug Rev. 2001 Winter;7(4):471-81.
Song NY. Shi HB. Li CY. et al. Interaction between taurine and GABA(A)/glycine receptors in neurons of the rat anteroventral cochlear nucleus. Brain Res. 2012 Sep 7;1472:1-10.
Lin FJ. Pierce MM. Sehgal A. et al. Effect of caffeine and taurine on sleep-wake activity in Drosophila melanogaster. Nat Sci Sleep. 2010 Sep 24;2:221-31.
References
Bannai M. Kawai N. New therapeutic strategy for amino acid medicine: glycine improves quality of sleep. J Pharmacol Sci. 2012;118(2):145-8.
Bannai M. Kawai N. Ono K. et al. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012;3:61. doi: 10.3389/fneur.2012.00061.
Nordqvist, C. (2014, September 5). "What is stress? How to deal with stress." Medical News Today. Retrieved from