Managing Stress And Anxiety
Whether it’s juggling work and family, dealing with financial pressures, managing school work, or simply navigating the uncertainty of the world around us, stress and anxiety can take a toll on our mental well-being. When we leave our stress and anxiety unmanaged, it becomes chronic and can negatively impact every aspect of our health. Chronic stress and anxiety have become all too common, affecting not only our emotional state but also our physical health, relationships, and overall quality of life.
But amidst this chaos, there is hope. It’s possible to find a sense of serenity, even in the face of chronic stress and anxiety.
*These suggestions are not intended to replace appropriate professional advice. Please check labels for contraindications and check with your pharmacist if you are on prescription drugs. These suggestions are based on over 40 years of customer experience at Jo Anne’s Place.
A holistic approach to health requires a look at all areas of life. Make a few changes at a time. Each is a variable in your favour giving you an opportunity to find balance.
Diet
- Drink 7-10 glasses of filtered or spring water. Avoid chlorine.
- Eat a diet of 75-80% alkaline forming foods. People whose systems are too acidic are more susceptible to depression and anxiety. Chart available.
- Organic foods are the safest way to nourish yourself – a wise investment!
- Rely on fruits, vegetables, raw nuts and seeds, beans, legumes, and whole grains as diet mainstays. Eat wheat only if sprouted.
- Combine foods for optimum digestion: fruit on an empty stomach 30 minutes before other foods – starches need base secretions and animal products need acid. They should be eaten at separate meals.
- Eat complete protein no later than lunch for better assimilation of amino acids.
- Studies show that regular use of fermented foods has a positive impact on mood (Gut-Brain Connection).
- Have 1-3 tablespoons ground flax for fibre, fatty acids, and hormone balance.
- 1-2 tsp apple cider vinegar and raw honey (optional) in water with meals improves digestion, pH, and regulates blood sugar.
Cook gently. High heat generates acrylamides and advanced glycation end products.
Basic Supplements - elevate nutrition from adequate to optimum
Chronic stress and anxiety can cause serious imbalances in the body’s gastrointestinal, endocrine, cardiovascular, and nervous systems. Taking supplements can help offset these imbalances and the deficiencies they cause, therefore improving many symptoms of stress and anxiety.
- Bio-Strath – a staff favourite! Studies in Europe show it reduces anxiety, improves stress tolerance, and corrects pH.
- Vitamin C – anti-inflammatory, reduces anxiety and fatigue.
- Vitamin D - 8,000 IU for one month then reduce to upper limit of 4,000 daily - anxiety and depression are associated with a deficiency.
- Omega 3 fatty acid – a deficiency is associated with depression.
- Magnesium – calming, alkalizing, promotes better sleep.
- Probiotics daily - promote immunity, better digestion and correct pH.
Special Care
For short term or intermittent use, try one or two on their own or in combination and assess.
- Rhodiola - effectively relieves stress and mental fatigue. Helps with depression.
- L-Theanine can elevate levels of GABA, dopamine, and serotonin, which promote relaxation and reduce anxiety
- Holy Basil tea lifts the heaviness of anxiety and promotes a feeling of wellbeing. In India, it is revered as the Mother of all Herbs.
- There are several homeopathic remedies that can help with specific symptoms of anxiety. Ask a staff member to help you select the best remedy.
Additional Suggestions
- Keep all pathways of elimination free of congestion. Dry body brush to open skin pores and encourage lymphatic flow. Take sufficient magnesium and vitamin c to keep bowels moving easily. The cleaner your system the more balanced you will feel.
- Fresh air, sunshine, and pleasurable exercise feel good and relieve stress! Breathe deeply, exhale thoroughly. The lungs are a pathway of elimination.
- Keep a journal to record and honour your feelings. Sometimes simply identifying worries makes them less ominous and more manageable.
- Anxiety is first experienced somewhere in the body. It's our fight-or-flight response activating. Sit quietly and identify where you “feel” anxiety. Let your attention rest on that area and slowly breathe in, hold for a few seconds then breathe out letting it go. With practice you can do this anywhere, anytime.
Remember that you are not alone and make sure to reach out for help if your feelings become too overwhelming. There are resources available to you.
THE WELLNESS ON PURPOSE PROGRAM
Did you know that ‘reducing’ stressors is not always the best answer to managing stress? Because life is unpredictable and stressors can arise from out of nowhere, it’s important to have tools that allow your body to ADAPT during times of stress.
In Pillar 3 of the Wellness on Purpose Program, we focus on different types of stress, the impact of chronic stress on the body, and ways to adapt when experiencing symptoms of stress.
This pillar of the program will be led by wellness experts including a Nutritionist, Registered Social Worker, Massage Therapist, Yoga Teacher, Registered Kinesiologist, and Breathwork Facilitator.
The program is FREE, self-paced, and completely online. Start managing your stress today!
*Please note that this information is not intended to replace the advice of health professionals. Please check with your practitioner and/or pharmacist if you take prescription medications.
*Revised December 2024
Visit a Jo Anne’s Place location today to speak with our knowledgeable staff about your nutrition and supplement needs!
All products mentioned are available in-store.
Carrot ribbon salads are going viral on TikTok again! These went around a few years ago and are making a comeback thanks to creator @cassyeungmoney . Raw carrots are great for immune function, digestive health, and vision - they are packed with antioxidants! See our take on the recipe below:
Looking for a wholesome breakfast, snack, or dessert that's as nourishing as it is delicious? Chia pudding is a true superfood staple. It's easy to prep, endless customizable, and packed with fibre, omega-3s, and plant-based protein. We're sharing 3 flavourful twists on chia pudding: Chocolate, Strawberry Matcha, and Berry Dragonfruit - all are vegan!
When the summer sun is high and you're craving something cool, refreshing, and tangy, this Razzleberry smoothie is the answer! With juicy raspberries, creamy banana and coconut milk, and a splash of zesty lime, it's a vibrant combination of sweet and tart. Plus, chia seeds add a little boost of plant-powered energy!
Many of us can't go a day without caffeine. It has come to the point where a lot of us are reliant on it, so it's probably a good time to do a deep dive into caffeine and find out how healthy/harmful it is. What is Caffeine? Caffeine is a natural stimulant commonly found in tea, coffee, and cacao plants. It stimulates the brain and central nervous system, helping you stay alert and prevents you from feeling tired. How Does it Work? Once consumed, caffeine is absorbed from the gut into the bloodstream. It functions by blocking the effects of adenosine, which is a neurotransmitter that relaxes the brain and makes you drowsy. What Are the Benefits? Improved Brain Function As stated above, caffeine works by blocking the brain-signaling molecule adenosine. This causes an increase in other signaling molecules, such as dopamine and norepinephrine, which in turn, can benefit your mood and brain function. One review reports that after participants ingested 37.5–450 mg of caffeine, they had improved alertness, short-term recall, and reaction time. Metabolism Because of the way it affects the central nervous system, caffeine may increase metabolism by up to 11% and fat burning by up to 13%. In fact, 300 mg of caffeine per day may allow you to burn an extra 79 calories daily. This amount may seem small, but it’s similar to the average yearly weight gain of 2.2 pounds. Exercise Promotion In regards to exercise, caffeine may help the body use more fat as fuel. This can be helpful, as it allows glucose stored in muscles to last longer, which delays the time it takes your muscles to reach exhaustion. It may also improve muscle contractions and help you deal with fatigue better. May Protect Against Heart Disease and Diabetes You may have heard that caffeine raises the risk of heart disease. This is NOT true. Evidence shows a 16–18% lower risk of heart disease in men and women who drink between 1–4 cups of coffee daily. Other studies show that drinking 2–4 cups of coffee or green tea per day is linked to a 14–20% lower risk of stroke. It may also protect against diabetes. A review noted that those who drink the most coffee have up to a 29% lower risk of developing type 2 diabetes. Similarly, those who consume the most caffeine have up to a 30% lower risk. Negative Effects Like all things, there is a limit to the benefits of caffeine. Caffeine consumption is generally considered safe, although habit forming. Generally, about 400 mg of caffeine is considered to be safe. This amounts to 2–4 cups of coffee per day Some side effects of consuming too much caffeine include: anxiety, restlessness, tremors, irregular heartbeat, and trouble sleeping. Too much caffeine may also cause headaches, migraine, and high blood pressure in some individuals. Alternatives If you don't enjoy consuming caffeine or are just looking for ways to increase your energy without it, there are several exercises you can practice: Start With A Snack If a food has a low sugar index, your body will absorb it slower than it would regularly, which doesn't lead to a sudden drop in energy. Try to make it something with a combination of carbohydrates, fats and proteins. Carbs will provide quick energy and the fat and protein will keep you full and stop your body from burning energy too fast. Certain greens like spinach. collard greens or chards can also help you avoid an energy slump. Foods like these are naturally high in fiber, which can aid with glucose absorption and helps your blood sugar levels stay steady. Exercise Exercise, can be a great energy booster, even if it's just a simple walk. When you exercise, the cells in your body indicate that they need more energy. Our bodies are able to rise to the occasion and provide us with more. It can also trigger norepinephrine, which is a chemical in your brain that helps you feel awake and alert. Take a Power Nap A 20-minute nap is the perfect time to get the restorative benefits of the first couple of stages of sleep. Note that you should be careful napping for more than 20 minutes as it can lead to grogginess. Also, avoid napping later in the day as it may disrupt your sleep cycle. Do not rely on naps to make up for a full good night's sleep. Types of Caffeine Different From Coffee Caffeine isn't just in coffee, it's in a whole bunch of other food and drinks as well like: Coca Beans and Chocolate: Just like coffee beans, cocoa beans naturally contain caffeine. This means that all foods containing chocolate have some form of caffeine in them. 100% cocoa chocolate: 240 mg of caffeine — the equivalent of 2.5 cups of regular coffee Bittersweet chocolate (55% cocoa): 124 mg of caffeine Milk chocolate (33% cocoa): 45 mg of caffeine — around the amount of caffeine in a cup of black tea Green Tea: Green tea is a natural source of caffeine, providing about 30–50 mg of caffeine per 8-ounce (240-mL) serving, depending on the age of the leaves used. Gum: Gum is a soft, rubbery substance that has caffeine added to it during production. Some brands can provide up to 50 mg of caffeine. Conclusion Caffeine is not as harmful as you might think and actually has a lot of benefits associated with it. Like all things, it should be used in moderation as too much caffeine can cause side effects like: headaches, migraines and high blood pressure. But if you're feeling tired, you should be fine consuming a little bit of caffeine. It's best to stay alert and awake!
With so many sugars and sweeteners on the market today, choosing the 'right one' can feel overwhelming. From truly natural sweeteners like honey and maple syrup to sugar alcohols and zero-calorie artificial sweeteners (aspartame being the big one), the options on shelves today are seemingly endless - but some come with serious health risks and drawbacks. Whether you're managing your blood sugar, trying to cut down on sugar intake, or simply just want to better understand what you're putting in your body - we're here to help! A high sugar intake is not healthy for our bodies, but let's face it - it is very difficult to cut out sugar entirely. And as studies emerge on the effects of sugar substitutes, we are better understanding the risks associated with many of them. So, when you're looking for a bit of sweet whether its in your coffee or you're reading the ingredients list on a product in the grocery store it is best to be informed. In this post, we'll break down the pros and cons of each category - and some of the most popular kinds in each - so you can make more educated choices and find what's best for you.
With all the talk about different sweeteners lately, we thought we'd go on a deep dive into one of the oldest sweeteners known to human kind-- honey!
June is Men's Health Month and we'd like to take this time to highlight an issue that affects many men: avoiding or ignoring health concerns when they arise.
Family is at the heart of what we do, and how we started. Our founder, Jo Anne, recognized that her children were experiencing food allergies and other health challenges but had few options available in rural Lindsay, Ontario.
Questions about our Bulk Bags? Let's answer some FAQs: “Are the bags compostable or recyclable?” Some of our bulk bags are compostable, some are recyclable. Compostable bags will have the Turtle symbol on the back of the bag 🐢, while recyclable bags have the recycle symbol on the back ♻️ “What is Turtle Films?” We work with Rootree to make our bulk bags, and Turtle Films is the name of their proprietary (but 3rd party tested) compostable material that the bags are made of. “What are the compostable bags made of?” The compostable bags (Turtle Films) are made of 98% certified home compostable materials like wood pulp cellulose, starch blend and other non-GMO plant-based renewable materials. “Do the compostable bags really compost?” Yes! Several of our staff members have put the compostable bags in their home compost bins and saw them break down. It can take them 8-12 months to fully decompose in a home compost bin. “Where do I put the compostable bags?” If you have a home compost bin, that is your best bet. You can place them in your kitchen compost bin collected by the city - however because they resemble plastic, they may not be properly dealt with at the processing facility and could be sent to the landfill. The good news is that if sent to the landfill, they still will not turn into microplastics or release harmful chemicals into the environment. “How long can the compostable bags last?” The compostable bags are designed to last up to 6 months when stored between 15-16 Celsius at low humidity. “What are the recyclable bags made of and how to dispose of them?” The recyclable bags are made of Polyethylene (FDA approved) and incorporates Post-Consumer recycled and Post-Industrial recycled materials. They are recyclable under Code 2 and can be placed in your blue bin. Have any more questions? You can read more about Rootree's Compostable Bags here , and their Recyclable bags here . Or feel free to contact us and we would be happy to answer your questions.
Metabolic flexibility means your body can switch between different types of fuel, like fats and carbohydrates, depending on what’s available or how active you are.