Natrual Ways to Reduce Anxiety – Part 1

In my previous post, I shared tips on how to change your lifestyle to boost your fertility.  In this post, I wanted to share some tips on nutrition to boost your fertility based on scientific evidence. 1. Take a multivitamin Women who take a daily multivitamin take 5% less time to conceive than those taking a placebo. 2. Supplementation Take supplementation to correct any nutritional deficiencies.  A study showed that magnesium deficiency is associated with female, infertility, increased miscarriage rates, and increased incidences of premature and low-birth-weight babies.  When magnesium supplements were given for four months to six magnesium deficient women with unexplained infertility, all six conceived within the following eight month and produced healthy babies.  In men, low levels of zinc have been linked to poor sperm quality and infertility. 3. Optimise your diet. Researchers found that an optimal diet for fertility was one with:

• a lower intake of trans fats with a greater intake of monounsaturated fats (found in olive oil, avocados and nuts)
• a lower intake of animal protein with a greater intake of vegatable protein (found in peas, lentils and beans)
• a greater intake of plant-based iron (from sources like whole grains, leafy green vegatables, nuts and seeds)
• a preference for high-fat diary products (like full-fat cheese and milk)

References Czeizel AE, Metneki J, Dudas I 1996 The effect of preconceptional multivitamin supplementatoin on fertility Int J Vitam Nutr Res 66(1):55-8 Howard JM, Davies S,  Hunnisett A 1994 Red cell magnesium and gluthathione peroxidase in infertile women -- effects of oral supplementation with magenesium and selenium Magnes Res Mar;7(1)49-57 Colagar AH, Marzony ET, Chaichi MJ 2009 Zinc levels in seminal plasma are assocaited with sperm quality in fertile and infertile men Nutr Res 29(2):82-8 BV Rossi et al 2014 Modifiable risk factors and infertility: What are the connections? Americal Journal Lifestyle Medincine; 10(4), 220-231

A number of studies have identified that nurses experience a range of symptoms indicative of work related stress including

1. Headaches
2. Shoulder tension
3. Fatigue
4. Muscle and joint pain

All of which can lead to more long term problems or dissatisfaction at work, absenteeism or burn out. An study looked at the "feasibility of chair massage during the work hours of nurses in impatient and out patient settings and its effects on stress-related symptoms".   A total of 38 nurses received a weekly 15 minute chair massage treatment once a week for 10 weeks.  All the nurses were assessed prior to the study at 5 weeks and then at 10 weeks for

• Overall quality of life
• Self-perceived levels of stress
• Anxiety
• Symptoms relating to anxiety

Scored produced by all four measurements showed that compared with prior to intervention, symptoms improved at 5 weeks and improved even further at 10 weeks, with the results were most noticeable in those nurses working longer hours (12 hour shifts).  92 percent of the nurses made positive comments in relation to

• improvements in sleeping
• reduction in pain, stress and tension
• reduction in headaches

78% reported that their overall job satisfaction had improved and 60% showed a willingness to pay for chair massages if they were made available at work. Researchers concluded that "offering chair massages for nurses during work hours, while challenging because of busy schedules reduced stress related symptoms significantly and was highly appreciated by the nurses." Book your chair massage now >> Book Now Reference Engen JE et al (2012) Feasibility and effect of chair massage offered to nurses during working hours on stress related symptoms: A pilot study.  Complementary Therapies in Clinical Practice 18(4): 221-22

Previously, I discussed what carpal tunnel syndrome is and how desk based workers have an increased risk.  So what can you do to help youself:

• Vitamin B6 - Carpal tunnel syndrome has been linked to low levels of vitamin B6, so suplementing with the vitamin may help.  In fact, several trials have found B6 may alleviate the symptoms, even in people who are not deficient in the vitamin.
• Yoga - In one study a yoga based therapy was more effective at easing carpal tunnel syndrome than improving grip strenght than wrist splints or no treatment.
• Acupuncture - In one radomised control trail, acupuncture was just as effective as steriod treatment,and it was also better at reducing sleep disturbance and improving never conduction than the drugs and came with minimal side-effects.

  Reference https://www.ncbi.nlm.nih.gov/pubmed/19590482 https://www.ncbi.nlm.nih.gov/pubmed/15098856 https://apb.tbzmed.ac.ir/Article/APB_571_20130114180051 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1949298/ https://www.ncbi.nlm.nih.gov/pubmed/9820263