Karen's Newsletter

Welcome to the May edition. This month we re-visit the topic of building resilience by boosting mental and physical energy. In practical terms, robust energy levels depend upon correct breathing patterns, the quality and types of foods we eat, the quantity and quality of our sleep and our level of fitness. In this issue we will focus on breathing patterns, including the advantages of attending to persistent snoring, and good eating practices.

1. Reduced breathing: An antidote to stress

Anxiety and anger prompt rapid, shallow upper chest breathing. Such breathing reduces our energy and impedes our ability to restore and maintain mental and emotional equilibrium. The result can be a cycle that reinforces itself, which explains why one of the simplest antidotes to stress, anxiety and anger is to take slow, rhythmic, diaphragmatic breaths. Developing a practice of reduced breathing fortifies against these negative emotions.

From the point of view of quickly restoring calm and clarity in a stressful situation, here are two more breathing techniques you may wish to experiment with. The first involves extending the exhalation:

• Breathe in for a slow count of three
• Breathe out for a slow count of six
• Repeat

This next technique is called Square Breathing:

• Breathe in for a slow count of three
• Hold for three
• Breathe out for a slow count of three
• Hold for three
• Repeat

Adjust the count to suit your oxygen requirements. Always breathe through your nose. Avoid breathing deeply, and instead take as much air as you need.

Given that breathing is something that we rarely, if ever, think about, how can you remind yourself to breathe slowly and rhythmically from your diaphragm?

2. Snoring is not just a bad noise

Snoring and sleep apnoea compromise physical and mental energy stores, and are responsible for a host of ailments. This was the case for Fergus McPherson. He was diagnosed in 1994 at the age of 48 with obstructive sleep apnoea. He was living in Canberra at the time. He had been a very heavy snorer for over 20 years, had gained weight, and was also suffering from fainting, fatigue, and poor concentration.

“I was recommended to have laser surgery on my throat for the snoring and the apnoea due to the fact that the CPAP (Continuous Positive Airway Pressure machine used to treat apnoea) can be noisier than natural snoring. However I was not guaranteed that this was a permanent solution as in 50% of cases, regrowth occurs and further surgery may be needed. And the surgery would not have helped the windpipe collapses of up to 85%”

Fergus commenced breathing training with Buteyko breathing specialist, Tess Graham in November 1994. From the second day of the course he noted improved sleep and that the snoring had ceased. No further apnoea was observed. His stamina noticeably increased. Nine months later he had a repeat sleep study done and no evidence of apnoea was found. “The Buteyko Method offers a safe, cost effective way of treating the cause of sleep apnoea. I am more than happy to recommend this technique”.

If you would like more information, or would like to book in for an assessment, call Tess on 02 6232 5222.

Do you snore? What are the consequences? What are you able to do about it? What does your partner want you to do about it?

3. Low GI foods for sustained energy

Another critical source of physical and mental energy in our lives comes from the foods we eat. Our aim should be to sustain a steady source of energy throughout the day. Most of us know the feeling of being hungry and its impact on mood, performance and effectiveness. Chronic overeating on the other hand leads to weight gain, depletes energy levels and also affects performance and effectiveness.

Eating energy rich foods in the form of low-fat proteins and complex carbohydrates such as vegetables and whole grains have benefits including weight loss, looking better, feeling better and improving health and performance.

Eat foods that are low on the glycemic index. The glycemic index measures the speed with which sugar from carbohydrates is released into the bloodstream. A slower release provides a steadier source of energy, enabling focus and concentration, and keeping moods stable. The low glycemic breakfast foods that provide the highest energy and longest lasting source of energy, for example, include whole grains such as traditional oats and brown rice, and low-glycemic fruits such as strawberries, pears, apples, peaches, apricots, grapefruits and nectarines.

By contrast, high glycemic foods such as toast or muffins or highly processed, sugary cereals spike energy for short periods but can prompt a crash in as few as thirty minutes. Even a breakfast traditionally viewed as healthy – orange juice, toast and coffee – is very high on the glycemic index and therefore a poor source of sustaining energy.

The frequency with which we eat also influences our capacity to sustain concentration, effectiveness and performance. Eating five to six low GI, highly nutritious “meals” (a meal can be as little as an apple or a tub of yoghurt) ensures a steady resupply of energy that sustains energy.

Sustained effectiveness and performance depends not just on eating at regular intervals but also eating only as much as you need to drive your energy for the next two to three hours.

Low GI Breakfast Tips

• Bircher Muesli: Traditional oats and some dried apple, apricot and pear soaked overnight in your favourite juice and served the next morning with LSA (linseed, sunflower seeds and almond mix) and yoghurt.
• Porridge made with traditional oats and served with banana and nuts.
• Brown rice porridge with hydrated dried fruit, LSA and yoghurt.
• Burgen soy and linseed or honey and oat bran toast (low GI) and baked beans.
• Scrambled eggs with dill and smoked salmon.
• Cheese omelette.
• Protein fruit whip made with blueberries and raspberries.

What did you eat for breakfast this morning? Do you need to make changes to your breakfasts? Could you add some low GI fruits to your breakfast?

4. Deep Relaxation CD

This relaxation induction CD will help you to systematically relax every muscle from the top of your head to the tips of your toes. It also includes a rapid relaxation induction. Deep Relaxation runs for 15 minutes

I recommend that you don't listen to it while driving or operating heavy machinery.

Normal retail price $39. Great idea for a gift.

Have you found this newsletter useful?

Do you have any suggestions for topics to be covered?

Any questions?

Upcoming course dates for Towards Health, Performance and Wellbeing

1, 20 June 2005

Coming soon! – Towards Health, Performance and Wellbeing – Putting It Into Practice, a six week program of three hour seminars.

Karen St Clair Is a practicing psychotherapist-nutritional therapist, and the founder of Canberra Stress Management - Canberra's first specialised stress management service, catering to the needs of the public and private sectors. She is an author, a nationally accredited trainer, and has worked with people as a trainer and a therapist in the areas of health and wellbeing since 1987.

If you do not wish to receive these newsletters, send us an email here with "unsubscribe: Karen St. Clair" in the subject line.