142 – Stress, Anxiety and Insomnia – My Interview with Dr. Michael Murray

Learn Dr. Murray’s recommendations for stress.

Dr. Michael MurrayBrain SupportEveryone has stress. Even happy events are stressful. It is even more challenging if one has anxiety and/or insomnia. It is difficult to be happy and healthy if one is overburdened with stress. If you are anxious and don’t sleep well it is difficult for your body to recharge and remain energetic. There are powerful natural therapies and nutritional supplements that can provide profound benefit. If fact, if you are missing or deficient in some of the key nutrients then you will continue to face challenges. There are many lifestyle factors that you can incorporate such as exercise, diet, positive mental visualization etc that can provide powerful results. While some medications may be useful, medications do not address the other missing elements in your life.

What is Anxiety? (excerpt from DoctorMurray.com)
Anxiety is an unpleasant emotional state ranging from mild unease to intense fear. But while fear is a rational response to a real danger, anxiety usually lacks a clear or realistic cause. Though some anxiety is normal and, in fact, healthy, higher levels of anxiety are not only uncomfortable, they can lead to significant problems.

StressWhat are the Signs and Symptoms of Anxiety?
Anxiety is often accompanied by a variety of symptoms. The most common relate to the chest, such as heart palpitations (awareness of a more forceful or faster heartbeat), throbbing or stabbing pains, a feeling of tightness and inability to take in enough air, and a tendency to sigh or hyperventilate. Anxiety can also cause tension in the back and neck muscles, which often leads to headaches, back pains and muscle spasms. Other symptoms can include excessive sweating, dryness of mouth, dizziness, digestive disturbances, and the constant need to urinate or defecate.

People with anxiety usually have a constant feeling that something bad is going to happen. They may fear that they have a chronic or dangerous illness—a belief that is reinforced by the symptoms of anxiety. Inability to relax may lead to difficulty in getting to sleep and to constant waking through the night.

What Causes Anxiety?
Anxiety can be the result of both physical and psychological factors. For example, extreme stress can definitely trigger anxiety, and so can certain stimulants like caffeine. Anxiety can also be triggered by elevations in blood lactic acid level. Lactic acid is the final product in the breakdown of blood sugar (glucose) when there is a lack of oxygen.

Which Dietary Factors are Important in Anxiety?
There are at least seven nutritional factors that may be responsible for triggering anxiety by raising blood lactic acid levels: caffeine, sugar, deficiency of B vitamins, deficiency of calcium or magnesium, alcohol and food allergies. Simply avoiding caffeine, sugar, alcohol and any foods that trigger allergies, along with boosting B vitamins, calcium and magnesium, can go a long way in relieving anxiety. In fact, cutting out caffeine alone often results in the complete elimination of symptoms. Your diet should also be rich in foods that have higher levels of B vitamins, such as leafy vegetables, whole grains and legumes. Foods high in calcium and magnesium include sea vegetables, sesame seeds, milk and dairy products, and leafy green vegetables.

Anxiety responds quite well to a natural approach, but I have found that without learning how to calm both your mind and body, natural medicines do not work as well. Among the easiest methods to quiet the body and mind are relaxation exercises. Some of the popular techniques are meditation, prayer, progressive relaxation, self-hypnosis and biofeedback. The type of relaxation technique best for each person is totally individual; I have found that audiotape relaxation programs are the most effective at quieting the mind. The important thing is to set aside at least five to 10 minutes each day for whichever technique you choose. (excerpt from DoctorMurray.com.….READ MORE…..



Dr. Murray’s book
This book provides insight into the many causes of unhealthy stress, and explains why the drug approach generally doesn’t work. It gives practical advice and guidance on how to cope with stress naturally, along with tips and strategies for all aspects of stress management, from managing time and relationships to healthy eating, exercise, and achieving a positive attitude. In this book you will learn:

  • What stress is and where it comes fromStress_Anxiety_Insomnia
  • The difference between “good stress” and “bad stress”
  • How to develop positive coping strategies, and avoid unnecessary stress
  • To address the underlying causes of stress instead of just treating the symptoms
  • How to use the positive power of stress to ramp up your passion for living
  • What is keeping you awake, the downside of sleeping pills, and how to improve sleep quality naturally
  • The critical role blood sugar plays in stress, weight gain, and insomnia
  • The negative effects of excess cortisol
  • How to nourish your body and your brain with natural dietary supplements and herbal medicines
  • The key nutrients that can protect against stress and anxiety

About Dr. Michael Murray
Dr. Murray is one of the world’s leading authorities on natural medicine. He has published over 30 books featuring natural approaches to health. His research into the health benefits of proper nutrition is the foundation for a best-selling line of dietary supplements from Natural Factors, where he is Director of Product Development. He is a graduate, former faculty member, and serves on the Board of Regents of Bastyr University in Seattle, Washington.

One of the great myths about natural medicines is that they are not scientific. The fact of the matter is that for most common illnesses there is greater support in the medical literature for a natural approach than there is for drugs or surgery.” Dr. Murray.

Natural Factors

{ 2 comments… read them below or add one }

1 Nearyroth December 9, 2014 at 1:54 am

It is a good topic. I think many people now are facing stress. I was wondering if i could get a PDF file of your book.


2 Steve Lankford December 21, 2014 at 12:21 pm

To get the book go to DoctorMurray.com. Look for the link on right side of the page and follow the directions.


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