Mental Health – Linked Between Stress And Sleep


Lack of sleep may have severe consequences in some circumstances, such as if a person is driving or operating heavy machinery when tired.

The occasional night of poor sleep is unlikely to cause harm, but persistent sleep deprivation can increase the risk of several chronic health conditions.

According to a report by the CDC, people who get less than 7 hours of sleep per night have an increased risk of the following conditions:


heart disease





kidney disease


Stress has many negative connotations, but it is a response that has evolved in humans and animals to allow them to deal with important or dangerous situations.

In humans, stress can cause the central nervous system (CNS) to release hormones, such as adrenaline and cortisol. These hormones raise the heart rate to circulate blood to vital organs and muscles more efficiently, preparing the body to take immediate action if necessary.

This CNS reaction is known as the fight-or-flight response, and it was vital for human survival during the earlier stages of evolution.

Nowadays, issues that are not a threat to survival can trigger the fight-or-flight response. For example, problems at work or relationship difficulties.


It is normal to feel stressed occasionally, but chronic feelings of stress can cause the CNS to maintain a heightened state of arousal for extended periods. Being in this state can severely impact physical and mental health in the long term.

One effect of stress is that it can cause sleep deprivation. Frequently being in a heightened state of alertness can delay the onset of sleep and cause rapid, anxious thoughts to occur at night. Insufficient sleep can then cause further stress.

According to a National Sleep Foundation survey, 43 percent of people aged 13–64 have reported lying awake at night due to stress at least once in the past month.


By lowering their stress levels in the evening before bed, many people could improve the duration and quality of their sleep.

The lifestyle changes below may help reduce stress:


Mindfulness meditation is a relaxation technique that aims to make people more aware of the present moment. The aim is to acknowledge all the thoughts, feelings, and sensations happening within and outside the body without reacting to them.

Research has shown that this technique offers several benefits for mental well-being. A review of 47 trials, which included a total of 3,515 participants, found that mindfulness meditation led to small-to-moderate improvements in anxiety, depression, and stress.

More high-quality research is necessary to determine whether or not mindfulness works as a clinical treatment, but it may be a useful at-home method for people to use.

Practicing mindfulness for 10–30 minutes before going to bed could be an effective method of reducing stress and improving sleep.


Exercise can reduce the symptoms of anxiety and stress.

Physical exercise is a useful tool for improving mental health and well-being, as well as providing physical benefits.

Research suggests that the effects of physical exercise on psychological well-being could make it a suitable treatment for anxiety and stress-related disorders, reducing the need to pursue other treatments.

A review published in 2017 found that physical activity is effective at reducing the symptoms of anxiety and stress.

Further evidence also suggests that exercise has a direct impact on improving the quality of sleep in people over the age of 40 with sleep difficulties.

Engaging in moderate or high-intensity physical exercise, such as a 30-minute run, could help reduce stress levels and improve sleep quality.


The following lifestyle changes may also help some people reduce their stress levels:

adapting to a more healthful diet

lowering caffeine and alcohol intake

avoiding taking work home or checking work emails in the evening

seeking support from friends and family

Reducing stress can be very challenging. It is essential to identify the source of the stress, which is often related to work or a relationship. Although these problems can be difficult and slow to resolve, removing the source of stress is vital to getting better.

Magnesium and Grape seed oil it will help to put you on the right track

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Here are five vital reasons to get more zinc as you age
3. Increase Testosterone: After you turn 30, your testosterone (T) levels can drop by about one percent per year. By the time you’re in your 60s, your levels could be more than 30% lower. But getting enough can help you prevent T loss. One study found that restricting dietary zinc in healthy young men decreased their normal levels of T by almost 30%. That same study shows that older men taking a supplement can increase the amount of T in their blood by 50%. And this was without any changes to their normal diet, exercise routine, or lifestyle.

4. Build Stronger Bones in Women: Men aren’t the only ones who can benefit from taking zinc. Women may need it even more. Zinc helps prevent bone disease. Women with osteoporosis usually have lower levels of zinc. One study found that postmenopausal women taking a supplement helped slow their bone loss by 66%. Even more impressive is what happens when they added zinc to calcium, manganese, and copper supplementation. It helped these women increase their bone mineral density by 28% in two years.

5. Prevent Heart Disease: One study found that low levels of zinc can increase heart event risk by almost 40% in people with type 2 diabetes. Even if you take diabetes out of the picture, zinc is can still support your heart health. It helps regulate heartbeat and function. Depriving your heart of zinc can put you at risk for heart disease—or worse.

Getting enough of this important mineral can have tremendous benefits for your overall health—especially as you age. 
The best way to give your body the zinc it needs is through your diet. Oysters pack a huge dose. You’ll also get it from grass-fed beef, spinach, asparagus, pumpkin seeds, and shiitake mushrooms. In addition, you can find a quality, food-derived supplement in health food stores and online.

Here's what you need: Liquid Ionic Zinc 60 mg / 2 oz

You may need potassium even if you don't have high blood pressure

I've talked a lot about potassium in the past. It's a powerful nutrient for lowering your high blood pressure. With that, it can help lower your risk for heart attack and stroke. However, not everyone has high blood pressure. But they still may need to take potassium.

Researchers recently found something very interesting about postmenopausal women. These researchers looked at 90,137 postmenopausal women, ranging in ages from 50 to 79, over an average of 11 years. That's a big study.

During the study, they evaluated the women's potassium intake and recorded instances of stroke or death. None of the women had experienced a stroke prior to the study, and they consumed an average of 2,611 mg per day of potassium from food, rather than from supplements.

They found that those who did not have high blood pressure but ate high-potassium foods were less likely to have strokes and die than women on a low-potassium diet.

They also found that the mineral all by itself has benefits for those with high blood pressure. But a bigger impact was on their risk of hypertension-related death from a heart attack. It significantly reduced their risk.

How about stroke? Did it help there?
Absolutely! It reduced their risk of having a stroke - and the more they got in their diet, the better. Those who had the highest levels of potassium intake were 12% less likely to have any type of stroke. They also were 16% less likely to experience an ischemic stroke and 10% less likely to die than those with the lowest levels.

What's interesting is that these benefits increased when women with high potassium intake did not have hypertension. In fact, they were 21% less likely to have a stroke in general and 27% less likely to have an ischemic stroke than the women with low potassium levels. This means it's far better to take potassium before you develop high blood pressure.

According to the U.S. Department of Agriculture, women need to eat at least 4,700 mg of potassium every day. The study's senior author Dr. Sylvia Wassertheil-Smoller said: "Only 2.8% of women in our study met or exceeded this level. The World Health Organization's daily potassium recommendation for women is lower, at 3,510 mg or more. Still, only 16.6% of women we studied met or exceeded that."

That means most of us, including men, are not getting enough potassium.
It's best to get the vast majority of your potassium from your diet. You can get too much potassium, which can negatively affect your heart. This means eating bananas, potatoes that aren't fried, and other fruits and veggies.

If you're deficient in potassium, talk to your doctor about taking high-dose supplements. Most medical advice suggests not taking more than 99 mg per day. But if you're deficient, you can safely take 600-1,200 mg to boost your levels. But you may not need to take this amount indefinitely. Once you get your levels up, talk to your doctor about reducing your daily dose.

If you already have high blood pressure, and potassium doesn't bring it down, I'll show you another great way to lower your blood pressure.
Here's what you need: Cell food original

4 Natural Antibiotics You Can Use Right Now

#1 Manuka Honey

Honey is delicious on toast or in a smoothie yet…did you know it also  works as an antibiotic? Look for manuka grade honey  from ancient times. Its history of use includes helping to relieve a number of health problems including allergies and sinusitis, sore throats, inflammatory bowel disease, tooth decay & gingivitis, and also boost immunity and promote sleep.
A Study by New Zealand University of Waikato  found that manuka honey actually contains more antibiotic enzymes than regular honey.
A 2008 study by the Infectious Diseases Society of America shows it can work against bugs that have developed resistance to regular antibiotics.

#2 Garlic

Garlic doesn’t just make bland-tasting stir fries, supos or even steak taste delicious. It  also works as a potent antibiotic helping with jock itch, stomach cancer, and athlete’s foot.
Research shows that the risk of developing colon and rectal cancer could be slashed considerably by consuming garlic.
Michelle H. Loy and Richard S. Rivlin MD showed that that garlic possesses anti-thrombosis and antioxidant properties. That means it may be useful in mitigating  health problems that come with increased free radicals in the body... conditions such as Alzheimer’s and heart disease.

#3 Raw Apple Cider Vinegar (ACV)

Apple cider vinegar is a miracle and I use it every day!  
It exhibits antibacterial, antifungal and antiviral characteristics which are effective  for acne, dandruff, candida, sore throat, flu, and ear infections. ACV also helps dissolve kidney stones and by optimizing the blood’s interaction with insulin and helps with type 2 diabetes.

#4 Oregano Oil Extract

Oregano oil extract may be the least unknown medical miracle. The oil displays antimicrobial, antibacterial, antiparasitic, antiviral, and anti-fungal properties.
A report by the United States Department of Agriculture discussed the germ-fighting properties of the oil and said it could be effective against salmonella and E. coli.
Oregano oil extract has also shown some incredible other properties like- speeding up wound healing; easing respiratory and digestive problems, and helping with the common cold.
Here's what you need: Grape Seed Oil

Here's 3 tricks to manage your diabetes that your doctor won't tell you:

1. Eat More Fat
You read that right. Eat more fat.
That's because fat helps your body absorb insulin. That means the more fat you eat, the easier it'll be to manage your blood sugar.
But here's the kicker: It's got to be the right type of fat.
You're looking for Unsaturated Omega-3 Fat.
Here's some great sources:
Eggs (Any eggs labeled "enriched" have plenty of omega-3)
Grass-fed beef (There's lots of omega-3 in the grass)

2. Do Some Pushups...
Or any kind of strength exercises.
All the cardio your doctor tells you to do will increase your insulin absorption a little, but to really keep your body regulated you've got to get your entire body moving.
The best way to do that is any exercise that focuses on strength.
You want to avoid straining yourself, but make a habit of doing a few pushups every day, throw in some body squats, and soon you'll be taking tighter control of your blood sugar.
Not to mention it'll get rid of stress, and give you plenty of energy.

3. Relax
Laying back and keeping cool are vital to regulating your blood sugar. Stress causes physical distress on the body which affects blood glucose levels.
Not to mention, when you're stressed out it's easy to overeat, which obviously wreaks havoc on your blood sugar.
For easy relaxation, try out simple meditation or breathing exercises.
These tricks will help, but...
If You Want to REVERSE your Type 2 Diabetes and not worry about your blood sugar again.
Here's what you need: DIABEREX

5 Simple Ways to Eliminate Spider Veins for Good

Spider veins aren’t just a cosmetic issue. They’re a smaller type of varicose veins. Having them could indicate poor circulation... And that means nutrients could take longer to get where you need them most. It can also bring on even more embarrassing problems… Like erectile dysfunction. But there are simple solutions that can help.

Here are five natural ways to get rid of spider veins.

1. Use This Extract for Elastic Veins

It does more than fight high blood pressure… Grape seed oil extract (GSE) also contains oligomeric proanthocyanidin complexes. These compounds reduce vein leakage. This is what causes these damaged veins to show through your skin.

Studies also show GSE reduces chronic venous insufficiency (CVI). It’s a condition that can cause varicose veins. GSE protects the endothelial cell membranes—and improves elasticity within blood vessels. In other words…it prevents and repairs damage to your veins so they can work properly.

You’ll want to take it in capsule form—or as a concentrated liquid—to get the most benefit.

2. Find the Strange Seed That’s Safer Than Surgery

Another seed extract you can take comes from horse chestnuts… You may know them as buckeyes. Horse chestnut seed extract (HCSE) could be the most effective natural treatment for varicose veins...and other symptoms of CVI.

HCSE contains bioflavonoids that restore elasticity to weakened veins... Just like grape seed extract. But there’s even more research behind this one. A systematic review of studies from the Cochrane Database found it is “effective and safe as a symptomatic short-term treatment for CVI.” This is less risky—and costly—than surgery. Remember…spider veins are a symptom of CVI.

You can use this extract orally or topically. Just don’t try to prepare your own raw formulations. Buckeyes contain esculin... It’s a harmful toxin. You need to remove it before the extract is safe to use.

3. Eat These Inflammation-Slaying Fats

Eating more omega-3 fatty acids may be the easiest way to help ward off spider veins. You already know they decrease inflammation. This alone may help shrink bulging veins. And there’s another factor to consider…

One of the symptoms of an omega-3 deficiency is poor circulation. This is because omega-3s thin your blood. This helps improve blood flow. It also helps get important nutrients where they need to go. These fats can even build stronger vein walls.

You know wild caught salmon, pastured eggs, and raw walnuts are some of the best natural sources of these fatty acids. If you’re going to supplement, aim for at least a gram of quality fish oil—from liquid or soft gels—each day.

4. Take This Ayurvedic Double-Threat

Ayurvedic medicine uses gotu kola for treating everything from memory to asthma to skin conditions. Its chemical makeup allows it to help erase spider veins too.

Gotu kola contains triterpenic fraction of Centella asiatica (TTFCA). It’s a compound that helps your body produce collagen and elastin. These are two types of connective tissue your veins need to stay strong. Having stronger veins lowers your risk of developing spider veins. It also improves blood flow. This helps remove the spider veins you already have—and can prevent new ones from popping up.

Gotu kola can be taken in capsule or powder form. You can even enjoy it as a tea.

5. Apply Shakespeare’s Favorite Poison

Arnica is a homeopathic remedy for bruises. You may know it by the name Wolf’s Bane… It was one of Shakespeare’s favorite poisons. But it may also help eliminate your spider veins. Arnica decreases inflammation and boosts circulation. Chinese healers have used it to treat heart palpitations and high blood pressure.

Your best bet is to use it as a topical gel or cream. You can also find it in pill form... But too much arnica can be dangerous. Less is more in this case. Most homeopathic preparations are low enough to be safe.

Forget injecting dangerous chemicals into your veins... Or zapping them with hot lasers. Try these natural remedies instead. Using them could mean fewer spider veins—and preventing new ones…even improving your circulation. You can find them in most health food stores or online.

5 Critical Keys EVERY Woman Must Know to KILL Cellulite

5 Keys to End Cellulite
Key # 1: You cannot get rid of it by rubbing a phony lotion or “special” cream on your trouble zones and problem spots. So stop wasting so much money on them.

Despite the fact that there are dozens of supposed ‘cellulite reduction creams’ on the market, there is no possible way for any one of them, no matter how expensive, to get rid of your cellulite. Cellulite is not a skin problem. It’s an underlying structural issue, that can only be corrected by reversing the hidden cause beneath your “cellulite” trouble spots.
butt belly thigh cellulite reversal
Trouble-Zones FIXED
Since the mushy dimples and saggy shadows are a superficial symptom of a problem below the surface; it’s impossible for the creams, lotions or gels to have any physiological impact on the issue…
“You won’t find a cellulite cure in cosmetic products or procedures… The more (________________) you create, the less of a problem it becomes.” — Dr. Jeffrey Sklar, assistant clinical professor of dermatology at Columbia University in New York City, New York

Key # 2: Risky and expensive ‘medi-spa treatments’ can only reduce your bank account – not your cellulite problems. And there are many consumer reports about women being seriously scarred or injured as well.
Risky surgery for nonexistent cellulite a dangerous costly choice
a risky, costly and unnecessary option
So avoid these, no matter how much they are hyped-up or how hard they may be pushed on you.
Painful, dangerous and uncomfortable services ranging from endermologie to body-wrapping have been proven to be totally ineffective when it comes to treating cellulite. However, advertising and marketing loopholes allow these services to be cleverly marketed to desperate women who are at wits end with the unattractive dimples and shadows on the lower-body problem areas.
We’ve heard from 3 former “beauty-spa” technicians over the last 7 years who were bold enough to tell us about how they were trained to lie to the women customers about “cellulite” and how to string them on for months and months of expensive treatments (promising the results will “eventually come”), fully knowing that what they are doing CANNOT get rid of “cellulite”, and also endanger their unsuspecting customers, while costing them lots of hard-earned money. [*3]

You can avoid that from here forward though…

Key # 3: The unattractive dimples, shadows and saggy ripples known as cellulite are not ‘genetic’ and you are NOT stuck with them forever.
So, do NOT believe this myth or it will block you from getting rid of your cellulite.
4 Main Cellulite Problem Areas
These two ridiculous myths are often passed around by ‘neighborhood know-it-alls’ – and many women actually believe these 2 myths – especially if they haven’t found the right way to get rid of the cellulite.
Yes – it’s common to see a mother and daughter, both with the lower-body “orange peel” look, BUT this doesn’t mean cellulite is genetic – it simply means both women have not found a way to lift, tone and firm the muscle layers under the dimpled, saggy skin layers on the surface.
“With the right plan, you can reduce cellulite and make your lower body smoother and firmer… When we put 16 women ages 26 to 66 on a program for 8 weeks, all of them reported less cellulite in their lower body. And 70 percent of them reported a lot less.”

— Dr. Wayne L. Westcott, PhD., Prevention advisor

Key # 4: You can get rid of cellulite, regardless of your age – or when you began to notice it. So don’t let anyone else tell you otherwise:
Since cellulite is a structural issue (atrophied muscle layer) – it can be corrected with simple and unique toning movements which target these areas.
Dimple and shadow effect of cellulite compared to smoothly toned skin
These gentle moves can be followed by any woman, regardless of her age. And it doesn’t matter if the cellulite started in the early teen years – or after pregnancy – or after menopause – it’s still a structural issue that results from mushy, un-toned muscles underneath the saggy, dimpled, shadowy skin.
“You won’t find a cellulite cure in cosmetic products or procedures… The more muscle-tone you create, the less of a problem it becomes.”

— Dr. Jeffrey Sklar, assistant clinical professor of dermatology at Columbia University in New York City, New York

Key # 5: The only proven way to permanently get rid of the dimples and shadows of cellulite is through a series of simple, yet specifically targeted lower-body movements – which properly stimulate the muscle layers of the legs, buns, hips, belly and thighs:
Back View of Female Lower-Body Muscles Under Skin
These unique movements focus on lifting, shaping and toning the muscle layers so they gently push outward against the skin – to bring back the smooth, tight, lifted and sexy appearance.
This is how regular women reverse the cause of cellulite… AND, if there happens to be any excess fat in those zones – it will be burned off as fuel by the muscles. This bonus of losing any unhealthy excess body-fat is nice because it reveals a great body and it works wonders for your health profile.

BUT you won’t learn about these unique slow-tempo movements in the gym or your local health club. Because…

1 – These body movements are NOT done with typical weights and machine type exercises. Most regular instructors don’t even know about this type of targeted cellulite-killing method.
2 – These muscle-stimulating movements can be done right at home, in total privacy.
3 – The female lower-body has over 90 muscles:
90 muscles in lower body
90 muscles in female lower body
Picture those 90 muscles BENEATH your skin’s surface in your legs, butt, hips, belly, midriff and thigh zones. That’s where the magic happens in regards to true and visible improvements in the trouble-spots and problem-areas…
These are simple, unique moves you can start doing today, right in the privacy of your own home. And if you start this type of targeted muscle stimulation method today – you will start feeling results within 2 weeks and seeing results within 3 to 4 weeks.

cellulite gets worse if neglected

EXTRA TIP – # 6: The Dimples, Ripples and Shadows of Cellulite Get Worse if They Are Not Taken Care of Properly. And the worse it gets, the harder it is to reverse.

So, follow the tips to avoid further frustration, disgust and anger. It’s your body so just do the right thing for it.

5 Natural Ways to Ease Your Allergies It's a fact...

Allergy meds—even if they didn't have dangerous side effects—won't ever work. They don't get to the root of the problem. Allergies are a sign your body is attacking itself. And it's usually in several different ways.
Treating your allergies before your body goes into attack mode makes more sense. Here are five ways to defend your body as allergy season kicks off.

1. Quercetin: This antioxidant lowers inflammation. Quercetin also stops immune cells from releasing histamines. They cause the inflammation that leads to allergic reactions. And taking it doesn't make you drowsy or cause memory gaps like some allergy medications.
You'll find it in apples, citrus fruits, onions, and tea. You can also take it as supplement in pill form or as a liquid extract for temporary relief of allergy symptoms.

2. Beta Glucans: They're a type of sugar that comes from cell walls of yeast, algae, fungi, and plants. Beta glucans activate your macrophages. These are the immune cells that fight off germs and tell other cells to help defend your body. But not all beta glucans work the same.
One study on beta 1, 3/1, 6 glucan found that it reduces total allergy symptoms by 28 percent. And any symptoms subjects still experienced were over 50 percent less severe. But unless you feel like eating brewer's yeast all day long, your best bet is to get it as a supplement.

3. Vitamin D3: The sunshine vitamin fights off bacteria that cause your allergies in the first place. Taking just 4,000 IU of vitamin D3 can improve your allergy symptoms by 30 percent in just a week. And if you stick with it, you could see a 70 percent improvement after four months.
You can get vitamin D3 from being out in the sun. Eating wild-caught salmon and mushrooms will also provide you with it. But for allergies, find a 4,000 IU supplement that comes from a quality, natural source. You shouldn't have any trouble finding a good one online, so leave the drugstore vitamins on the shelf. 

4. Probiotics: Your gut is one of your body's best defenses against invading bacteria. Just look at H. pylori. Roughly 70 percent of people with autoimmune symptoms—like allergies—have it. Probiotics can prevent these bacteria from turning your immune system against itself. And if you already have the infection, probiotics can help ease the inflammation.
You can support your gut by eating synbiotics. These contain the good bacteria that help fight off harmful germs. But it also contains the food that fuels the good bacteria. Asparagus, onions, and artichokes are symbiotic foods. You can also take a probiotic supplement. Just make sure to find one that gives you at least 1 billion live colony forming units (CFUs) per serving.

5. Stinging Nettle: Despite its strange name, stinging nettle stops your body from producing the histamine that causes inflammation. It also interferes with the way your body sends and receives pain signals. 
Stinging nettle isn't something you can eat on its own—or even add to a dish. But you can find its extract as a supplement. It's also available as a tea. It's a satisfying way to help ease your allergy symptoms while getting the antioxidant benefits from the tea.

Don't just treat your allergy symptoms when they pop up. By that point, your body is on the attack and you're feeling miserable. Stop them from coming on the first place. These natural solutions will help keep you from tissue to tissue, and without having to take dangerous allergy drugs.
Amazonas Natural Treatments 

Psychological Services now available to the greater Toronto area:

Grace Labao-Martins is licensed with the College of Psychologists of Ontario, both in School Psychology and Counselling Psychology. She obtained her Master’s Degree in Counselling Psychology at the Adler School of Professional Psychology – Chicago, Illinois, and her Honours Bachelor of Science degree at the University of Toronto.

She is licensed to provide individual counselling to children, adolescents, and adults, as well as family counselling. She also provides comprehensive psychological and educational assessments, and psychological consultations to address emotional, learning, social, behavioural, and mental health concerns. Grace has a passion for working with children and youth and has worked at the Toronto Catholic District School Board for the past 11 years, and continues to provide psychological services to students of all ages at the school board to determine possible learning disabilities, intellectual disability, behaviour disorders i.e. Attention Deficit Hyperactivity Disorder, Autism, etc. She also provides counselling to address emotional and mental health concerns such as depression, anxiety, bereavement, anger, low self-esteem, parental divorce etc.   In addition, Grace offers psychological services in both English and Portuguese. She is a member in good standing with the College of Psychologists of Ontario, and the Ontario Association of Psychological Associates.

For an appointment


It is estimated that 1 in 5 individuals suffer from a mental illness.  Mental illness affects people of all ages, income and education levels, and cultures.  Twenty percent of Canadians will personally experience a mental illness in their lifetime.  Mental illness also indirectly affects all Canadians at some time either through an ill family member, a friend, or colleague.  It is estimated that 10-20% of Canadian youth are affected by a mental illness; the single most disabling group of disorders worldwide. 

For every 6 individuals struggling with mental illness only 1 in every 6 receive treatment.  This tells us that there are many children, adolescents and adults suffering in silence.  Many do not seek treatment in fear of what family members and/or friends may say or think about them.  Stigma attached to mental illnesses creates a serious barrier to diagnosis, treatment, and acceptance in the community.  It is vital that we talk about mental illness in the same way we do about any medical condition, in order to stop this stigma, to encourage those who are suffering to feel comfortable enough to communicate their pain.

Suicide is one of the leading causes of death in both males and females from adolescence to middle age.  It accounts for 24% of all deaths among 15 to 24 year olds and 16% among 25 to 44 year olds; the majority struggling with mental illness i.e. depression.  Suicide is the second most common cause of death in adolescents; the first being accidental death.

Early intervention/treatment is key to managing the disorder and preventing further disability. Mental illnesses can be treated effectively, allowing individuals to return to their daily activities.  It is estimated that 75 to 80 percent of individuals who do not receive treatment will go on to develop a second and third mental illness; hence, the importance of early intervention.  The number one mental health illness suffered is anxiety, approximately 8 to 11 percent of the population.  The second most common mental disorder is depression, affected approximately 7 to 8 percent of the population. Just as heart, liver, lung, and kidney disease etc., require treatment, so does anxiety, depression, and all other mental illnesses. 

Additionally, any individuals resort to unhealthy means to address their symptoms such as drugs, alcohol, and self-harming behaviours, which only worsens the situation.  A young teenager states it well as she described her depression as “every step of every day hurts”. 

Research reports that genetic, biological, personality and environmental influences are causal factors of mental illnesses.  It is believed that mental illness is on the rise given the increasing number of stressors in our daily lives, in addition to biological and genetic factors. An astounding 3.2 million Canadians between the ages of 12 to 19 are at risk for developing depression.  Hence, we can all do our part to stop the stigma attached to mental illness, in order to reassure individuals to seek treatment and live healthier lives.

If you or loved ones have any concerns of a mental health nature, it is best to consult with your family practitioner or a mental health professional to rule out the possibility of any mental illness, and commence treatment if needed.

By: Grace Labao-Martins, M.A., C. Psych. Assoc.

                                    Back To Balance 100 capsules(500mg) can help you 


      The prevalence of anxiety increases; it is estimated that approximately 10 to 12% of the population suffer from one of the anxiety disorders.  There are eight anxiety disorders with Social Anxiety Disorder being the most common one suffered.  The other anxiety disorders include: Separation Anxiety Disorder, Specific Phobia, Generalized Anxiety Disorder, Panic Disorder, Agoraphobia, Selective Mutism, and Substance/Medication-Induced Anxiety Disorder. 

Is all anxiety unhealthy? No, anxiety is a normal reaction to many stressful, new, or threatening situations or to uncertainties in life.  Normal anxiety is a good thing in that it prepares your body to handle a situation that may be more stressful or require more concentration, and prepares our body for action.  Anxiety triggers our innate Fight or Flight response in order to allow us to react to potentially harmful or threatening situations for our safety. Additionally, normal anxiety does not impair our ability to function on a daily basis.  Contrary to this, Anxiety Disorders result from excessive, inappropriate feelings of anxiety that come from excessive fearful/worried thoughts, which are so severe that they cause clinically significant distress or impairment in social, academic, occupational, or other important areas of functioning.

      Signs and symptoms of an anxiety disorder include: avoidant behaviours, constant worrying, muscle tension, restlessness, physical symptoms, disturbed sleep, difficulty concentrating, panic attacks, fatigue, irritability, withdrawal from activities, extreme need for reassurance, hypervigilance, clingy behaviour etc.  It is imperative that individuals struggling with anxiety seek the help of a mental health professional to prevent the intensity or increase of symptoms which result in a greater decrease in one’s ability to function.  Individuals suffering from anxiety may turn to unhealthy ways to coping, such as by self-medicating with alcohol or drugs etc. Rather, avoid seeking unhealthy escapes with positive thoughts, helpful coping strategies, and a change in behaviours i.e. confronting fears.

      Concurrent problems increase the risk of developing anxiety disorders such as depression, substance abuse/dependence, trauma, disabilities, a medical illness etc. 

      Treatment options to address anxiety include individual, group, and/or family counselling/therapy.  Various types of therapy are used such as Cognitive Behavioural Therapy which targets ones worried and fearful thoughts, and teaches healthy coping strategies, and a positive coping attitude versus helplessness or hopelessness.  Behaviour Therapy is also offered which addresses the avoidant behaviours.  Coping techniques are taught such as relaxation breathing exercises, muscle relaxation exercises, meditation, positive self-talk, and successful guided imagery.  Medication may also be offered depending on the extent of one’s ability to function on a daily basis.  The literature reports a combination of both therapy and medication has shown the best results for individuals suffering from anxiety.

      If there are any concerns of possible symptoms of anxiety, consult with your family doctor who can help you get connected to a mental health profession.  Learn more about anxiety; the following are helpful resources: Anxiety Disorders Association of Canada; Canadian Mental Health Association (CMHA); Canadian Network for Mood and Anxiety Disorders; Anxiety Disorders Association of Ontario; Centre for Addiction and Mental Health (CAMH);;

Grace Labao-Martins, M.A., C. Psych. Assoc.

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