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Simple Exercises to Reduce Stress and Anxiety During the Holiday Season

December 4, 2016


Are you ready for some exercise for stress and anxiety relief?

If you feel stressed out, feel burned out, irritated and anxious or  stressed-out-woman

suffer from stress headaches, you are not alone!

I would like to share with you these three simple exercises to help you to relax and get rid of stress headaches.

1. Try this breathing exercise and incorporate it into your daily routine:

Every hour, or even more frequently if possible, close your eyes and breath deeply for a minute.

Try to focus on nothing but your breathing.  Feel your abdomen go in and out as air enters and leaves the deepest corners of your lungs.

This simple exercise has a powerful effect on your autonomic nervous system, promotes relaxation and emotional balance.

2. With your thumb and index finger, gently pull down and out along the edge of your lobe starting at mid-ear, working your way down to the bottom to activate more than hundred acupressure points each ear has. it helps release endorphins to reduce your anxiety.

3. Squeeze the groove between the thumb and index finger of your left hand with the thumb and index finger of your right hand for a minute just when you feel your stress headache is coming. Switch hands and repeat the exercise.

Let us be stress smart if we want to feel and look fabulous all year around, shall we?

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach, Counselor and Relationship Expert

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Serotonin Boosting Foods to Reduce Stress & Prevent Headaches

August 15, 2013


I would like to share with you serotonin boosting foods to reduce stress and prevent headaches and migraines.

If you do research for factors that trigger headaches and migraines, you will find a familiar list:

Anger = stress + emotions + diet find-headache-relief-reduce-headache-triggers-with-natural-serotonin-foods

Noise = environmental stress

Anxiety = stress + emotions + diet

Sleep disruption = stress +diet

Chemicals + medications= environmental stress

Hormone fluctuations = stress + diet + emotions

Hunger = diet + dehydration + stress

Lifestyle = sleep + stress + diet + physical activity level

Diet = dehydration + stress + diet

Hormones = stress + diet + physical activity level

Sex = hormones + stress

Weight = hormones + diet + stress

As you can see, stress, stress and stress are the top 3 migraine and headache triggers.

If you have to much stress you probably exhibit one or more of the following symptoms:

  • Insomnia
  • Irritability
  • Impatience
  • Inability to concentrate
  • Anxiety
  • Depression
  • Problem Sleeping

Do you see the connection?  If you you can find good stress reducers, you may help get rid of your depression, anxiety, irritability, impatience, impulsiveness, and/or insomnia symptoms, which in turn may help you eliminate your headache triggers and, thus, heal your headache or migraine.

All the symptoms above can be caused by low levels of tryptophan (an amino acid our body cannot produce).

Studies indicate that people with low level of tryptophan can suffer from seasonal depression, fatigue and insomnia.

But for us to be able to process tryptophan we need to to have sufficient level of serotonin in our body, (a neurotransmitter that helps the body regulate appetite, sleep patterns, and mood, in other words, to deal with stress.)

Tryptophan rich food sources that act as serotonin boosters, include:

Spirulina, spinach, soy foods, salmon, bananas, potatoes, almonds and other nuts, sesame seeds, sunflower seeds, avocados, beans and legumes, dates, cheese, eggs; (if you eat meat: turkey, beef chicken, pork);

If you eat healthy but have don’t absorb what you eat, your healthy diet won’t do any good.  To increase your tryptophan absorption, incorporate more sources of healthy carbohydrates such as fruits and vegetables, grains, beans, nuts and seeds.

To decrease your low serotonin symptoms you can also use natural serotonin foods rich in B vitamins, Calcium, Magnesium and Omega-3 essential fatty acids.

B vitamins:

fish, peanuts, peas, broccoli, prunes, raisins, oatmeal, avocados, asparagus, bananas, spinach, walnuts, sunflower seeds, broccoli, brussel sprouts, mushrooms, brown rice, cabbage, cantaloupe, salmon, seafood, sea vegetables, yogurt, whole grains and nuts.


almonds, apples, apricots, avocados, brown rice, garlic, leafy vegetables, grapefruit, cantaloupe, sesame seeds, spinach, salmon.


dark green leafy vegetables (collard greens, mustard greens, arugula, dandelion greens, Romaine lettuce, spinach); cruciferous vegetables ( broccoli, cauliflower, cabbage, Brussel sprouts, kale, collard greens, bok choy, radish , daikon, wasabi, horseradish; fish with bones, almonds, sunflower seeds, tofu.

Omega-3 -essential fatty acids:

salmon, fish oil, flax seed, walnuts

How will you know if you need more tryptophan rich foods? Weight gain, overeating, carbohydrate cravings are some of the signs of low level of serotonin. Numerous studies have shown that less serotonin increases the more chance that you may suffer from stress headaches.

So let us be serotonin smart to heal your headache, shall we?

Don’t forget to eat a small piece of chocolate (to boost your serotonin level) and then breathe, smile and be happy to find the migraine and headache pain relief you seek.

P.S. Click to listen to our discussion on Hormonal Imbalance and How to Get Rid of Fatigue with Dr. Natasha Iyer +get her FREE gift

Irina Wardas, Women’s Holistic Health, Nutrition and Relationship Expert

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Declutter Your Home to Organise Your Life

June 28, 2011


In order to reduce stress and simplify our lives, sometimes it helps to get rid of the clutter in our house, the places we work, and the relationships we are in.

Schedule some time to declutter your home and get rid of all the junk one room, or at least, one space at a time.

If you think getting rid of junk is a very boring task, consider it an exercise shortcut: find your favorite itune and de-clutter your space using dance steps, yoga stretches or tai chi moves.

De-junking / de-cluttering your home will help you get rid of extra headaches, improve your mood and act as a stress remedy to organize your life and help get your life in balance.

How To Declutter Your Home to Organise Your Life with Stress Remedies

4 Simple Tips on How to Declutter Your Home to Organise Your Life:

1. Never add to the junk, just subtract from it;

2. Ask mail-order firms to take your name off their lists;

3. Put some work into making things attractive in the first place, so it’s easier to keep them that way;

4. Gain the agreement of those you live with that you will all pull together on keeping things in order (adopted from from the book 101 Stress Free Living by Suzannah Olivier)


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Coach and Counselor

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Headache Cures – Is Your Food Sensitivity Your Cause of Headaches?

May 23, 2010


The saying we are what we eat is more true than any of us realize.

What can some of your cause of headaches be?  To heal your headache you will need to find the headache trigger that originated it.  We all know hormonal headaches, menopause headaches, and menstrual headaches have headache triggers.  But do you know that your daily headaches may be caused by your food choices, or lack of of them.

Headache Cures - Is Your Food Sensitivity a Cause of Headaches

But before trying home remedies for headaches based on food sensitivity to particular foods, make sure your are regularly drinking plenty of water –  simple dehydration can trigger headaches and migraines – drinking plenty of water is the most simple home headache remedy you can try.

But if drinking water does not help relieve your daily headaches, then you may want to see if you have a particular food sensitivity.  How many of you have had a sugar headache?  Well, your pulsating, throbbing, stabbing headaches may be caused by any of the below.

  • – Alcohol, (especially red wine)
  • – MSG=Monosodium glutamate =sodium glutamate = (hydrolyzed protein, glutamate, glutamic acid, sodium caseinate, calcium caseinate, yeast extract, autolyzed yeast, seasonings) sodium salt used as food preserver and flavor enhancer
  • – Artificial sweeteners
  • – Processed meats and fish
  • – Caffeinated beverages
  • – Dark chocolate (cocoa = caffeine content)
  • – Cheese and other diary products
  • – Nuts and Nut butters
  • – Vinegars
  • – Citrus fruits (sometimes bananas)
  • – Dried fruits and sulfites
  • – Onions
  • – Sauerkraut
  • – Lentils and beans

Every person is unique, so your food sensitivity triggered headache may be caused by a different food than you friend. You may need to eliminate all the foods above from your diet for a week and then add one by one before seeing any results. If your headaches and migraines are triggered by foods, you will eventually find the one (ones) that is making you miserable so that you can live life to its fullest again.

Related Articles:

Foods that Can Make Us Super Sick

Sugar Surprise – How Much Sugar Do You Think You Consume


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

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Treat Yourself with a Stress Remedy Self Foot Massage

February 13, 2010


Do you like to have or give massages? Have you ever tried a foot massage? Any massage you can do can  help improve your blood and lymph circulation, relieve aches and pains, lose weight naturally, get rid of headaches and constipation, reduce PMS and, of course, to sleep better.Treat Yourself to a Simple Stress Remedy with a Self Foot Massage

Foot massage is a real pleasure and treat you can give yourself or your partner.

But sometimes it’s important that we have some “Me Time.”

Try this simple stress remedy self foot massage any time you need to de-stress and calm down. You can also try it during your romantic evening; you may be surprised with the results.

  • Sit comfortably on a chair, couch, or pillow on the floor.
  • You can even turn on relaxing music and use your favorite essential oils (Lavender, Clary Sage, Geranium,etc.).
  • Place both thumbs on top of one foot near the toes, and the fingers of both hands on the bottom of the foot.
  • Squeeze the foot for 2 seconds and release for 2 seconds. Work your way from the toes to as close to the ankle as you can manage, then switch feet and repeat.

Click here to listen to Tips on How to Use Essential Oils For Romantic Evening.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach, Counselor, and Women’s Radio Show Host

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20 Fantastic Reasons to Eat Watermelon: Detox, Weight Loss, Beauty …

August 4, 2009


Do you like watermelons?

If you live in a climate with high humidity, you should try to eat more watermelons – they can make a delicious breakfast or snack to cool you off.

As a Holistic Health and Nutrition Counselor, I sometimes recommend my clients a one-day water melon detox weight loss diet, which consists of eating only water melons and rye bread.

There are at least 20 fantastic reasons for you to consider eating watermelons on a regular basis:


As a natural diuretic food, watermelon increases urination and detox the system by flushing toxins from the body.  Watermelons are good for

  • weight loss,
  • high blood pressure,
  • PMS symptoms, such as bloating and water retention.

Watermelon is a good source of

— Vitamin C, beta-carotene and vitamin A to:

Eat Watermelon: Detox, Weight Loss, Beauty

  • boost your immune system,
  • lower cancer risk,
  • reduce inflammation,
  • prevent heart attack;
  • to reduce inflammation and
  • improve eye site;

— Lycopene

  • to protect from sun burn,
  • reduce skin cancer risk,
  • prevent heart disease;

–B1 to

  • produce more energy;

— B6 to

  • improve mood and memory;
  • reduce bloating and breast pain – PMS symptoms;

–B6 and Magnesium to

  • prevent kidney formation;

— Potassium to help

  • reduce blemishes, dark circles around the eyes and
  • fatigue,
  • lower blood pressure,
  • promote thinking and alertness,
  • manage headaches and migraines,
  • aid faster healing of cuts, bruises and other injuries.

Don’t forget that you can use the watermelon juice as a watermelon facial beauty remedy to rejuvenate and nourish your skin and face wrikles.

Let us incorporate more watermelons into our diet if we want to feel and look fabulous.

Bon Appetit!


Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Counselor and Coach

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