Stress reduction and emotional healing are crucial in cancer prevention and care, says Dr Leigh Erin Connealy. Here are her top natural ways to look after your mental health
Globally, we are facing a mental health crisis. We are stressed out, anxiety-ridden, burdened with unresolved conflicts, drowning in depression, and suffering from past traumas. And it’s taking a significant toll on our collective health.
With the holidays rapidly approaching, even more financial, time and social expectations are piling on daily. It’s enough to make your head spin.
According to the World Health Organization (WHO), nearly a billion people globally experience some type of mental health disorder, with anxiety and depression topping the list.1 That breaks down to roughly one in eight people worldwide.
The disease burden of these mental health disorders is in the billions of dollars. Hours of productivity are lost in workplaces, and people are robbed of quality of life.
Sadly, many people don’t get the help they need because of the stigma surrounding mental health problems, the cost of services or the lack of appropriate care in their area. But this needs to change, and it needs to change now.
While a diagnosis of a mental health disorder may not directly correlate with cancer risk, there are intricate and underlying ties. An unbalanced nervous system—from stress, anxiety, etc.—keeps the body in constant “fight or flight” mode, wreaking havoc on the immune system and fueling inflammatory processes.
Research in the field of neuro-oncology suggests a great deal of “cross-talk” occurs between the nervous system and tumors. In a fascinating study published earlier this year, researchers noted, “Not only do nerves regulate the progression of tumors, but tumor cells themselves also exhibit various neural and neurodevelopmental characteristics, allowing them to influence the structure and function of nerves.”2
Nerves can cause tumor cells to multiply and spread, but conversely, they can suppress tumor formation. This is an interesting field and one that will make headlines as the research continues to pour in.
Other factors play into the mental health–cancer connection as well. People experiencing chronic stress and anxiety may turn to unhealthy coping mechanisms, like drug or alcohol abuse, to ease symptoms temporarily. Mental health issues can also lead to unhealthy lifestyle choices, such as inadequate nutrition, binge eating or sedentary lifestyles.
The bigger issue is the disruption of balance that builds up over time when chronic stress and unresolved traumas are allowed to brew. The balanced state of the body we should all aim for is called homeostasis. The body yearns for equilibrium: balanced blood sugar levels, the absence of inflammation, regulated hormones and ideal pH levels, among other factors.
Chronic stress, anxiety and depression all throw the body out of that balanced state. And when this happens, it creates a more favorable environment for cancer to take hold.
Would you like to know what my cancer patients have in common? Nearly all of them have had significant trauma or stress in their lives. Whether it’s divorce, loss of a loved one, financial troubles, undesirable working conditions or unresolved emotional conflicts, these occurrences have negatively impacted their lives and ultimately resulted in illness and poor health.
Dr Ryke Geerd Hamer, the founder of German New Medicine, first postulated the connection between emotional trauma and cancer. After his son was shot and later succumbed to his injuries, Dr Hamer developed testicular cancer.
He coined a term for these unexpected and upsetting events: conflict shocks. These incidents afflict the brain, psyche and organ where the cancer is located simultaneously. Like in holistic medicine’s mind-body-spirit focus, Dr Hamer sought to resolve emotional traumas to initiate the healing process. He was one of the first to emphasize examining the psyche to get to the root cause of disease.
I implore you to start making efforts today to remove mental health burdens and begin taking care of yourself. It can save your life.
Here are some therapies and natural remedies that can help.
This perception reframing therapy analyzes a person’s voice patterns while they’re speaking about specific subjects. The data points are plotted on a Perception Index Graph, which an EVOX specialist uses to uncover and reframe unresolved stressors.
Each unique stressor has a corresponding restorative frequency. A specialized hand cradle transmits the healing frequencies to the patient, helping to “remap the brain,” restore emotional balance, and alleviate stress, anxiety and past traumas.
We have seen this therapy work wonders at our Centers, often releasing decades-long burdens patients didn’t even realize were affecting them.
You can find a practitioner in your area by searching “EVOX perception reframing therapy near me.”
Spending time with friends or loved ones who lift you up, finding humor in daily life, and making sure you get enough vitamin D and exercise are all excellent ways to brighten your day, improve your mood and help you say goodbye to stress. But if you need some extra help, try these effective herbs and supplements.
Use as directed by your practitioner or by the manufacturer (it’s always best to work with a practitioner who can recommend the supplements and dosages that are right for you). To find a specialized practitioner in your area, visit the website of the Institute for Functional Medicine (ifm.org) or American College for Advancement in Medicine (acam.org).
GABA. Gamma-aminobutyric acid (GABA) is a neurotransmitter (chemical messenger) in the brain. It’s the most common inhibitory neurotransmitter in the central nervous system, and low GABA levels have been linked to anxiety, mood disorders, schizophrenia, autism, depression, epilepsy and seizures.3
Used supplementally, GABA has been shown to produce a calming effect, reducing stress and anxiety and improving sleep. This natural substance targets the same GABA receptors as many common prescription drugs, including benzodiazepines and barbiturates, in a far safer manner.
Suggested dosage: 100–300 mg daily
SAMe. S-adenosyl-L-methionine (SAMe) is a compound that occurs naturally in the body and is responsible for a multitude of metabolic functions. Produced mainly in the liver, SAMe promotes proper DNA methylation, supports cell structure and function, and is required to produce serotonin, dopamine and norepinephrine—key feel-good chemicals in the brain.
For decades, SAMe has been studied for its potential as a natural antidepressant. Last year, in a systematic review and meta-analysis researchers compared SAMe to prescription antidepressants in people with depression and found it worked just as well.4
Suggested dosage: 800–1,600 mg daily; a physician well versed in natural solutions for depression should oversee dosing
L-theanine. L-theanine is an amino acid extracted mainly from tea leaves that promotes relaxation and relieves anxiety symptoms, causing little to no drowsiness. It works by regulating brain waves, specifically targeting alpha waves, and increasing levels of GABA, serotonin and dopamine. Found in standalone and combination formulas, it’s excellent for stress reduction and anxiety relief.
Suggested dosage: 200–600 mg daily
L-tyrosine. Another amino acid I recommend for stress management is L-tyrosine. The body needs it to produce norepinephrine and epinephrine, two brain chemicals critical for mitigating stress. It’s found naturally in most protein-containing foods, and supplemental L-tyrosine can provide much-needed support for mental health.
Suggested dosage: 500–1,500 mg daily
Valerian. Found in many combination sleep formulas, valerian, derived from the Valeriana officinalis plant, is well known for its relaxation and anti-anxiety properties. In most cases, valerian is as effective as anti-anxiety medications, but without the long list of troubling side effects.
Many people also find it lifts their mood. Because it can cause drowsiness, I typically suggest using it at bedtime.
Note: Do not use valerian while taking any other central nervous system depressants, including alcohol, narcotic painkillers or benzodiazepines. Valerian can interact with these substances, potentially increasing their effects.
Suggested dosage: 300–600 mg daily in the form of root extract
Chamomile. A cup of chamomile tea has long been synonymous with calm and comfort, and for good reason. One of its most potent flavonoids—apigenin—modulates GABA receptors, producing a relaxing sedative effect.
A recent systematic review found chamomile can treat a wide range of anxiety disorders, from generalized anxiety disorder (GAD) to menstrual cycle anxiety, postmenopausal anxiety and insomnia-driven anxiety. It also helped people in the recovery phase of psychological disorders and came with no adverse effects.5
Suggested dosage: 1–2 cups of chamomile tea or 250–2,000 mg as a supplement daily
Magnesium. Magnesium is an essential mineral that your central nervous system, cardiovascular system and musculoskeletal system all rely on. It plays a role in regulating blood sugar and balancing calcium levels, and it also helps alleviate anxiety and depression.
Suggested dosage: 300–400 mg daily
Mucuna pruriens.This tropical plant, often called velvet bean, has been used in Ayurvedic medicine for ages to treat depression and mood disorders. It contains levodopa (L-dopa), the direct precursor to dopamine.
Increasing L-dopa levels can promote better mood, cognition and libido and a generalized sense of well-being. Regular use of a quality M. pruriens supplement, as directed by your physician, is an excellent way to support your mental health.
Suggested dosage: 100–500 mg daily
Lavender. Lavender has a rich and storied history and has long been used as a natural remedy for anxiety and stress. It can do wonders for promoting peace, tranquility and a balanced state of mind.
Note: I don’t typically recommend ingesting essential oils unless expressly prescribed by your physician. They can be very potent when taken orally. And if you have estrogen-dependent cancer (i.e., breast or ovarian), essential oils including lavender, sage, fennel and aniseed can promote tumor growth because they contain estrogen-like compounds.
Suggested dosage: A few drops of high-quality lavender oil in a bath, on your pillow or diffused in the air
Ashwagandha. Used for over 3,000 years in Ayurvedic medicine, this medicinal plant has been clinically proven to lower stress, anxiety and cortisol levels.6 Standardized doses in capsules, powders, teas, liquid extracts and gummies are widely available.
Suggested dosage: 300-600 mg daily
Several therapies and practices also have proven benefits when it comes to relieving stress and anxiety.
Massage. Thousands of studies published in numerous peer-reviewed medical publications support the use of massage for stress and anxiety relief. Massage works by stimulating the parasympathetic nervous system.
Endorphins are released, cortisol levels decline, circulation improves and the lymphatic system is activated—all positive effects that are beneficial for total-body wellness and relief from mental and physical burdens. Look for a licensed and skilled practitioner in your area and, if possible, schedule regular massages to destress and unwind.
Acupuncture. The ancient healing practice promotes blood flow, reduces inflammation, relieves pain and has a wide range of positive effects on stress, depression and anxiety. Clinical studies show acupuncture is safe, effective and well tolerated in patients with GAD. Consult with your physician to see if this therapy is right for you.
Meditation. Teaching yourself to meditate correctly and undertaking this mindful practice regularly can significantly reduce stress, anxiety and depression. Meditation is an excellent way to practice self-reflection, reframe negative thoughts and emotions, and quiet a busy mind. Better still, it can be done anywhere, at any time.
Many people, especially beginners, find guided meditation through YouTube videos or apps helpful. The important part is finding quiet time each day to breathe deeply, relax and center yourself.
Meditative movement. Any exercise that incorporates breathing, movement and focused intention, such as yoga, tai chi or qigong, can be an excellent way to relieve stress and anxiety. In fact, these exercises are all types of meditation. You can find plenty of tutorials and classes online, via apps, or at your local fitness center. Practicing the exercises multiple times per week is ideal.
If your emotional health is in danger, I urge you to seek help from a trusted confidant or friend, licensed professional, holistic healer, or spiritual advisor. There is absolutely no shame in feeling depressed and stressed.
Talking about mental health and actively making changes to eliminate chronic stress and boost mood can prevent the conditions that allow cancer and other chronic conditions to thrive.
Often, the first thing to fall by the wayside when we’re overwhelmed is self-care. Sleep hygiene falters, we don’t nourish our bodies with proper food or enough water, we don’t exercise or spend time outside, and we don’t focus on the little things that bring us joy.
Without an outlet for all the stress and anxiety, the mental health burden continues to grow. If you find yourself on this slippery slope of self-neglect, try using this checklist daily for a few weeks to see if your outlook improves.
Daily self-care checklist
✔ Affirmations. When you wake up, look in the mirror and say something positive, such as “Today will be a great day” or “I’m strong, confident and healthy.” Choose a phrase that resonates with you and repeat it multiple times throughout the day.
✔ Journaling. Write out all your thoughts—positive and negative—first thing in the morning with your coffee if you’d like to set your intentions for the day, or right before bed for a more reflective approach. Don’t censor yourself; just let your thoughts flow onto the page.
✔ Boundaries. Whether it’s work, social or familial obligations, set boundaries to protect your mental health and well-being. Say no to non-essential responsibilities and know your limits.
✔ Hot bath. Draw a bath each evening, add Epsom salts and clarifying minerals, light a candle or dim the lights, and read or listen to soothing music. Doing so will help your body detox and relax.
✔ Sleep. Nearly all aspects of life are improved when we get proper sleep. Do whatever you can to get seven to nine hours every night.
✔ Alone time. It’s more than okay to prioritize yourself and do something just for you. Even if it’s just five minutes alone to meditate or a few chapters of a good book, carve out those precious moments for yourself each day.
Conventional medicine practitioners are quick to dole out prescription medications for anxiety and depressive disorders. But selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines come with long lists of dangerous side effects—some even requiring a black-box warning for increased risk of suicide.
As a practitioner whose aim is to promote health, not diminish it, I can’t condone the use of these medications when safe, natural and effective options exist. Just remember to talk to your doctor before stopping any prescription drug or beginning any new supplement.
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