Natural health: How can I help my exam-stressed teen? 

Shallow or tight breathing (we often hold our breath subconsciously when stressed) is a sign of being in so-called “fight or flight” mode. This can work against your daughter’s goals since it can lead to problems with concentration, headaches, and mental blocks.

Breathwork can help counteract these symptoms by activating the parasympathetic nervous system and relaxing the body and mind. This is key for cognitive function, emotional wellbeing, and sleep.

Your daughter may opt for a structured breathwork routine or practice deep breaths when required during stress and dysregulation. Daily breathwork can help to reduce exam anxiety, enhance memory retention, and improve sleep quality. Also, your daughter will now have a simple and effective tool to help her find a sense of calm and control as she navigates life challenges.

Box breathing can be beneficial for calming the mind before studying and the exam itself. It is a simple technique: Inhale through the nose to the count of four, hold the breath for four counts, exhale through the mouth to the count of four, and then hold again for four counts. To make it even easier, repeat this process four times.

She could try alternate nostril breathing to balance brain activity and promote focus. This technique helps balance both sides of the brain, reduces anxiety, promotes relaxation, and regulates energy levels, which can help with study burnout.

Using the thumb and ring finger to close each nostril gently, alternate between breathing in through the left nostril, closing it, and then out through the right. Then, breathe in through the right, close it, and out through the left. Repeat for up to five minutes.

Diaphragmatic or belly breathing helps reduce physical tension and promote relaxation. Place one hand on the belly and the other on the chest, and take slow, deep breaths into the belly. Your hand should rise and fall as your belly expands and deflates, but the hand on your chest should be relatively still as you focus on belly breathing.

Deep, rhythmic breathing signals the body that it is safe, reducing heart rate and blood pressure. Focusing on our breath removes our attention from racing thoughts and external stressors. This tool doesn’t require special equipment and can be used anywhere, anytime.

I had a tooth removed recently, and the gum is healing slowly. I’m gargling with salted water, which is helping ease the pain. Is there anything else I can do?

Gargling with salt water is an excellent technique for easing pain by reducing inflammation and preventing infection.

Vitamin C is an essential nutrient for tissue repair. You can take it as a supplement or add vitamin C powder to your saltwater solution.

Coenzyme-Q10, in the form of ubiquinol, is another potent antioxidant that helps repair gum tissue.

Nutrient-dense liquids, such as bone broth, are often recommended for healing from a dental extraction or similar procedure. Smoothies, cold-pressed juices, and blended soups can also nourish without aggravating the affected area.

Herbal teas can also be helpful, but let them cool before drinking. Chamomile reduces swelling and promotes healing, and spearmint or peppermint can help soothe.