Stress

Stress and the Ten Keys To Personal Health

There are a variety of considerations in addressing a state of increased stress. As you know, stress has been well studied and it’s something that we all deal with everyday in varying amounts, but with differing individual responses and outcomes. It is an interesting fact that the amount of “data” input into our mind/body systems that we each have to process now in a single day is the same amount that a person living one hundred years ago had the leisure of processing in an entire year!

Let's explore some ideas that affect our ability to deal with stress from a whole person approach. We will use what I like to call “The Ten Keys to Personal Health.” All of these things are applicable to all of our lives, but we will also have a few very specific suggestions as we go through this for your personal stress reduction needs. And remember that this is a cursory survey and much more could be said about each of these important factors.

The first key is pure water in a healthy amount [usually about 64 ounces a day for a 150 pound person, more with increases in activity and hot weather]. Remember that we are about 60% water, and for things to work well and for the body to keep itself clean and working well, we need water. Most of us don’t think twice about taking a bath everyday to wash the outside of our bodies, but almost no one thinks about the fact that not drinking water in an appropriate amount everyday is tantamount to not bathing the inside of our body daily!

The second key is lots of fresh air [clean air!]. Slow deep breathing exercises boost the immune system function, relax the body and mind, stimulating all kinds of laudatory neurotransmitter release [try this: take a deep breath and realize that the first thing you have to do to accomplish the task is to relax!] and thus improve our ability to deal with stress. Doing it in a natural surrounding has added healthy benefits!

Thirdly, the right amount of sleep is paramount to health, especially in cases of extreme stress. The right sleep hygiene practices are the first line to healthful sleep [see sleep notes at the end of this article]. Medications might be helpful, but natural treatments can be just or more successful in assisting those who are sleep challenged. This might include such things as melatonin, valerian root, hops, lemon balm, lavender, L-theanine [the relaxing extract from green tea] and increasing intake of certain vitamins and minerals such as calcium, magnesium, and B vitamins. Most of these things also double as anti-anxiety agents as well.

The fourth key is rational aerobic exercise. This will also help with the sleep aspect and enhances stress release, stimulating release of all of those helpful immune and neurotransmitter molecules. We recommend a brisk walk daily for 20-60 minutes depending on medical clearance and degree of health and endurance. It free and most people can accomplish it.

The fifth key is not so intuitive, and most people don’t think of it, although most do a little everyday [like most animals] just instinctively. Doing it regularly very significantly contributes to increased ability to de-stress. It’s stretching! The most common form of organized stretching is Hatha Yoga, but there are other resources. I also like Bob Anderson’s book called Stretching, which can be purchased online or found at the local library. Stretching moves oxygenated blood to areas of our body that ordinarily would not receive as much during rest or other exercise activities. It is one on the main secrets to maintaining a more youthful looking body and cognitively superior mind.

Number six is the right diet. Avoiding saturated fats, refined and processed foods and simple sugars goes a long way to assisting healing and de-stressing. Eating high grade lean proteins, complex [whole grain] carbohydrates, and lots of fruits and vegetables is a powerful tool in keeping the body out of a stressed state. Certain nuts such as almonds, walnuts and Brazil nuts contain high concentrations of helpful minerals such as selenium and very health essential fatty acids critical to a healthy heart and brain. As you probably know, simple sugars rob the body of many nutrients, and most of those nutrients tht can be lost in that process are key in managing stress.

The seventh key is the right nutritional supplementation and/or the right medicine. We mentioned a few things in the paragraph about sleep. A good multivitamin and mineral product daily is very important. We like whole food products because they provide the nutrients in the form Mother Nature intended our bodies to see and recognize. There is much that could be said here, and it’s really best to consider seeing a qualified holistic practitioner for a personalized approach. Pharmaceuticals can be a short-term bridge to deal with anxiety and depression, but it is always best to use other means when ever possible and to make the use of drugs as brief as possible.

Social support is the very important eighth key. The right social support is something that must be developed, as most of us were never taught how this works. What exactly does this entail? Specifically this means having one or more individuals with whom you can share on a regular basis how you feel [not what you think!!]. In return those persons must comply with two rules of engagement: no advice and no judgments! This is essential to the accomplishment of true social support, and must be agreed upon in advance for the successful downloading of stressful emotional information.

As you can see we have ascended through the body to the mind and psychosocial aspects in our approach. Now we move on to the ninth key, which is a spiritual practice. Of course I never suggest to anyone what that should be, but I do insist that it is an essential element to healing and de-stressing. Many people choose meditation practice of some kind and that has been clinically studies and found to be very effective. Prayer or any other practice will do as well. We do recommend that the person practice on a daily basis for at least 15 minutes.

The final key is service to others. Sometimes the best medicine when we are suffering is to do something to help someone else. Certainly we must have boundaries, but a little can go a long way in helping us understand that our suffering is a shared experience in this troubled world. There is much therapeutic value in assisting others.

There are as well multiple alternative therapies that can be helpful. These include manual [massage] therapies, acupuncture, herbal medicine, and mind/body techniques such as cognitive behavioral therapy, Gestalt therapy, visualization and guided imagery, and homeopathy. For more information on some of these, see my articles on this web site or go to www.choiceshealthcare.com
I hope you will find something useful in all of this. Wishing you the best of health. Devin A. Mikles, MD, MD(H), FACP