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Date:
01-31-2013 | HC# 091245-465
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Re: Managing Stress and Building Resilience through a Healthier Lifestyle
Low Dog T. Building resiliency: A strategy to
cope with stress. Altern Complement Ther.
August 2012;18(4):177-180.
In her column, Low Dog discusses issues of
stress and coping. Stress is neither good nor bad; like many biological
processes, it is necessary and neutral. However, when poorly managed or out of
control, it is a factor in many mental and physical conditions. Stress is
associated with obesity, sleep disorders, depression, anxiety, and heart
disease. These effects can cascade; in an international study of over 29,000
participants, depression, social isolation, and hopelessness (anxiety)
increased women's heart attack risk more than diabetes, high blood pressure,
smoking, or obesity.
Human beings are programmed to adapt to
changing environmental stressors and have innate resiliency. However, factors
that have traditionally and historically supported individual resiliency –
families, friendships, faith traditions, and time off from work – have become
more difficult to sustain in modern society. New technological communications,
for example, increase our ability to be in touch with friends and family, but
also increase demands to be constantly available, work overtime, and spend too
much time interacting with electronic devices. Human beings, social animals,
need "face time" with each other, as well as time rejuvenating in
nature, to maintain resiliency against stress. Low Dog urges practitioners to
inquire about patients' social lives as well as cholesterol levels. Loneliness
and isolation, in a review of 149 studies, increased mortality risk by 50%
compared to those with strong social relationships.
To build resiliency in other ways, she first
addresses nutrition. She scathingly describes the typical American diet,
brimming with "highly processed, high-glycemic-load foods, leading to
inflammation and insulin resistance, and increasing the risk for heart disease,
diabetes, and cancer . . . if one wants to give one's brain and body everything
that it needs to function in an optimal way, one has to give it premium fuel.
One does not put the cheapest gas available in a high-performance car."
Beyond physical needs, food nourishes our senses, and sharing food with others
is a deeply social act. Specific dietary supplements Low Dog finds most
important to resiliency are omega-3 fatty acids, a daily multivitamin, and
magnesium.
Besides tying many people 24 hours a day to
electronic devices, modern technology has removed much of the need for physical
exertion. Most people in the US, for example, can buy groceries or prepared
foods relatively easily, rather than having to forage, hunt, harvest, or
prepare every bite. Modern transportation, household appliances, and even the
television remote control enable a sedentary lifestyle. However, physical
exercise and physical fitness are essential to good health. Exercise relieves
tension and stress and boosts mood. Fitness is related to maintaining memory
and cognitive function with increasing age. Physical activity increases blood
flow to the hippocampus, decreasing risks of memory loss and dementia. Low Dog
particularly recommends "green exercise," or outdoor physical
activity. Just 5-10 minutes of outdoor activity can produce benefits.
Sleep is another key to resilience. Sleep
deprivation produces errors, accidents, irritability, depression, cravings for
sugar and fatty foods, and higher stress hormone and C-reactive protein levels.
Here again, clinicians are urged to ask patients how they are sleeping, and if
they are not sleeping well, to ask about specifics such as environmental
factors, work schedules, and nicotine, alcohol, caffeine, and medication use.
Sleep apnea or restless leg syndrome may be involved. The blue light from
computer screens suppresses melatonin production and should be avoided 2-3
hours before bedtime.
Low Dog relies on three adaptogens to help overstressed
patients. Rhodiola (Rhodiola rosea) is
for those who are "burned out." They may have more physical and
somatic issues, chronic fatigue or fibromyalgia, and low cortisol levels. Asian
ginseng (Panax ginseng) benefits
patients who have strong constitutions but are getting more colds or flus, feeling
less alert, etc. She recommends ashwagandha (Withania somnifera) to patients who cannot sleep, despite being
tired, due to thinking about their waking concerns. All three herbs help
regularize the hypothalamic-pituitary-adrenal axis.
Finally, Low Dog urges clinicians to plan "resiliency
visits" with patients to discuss lifestyle issues rather than clinical ones.
In addition to helping provide patients with tools to better manage stress and
build resiliency, such visits build better patient-practitioner relationships,
not solely based on illness or disease, but on wellness. If a practitioner
cannot schedule such visits, a team member may be designated, either within a
practice or in the larger community, for such health coaching.
—Mariann
Garner-Wizard
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