ENJOY A STRESS-FREE HOLIDAY SEASON!

Q. Although I love the holiday season for so many reasons, I also find it extremely stressful. Every year I inevitably get sick as soon as I have any time to actually enjoy for myself. Any tips on how to avoid holiday stress this season?

A. Dear stress: This season I plan to deal with you differently. I will eat better, exercise more, and learn to more accurately and efficiently read the signs my body is telling me. I will no longer become overwhelmed by your presence. This season I will not let you get the better of me.

First off, take charge! It may sound silly, but we must always remember that our perception of stress plays a large role in how well we cope. If we go into this holiday season with the attitude that we can control the stress in our lives, we are one step further to eliminating it altogether.

What is stress?
Stress can be mental/emotional in nature, physical or even environmental. Uncontrollable emotions of sadness, anger, jealousy, even confusion, can cause stress. Our environment, such as noises, crowds, and temperature can all be stress inducing. Physically, exercise, although a coping strategy for some, can also be a stressor to the body, as can hunger, or illness/disease. Our reaction to stress is not always a negative thing, in fact it is necessary and in many ways protective, as long as it is not a persistent or chronic response. When we become overwhelmed by chronic stress or develop persistent physical symptoms in response to stress, stress is no longer a protective mechanism and has become pathological.

What can I do to better cope with stress?
There are a number of lifestyle and dietary 'rules' we can follow to support our bodies in dealing with stress more effectively. Ideally, we want to support a healthy stress response, in which any physiological changes regulate themselves once the stressor has passed. We also want to help support a "normal" diurnal cortisol pattern, preventing both chronically high or low levels to reduce the health risks that both can increase.

Exercise
Exercise is very important when it comes to stress reduction. Exercise increases the amount of "feel good" neurotransmitters in the body (endorphins). Exercise also helps to take your mind off of your (ever growing) to do list, or reliving the day's stress, and forces us to focus on the moment. Exercise can often help to improve both sleep quality and quantity, which is often disrupted in times of stress (leading to a decreased ability to cope with stress). It is important to remember that exercise can also be stressful on the body, and therefore should not be the only coping mechanism in one's repertoire. Stress is still stimulating to the sympathetic nervous system and one must always remember it is equally as important to promote parasympathetic activity in the form of relaxation.

Relaxation
This will mean different things for different people, but no matter what your idea of relaxation is, what is important is that you do it!!! For me, a bath before bed helps me to let go of my day and just be in the quiet for a few minutes. It does wonders for the muscles (add some Epsom salts to decrease muscle tension) and the mind! Cuddle up with a warm blanket and a good book. Enjoy a cup of herbal tea while catching up with a close friend or family member. Meditate! Go to a restorative yoga class in your area – a great way to shut off the day and get in tune with yourself again. Especially around the holidays, while running from one place to the next, fighting crowds and traffic, worrying about what gifts you are getting for which people... don't forget about YOU. Your health and happiness is a gift to the both yourself and the people who love you and want you around.

Second Hand Stress
I recently read an article about second hand stress. Don't forget that others feed off your energy. There is research to support that mirror neurons exist. A negative mood or a frazzled and stressed out energy can actually cause a physiological autonomic response in the person observing this behaviour. Your mental state can actually transfer to others. If you are someone who is always putting others needs ahead of your own, keep this idea of second hand stress in mind and aim to pass on a state of peace and happiness this season, instead.

Nutrition
As always, what we put into our body has a direct result on what we get out of it. Caffeine, alcohol, refined sugars and carbohydrates, tobacco, pork and red meats, and processed foods, all impair the way our body responds to stress. A healthy diet, full of fruits and vegetables, lean protein and whole grains, along with plenty of water can go along way to support a healthy stress response. The more stressed we are the less likely we are to stick to our healthy diet. If you are going to indulge in the odd Christmas 'treat', make sure to pack the rest of your day with the nutrients you need to keep you going!

Supplements for added support:
There are a number of botanical remedies/herbs that are adaptogenic in nature, meaning they help to support our body in it's ability to appropriately adapt to stress. These are also known as adrenal support herbs, as the adrenals take most of the beating when it comes to dealing with stress. Rhodiola Rosacea is a well-known and very effective adaptogenic herb. It has a mild cooling effect and is said to be most beneficial for those who tend to respond to stress with anger, and may even get hot and red in the face. Holy Basil is another well-known adaptogenic herb. It works well in those individuals who experience a lot of anxiety associated with stressful situations. Holy basil has also been shown to be very effective in lowering and regulating blood glucose levels, which can fluctuate due to cortisol/stress. Ashwagandha is another favourite adaptogenic of mine. Ashwaghanhda (or Withania) is indicated for those who feel especially run down and fatigued due to stress, or those who are often down and out with cold and flu due to a stress related weakened immune system. All three of these herbs are great for the late resistance stage of the General Adaptation Syndrome. For individuals who are experiencing a complete adrenal shut down, or in the Exhaustion phase, you may want to consider an adrenal glandular. These are often included in combination supplements meant for stronger support. Also consider vitamin C, which is depleted during times of stress, as well as the importance of a B-complex vitamin, for added stress support.

Back to all Dr. Jody Q&A

All articles copyright National Nutrition 2001 - 2012.  For educational purposes only.  Please note that while National Nutrition supports your right to use natural health care products for any therapeutic purpose that you see fit, that the information on this website should not be considered as a claim or as a substitute for medical advice.