For most, the holiday season begins at Thanksgiving and ends in the New Year. With the upcoming holidays just around the corner we begin to anticipate the joy, nostalgia, giving, shopping, traveling, social events and the eating of festive foods and treats. The holidays also can bring on unwanted guests such as family tension, loneliness, depression and stress. Adding activities to your regular schedule, cleaning, baking and irregular eating patterns may also become additional stressors. We all experience stress in our daily life but the holidays may add another layer that we simply do not have room for. A person may become frazzled and unable to enjoy the positive aspects of the holiday season.
Effects of Stress on the Body
Stress is a normal psychological and physiological function. When we feel threatened or stressed our body will react to protect itself, and when the threat is gone we go back to normal. Stress becomes unhealthy when we do not return to normal and our body believes it is always under attack. This is when we can have an imbalance in our body’s hormone release and through a series of steps our body can begin to release more adrenaline and cortisol, causing high blood pressure and weight gain. Stress also puts you at risk for insomnia, digestive complaints, depression, heart disease, skin problems and mental disturbances.
What is Ayurveda?
Ayurveda is a system of traditional medicine native to India that was established more than 5,000 years ago and is still used today in all parts of the world. In Sanskrit, the word Ayurveda is comprised of āyus, meaning ‘life’ and veda, meaning ‘science’. As the name suggests, Ayurveda is the science of life, encompassing all aspects of our being to address underlying disease to help relieve symptoms, prevent or eradicate disease and achieve optimal health in our mental, physical, emotional and spiritual planes.
Ayurvedic Lifestyle Techniques
Food As Medicine
In ayurveda, food is medicine and can impact your overall health. The whole food and not just its constituents are considered as having beneficial or harmful effects. Good digestion is a key aspect in ayurvedic thinking. When food is poorly digested there will be an accumulation of toxins in the body that will make it less efficient. Try to eat fresh, organic, in-season whenever possible. Your food should be delicious and have a combination of smells that are irresistible. Also, your food should be real and not made of artificial ingredients. Eat in the right mind-set and focus on the meal. Eating while being rushed or when emotional does not create the proper environment for digestion. Good digestion is one less stress your body has to overcome.
Pranayama
Pránáyáma means to still the breath through inhalation, exhalation and breath retention. It improves concentration, mental calmness and a clear mind. The process of breathing is linked to our brain and nervous system, which is why breathing exercises are great for reducing stress. A good breath will help to keep the body healthy. According to yogic literature, those who use fewer breaths will live longer. Help clear tension by performing lunar breath. Sit in an easy pose with your spine straight, block the right nostril with the thumb of the right hand, keeping the other fingers straight. Take long, deep breaths through the left nostril. Repeat 16 times, twice daily.
Yoga
Physical activity is one way to control the stress in your life. Exercise helps to combat stress, improve overall health and well-being and greatly improve your mood. During the holidays you may find yourself too busy to fit exercise into your schedule. The good news is that a little exercise can go a long way. Daily yoga is an excellent solution for a person with a busy lifestyle; it can be done anytime and anywhere. Once you learn the sequence and time your breathing, yoga becomes a form of moving meditation that will calm and focus your mind. To begin, start with an easy Súryásana (sun salutation). This is a combination of poses designed to heal, tone, and rejuvenate all aspects of the mind, body and spirit. Do this series five times in a row, daily.
Ayurvedic Anti-Stress Herbs
Ashwagandha
Withania somnifera, also known as ashwagandha, is an important herb that has been traditionally used in Ayurvedic medicine. The translation of ashwagandha roughly means, “To impart the strength of a horse.” Ashwagandha has a similar role to ginseng, commonly used in Chinese medicine, though it is not a part of the same family. Ayurveda considers this herb to be a rasayana, meaning it is a powerful rejuvenative. The active constituents of ashwagandha are known to have anti-inflammatory, anti-tumor, anti-bacterial, antioxidant and immunosuppressive properties. Ashwagandha is also considered to be an adaptogen, meaning this herb helps you to withstand stressors and more easily adapt. In an animal study, ashwagandha was compared to an anti-anxiety drug called, lorazepam, and an anti-depressant drug called, imipramine. The study examined the anti-anxiety and anti-depressive effects of ashwagandha. Ashwagandha was found to exhibit the same effects as the pharmaceutical drugs. Other research articles confirm and support the use of ashwagandha as an anti-stress adaptogenic herb. Ashwagandha is a generally safe herb when taken in the prescribed dosage range, which can easily be monitored by a naturopathic physician.
Holy Basil (Tulsi)
Ocimum sanctum, holy basil, is a powerful adaptogenic herb. This medicinal herb is considered to be sacred by the Hindus in the Indian subcontinent. The medicinal aspects of this herb are antimicrobial, adaptogenic, antidiabetic, hepato-protective, anti-inflammatory, anti-carcinogenic, immunomodulatory, neuro- protective, cardio-protective and can act as a mosquito repellent. This is a great herb to use during emotional or physical stress. Basil also acts as an immune stimulator while we are under stress. In a recent study, Tulsi extract was studied for its antimicrobial effects against Streptococcus mutans. Tulsi was diluted into 15 different concentrations ranging from 0.5% to 10%, and then subjected to a microbial investigation against the Streptococcus (strep) bacteria. It only took a 4% dilution of Tulsi to have an antibacterial effect. Holy basil can be taken in the form of a capsule, tincture or tea. Sipping on a warm cup of holy basil tea during the holidays is an easy way to obtain all of the benefits from this wonderful herb.
The holidays are a time for remembrance, celebration and fun. Eating well, breathing well and living well are the secret ingredients to surviving the upcoming holiday season.
Dr. Lindsay Jones is a licensed naturopathic physician in Connecticut, and is an active member of the American Association of Naturopathic Physicians. Whole Health Associates, LLC is the premier location in the Farmington Valley for natural medical care for the entire family, offering naturopathic medicine, chiropractic care, acupuncture and massage therapy. For more information or to schedule an appointment, please visit www.wholehealthllc.com or call 860-674-0111