How to Support Your Physical Well-Being During Times of Extreme Stress
By:
John Montes, LAc, Licensed Acupuncturist and Manual Therapist
Fran Bieganek, MS, Licensed Psychologist & Neurofeedback Practitioner
When talking about physical well-being, we are not just talking about the absence of disease, but also about the choices we make to help prevent disease, in addition to finding a place of dynamic balance between body, mind and spirit. Those choices we make also help us counterbalance the effects of internal influences such as genetics or chronic conditions, and external influences like environmental toxins and stress. Advances in medical science have let us understand the effect of those influences over our genetic expression but also how we can actively prevent it.
Throughout research literature, both from the perspective of conventional and alternative medicine, stress is highlighted as having a strong role in the development of diseased states. Physiologically speaking, there are differences in the effects of acute vs chronic stress. Acute stress episodes may have immune enhancing effects that are linked to the actions of the sympathetic nervous system by what is commonly known as the fight-or-flight response. This specific state of heightened sensitivity and increased circulation exists for the mere purpose of survival and while it may have immuno-protective qualities in the beginning, it has a high energy expenditure, which can leave us feeling depleted. On the other hand chronic stress has a definitive immuno-supressive effect on the body, particularly in relation to respiratory and inflammatory diseases, not to mention effects on mental health.
Stress is usually defined as a response to emotional pressure in which an individual perceives they have little or no control. In other words, these uncertain times are the definition of stress for the majority of people worldwide. In this moment, while this is happening and the world is taking a bit of a pause, we have an opportunity to not just gain a sense of control but also address deeper issues that affect our physical well-being long-term.
It is important to emphasize the need to follow the guidelines established by public health officials: wash your hands, cover your cough, sanitize surfaces, STAY HOME.
While at home, there are many things you can do to help reduce the effects of stress and boost your immunity:
● Rest: Now is the best time to sleep-in a little more or take naps. Sleep is necessary for repair, for processing and healing. When forced to be at home, we may be inclined to take-on projects in addition to working remotely and/or taking care of our loved ones. Prioritizing sleep is essential now for your immune system to catch up and for your body to be stronger.
● Hydrate: Drink plenty of fluids. It is sometimes hard to keep up with your fluids when you are at the office, so being at home allows you to replenish nutrients and flush toxins. For some, a timer on the phone might be a good idea. Make sure to limit/minimize the intake of soft drinks (they cause inflammation). Drink plenty of fresh water, herbal tea, warm broths, etc. If using alcoholic beverages, drink moderately and drink additional water with electrolytes.
● Stay Active: There is a direct link between exercise and resistance to disease. Either if you have led an athletic or a sedentary lifestyle, getting at a minimum 20 minutes of low to moderate intensity exercise a day will help increase circulation and maintain your immunity. There is a plethora of home workouts available on youtube for any taste, ability and skill level. Inquire about Qigong exercises to strengthen your internal organs, such as the Eight Brocades (can be practiced sitting or standing, simple and effective). Take advantage of this time to create a routine, let your body get used to it, maintain it past the quarantine.
● Nutrition: It goes without saying that nutrition is an essential component for a healthy body and mind. While it might be recommended to have emotionally satisfying treats around, make sure that for the most part you stick to natural, unprocessed or minimally-processed whole foods as it will help decrease inflammation and provide your body with adequate building blocks for energy, healing and immunity. Make an effort to reduce sugar intake. Take some time to be mindful about what you are eating, take time to chew and savour it.
● Supplements: There are plenty of recommendations out there (including previous posts) about supplements and herbs to help you stay stronger and help you ward-off disease. But there is also a lot of misinformation out there. Understanding the nature of this virus and how it affects the body, it is very important to make sure you stop using any immune boosting herbs and supplements if you start experiencing viral symptoms. Herbalists can help you navigate the symptoms of a mild presentation to avoid complications, but don’t second guess yourself about consulting your doctor if you are ill.
● Breathe: Breathwork is the best way we have to help our nervous system go from a sympathetic or stress response state into parasympathetic or rest/healing state. Calming down and bringing health awareness to our respiratory system is the best thing we can do. Here is a basic diaphragmatic breathwork routine: ○ You can start by lying on your back on a flat surface with your knees bent (place a pillow under your knees for support if needed). ○ Put one hand on your upper chest and one below your rib cage, so you can feel your diaphragm move as you breathe. ○ Inhale slowly through your nose, feeling your stomach move out against your hand, then tighten your stomach as you exhale through your mouth. ○ Start practicing for one minute and gradually increase as you feel comfortable up to 5 to 10 minutes, three times a day.
● Fresh Air: Now that the weather is better, open your windows routinely to clear the air in your home. If allowed in your place of residence, take walks in green spaces, take the fresh air in, soak in the healing beauty of nature.