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The Honolulu Advertiser
Posted on: Sunday, March 24, 2002

PRESCRIPTIONS
Naturopathic tips to help you get a handle on stress

By Laurie Steelsmith

What do we all live with that benefits us in mo-deration but, in excess, can kill us? Stress.

There are up sides to stress: It gets you going each day, motivates you and allows you to experience excitement. It's a healthy, natural, physiological response. Without it, you can feel bored and lethargic.

When you experience stress, your body jumps into action. Your heart races, your pupils dilate, your blood pressure increases and your adrenaline flows. Your body's ability to respond quickly to stress is what enabled your ancestors to escape lions, tigers and bears. Although you're no longer running from wild beasts, your enemy is now the stress created as you frantically try to meet deadlines, make money, deal with traffic and keep your family happy while still having fun.

However, numerous studies have shown that having too much stress can adversely affect your health. It can cause ulcers, irritable bowel syndrome, headaches and insulin resistance; increase blood pressure, decrease immunity, and lead to anxiety, insomnia and depression.

The good news is that you can get a handle on stress by incorporating these 10 stress-relieving tips from a naturopathic viewpoint into your daily lifestyle.

  • Find the source of your stress. Look at why you feel overwhelmed, and make changes. Say "no" to things you don't have time to do.
  • Tune into your body's natural rhythms. Do your most demanding work when your energy's up, the least demanding when it's down.
  • Bring humor into your life. A study published in the journal Australian Family Physician in January 2001 reports laughter reduces stress hormone levels, improves mood, enhances creativity, reduces pain and blood pressure, and improves immunity. Rent funny movies, play practical jokes, or enjoy games with your family and friends.
  • Exercise. In May 2000, the International Journal of Sports Medicine reported that exercise can enhance immunity and decrease stress hormone levels. Begin an exercise program that gets your heart beating, brings you joy and allows your mind to relax.
  • Get enough sleep. The Journal of Psychosomatic Medicine in January/February 1998 published a study showing that stress can play a role in disrupting sleep and impairing function of your immune system. Try to get to bed at a reasonable hour and, even if you don't sleep right away, let your body enjoy the rest it needs.
  • Eat regular meals and reduce your caffeine intake. Eating regularly keeps you from being hungry, which stresses your body. Although caffeine may make you feel like you're better able to cope with stress, it actually revs you up more.
  • For women, enjoy some "girlfriend time." This apparently can positively affect your stress levels. A study published in Psychological Review in July 2000 reported that women seem to deal with stress differently than men. When women experience stress, they release a hormone called oxytocin that can have a calming effect. When women spend time together, they release greater amounts of this hormone. Estrogen also seems to enhance oxytocin's effects. Unfortunately, men don't experience similar calming effects. The testosterone levels that also increase when they're under stress reduce the effects of oxytocin.
  • When under excessive stress, consider herbal medicine. Siberian ginseng can enable the body to cope better with stress. According to Germany's Federal Institute for Drugs and Medical Devices, this herb can enhance endurance and boost the immune system. It's used to treat fatigue and reduced ability to work or concentrate. It has no known side effects and generally is considered safe to use with other drugs. Recommended dosage is 300 to 400 milligrams per day of a standardized extract of the herb. (But always be sure to talk to your health practitioner first before starting any supplement or medication.)
  • Practice simple stress management approaches. Knowing you have a double back-up of your computer files, an extra address book or set of keys, a cell phone to use for emergencies, a car kept in good working order, extra cash in the bank, or a list of where you've hidden important things in case you forget can reduce stress for some people.
  • Remember the simple words of what has become known as the Serenity Prayer:

    "God grant me the serenity to accept the things I cannot change; the courage to change the things I can; and the wisdom to know the difference."

Stress can be your friend or foe. If it gets out of control it can seriously impact your health in many ways. Take time today to develop a variety of stress-management tools to help you live a healthier, happier life.

Laurie Steelsmith is a naturopathic physician and licensed acupuncturist in Honolulu.

Write: Prescriptions, 'Ohana Section, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; e-mail ohana@honoluluadvertiser.com; fax 535-8170. This column is for general information and not intended to provide medical advice; you should consult your doctor.