Stress, Anxiety, and Depression Part IV

Whether it’s the pandemic, the politics, money worries, or more it seems like all of us are feeling the effects of these hard times. For some of us that means anxiety, for some it means depression. Some of us aren’t sleeping, some of us are frustrated by online schooling and having our plans messed up. What follows is a list of coping strategies. Not every strategy will work well for every person. Pick one or two.  Commit to them regularly. This is part of an ongoing series. 

Nutrition  

As the computer programming adage goes: Garbage in / Garbage out. When we feel down, it's natural to crave comfort food. Unfortunately, many of our favorite comfort foods like macaroni and cheese, cookies, and sodas are nutrient poor and loaded with simple carbs and sugars. These poor choices might give up a momentary lift, but later lead to making us feel less energetic and less happy. Better food choices lead to better brain and whole body health. 

Probiotics: science has shown that there are connections between gut health and mood. Your gut produces most of your neurotransmitters. Better gut health leads to improvements in mood, sleep, and systemic inflammation. Good food sources of probiotics are yogurt, kefir, tempeh, miso, tofu, saurkraut, and other fermented foods. Probiotic supplements can also be useful. See these resources for more information: 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/can-probiotics-improve-your-mood and 

https://www.healthline.com/health/probiotics-depression#how-they-work

Antioxidants: prevent free radials that lead to cell damage. Brain cells are especially at risk to these free radicals. A diet rich in antioxident plentiful rich foods can help limit the damage. 

◦ Beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato

◦ Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato

◦ Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ

Complex carbohydrates can be found in whole grains, fruits, vegetables and legumes.
Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Simple carbs, like a cookie can cause a "high" and then a "crash". Complex carbs will help you to maintain a more consistent energy and mood.

Vitimins D and B12 deficiencies have both been implicated in mood disorders. Supplementing with these vitamins may help you to feel better. See also: 

https://www.betterhelp.com/advice/depression/foods-that-fight-depression-add-these-12-things-to-your-diet/

◦ Vitamin D: Fatty fish, like tuna, mackerel, and salmon; Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals; Cheese; Egg yolks

◦ B Vitamins: margarine, nuts and seeds, vegetable oils, wheat germ, lean animal and fish products, low-fat dairy

Yoga

Yoga has been shown to reduce the body's stress responses, thus making it a helpful tool for addressing stress, anxiety, and depression. By modulating the way the body's stress responses, physiological arousal is lowered. Heart rate, blood pressure and respiration can all decrease with regular yoga practice. Plus, you'll increase your body's flexibility, too! We are lucky to live in an area with so many in person and online options to participate in yoga classes. Here are a couple of them:

https://soultreecolorado.com/

https://www.mojoshouseofyoga.com/#/

https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression

Hugs

One of the worst parts of this pandemic for me has been to not be able to hug the people I want to hug. Thankfully, I can still hug the members of my immediate household. The benefits of hugging are reducing stress, relaxes muscles, increases circulation and releases endorphins in your body. Hugging relieve stress and depression by increasing levels of dopamine and serotonin. Find someone and give them a hug today. I frequently give myself hugs. Hey, don't laugh! I do feel better afterwards. 

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Left Hand Community Acupuncture offers an affordable sliding scale of $40-$65. We do not ask for proof of income. You decide what you feel is fair to you and fair to us. We treat patients in a relaxed, group setting that promotes an atmosphere of healing. Caroline Adams is a Licensed 
Acupuncturist and nationally board certified. Acupuncture can help with a wide range of health
 issues including pain, stress, insomnia, arthritis, allergies, depression, headaches, fatigue, cold and flu, digestive issues, PMS, and many other health concerns. 

http://lefthandacu.com  
 720-378-6090

2020: Stress, Anxiety, and Depression Part III

 2020: Stress, Anxiety, and Depression Part III

Whether it’s the pandemic, the fires, or the election, it seems like all of us are feeling the effects of 2020. For some of us that means anxiety, for some it means depression. Some of us aren’t sleeping, some of us are frustrated by online schooling and having our plans messed up. What follows is a list of coping strategies. Not every strategy will work well for every person. Pick one or two.  Commit to them regularly. I was going to write this all in one swoop, but I have a lot to write and I want to get this out soon. More to come!

1. Abdominal Tapping Sounds crazy, but tapping on the spot right below your belly button has numerous beneficial effects. It warms the lower dan tien, one of the energy centers of the body, promoting good digestion. It also helps to pull the energy from your brain (your racing thoughts and worry) down back into the core of your body. To perform abdominal tapping, make sure you start out with an empty bladder and loose, comfortable clothes. Either stand with your knees bent or sit up straight in a chair. Breathe slowly and deeply. Gently tap the area beneath your belly button with open palms or loose fists for about three minutes. Check in to see how you feel afterwards. You can work up to five or ten minutes if you like. 
2. Nature Now that the smoke is calming down, it’s possible for most of us to get out in nature. There have been many, many books and articles written on our disconnect from nature. he mental and physical benefits of getting outside are legion. Being out in nature improves mood and immunity. Exercising in nature has been proven to feel more energizing. “In a study done in Japan, researchers found that after a 20 minute walk in the forest, participants had lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity than those who spent time in the city instead.” https://www.artofmanliness.com/articles/the-5-switches-of-manliness-nature/
3. Daily Energy Routine Donna Eden is the founder of Eden Energy Medicine. A healer friend of mine makes it a mandatory requirement that every one of her clients commit to doing the   Daily Energy Routine  every day. It only takes about five minutes each day. My friend reports she sees great health gains in those who follow do the exercises regularly. Those who practice the Daily Energy Routine report more energy, less pain, reduced depression, and greater mental clarity. To be fair I haven’t been able to make it a part of my daily self care, but every time I do the exercises, I *do* feel increased vitality and decreased stress. Check it out and see what you think: https://edenenergymedicine.com/donnas-daily-energy-routine/

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Left Hand Community Acupuncture offers an affordable sliding scale of $40-$65. We do not ask for proof of income. You decide what you feel is fair to you and fair to us. We treat patients in a relaxed, group setting that promotes an atmosphere of healing. Caroline Adams is a Licensed Acupuncturist and nationally board certified. Acupuncture can help with a wide range of health issues including pain, stress, insomnia, arthritis, allergies, depression, headaches, fatigue, cold and flu, digestive issues, PMS, and many other health concerns. 

http://lefthandacu.com  
 720-378-6090