De-stress Over the Holidays by Dr. Janna House, Chiropractor, London, ON

The Way I See It…

During the holiday season, we often overextend ourselves and stress ourselves out. I experience this, too. Stress ignites our flight or fight response, impedes our focus, limits our social connectedness, and weakens our immune system - all of which are the opposite of what we want to experience during this holiday season in London.

The Science of De-stressing and What It Means for You…

Here are my top eight ways to de-stress over the holidays.

Eat.

Eating a protein based breakfast helps us to stabilize blood sugar levels throughout the day, which can help maintain energy levels throughout the day. A good breakfast can help improve focus, concentration and productivity. It can also help with weight management and improved immune function [1,2,3]. Here are some healthy, protein rich breakfast ideas: http://wellnessmama.com/category/recipes/breakfast/

Skip the Sugary Treats. Sugar and processed foods made with flour may provide quick energy, but it won’t last long. That’s because they wreak havoc with your blood sugar levels and disrupt the production of brain chemicals that help keep you alert. [4]

Exercise.

Exercise increases your overall health and sense of well-being, and it helps reduce the negative effects of stress. Exercise can improve confidence, it can help with relaxation while reducing the effects of mild depression and anxiety, and it can help you sleep better. Go for a walk, run up and down your stairs or go to the gym. [5]

Sleep.

Getting enough good quality sleep helps you wake up with a positive attitude and energy. For ideas on how to get a better nights’ sleep, check out, https://www.lifehousechiropractic.ca/sleep-better-by-dr-janna-house/. [6]

Pause.

Taking even 10 minutes to sit quietly and shut out the chaos around you can trigger your relaxation response. Take time to breathe – pray/meditate, sip on tea, take a relaxing bath, practice yoga or get out in nature. [7]

Breathe.

When you inhale air that is infused with essential oils, the scent travels to the roof of your nose. Olfactory or smell receptors in the nose then transport the information to the limbic system in your brain. The limbic system is where your emotions are processed. One reason it is believed that aromatherapy can be helpful, especially when treating stress, is that it stimulates the release of certain chemicals in the brain that can help people relax. This is why aromatherapy can help to relieve stress. Try clove, cinnamon, peppermint, frankincense, orange and eucalyptus. For more details here is a list of great essential oils for the holiday stress…they can be diffused, added to bath or shower water, or mixed with a carrier oil and applied to your skin, like perfume. [8]

Plan.

If you’re feeling more frazzled than festive, taking the time to use a few time management strategies can really reduce stress. Start by creating a list of things to do, prioritize them, according to ‘need to do’ and ‘want to do’. Start your preparations early, get help from others, shop online whenever possible and let some stuff go. [9]

Drink.

Drink water, that is. Keep hydrated. Being hydrated helps energize, fights fatigue, maintains alertness and may help elevate mood. [10,11]

Align.

Chiropractic adjustments to areas of spinal stress and nerve interference can help reduce tension and enhance health. A research study in 2010 showed that chiropractic adjustments helped reduce levels of cortisol, a stress hormone known to cause inflammation and irritation. [12]

References:

http://www.ncbi.nlm.nih.gov/pubmed/16469977
http://ajcn.nutrition.org/content/87/5/1558S.long
http://www.ncbi.nlm.nih.gov/pubmed/17403271
http://articles.mercola.com/sugar-side-effects.aspx
http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
http://www.apa.org/research/action/sleep-deprivation.aspx
http://articles.mercola.com/sites/articles/archive/2013/12/23/holiday-stress-relief.aspx
http://newyewhealing.com/11-great-essential-oils-for-holiday-or-any-day-stress/
https://www.thebalance.com/how-to-reduce-stress-over-christmas-2948667
https://www.greatist.com/health/health-benenfits-water
https://www.greatist.com/health/reasons-to-drink-water
Padayachy K, Hoosen G, Vawda M. The immediate effect of low back manipulation on serum cortisol levels in adult males with mechanical low back pain. Clinical Chiropractic. December 2010.
https://www.researchgate.net/publication/257605022_The_immediate_effect_of_low_back_manipulata