Editor’s Note: Happy Friday! This morning we have Dr. Amy Wells on site with ways to keep the mental pressure of the holiday season to a minimum. Here she is:

As the holiday season begins, most of us feel excitement and anticipation as we prepare for gatherings, feasts and gift giving.  We all have a vision of how we’d like the holiday to play out, whether it is coordinating the parents and in-laws for a big “Griswold Family Christmas”, or watching your children opening that special gift on Christmas morning.

At the end of the day, we hope we can see the bigger picture, but in all the hustle and bustle of mile long grocery lists, cookie recipes, VISA statements and wrapping paper, it can be difficult to avoid feeling overwhelmed or even panicky.

Stress plays a major role on our physical, mental and emotional health and it cannot be quantified or compared.  What may be water on a duck’s back to her may be traumatic to him. And no two people react the same to a similar trigger.

How, then, do we begin to understand stress? Let’s start with some physiology.

The adrenal glands, located at the top of each kidney, function in releasing hormones that affect blood pressure, blood glucose levels, heart rate, reproduction, nerve activity and metabolism. Cortisol is the main hormone secreted from the adrenal glands in our response to stress. It helps convert fats and proteins into sugars to keep up with the body’s demand for energy during these times. In the morning, cortisol is released in higher concentrations and decreases until it is very low by evening.

Adrenaline, or epinephrine, is another stress hormone released from the adrenal glands and elicits its effect on nerve activity. Epinephrine stimulates the heart, widens air passages to allow deeper breathing and controls some metabolic pathways.

In prolonged periods of stress, the fluctuating daily levels of cortisol are inhibited and cortisol remains continuously high. In these hyper cortisol states blood sugar levels tend to increase, protein breakdown increases, leading to muscle wasting and osteoporosis, allergies and infections become more frequent and the thyroid gland becomes less responsive. Cortisol levels are most affected by the emotions fear, withdrawal, depression, loss of control and submission.

The number one treatment for adrenal dysfunction is routine. This means waking and sleeping the same time, incorporating body movement time and having regular eating routines every day.

Another very effective, easy and cheap treatment for stress is a deep breathing method called alternate nostril breathing. This technique balances the parasympathetic reflex and increases melatonin release which is especially important for a restful night’s sleep. It is performed by plugging the left nostril with the right hand pinkie finger and breathing in through the right nostril for the count of six. Plug both nostrils, keeping the pinkie where it is and adding the right thumb to the right nostril and holding for 3 seconds. Then release the left nostril and exhale for six seconds.

Repeat the cycle 11 times.

The B vitamins play an important role in the health of the adrenal glands and in particular pantothenic acid (Vitamin B₅) and pyridoxine (Vitamin B₆) are required in greater demand.

Botanical medicine can be very helpful in balancing mental emotional dismay during adrenal stress. Adaptogenic herbs assist various functions in the body to adapt to stress by increasing immunity, mental clarity and general well being.

Panax ginseng and Eleutherococcus senticosus are two types of ginseng, historically used to restore vitality, increase feelings of energy, boost mental and physical performance, enhance resistance to stress and reduce anxiety. It does this by addressing the adrenal glands and reestablishing proper cortisol levels.

Withania somnifera, or ashwagandha, is helpful for increasing endurance, stamina and maintaining well being. It is said to provide fresh energy and vigour for a system worn out by any constitutional disease and to strengthen the nerves and promote restful sleep.

Glycyrrhiza glabra (Licorice) is regarded as an adrenal tonic and supports the body during times of prolonged stress. Taken with caution, since it can increase blood pressure. Licorice is used in traditional Chinese medicine to treat fatigue from overwork, stress or illness.

Rhodiola is another adaptogen herb due to its ability to increase resistance to chemical, biological and physical stressors. It is helpful in managing fatigue, poor appetite, sleep disturbances, irritability and headaches. It can enhance mood and decrease anxiety, allowing for more efficient functioning under stressful conditions.

Sedating herbs are useful for calming anxiety, nervous tension, irritability and unrest. Valerian, skullcap (Scutellaria) , passionflower (passiflora) melissa and lemon balm are great taken as a tea, especially during late afternoon and evening in preparation for sleep.

Acupuncture can be an excellent modality for stress relief. While resolving imbalances of qi or our vital energy, acupuncture treatments also encourages some much needed ‘me’ time during periods of stress.

So this Christmas season, take some time for yourself and remember to breathe.

© Dr. Amy Wells, Naturopathic Physician