Four (Free!) Treasures for good health - Heather McIver, L.Ac.

Holidays can be difficult for a lot of people. And with the state of our economy, this year may present a special challenge to our ability to remain peaceful and centered. On the other hand, this may be a perfect opportunity to practice maintaining a healthy body and mind during difficult circumstances. While we can't necessarily control what is happening around us, we can control what we do with our bodies and how we react to the whims of our minds. If we can integrate a few of these suggestions into our daily lives, we may find our spirits able to withstand the uncertainty many of us are facing.

Diet:
Eat lots of fruits and vegetables, and buy organic meats and dairy products whenever possible. Try to stay away from excess sugar, processed foods and caffeine as these may heighten your anxiety. This winter, focus on soups and stews. Using root vegetables like sweet potatoes and beets or winter squashes will give good nourishment to your body and also help ground those uncontrolled thoughts. During rich holiday meals, just take a small bite of each dish or dessert so you can enjoy the traditions of the season without stuffing yourself into shame and guilt.

Exercise:
Daily activity helps release energy from all those pent-up emotions and helps you think more clearly. A 2008 study in the British Journal of Sports Medicine found that a minimum of 20 minutes a week of any physical actitvity (even housework) was associated with improved mental health. Exercise also suppresses the appetite, preventing the typical holiday binge. Yoga, qi gong or tai chi are perfect exercises for this winter as they help conserve your energy and quiet the mind.

Relaxation:
Whether you call it meditation or not, take just 5-10 minutes a day to close your eyes and focus on taking a few deep breaths. You can do this sitting in your chair at work or in your car at a red light. As Wayne Dyer says, "the person behind you will let you know when the light changes."

Use this exercise to focus you at work. Deep breathing has the wonderful effect of calming the central nervous system and gives you a chance to step back and get a clear perspective, making you more effecient and productive.
If you have the time, practice intentional relaxation for 20 minutes before you start your day and you’ll be amazed by how much easier the day unfolds. Or, you could listen to a guided meditation CD before going to bed. This is a very serious suggestion--maybe one of the most important of the four for your overall health. In scientific studies, meditation has been credited with lowering blood pressure, reducing pain, improving sleep, regulating the immune system and even reducing symptoms of psoriasis!

Sleep:
Sleep is the yin aspect to our active yang days. Sleeping well is truly a gift taken for granted by those who have never had insomnia or small children! A good night’s sleep can sometimes rectify a depressed or irritable mood. It can help our body heal, and allow our mind to relax and develop new solutions to old problems. So get your sleep when you can. If you can, enjoy a midday nap. Even a 20-30 minute snooze may be enough to rejeuvenate you and can actually make you more effective and efficient at work.

Conventional wisdom has held that sleeping during the day may lead to insomnia at night. However, this theory is being called into question. Two studies in the September issue of the Journal of the American Geriatrics Society looked at the sleep patterns of older adults. They found nothing to suggest that the nappers suffered worse nighttime sleep than the non-nappers. In fact, those who napped within two hours of bedtime showed better quality sleep than those who napped earlier in the day!

If you have trouble sleeping or relaxing, and changing your diet or exercise habits is not doing the trick, you may try coming in for an herbal consultation or acupuncture treatment. Our community clinic is a great way to get some stress relief without spending a lot of money.