15 self-care strategies to reduce holiday stress

Hand writing text caption inspiration showing Self Care. Business concept for Taking caring for own Health Written on sticky note paper, wooden background with folded pink paper meaning thinkingIt’s National Family Caregivers Month and the perfect time to consider how you can reduce the stress of the holidays by taking better care of yourself.

  1. First, pat yourself on the back. If you are a caregiver you’re doing an incredible service of giving of yourself and your time. Whether your care recipient verbally expresses appreciation or not, know that you are a bright light in that person’s life and in the world.
  2. Before getting out of bed in the morning repeat an affirmation several times to set the tone of the day. Some ideas: “Today is going to be a good day,” “I am a loving, kind person,” “I am grateful for my family and friends.”
  3. It’s especially important to eat well at this time of year when colds and flues are rampant and the stress of the holidays taxes the immune system. Focus on warming foods such as soups and stews, mineral and bone broths, and ginger tea. Citrus fruits are in season and offer vitamin C, important for immune support. The winter squashes offer beta carotene and vitamin A, which are also excellent antioxidants. Please listen to my interview with Mary Collete Rogers on her podcast “The Healthy Kitchen Companion” for ideas about how to include healthy foods into your diet and how to organize your kitchen. Caring for yourself and others with good nutrition.
  4. Make a food plan for the week and bring a shopping list with you so you don’t have to make a repeat run to the grocery store.
  5. Calm yourself with calming foods. Studies show an association between the levels of the neurotransmitter serotonin and mood. The good news is you can naturally increase your serotonin levels with food such as these: sweet potatoes, brown rice, oatmeal, amaranth, buckwheat, millet and quinoa allow your brain to process more serotonin. Eating protein and healthy omega-3 fats, found in fish, walnuts and flax, will also improve mood. B vitamins, which are abundant in fresh leafy greens and in chemical-free, pasture-raised meat, are another important factor because they’re needed for serotonin production. Leafy greens, such as spinach, kale, collard greens, are high in folic acid, a B vitamin. Low levels are linked to depression. Bananas contain vitamin B6. They are high in potassium, an important electrolyte for a happy and calm mind.
  6. Reduce stress by supporting your adrenal glands with supportive supplements. The adrenal glands sit on top of your kidneys and produce adrenaline and cortisol, the stress hormones. If you press on your kidneys and they hurt, there’s a good chance your adrenals are working overtime due to stress. Stress may hit us as a headache, backache, insomnia, anxiety, irritability, respiratory, illness, or the flu.  If we really become overwhelmed, stress may accumulate to the point where our entire immune system is compromised and we end up fighting a serious illness. The good news is that adaptogens and nervines —two categories of herbs—can help your body adapt to stress, creating a state of homeostasis.

Recommended adaptogens:

  • Ashwagandha – is an Ayurvedic herb that has also been called “Indian ginseng.” It raises energy levels, enhances immunity, helps the body cope with stress, and reduces the stress hormone cortisol.
  • Cordyceps – is a revered Chinese nourishing tonic used to build strength and stamina, support the immune system, combat fatigue and the effects of aging, and invigorate the elderly and those weakened after serious illness.
  • Gotu kola – is an important brain and nervous system restorative in Ayurvedic medicine. It is also used as a mild diuretic and for insomnia and gastric complaints.
  • Rhodiola – also called golden root, stimulates and protects the immune system by supporting the adrenal hormones. It boosts immunity, improves concentration and stress resistance, and increases physical performance and uplifts mood.  It is also a remedy for sleep difficulties, poor appetite, irritability, hypertension, headaches, and fatigue from intense physical or intellectual strain.

Nervines

According to David Hoffmann, a leading herbalist and spokesperson for a return to herbal medicines, a nervine is a plant remedy that has a beneficial effect upon the nervous system in some way.  Nervines are especially useful during times of stress because they have a strong relaxing and calming effect without producing a dulling, “hang-over” side effect.  They also tone and restore the nervous system to a more balanced state.  Some nervines are also anti-spasmodic, meaning they relax the peripheral nerves and the muscle tissue, which in turn has a relaxing effect on the whole system.

Recommended nervines:

  • Passion flower- is beneficial for anxiety, insomnia, tension headaches, muscle aches and spasms, pain, hyperactivity, epilepsy, and to alleviate anger and help lower blood pressure.
  • Skullcap – is antispasmodic and relaxing and is recommended to relieve headaches, mood swings, insomnia, premenstrual syndrome, and nervous tension and exhaustion

The next time you’re feeling nervous, agitated, restless or hyped up, calm your nerves with a nervine herb. If you want to rejuvenate your adrenal glands and boost your entire immune system, take an adaptogen.  You’ll have more energy, feel happier and less stressed, and your overall health will improve too!

7. Move! Exercise is vital to staying healthy and strong. The days you feel “stuck” or stiff are the days it’s most important to put on your walking shoes, sunglasses, and a hat, and go for a walk. Chat with/walk with a friend or with your pet dog

8. Take a bath. Hydrotherapy has been used for thousands of years as a healing modality throughout the world to relieve stress, release aches and stiffness, and refresh the mind and emotions. For an added benefit, add Epsom salts and/or essential oil.

9. Dance is an amazing healing aid that can instantly enhance your mood and create joy. Put on your favorite Motown, R & B or salsa music and dance in your living room as though no one is watching. A twenty-one-year long Einstein Aging Study, completed in 2001, found that dancing is the best physical activity to help prevent dementia when compared to eleven other activities including team sports, swimming, and bicycling. The study was summarized in an article that appeared in the New England Journal of Medicine in 2003.

10.Breathe deeply. Most of us breathe shallow breaths that restrict oxygen flow to the lungs and throughout the body, resulting in fatigue and depletion of our vital energy. Breathing is not only free, but it will set you free. Try this simple exercise: Sit on a chair with your back straight and focus on your breath. Take a deep breath, and then let it go, exhaling all the stale air out of your lungs. Continue for several minutes. Notice any sensations in your body. Eventually your body and thoughts will settle down, and you’ll emerge feeling more relaxed. Try to do this at least five minutes on a regular basis.

11. Stay hydrated! It’s important to keep your brain hydrated as well as the body. Have non-caffeinated, unsweetened beverages throughout the day, particularly water and tea. The rule of thumb is to have 48 to 64 ounces of non-sweetened, non-artificially sweetened drinks. Hydration keeps the body in proper pH (how acidic or alkaline your body is) and protects it from getting dehydrated, which is a cause of inflammation and other kinds of imbalances.

12. Meditate, pray, take a walk in nature. Take a walk around the block, even for 15 minutes.

13. Listen to some classical music, meditative music, religious music, etc.

14. Use aromatherapy essential oils such as lavender for an instant relaxing effect.

  • Use essential oils (lemon, peppermint, lavender, frankincense, bergamot, thyme, sandalwood, vetiver, myrrh) to boost immunity. For more information about the use of aromatherapy to reduce stress, improve immunity, reduce agitation, and to promote relaxation read chapter 18 “Aromatherapy” in “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” by Barbra Cohn

15. Practice good sleep hygiene. It’s hard to function at your best and to stay healthy when you aren’t sleeping well. Here’s a quick reminder of how to improve your sleep.

Don’t drink caffeine after 1:00 pm. Limit your fluid intake after dinner so you don’t have to pee during the night. Turn off all electronics at least 30 minutes before bed. Cool your bedroom, but make sure you don’t feel. Or, warm your bed with a heating pad. Get black out curtains. Eat a banana; it contains potassium and magnesium which help reduce risk of muscle cramps. Or, have a protein snack such as a slice or cheese or tsp of peanut butter on a cracker to help maintain balanced blood sugar. For more suggestions read 16 ways to sleep better . . . so you can be a better caregiver. 

Best wishes for a happy, safe and relatively stress-free holiday season!


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Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”—Winner of the 2018 Book Excellence Award in Self-Help—in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

 

Easy ways to calm down crazy full moon behaviors

Silhouette of full moon over family homes in typical neighborhood

The human body is 55 to 78% water (depending on sex and age) so it makes sense that the gravitational pull of the moon would affect us, right?  Many scientists point out that the biological tide theory doesn’t hold. On The Skeptics Dictionary website Robert Todd Carroll says, “Given the minute and bounded mass of fluid contained within the human body, compared to the enormous and free-flowing mass of ocean water, and given the enormous distance to the moon, the lunar pull on the human body is negligible.”

Theories about the moon’s influence on animal behavior are more widely accepted. Although the topic of whether or not the moon affects human behavior is controversial, there is plenty of anecdotal evidence and some scientific evidence indicating that it does.

I, for one, have a difficult time sleeping around the full moon. And my husband, who suffered from Alzheimer’s disease, exhibited more agitated behavior when the moon was full.

Studies have shown that the lunar cycle has an impact on fertility, menstruation, and birth rate.  Admittance to hospitals and emergency units due to cardiovascular and acute coronary events, arterial hemorrhages in the stomach and esophagus, diarrhea, and urinary retention correlate with moon phases. Other events linked to human behavior, such as traffic accidents, crimes, and suicides, seem to be influenced by the lunar cycle.

In the 1600’s Sr. William Hale, a distinguished British physician and medical biographer, wrote, “The moon has a great influence in all diseases of the brain, especially dementia.” The British Lunacy Act of 1842, which dismissed crazy behavior as being caused by the full moon, built on his theory.  In fact, as recently as 1940 a British soldier who was charged with murder pleaded “moon madness.”

Alan M. Beck of Purdue University conducted a longitudinal study to objectively examine the lunar influence on the frequency, duration, and intensity of behaviors in individuals with Alzheimer’s disease.

He examined wandering, anxiety, physical aggression, and verbal confrontation. His study concluded that individuals with Alzheimer’s disease did, in fact, exhibit significantly more erratic behaviors during periods of the full moon, and that these behaviors were of greater duration during that time. The objective analysis that a lunar influence on behavior in Alzheimer’s individuals exists validates a long-standing belief held by many healthcare providers.

If you’re a caregiver for someone with dementia, you’ve probably seen some odd behavior in your loved one around the full moon. And if you have trouble sleeping or feel restless or anxious during the full-moon, you’ve personally noticed the effects.

Here are some ways to calm the nerves and odd behaviors during the full moon or anytime.

From Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia--“Aromatherapy” chapter 18 by Laraine Kyle Pounds, RN, MSN, BSN, CMT.

Aromatherapy can be a resource of comfort to you and your care partner by providing an easy, natural way to reduce stress and anxiety and uplift mood. The following oils can be used in a diffuser, or put in a bath or fragrance free moisturizer. They can also be sprayed on a pillow or handkerchief.

Citrus oils are generally refreshing and uplifting for the mind and emotions, relieve stress and anxiety, and are useful for odor management and appetite support. Consider: bergamot, grapefruit, lemon, and orange.

Floral oils are often used as a personal fragrance and are useful to relieve anxiety, depression, and irritability. These oils are useful as an inhaler, in a body lotion, and for the bath. Consider: clary sage, geranium, lavender, rose, and ylang ylang.

Tree oils are revitalizing with immune boosting properties, ease respiratory congestion, and are supportive to breathing ease. They are useful for pain relief, skin infections, and odor management, and can relieve nervous exhaustion and depression. Consider: eucalyptus (Eucalytpus citriodora or globulus), pine needle, sandalwood, or Tea Tree.

Herbal remedies

A nervine is a plant remedy that has a beneficial effect upon the nervous system.  Nervines are especially useful during times of stress because they have a strong relaxing and calming effect without producing a dulling, “hang-over” side effect.  They also tone and restore the nervous system to a more balanced state.  Some nervines are also anti-spasmodic, meaning they relax the peripheral nerves and the muscle tissue, which in turn has a relaxing effect on the whole system.

The main types of nervines are tonics, relaxants, and stimulants.

  • Nervine Tonics – are particularly helpful for strengthening the nervous system and restoring balance. In addition to having a relaxing effect, they have a vaso-dilating action on the blood vessels of the brain.  This increases oxygen availability to brain cells and helps with mental agility and mood.
  • Nervine Relaxants – are especially beneficial for short-term use, for example in treating mild depression or acute anxiety. “This group of nervines are most important in times of stress and confusion, alleviating many of the accompanying symptoms. They should always be used in a broad holistic way, not simply to tranquillize.  Too much tranquilizing, even that achieved through herbal medication, can in time deplete and weigh heavily on the whole nervous system,” says renown herbalist David Hoffman.
  • Nervine Stimulants– are used as a restorative “pick-me-up” when you need an energetic boost without that revved up feeling produced by caffeine.

Recommended nervines:

  • Passion flower- helps soothe anxiety, insomnia, tension headaches, muscle aches and spasms, pain, hyperactivity, epilepsy, and helps alleviate anger and lower blood pressure.
  • Skullcap – is antispasmodic and relaxing and is recommended to relieve headaches, mood swings, insomnia, premenstrual syndrome, and nervous tension and exhaustion.

The next time you’re feeling nervous, agitated, restless or hyped up, calm your nerves with a nervine herb or aromatherapy. If your loved one has Alzheimer’s or dementia and is on medication, please check with the physician to make sure they do not interact with the nervine herbs.  Use pure essential aromatherapy oils to lower risk of allergy.

If all else fails, you can always go outside and howl at the moon.

 

Studies showing we are affected by the full moon

1. More babies are born around the full moon. A study in Kyoto, Japan looked at 1007 natural births and found there was significant increase in births when the moon was closest to the earth. Results of this study suggest that the gravitational pull of the Moon has an  influence on the frequency of births.

2. Do you have trouble sleeping around the full moon? Sleep researcher Christian Cajochen at the Psychiatric Hospital of the University of Basel in Switzerland conducted a four-year lab study to see if he could show that it is physiologically true that many people have difficulty sleeping during the full moon.  His researchers monitored the brain activity, eye movements and hormone secretions of 33 volunteers in the lab while the participants slept. All the participants were healthy, good sleepers, and did not take any drugs or medication.Unexpectedly, the scientists found “the lunar cycle seems to influence human sleep, even when one does not see the moon and is not aware of the actual moon phase,” Cajochen said. After reviewing their data, the scientists found during the time of the full moon, brain activity related to deep sleep dropped by 30 percent. People also took five minutes longer on average to fall asleep, and they slept for 20 minutes less overall on full-moon nights. The volunteers felt as though their sleep was poorer when the moon was full, and they showed diminished levels of melatonin, a hormone known to regulate sleep and wake cycles. “It took me more than four years until I decided to publish the results, because I did not believe it myself,” Cajochen told LiveScience. “I was really skeptical about the finding, and I would love to see a replication.”


Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.