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Mood, Food and Gratitude
Ciel Walko, L.Ac, CTN, Acupuncturist/Naturopath
It’s that time of year; the time of massive change and uncertainty – I’m not talking about the earth changes, asteroids and the economy – I’m talking about the holidays.
Our collective stress levels have never been this extreme. In addition, many of us have high expectations to carry out all of the holiday activities that help us to remain connected to our traditional family values. Do you ever feel like there is never enough time, money, energy or resources to do what is required to get everything done? Is there enough energy available to work, shop, take care of families, contribute to all the volunteer activities you have over-committed to, and be the perfect hosts/hostesses/moms and dads for all the parties, social and family events of the season?
Honestly, do you ever feel justified in blowing off steam by expressing anger to the check-out clerk, or engaging in a little road rage? Or do you feel those surges of anxiety swelling up like a tidal wave in your chest? Perhaps you find yourself avoiding people and sinking into the winter blues and numbing yourself out with substances and foods that are not healthy for you.
Experts say you may not gain a great deal of weight this time of year, however the bad news is that any weight gained is most likely cumulative and typically not lost – and can make up more than 50 percent of all the weight you may gain over a year’s time. Is it due to the extra calories, or are added stress levels really the culprit? The answer is-YES!
As stress levels rise, the hormone made by the adrenal gland called cortisol also rises. This rise signals insulin to store fat for fight/flight responses rather than burning calories as fuel. Over time, unchecked cortisol levels cause belly fat to accumulate around our middles despite efforts at dieting. When the adrenals malfunction, all other associated systems will as well. The symptoms associated with adrenal dysfunction are diverse and can involve problems with digestion, circulation, respiration, as well as the brain and nervous systems. In addition, the adrenals can impact the growth and repair of bones, muscles, hair and nails.
Mood
Additional research now reveals how foods and nutrients alter one's frame of mind by affecting certain brain chemicals called neurotransmitters. While many other factors such as medications or hormones affect the level of these chemicals, three neurotransmitters—dopamine, norepinephrine, and serotonin--- are influenced by certain foods.
Dopamine is strongly associated with reward mechanisms in the brain. Adequate dopamine provides a sense of satisfaction and pleasure. Norepenephrine causes people to feel more alert and focused. Serotonin production in the brain has been associated with a more calming, anxiety-reducing effect. The greater the serotonin being taken up, the happier and more motivated a person will be, increasing their chance for a successful, fulfilling life.
Our spiritual lives may benefit as well. In 2003 a Swedish research team substantiated their hunches by discovering that “the presence of a receptor that regulates general serotonin activity in the brain correlates with people's capacity for transcendent thought.” (Psychology Today Magazine, Nov/Dec 2003)
Women have a greater sensitivity than men to changes in this brain chemical. Mood swings during the menstrual cycle and menopause are thought to be caused by hormonal changes that influence serotonin production.
Food
The foods that increase the production of serotonin in the brain are high in carbohydrates- our beloved comfort foods! Candy, cereal, and pasta temporarily increase serotonin, helping to calm and quell anxiety. Two other important brain chemicals influenced by foods, dopamine and norepinephrine, produce feelings of alertness, increased concentration, and faster reaction times. They are increased by the consumption of protein-rich foods. Chocolate consumption stimulates the release of serotonin and endorphin into the body, which combine to produce a relaxed or euphoric feeling.
During times of stress, do your moods (anger, worry, sadness, anxiety, fearfulness, etc.) become a problem? Do you turn to comfort foods to deal with these feelings? Research shows us that it is possible to balance cortisol and neurotransmitter levels using targeted amino acids and phyto-nutrients.
To have a healthy body and mind, you need a healthy brain (Balanced neurotransmitters, glands and nervous system). There is a safe and holistic approach to achieving the balance. This is accomplished through a specific 5 phase approach:
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Regain the ability to assimilate and absorb nutrients and properly eliminate wastes.
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Re-balance endocrine glands/neurotransmitters. Simple saliva and urine tests are available, and levels can be adjusted with targeted amino acids and transdermal crèmes made from phyto-nutrients.
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Remove/detoxify elements that are toxic to human life, such as heavy metals, etc. that block proper signals between brain and body.
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Re-nourish healthy cells with optimal food, nutrients, essential fatty acids, etc.
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Restore emotional balance with methods such as acupuncture, flower essences, psychotherapy and mindfulness.
In my professional practice, I combine many of these techniques to establish a holistic balance – healthy body, clear mind and peaceful heart- what the ancient Chinese referred to as the 3 treasures.
That brings us to Gratitude
Finding emotional balance is essential for healing the body/mind in order to allow a peaceful heart to be expressed outwardly.
As a licensed health care practitioner, I utilize acupuncture, targeted nutrients, flower essence therapy and homeopathy to help restore emotional equilibrium. I also recognize the value of trained psychotherapy and refer to licensed professionals when appropriate.
There is a simple technique that I find invaluable that I would like to share: I have found gratitude to be the main “pre-cursor” to all other healthy emotions.
Adopting a stance of appreciation for all things brings us into the experience of a higher state of consciousness and helps lift us up. The root word “préci” in appreciation means to add value. And when we find the ways within ourselves to add value to any situation, we all benefit.
Cultivating a mind-state of gratitude with or without a specific reason helps us to easily change the set-point for mood. It is possible to re-calibrate your emotional state using this simple technique. In addition, slow, deep breathing sends a different holistic signal to all the body's systems, immediately changing brain chemistry.
As we find balance in our own individual bodies, hearts and minds, we can exert a beneficial influence to the collective hearts and minds of all those within our reach.
For more info on my approach to wellness, call 828-232-4488
or Email:
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Visit www.templeguardianhealth.com
Temple Guardian Integrative Health Solutions
3 Woodfin Ave. Asheville, NC 28804
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