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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (Oct. 11, 2017)
14 Wednesday, October 11, 2017 The Nugget Newspaper, Sisters, Oregon Stress and the immune system By Dr. Kim Hapke Correspondent As we head into cold and flu season, many of us do so with an increased level of stress. Whatever particular cocktail of events you find stressful, it is likely you have encountered at least some of the ingredients in the last few months. Stress can take a toll on sleep, mood — and the immune system. Fortunately, there are ways to help the body recover from a period of stress that also benefit the immune system. During an event we find acutely stressful, our brain puts out a small amount of adrenaline. Our adrenals pick up that signal and amplify it, providing us with the “flight- or-fight response” of increased heart rate, blood pressure and blood to the muscles. Longer-term stress is dif- ferent. In response to long- term stress, our adrenals put out a hormone called corti- sol. Rather than preparing us for flight, cortisol tells the body to hunker down for the long haul. Long-term stress for our ancestors was often a period of famine. As a result, cortisol has some less-than- helpful messages for our bod- ies under modern-day stresses. It increases our appetite and helps us put on weight. It suppresses our immune sys- tem, leaving us vulnerable to infection. Sleep is one of the top interventions to help the body recover from stress. When we sleep, our body puts out cer- tain proteins that help us fight infection. Since rising cortisol is the signal that wakes up in the morning, raised cortisol from stress can take a toll on sleep patterns. If your sleep is disrupted, note that blue light from digital devices messes with melatonin, the hormone that induces us to sleep. Turn off the TV and com- puter (and the stressful infor- mation on them!) at least two hours before bed to aid proper sleep induction. After a period of stress your body may tem- porarily need more sleep than normal to recover. A balanced diet can help mitigate the effects of stress. One of the roles of cortisol is to help the body deal with blood-sugar maintenance. After insulin has dealt with the influx of glucose from a meal, cortisol is released to pull sugar from cells to main- tain blood glucose. If we are taking in meals with lots of sugar or simple carbohy- drates our body puts out lots of insulin, then lots of cortisol when blood-sugar drops pre- cipitously. This roller coaster takes a toll on already stressed adrenals. Include whole grains, fiber from fruits and vegetables, protein and good fats with each meal to balance out insulin and cortisol release and provide optimal nutrition for the immune system. (See related story, page 15.) Certain nutrients help the body deal with stress. Vitamin C is used by the adrenals in greater amounts during stress and is also necessary for certain cells of the immune system to function. The B vitamins are also supportive to both the adrenals and the immune system. Two classes of herbs are especially beneficial in help- ing the body deal with and recover from stress. Nervines are nourishing to the nervous system and mildly calming rather than sedative. Examples that can be taken in tea or tinc- ture are chamomile, oat straw ISTOCKPHOTO.COM/HYWARDS Our adrenal glands release a hormone called cortisol in response to long- term stress, which suppresses our immune system. and lemon balm. Lemon balm has the added benefit of hav- ing anti-viral properties. Or, support a sense of calm by diffusing an essential oil like lavender in your environment. The other group of herbs is known as adaptogens. They help the body adapt to stress, often by helping to balance cortisol and blood- sugar response, and support- ing the adrenals and immune system. Licorice is one of the best herbs to aid recov- ery of depleted adrenals. It is nourishing, with constituents similar in structure to adrenal hormones, and has a naturally sweet taste. Avoid licorice if you have high blood pressure. Astragalus is another adapto- genic herb that balances corti- sol and is especially known for supporting the immune sys- tem. Ashwaganda increases the body’s ability to adapt to stress and promotes stamina. These interventions can aid in recovering from an unavoidable period of stress, but if you are reaching for them often it is time to exam- ine your mind’s reaction to events. “Stress” is a blanket word — its meaning differs from person to person. It encom- passes a wide range of physi- cal, mental and emotional reactions to the emotions, peo- ple and events that take their greatest toll on us. Though it is long-term work to culti- vate mindfulness and change our way of reacting to events outside our control, such work also offers the greatest ben- efit. There are many roads to becoming aware of and changing our patterns, from seeking help from a practitio- ner who focuses on changing long-term patterns to practices such as yoga, martial arts and meditation. Pumpkin Spice Facial Essentials For normal/combination/dry skin Pumpkin/Yam Enzyme Peel Resurfaces the skin and d refi nes pores by dissolving dead skin and providing a beautiful glow. Pumpkin Latte Hydration Masque Hydr d ates, fi rms, and improves Hydrates, skin tone and suppleness. — Add on LED for $ 20 — Karen Keady, RN, NCEA Certifi ed Esthetician 541-480-1412 Essentials Skincare Mon-Sat Flexible Hours 492 E. Main Ave. www.SistersEssentials.com Éminence Organic Skin Care is the most unique and effective line of natural products on the market. Our masques, treatments, and moisturizers are in concentrated formulas so you get many more appli- cations by diluting with a few drops of water. Éminence products are extremely effective in treating skin concerns such as aging, sun damage, wrinkling, loss of vitality, acne, and rosacea. The secret is in high concentrations of vitamins and potent healing properties. Visit Essentials Skin Care for free samples or consults, explore the age-corrective collection con- taining the retinol alternative, or the rosehip triple C + E firming oil. Sensitized, damaged, or very dry skin can greatly benefit from rosehip and lem- ongrass repair balm. Essentials also offers organic mineral cosmetics that nourish, heal and beautify! A signature facial with these amazing products is a skin-changing experience. Sisters Athletic Club Th e path to better health starts with a single step — call today for a complimentary two-week trial. 541-549-6878 www.sistersathleticclub.com There are few bodily functions that exercise doesn’t improve. Mental health, heart and lung function, or skeletal integrity — exercise is inte- gral to the healthcare equation. With a proactive approach, one can improve or defeat many condi- tions that plague our society. Heart disease, the number-one cause of death in the USA, can be improved with proper training. Diabetes can be maintained and prevented. Exercise isn’t only about curing chronic disease. Finding the right exercises helps one feel good, be challenged, and provides growth. Sisters Athletic Club provides opportunities to succeed in all of the above and more. If health- care is a concern, the staff exercise specialists are equipped with the knowledge to help. Exercise classes provide a fun atmosphere to enjoy with others. SAC has a variety of classes to try. SAC’s facility and equipment have everything one needs to get started on a path to better health.
