8
in other words
july17
2014
Natural Path: Stress Reduction 101
By Dr. Carol McIntyre
Summer is here! Time to relax…
right? Well, as most of us are aware, this
is also the time for many projects, fam-
ily gatherings and vacation plans. These
activities can be rewarding and stressful
all at the same time. Let’s talk about the
basic mechanism of stress and how we
can address it in a positive manner.
Stress is the greatest producer of
disease. That is my opinion. More and
more research proves that a multitude
of disease comes from the side effects
of stress. Mental, emotional and physi-
cal stress can all be the predecessor to
disease. So how does one reduce stress
in a world that produces stress so easily?
Let’s first discuss the mechanism of how
stress affects our bodies, basically, how
it works.
It is a complicated process… but
in short, stress raises our cortisol levels.
Cortisol is the hormone that our bodies
produce when stress presents itself. Cor-
tisol is what wakes us up in the morning.
It gives us our ‘get up and go’ response.
When our body is under stress, cortisol
increases. After prolonged periods of
stress cortisol maintains at high levels.
As time goes on, cortisol becomes ex-
hausted and other hormones are com-
promised to produce cortisol so the body
can maintain the response. Eventually,
other hormones are then drained. Pregn-
enalone ‘steal’ is a common result of this
process. This can result in many other
hormonal imbalances including decrease
of testosterone, progesterone and estro-
gen which in turn leads to more imbal-
Titus & Son’s, Inc.
ances. The effects are never ending and
the web of interaction is too in depth for
this article.
So again, how do we address the
effects of stress? There are many ways
to do so. First, Breathe. Research shows
that breathing exercises reduce stress in
general and reduce cortisol. Many differ-
ent practices including Qigong and yoga
incorporate breathing into the routines.
This reduces stress and therefore disease
states.
Second, exercise. Exercise can
also reduce the increased cortisol re-
sponse. For many, exercise produces an
anti-inflammatory response in the body
and provides a protection against dis-
ease. There is however a fine line. Ex-
cessive exercise, or exercise at a time
when reserves are exhausted will actu-
ally contribute to the inflammatory cas-
cade. Anyone starting a new exercise re-
gime or seeing a reduction in the effects
from exercise should consult a qualified
physician regarding this matter.
Third, have fun! Psychologi-
cally, enjoying activities has a more
positive effect on your overall immune
system and therefore reducing disease
production. Making time for enjoyed ac-
tivities with family and friends is a very
healthy process, spiritually, mentally
and physically. When dealing with fam-
ily, work and everyday life, keep a posi-
tive outlook and enjoy the interaction as
much as possible. You will be enhancing
your health!
Fourth, eat well. Eating healthy
foods and avoiding food sensitivities
will also reduce inflammation in the
body and again, reduce the increased
production of cortisol. If you eat foods
that you know irritate your system, sim-
ply avoid them. Food is healing to your
body. Use food as your medicine. Pay at-
tention to what goes into your body and
you will get better results.
Finally, sleep. Cortisol reduces
naturally at night in a normal healthy
sequence. People who have insomnia
and cannot sleep at night are very likely
to have an imbalance in their cortisol
rhythm. This again can affect many dif-
ferent systems in the body and cause dis-
ease. I use a 24 hour saliva test to evalu-
ate cortisol rhythm. This is the most
effective way to diagnose where the in-
efficiency is and know how to address it.
Currently, I am in collaboration
with a few other healers in town to cre-
ate a Wellness calendar for Vernonia.
We are putting together classes, lectures
and activities to achieve overall well-
ness. These classes will incorporate food
classes, yoga, Qigong, educational lec-
tures and fun hands on activities. Stay
updated for more information. We plan
to have a fall/winter calendar ready by
mid-August.
Take time. Enjoy. Relax when
you can. BREATHE. BE. Make it count
and give time to you. Create a space
that works in your life and for you. I
look forward to continuing on building
a better community for Vernonia and all
of us collectively. Enjoy your summer.
Thanks for joining me~ Be Well.
New Eyeglass
Drop Box for
Lions Club
The July WOEC Board
Meeting date has been
changed to Tuesday,
July 22nd at 7:00 PM
West Oregon
Electric Co-op
652 Rose Avenue
Vernonia, OR 97064
503-429-3021
The Vernonia Lions Club
now has two collection boxes
for unwanted eyeglasses
and hearing aids. One is
at the Senior Center and a
new location is in the Sentry
Market on top of the toy
machine, near where the ads
and newspapers are located.
Library Book Sale During Jamboree Weekend
Serving Your Communty Since 1987
The Friends of the Library will
be holding their book sale during
Jamboree again this year at the
VCLC. This is a fundraising event
to help support programs for the
library. Have you ever enjoyed a
program or used the culture pass
from the library? The Friends of the
Library help to make this happen.
Please drop by, buy a book and help
support the library. The book sale
was publicized incorrectly in the
Jamboree program and will be held
on Friday, August 1 from 4-7 and
Saturday, August 2 from 9-4. Thank
you for your support.
55670 Timber Road
Vernonia, OR 97064
CCB# 55056
General Contractor
Dan Titus
Owner
Ph. (503) 429-5005
START RIGHT. START HERE. SM
Summer is Bicycle Supplies • Lawn Chairs
here!
Camping Supplies • BBQs
Batteries • Fishing Supplies
Sporting Goods • Coolers
Family owned & operated for over 40 years
834 Bridge St., Vernonia (503) 429-6364
Need more room?
See us for the lowest prices
GUARANTEED!
Debit/Credit now accepted
5x10 $39
10x10 $69
10x20 $99
RV Storage $149
Outside storage available
Totally fenced and gated
Padlocks Available
Authorized
U-Haul Dealer
Boxes and Supplies Available
We can make your reservation
Pick up here or anywhere
58605 Nehalem Hwy South • P.O. Box 292
Vernonia, Oregon 97064
(503) 429-7867
10-6 Tue-Sat
12-4 Sun
