Oh May, we have to talk. About something profoundly important to all individuals, and yet something that often flies under the radar in everyday conversations – mental health.

May is National Mental Health Month. In addition to that, May 6th-12 (which we are smack dab in the middle of) is Nurses Week. As the Director of Acupuncture for HealthOne hospitals in Denver, I am credentialed at both Presbyterian/Saint Luke’s Medical Campus, as well as Rose Medical Center. And, as I address both in-patient, as well as hospital staff, health issues, I treat a lot of nurses. I mean, A LOT. And while there are several gripes about aching joints or pain in the lower back due to extraneous hours spent on their feet, and a smattering of grievances of headaches or migraines as a result of the long work days, there is one chief complaint that comes up, time and time again.

STRESS.

For many years now, health practitioners of both western, eastern, and integrative specializations have well been aware of the direct correlation between stress and overall wellness. The symptoms associated with high and chronic levels of stress can affect bodily functions, mental thoughts and emotional feelings, as well as behavior. Stress has been associated with disorders of the stomach such as heartburn and nausea, hormonal issues such as an increased risk of diabetes, faster heart rate, which could lead to heart palpitation and rising blood pressure levels, increased risk of high cholesterol, and even heart attack. Stress can even affect the brain, creating less ability to concentrate, memory problems, difficulty sleeping, panic attacks, and depression. Stress can affect digestion, having been correlated with diarrhea, constipation, and other digestive problems. In short: stress is bad news when it comes to general health and wellbeing.

While the physical discomforts experienced by patients may be the first thing that prompts them to come in for treatment, upon conducting a full intake at the initial session, it’s not rare to find out that they are also battling a good amount of mental fatigue, work/life imbalance, lack of social connections, a general sense of malaise and loneliness, or feelings like life has lost the spark that once kept them feeling enthralled and alive. Keeping tabs on one’s mental health, internally, is the first step in making sure that things stay balanced, both on the surface as well as in the depths of the mind. So in the spirt of Mental Health Month, here are few ways in which we can work to keep the health of our minds in top shape, and tips to stay resilient towards the daily stresses of life.

1. Work-Life balance

“Work-life balance” is a term commonly used to describe the ideal balance that a working person requires for optimum mental health, between time allocated for work and time for other aspects of their life. These other aspects might include personal interests, time spent with family, time outdoors/in nature, leisure activities, or time spent with friends. While many people work a “full-time” job of 40-ish hours each week, it’s important to remember that each individuals needs to maintain a healthy work-life balance may differ. Additionally, time commuting to and from work, as well as working lunches, should be considered. Finally, any “work” or responsibilities that must be tended to outside of the office/job site must be taken into account. There’s no hard and fast rule for home many hours one needs to work and hours needed for personal interests in order to be in a healthy mental state, but often times, the answer is accessible if one honestly considers their happiness level. Even while working a job one truly enjoys, there should be ample time to pursue outside interests. Take breaks during the work day, make use of holidays and use any paid time off to recharge and build mental resilience. Learn how to prioritize your tasks at work so that the most important tasks are done before you leave, and less important tasks perhaps wait until the next day. Avoid canceling plans with friends and loved ones because you are “too busy,” especially if you only see those friends every once in a while. Keep tabs on your level of contentment at work to know if you need to give yourself more time for personal interests, and make changes if they are necessary.

2. Social Connections

In alignment with the idea of making (and keeping) plans with friends and loved ones, it’s just as important to maintain those social relationships going even if you can’t see those people on a regular basis. Social connections strengthen our health, lengthen our lifespans, and influence our biology. A phone call to connect over voice or Skype goes a long way, but even if you can’t squeeze 10 or 20 minutes in for a call, a text message can also convey that you are thinking of them. When it comes time to make new connections, most of us know this once-easy process can sometimes seem more challenging as we get older. Joining a social group is one way to make this happen. Getting involved with group exercise is another. The more exposure people have to certain individuals, the more familiarity is bred. With more familiarity comes trust. Trust turns into friendship. It may seem daunting, but taking the initiative to mention something you like about another person (complimenting their jewelry, personality, or actions) can often lead to an open door of conversation. Once you do have people in your life who matter to you, check in on them regularly to let them know their presence in your life is important.

3. Animal Companionship

Scientists have linked the connection between having a pet and overall longevity for quite some time now. Coming home after a long day at work to a tail wag or a happy purr may mark the difference between overall contentment and general unhappiness. Oxytocin, a powerful neurochemical, is released when petting an animal. Simultaneously, blood pressure is reduced. This one-two punch grants the pet-petter feelings of joy and a releasing of stress. Pets provide unconditional acceptance, which is a quality that may be limited in our other social relationships. The bond that forms between pet and owner is a strong sense of companionship that often goes unspoken, as that bond is typically one communicated wordlessly. Add to that the extra exercise from walks, playtime, and interacting on a regular basis, and you’ve got yourself a win-win. Dogs are especially beneficial in this regard. Simply by going on daily walks, individuals are more likely to meet and engage with others as a result of their built-in, four-legged conversation starter.

4. The Magic of Laughter (humor)

We’ve all heard the saying, “laughter is the best medicine.” The scientific and biochemical truth behind that common colloquialism may be less well-known. The act of laughing has been shown to lower blood pressure and reduce the levels of stress hormones. By reducing the hormones produced in times of stress or crisis, the amount of anxiety and stress a person experiences can also be decreased. Laughing also triggers the release of endorphins, much like the act of petting our cuddly furry friends. Endorphins help us feel less pain, even of the chronic kind, which can produce a general sense of well-being. Meanwhile, the convulsive activation of our stomach muscles, forcing the abdomen walls to constrict and release as we experience full belly-laughs, is in essence a gut-workout. This has the added benefit of improving cardiac health and thus lowering the chance of stroke or heart attack. Taking the time to enjoy funny movies and television series, stand-up comedy shows, and humorous podcasts are just a few ways to bring the gift of laughter in our lives more intentionally.

5. Acupuncture

Of course, we’ll come full circle to the fact that acupuncture has been shown to be highly beneficial for stress and depression in a similar way as the reasons listed above — by releasing oxytocin, dopamine, endorphins, and lowering the hormones related to stress and the peptides related to our “fight or flight” response. An estimated 17.5 million Americans suffer from depression, and many of these individuals are actively seeking non-pharmacological ways to help them escape their chronic feels of sadness. Individuals who receive acupuncture on a regular basis (between 3-6x/month) effectively “train” their bodies to maintain higher levels of stress-reducing chemicals within the body, which can decrease how external stressors affect our mental states. Even directly after treatment, patients report feeling happier, calmer, and less stressed than before they received acupuncture. We think this is fantastic, and are happy to do our part to decrease people’s stress and increase their happiness!

Additional Resources:

Founded in 1909, Mental Health America a long standing community-based nonprofit dedicated to bringing awareness to, and responding to the needs of those living with mental illness, as well as promoting the overall mental health of all individuals. They are just one of dozens of companies who can help in finding assistance for individuals who may be feeling like they need to address their own mental health. 2019 marks Mental Health America’s 70th year celebrating Mental Health Month. You can find their website here: mentalhealthamerica.net

As we approach the winter months and yet another cold and flu season, we tend to ruminate on ways to avoid getting sick. While colds can be annoying, and might take an individual out of commission for a day or two, flus are no joke and often are detrimental to our abilities to continue working (and yes, playing) for a week or more.

Acupuncture Traditional Chinese Medicine (TCM) and Chinese herbs can help boost immunity, as they rejuvenate the kidneys, aid in the functioning of the liver and lungs, and support healthy fluid mobility. As cold and flu season approaches, it’s important to implement a regime of three simple rules to help keep the sniffles away.

Get 8 hours of sleep.

The suggestion of getting 8 hours of sleep each night was never a random number thrown out as a result of averaging the norm. Rather, the science behind sleep has shown that our bodies require enough sleep in order to restore and repair. During sleep, we grow (or re-grow) muscle, fix injured tissues, and synthesize hormones. Muscles keep us moving in every aspect of our daily lives, as well as decrease the risk of injury. When soft tissue does get injured, we need to fall into deeper stages of sleep to access an increase of blood flow and oxygenation to the injured areas, which allows them to repair and recover faster then they otherwise would. (We will explore this topic more in-depth in our upcoming “Science of Sleep” blog.)  Hormones are the body’s messengers, and tell the body when to carry out certain processes – which are critical to keeping the body functioning well. They coordinate fertility cycles and regulate the metabolism, and even play an important role in the progression of the fetus before birth, coordinating the development of the brain and reproductive systems. 

Furthermore, the widely believed notion that an individual can pay back “sleep debt” incurred by sleeping very little for a night (or several nights) and then binge-sleep to make up for it is mistaken. Sleep habits that are steady and persistent, and follow healthy life choices that allow us to get to bed at a decent hour and wake up around the same time every day, regardless of that day’s agenda.

As acupuncture and TCM can help to alleviate difficulties falling asleep or staying asleep, acupuncture is a great way to ensure those 8 hours per night are being logged, at least most nights of the week, on a consistent basis.

Hydrate, hydrate, hydrate.

It goes without saying that water is supremely important to a healthy body. We need water to regulate the functions of our organs. We need water to aid in the functioning of our digestive tracts. We need enough water to be able to sweat and push out toxins from our bodies. This last ability is also a huge factor when it comes to the immune system.

We all know the importance of drinking an adequate amount of water everyday, but there tends to be some confusion amongst the general public about what consists of “adequate.” Some people hold firm to the old adage that “8 glasses of water” should be consumed each day, others believe that at least 1.5-2 liters is closer to the ideal. Others still believe that those who exercise and sweat with frequency should drink even in excess of 2 liters each day.

Doctors such as myself have advised patients to aim to drink about half a person’s body weight in ounces (so, for example, if a person weighs 200 pounds, that person should try to drink 100 oz of water each day). Keeping track of all those ounces becomes tedious, so the easiest solution we’ve come up with is to aim to urinate clearly, at least one time each day. If, after a bathroom visit, the water in the toilet bowl is similar in color to the way it was before the bathroom visit, chances are enough water is being consumed. 

In addition to water, or water with added electrolytes, try to avoid the over-consumption of caffeinated beverages and alcohol, and also consider adding in bone broth soups or stews into your diet to aid in the quality of your hydration.

Destress and Unplug.

There’s no doubt about it: stress sucks. Feelings of trepidation, apprehension, and uneasiness feel, well,uneasy. They just feel downright uncomfortable in the body. On a more scientific level, in fact, stress has been proven to be much than simple an annoying state of mind. On a musculoskeletal level, a sudden onset of stress can cause the muscles to tense up and hold that tension, contributing to cramping and aching later on. In chronic cases of stress, the muscles maintain a consistent state of guardedness, which can lead to tension-headaches, TMJ/jaw pain, and wrist/hand/finger pain from constant clenching. In terms of the respiratory system, stress causes heavier breathing, which can be problematic, especially with those suffering from emphysema, asthma, bronchitis, or pneumonia. On a cardiovascular level, stress causes an elevated heart rate, leading to higher blood pressure. It also triggers the release of adrenaline, noradrenaline and cortisol, which can keep the body in a constant state of “fight or flight” mode, which can cause sleep problems, and so the system becomes cyclical.

De-stressing may sound like a daunting task, especially for those of us with a lot of responsibilities on our plates — careers, families, etc. But with a renewed sense of commitment to self-care and daily effort to make time for your own wellness, we can move through the remaining snowy months with strong immunities and our mental faculties in check. Making time for your health today starts with the decision to do so.