Stress No More

In the December issue of Naturally Well Today, I profile the signs, symptoms, and best natural treatments for seasonal affective disorder (SAD). As I explain in the issue, one of the biggest contributors to this condition that so many of us experience during the winter months is plain old stress. In addition, that’s the one SAD risk factor that is actually within our control. Due to the shift in the seasons, we all experience a drop in serotonin levels during the winter, and most of us aren’t living in tropical climates where the sun is strong all year long—so we’re bound to become vitamin D-deficient during the winter. If you’re at risk for developing SAD, stress can push you over the edge and affect the severity of your symptoms. It can also influence how well you respond to treatment, so it makes sense to work hard every day to decrease your stress levels. And, I might add, it feels much better to be calm and relaxed than it does to be stressed out and tense!

Stress relief is an incredibly important part of our daily lives, not just to prevent or treat SAD, but also for our general health and well-being. As I mentioned in last month’s article on adrenal fatigue, our modern day lifestyles are serving up more stress than our bodies are equipped to handle, and the toll it takes on us only gets worse when we don’t have the brilliant summer sunshine helping to lift our spirits. That’s why I’m giving you some important information on the way that stress physiologically takes a toll on your body and my best stress relief secret.

How Stress Makes You SAD

Normally, stress triggers a complex stress-response system that tells your adrenal glands to secrete cortisol (the “stress hormone”), which helps you cope and helps keep your mood healthy and stable. When your stressful situation is resolved, a natural feedback loop is supposed to tell your brain you don’t need extra cortisol anymore, and your stress-response system is supposed to go on standby.

But studies show that if you have SAD, your stress-response system gets stuck on “standby,” becoming increasingly non-responsive as winter drags on. As a result, your adrenals trickle out just a fraction of the cortisol you need to function, let alone to deal with any extra stress. (I think it’s no coincidence that the signs of SAD typically begin to kick in around the time of the winter holidays, which can be stressful to anyone.) Your risk of getting tipped over into the out-of-whack zone increases greatly if you’re already trying to cope with a stress load that leaves you on the brink of collapse.

The imbalance makes you feel physically exhausted and lethargic, your carb carvings get sharper, your depression deepens, and all you want to do is sleep. As the depression becomes more entrenched, your quality of life suffers; some people even become suicidal.

Stop Stressing and Start Relaxing

We all experience stress every day, so it doesn’t seem like something we need to really worry about, but when stress accumulates, day after day, week after week, and month after month, pretty soon it can be one of the driving factors determining your state of health. This is why it’s essential to break the stress cycle and calm the body. Otherwise, chronic stress hormones and accompanying pro-inflammatory substances can contribute greatly to health problems.
There are a number of ways to break the stress cycle, including meditation, exercise, massage, and talk therapy, as well as supplements that soothe and inhibit your body’s physiologic response to stress. To take care of yourself this winter, make time for a 30–50 minute walk every day, either indoors (at a mall or indoor track) or outdoors; take time out for a relaxing massage or other form of bodywork; relax through meditation; or consult a mental health professional to talk openly about your feelings. In addition, I have a secret stress-relief weapon to share with you. It’s the same stress reliever that has been working for babies all along: milk.

Milk Soothes a Body Well

It has been observed by many happy parents and curious minds that babies get quite calm and content after breastfeeding. And, of course, one traditional folk remedy for insomnia is a glass of warm milk. Several explanations have been offered for these soothing properties of milk, but research has finally led to the discovery of a naturally occurring bioactive deca-peptide substance with anxiety-relieving effects that may well account for these feelings of relaxation and contentment.

The anti-stress properties of this milk derivative, a milk protein hydrolysate, have been supported in animal research and human clinical trials. What’s more, in vitro studies have shown that it binds to the same receptor as powerful pharmaceutical benzodiazepines, minor tranquilizers used to treat insomnia and anxiety. However, while the animal research indicates it has similar relaxing effects to benzodiazepines, it doesn’t have the same adverse effects. Specifically, studies designed to evaluate chemical and psychological addiction, memory impairment, and toxicity reported no potential adverse effects. And dosages 10 times the recommended amount showed no potential for negative changes in behavior, genetic damage, or birth defects.

Several double-blind placebo-controlled clinical studies have given some insight into the benefits you might expect from this milk marvel. One study of over 50 healthy people, taking 150 mg/day for one month, showed reduced stress reaction—measured by a decline in blood pressure in response to mental stress testing. Participants reported seeing optimal results by the 11th day, which lasted through the end of the study. Other people have reported that they noticed effects even more rapidly, sometimes on the first day.
Further research determined the effectiveness of relieving pre-existing stress symptoms after studying 63 women with at least one stress symptom. As with the aforementioned study, this one used 150 mg daily for 30 days. The results indicated a significant improvement, particularly for the women who initially had the greatest intensity of symptoms. Digestive, cardiovascular, intellectual, emotional, and social concerns were helped the most. As a short-term supplement for stress and anxiety, it is better than some of the less-than-perfect other natural products and free of the dangers of its pharmaceutical drug counterparts.

Due to all of the compelling research on its efficacy, this bioactive deca-peptide ingredient won the Bronze medal at the Fall 2004 Healthy Ingredients Expo in Amsterdam. I have included this fantastic ingredient in my BioSerene relaxation support product. All it takes is one capsule twice daily with a meal, or two capsules twice daily for added support.

If you give your body this extra bit of support and take time every day to relax, exercise, and nourish your body, I know you’ll be able to stay cool, calm, and collected even in the face of this stress-filled winter season.