If you customize every meal you order, this granola “non-recipe” is perfect for you.
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John Lost 180 Pounds After Fearing a Heart Attack at 20 Years Old
When John saw photos of himself at 360 pounds, he realized how out of hand his weight had gotten.
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Using Writing to Help Us Process Our Grief
On a cool November morning in the small town of Mountain View, Calif., Sarah Neustadter’s beloved boyfriend, John—the man she was going to marry—threw himself in front of an oncoming train. Just days prior, John had turned 36.
The devastation Neustadter felt was so deep that she, too, wanted to die.
“The pain of missing him was unbearable. The thought of living the rest of my life, years upon years, without him filled me with hopelessness and despair,” Neustadter writes in her new book Love You Like the Sky: Surviving the Suicide of a Beloved.
Eight months after John died, Neustadter started sending emails to his old Yahoo address, because “communicating with John was truly the only thing I wanted to do at that time,” she said. It gave her a way to keep the conversation alive.
“And it felt symbolic and ritualistic to send an actual letter out somewhere into the unknown,” Neustadter said.
Neustadter also used writing to make sense of John’s suicide—why did he turn to suicide? what signs did she miss? She wrote down everything about John that she could remember.
Writing gave Neustadter “some sense of purpose.” She wanted to write the book she wished she’d had: “a book about a young woman, effectively widowed at 29, struggling to make sense of the loss of her soul mate and why he took his life. There were a lot of parts to this, and I had a lot of questions. None of the books on grief that I found helped me with understanding how to navigate my loss.”
“If I could offer other women (or men) like myself a book that made them feel less alone and helped them navigate through traumatic grief, then maybe, just maybe, it would make my experience of John’s death worthwhile in some way.”
Today, Neustadter, Ph.D, is a clinical and transpersonal psychologist living in Los Angeles and specializes in working with suicide survivors.
Writing was also a critical coping tool for Tyra Manning, whose young husband was killed in Vietnam when his plane was shot down over Laos.
As she explained, “When I was told of his death, I channeled words on a page to scream in anguish over his willingness to place himself in harm’s way in support of the country he loved, while immediately apologizing to his wayward spirit for my unbridled anger. I laid out my feelings on the page as honestly, coarsely, and with heartfelt longing as I was able. The irony was that after I’d plastered my pain in endless run-on sentences that made sense to nobody but me, I was finally able to calm down and fall into the temporary respite of slumber.”
Later, Manning’s therapist suggested she keep writing, and she’s continued doing so throughout her life. Manning is the author of the memoir Where the Water Meets the Sand, and the forthcoming book Your Turn: Ways to Celebrate Life Through Storytelling.
“Writing throughout the years has been a bit like hiking across the landscape of my own life, carrying a heavy backpack filled with fresh hindsight mixed with poignant feelings from the past,” Manning said.
If you, too, are struggling with grief—whether recent and raw, or decades-old—here’s how to use writing to help you cope:
- Communicate directly with the person. Like Neustadter did, you could send emails to your loved one. You can write letters. You can write a short daily poem addressed to them—maybe in a writing style they used to love (e.g., haiku). Maybe you’d rather not use writing at all: Instead, you paint your grief, or take daily photos of things your loved one would’ve treasured. Maybe you print out those photos, and create a book dedicated to them.
- Start keeping a grief journal. “Don’t hold anything back,” Neustadter said. Write down your bone-deep sadness. Write your rage. Write your confusion. Manning writes daily about whatever comes to mind. “When I am hurting because of a loss, I simply write out how I feel, my anger, sadness, fury at times, and guilt for being angry at someone I’ve loved and lost.
- Use prompts. Sometimes, while we’re grieving, we feel numb. Or we’re disconnected from our emotions simply because many of us are scared of our feelings, and of delving too deep. Neustadter suggested exploring these prompts: “Today, I feel _______”; “What I miss the most about _____ is _______”; “If ______ were around, they might say_______”; “All I really want to do right now is _______”; “The biggest lesson I’m learning right now is _______.”
- Jot down the signs and synchronicities that remind you of your loved one. “See if you can make meaning out of them and find comfort in these signs. Writing them down makes their occurrence more real,” Neustadter said. She shared these examples: As you’re thinking of your loved one, their favorite song comes on. You see their name on a billboard (this actually happened to Neustadter). You overhear someone saying something out of the blue that relates to something you and your loved one experienced.
- Write about your loved one—and the memories you shared. “I have found comfort, sometimes peace and even joy by chronicling the lovely attributes of someone I’ve lost,” Manning said. For instance, in her book Your Turn, Manning writes about the fond memories of picking out the best watermelon in the patch, and eating it with her grandfather. He’d give Manning a piece, say “Sit here,” lift her onto the bumper of his truck, and exclaim: “This is the best eatin’ there is.” “Write as many details as you can remember, like a scrapbook, for your later years,” Neustadter said.
Neustadter stressed the importance of having a support system with friends, family, or a therapist. “Writing is a solitary activity but make sure you don’t go through the grieving process alone.”
In her last email to John in 2010, Neustadter wrote:
“Your suicide revealed the love you’d tirelessly reflected to us. The love I always saw in you, I now recognize in myself. As I walk without you, I carry your gift inside. You’re a part of me now, in a way that wasn’t possible before your death. I hope people can feel your light and kindness through me. It’s now mine to share.
My heart is mending in spite of its damage, and my life goes on. The certainty of my death is inevitable. Until that day, I stand here, shoulders back, arms open, and offer you all the love in the world. You were the most beauty I’ve ever known. Thank you.”
Writing about our grief honors it. It acknowledges the wide array of our—sometimes contradictory—emotions. It names them and illuminates them, which is vital. Because many of us keep our pain under wraps. We bury it, and bury it, which only leads our pain to grow and then boil over—often right into various bad habits.
Writing provides us with a healthy outlet.
Writing also honors our relationship with the person. It continues the conversation. It acknowledges the funny, poignant, happy memories and moments. It makes them tangible once more.
And, maybe, it even reminds us of the bittersweet fact about most kinds of grief: how lucky we are to have loved and to still love so deeply someone who’s no longer here.
![Direct human health risks of increased atmospheric carbon dioxide [Jacobson et al., 2019]](https://b.thumbs.redditmedia.com/1WgxiAoK0jZeZ9PBOLl1vqlxgc0mqUxMvLIKflRpZaI.jpg "Direct human health risks of increased atmospheric carbon dioxide [Jacobson et al., 2019]")
The 5 Best Adaptogens for Stress Reduction
Dr. Jason Fung is stopping by the blog today to share a bit about using adaptogens for stress. Enjoy, everybody—and be sure to share any questions you have on the comment board.
“Adaptogens.” Something about the word is reminiscent of Transformers—you know, those robots that look like a normal automobile or airplane—and then turn into something so much more powerful.
In truth, adaptogens aren’t that different from Transformers. They look like normal herbs, roots, and mushrooms. You’ll perhaps even recognize some of the adaptogens discussed in this article and will have eaten them before.
But adaptogens aren’t just normal plants and mushrooms. Research tells us that adaptogens can transform us into people who are less affected by stress.(1)
And, in the modern world, being less stressed certainly sounds like a superpower, right?
So, let’s take a research-based look at how adaptogens work and which ones you might try. We’ll focus in particular on the best adaptogens for stress reduction.
How It Works: Taking Adaptogens for Stress Reduction
It could be that you’re physically stressed from exercise, worn out from fighting off an illness, or emotionally stressed by a work-life balance issue. In any of these situations, adaptogens can help reduce cortisol levels, balance your hormones, and leave you feeling calmer.
In short, adaptogens help with stress reduction because they increase your tolerance for stress.
The reason adaptogens can assist with a broad range of stressors has to do with the mechanism by which they reduce stress. Rather than going to the specific site of our stress—an injured body part or rush hour traffic (wouldn’t that be nice?)—they go to work on our hypothalamus, pituitary, and adrenal glands. These are the parts of our anatomy that signal and respond to stress.
As a result of this interaction, our “fight or flight” response is less likely to be triggered by every little thing that is happening in our day. And our overall cortisol levels are less likely to skyrocket in response to modern-day stresses that don’t actually deserve a physical response (back to that rush hour traffic).
Conversely, chronically high stress levels—and chronically high cortisol—can lead to adrenal fatigue, digestive issues, and even premature aging. So, the fact that adaptogens can reduce stress is important on a physical level, not just an emotional one. Reducing stress can keep us younger and healthier.
5 Adaptogens That Will Help You with Stress Reduction
So, how do you go about incorporating adaptogens into your diet or supplement regimen? It’s actually pretty easy, and you will recognize some of the names of the adaptogens below. While all adaptogens will reduce your body’s stress response, they each have their own special qualities and methods for attacking stress.
Let’s discuss five adaptogens that you can easily get ahold of and why they might be a great addition to your daily health routine.
1. Chaga Mushroom
Chaga comes first in this list because of its broad spectrum of benefits. Chaga has been used for hundreds of years in a variety of Eastern European countries and may even have been used as far back as Roman times.
It is extremely high in antioxidants and is therefore known for its anti-aging properties. These same antioxidants may be behind chaga’s traditional use as a cancer treatment, as well.(2)
But chaga’s ability to boost the immune system (3) also means it has the benefit of stress reduction. How many of us have experienced the two-fronted attack of stress and illness? Don’t you always come down with the flu or a cold at the worst possible time? A 2011 study demonstrated that mice treated with chaga had an increased ability to fend off viruses and bacteria.(4)
2. Ginseng
This knobby looking root is one of the adaptogens you’re more likely to already be familiar with. Ginseng has trended in and out of fashion in the Western world, but in Traditional Chinese Medicine it has long been a powerful tool for reducing stress, anxiety, and mental fatigue.
There are many recent studies available that demonstrate ginseng’s status as one of the powerful adaptogens for stress reduction. Here are just a few:
- A 2003 study on rats found ginseng to be an effective strategy against chronic stress.(5)
- A 2010 study on a group of thirty human volunteers showed ginseng improved calmness.(6)
- A 2013 meta-analysis of both human and animal studies found ginseng to be an effective “actoprotector,” which means it can increase mental and physical performance. The meta-analysis authors suggested ginseng deserved further research regarding its ability to influence mental work capacity.(7)
Note: because ginseng can also be a natural energy-booster, it can be an effective way to kick a caffeine habit and switch to something more beneficial.
3. Reishi Mushroom
Reishi mushrooms have been used therapeutically for over two thousand years because of the multitude of benefits this mushroom imparts.
In China, reishi mushrooms are considered to symbolize “success, well-being, divine power, and longevity.” (8) On a more practical level, reishi mushrooms are a good source of all nine essential amino acids. (9) This means reishi can assist with muscle growth and recovery, hormonal balance, antibody production, and more—all things that can help us recover from stress and fight it off to begin with.
Reishi has also proven effective in fighting fatigue from various sources. A 2005 study conducted on neurasthenia sufferers—a condition that results in chronic fatigue, irritability, headaches, and more—found consuming reishi resulted in a significant improvement in their symptoms. (10) Another human study found reishi reduced fatigue and improved quality of life in breast cancer patients. (11)
4. Rhodiola Rosea
The adaptogens in rhodiola come from the roots of the plant. Rhodiola is good both for regulating mood and improving cognitive function.
A 2008 study published in the Journal of Alternative and Complementary Medicine demonstrated that participants experienced a significant improvement in their generalized anxiety disorder. (12) And a 2009 study from the Journal of Ethnopharmacology (conducted in a laboratory and using neither humans nor animals) showed that rhodiola roots possessed “potent anti-depressant activity” due to its ability as an MAO inhibitor. (13)
For the most effectiveness, take rhodiola first thing in the morning before you eat.
5. Ashwagandha
While this root has long been prescribed in India for a wide range of issues—everything from inflammation to insomnia—modern science does indeed back up ashwagandha’s claims to positively impact our stress level.
According to a study published in the Indian Journal of Psychological Medicine, study participants’ serum cortisol levels were “substantially reduced.” (14) In this study, participants took 300 mg of high-concentration full-spectrum ashwagandha extract twice a day for sixty days.
Conclusion
As you can see from the diversity of the research, adaptogens are not a simple substance—but their benefits are simple to understand. By improving our immune system, reducing our cortisol, boosting our brain function, and reducing our anxiety, these seemingly “normal” herbs, roots, and mushrooms can drastically reduce our everyday stress levels.
An easy (and delicious) way to give adaptogens a try in your life is with Pique’s TCM Elixirs:
The Chaga Energy Elixir is a perfect way to begin your day. Blended with N.American ginseng and burdock root, it boosts brain function and energy—and is a great alternative to caffeine. (Or you can add it to your coffee or tea, if you’d like!)
The Reishi Calm Elixir is a great way to complete your day. Drinking it in the evenings can help you wind down from work while it also supports your immune system, combats stress, and regulates your mood.
No matter which adaptogens for stress reduction you decide to try, get ready to feel less anxious and more balanced. Both science and traditional medicines tell us this is true. It’s amazing how many benefits such a simple substance can bring to our lives.
Thanks again to Dr. Jason Fung for his post today. Questions about adaptogens for stress management? Share them below. Have a great week, everybody.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
2. https://www.ncbi.nlm.nih.gov/pubmed/17980585?dopt=Abstract
3. https://www.ncbi.nlm.nih.gov/pubmed/15970296?dopt=Abstract
4. https://www.ncbi.nlm.nih.gov/pubmed/21820502
5. https://www.jstage.jst.go.jp/article/jphs/93/4/93_4_458/_article
6. https://www.ncbi.nlm.nih.gov/pubmed/20737519
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659633/
8. https://www.ncbi.nlm.nih.gov/books/NBK92757/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1057970/
10. https://www.ncbi.nlm.nih.gov/pubmed/15857210
11. https://www.ncbi.nlm.nih.gov/pubmed/22203880
12. https://www.ncbi.nlm.nih.gov/pubmed/18307390
13. https://www.ncbi.nlm.nih.gov/pubmed/19168123/
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
The post The 5 Best Adaptogens for Stress Reduction appeared first on Mark's Daily Apple.
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