PSYCHONEUROIMMUNOLOGY: CONNECTING THE MIND AND BODY FOR GREATER ENERGY AND HEALTH

We have the power to 

influence our health 

but first we have to prioritize it!

The immune system's chief function is to prevent or limit infection, and as long as it's running smoothly, we give it little consideration. It quietly and efficiently does its job, humming along, recognizing and neutralizing harmful substances from the environment and fighting disease-causing pathogens and other body changes that can potentially lead to its permanent breakdown. Without our immune system, we would have no way of warding off these harmful invaders. 

Decades ago, it was believed the immune system operated within itself rather than as the well-integrated network in constant communication with the brain and nervous system that we now know it to be. Not only do these networks communicate, but each affects the other in profound ways. Their synergy is both staggering and powerful, and collectively coined psychoneuroimmunology, or PNI for short. The PNI model, which evolved within the last 40 years and is a fairly new approach to disease,  comprises three major components: 

• Psychological
• Neurological
• Immunological 

The interplay between these three support the strength of the mind-body connection. Not only are psychological, social, and biological factors not isolated from one another, but they actually powerfully affect one another.

THE ROLE STRESS PLAYS

A key area of study to PNI is the role stress plays in the manifestation and proliferation of disease. The effects of prolonged, unchecked stress include many health problems such as high blood pressure, heart disease, diabetes, gastrointestinal imbalances, headaches, and susceptibility to infections. Add cognitive concerns such as foggy thinking and memory problems to the list and the result is suboptimal executive functioning (a collective term defining the regions of the frontal and prefrontal lobes responsible for core competencies such as planning, focusing, organizing, problem solving, and decision making). 

In a world of constant notifications, distractions, long work days and weeks (that collapse into one another), and round the clock news coverage, to name a few,  it's no wonder we feel frazzled and overwhelmed under the weight of constant disruptions and interruptions. Stress management is key to overall well-being, and should never be pushed aside with a lackadaisical attitude of I'll get to it when I can. 

Research connecting stress with health reveals the role the release of cytokines play, which are small proteins, released by cells (especially those of our immune system). When our body is physically or emotionally stressed, it releases epinephrine (adrenaline) and this signals the production of pro-inflammatory cytokines. Our body efficiently and appropriately releases these in response to infection or injury so as to destroy germs or repair tissue damage. Unfortunately, our body also releases pro-inflammatory cytokines when stressed, and when the stress is chronic, their expression may be the cause of inflammatory diseases. 

We now know that stress and recovery from stress affects the interactions between the brain and immune functioning. Chronic stress will hijack our frontal lobes' executive functioning system leading us to cater to and prioritize the immediate, while sacrificing the important. The proverbial term, "hamster wheel"  is applicable. We will find ourselves in constant busy motion, yet accomplishing little that is of any value. The outcome: health and relationships suffer. While our mind is constantly and mindlessly elsewhere, it cannot be blissfully and mindfully present. 

PRACTICING STRESS MANAGEMENT

Engaging in a self-care routine has been clinically shown to reduce stress and anxiety, improve focus and concentration, minimize feelings of frustration, irritability, and depression, and improve energy and immune functioning. Burning the candle at both ends, so to speak, comes with serious health and psychological consequences. Anything we do to keep ourselves healthy and energized is self-care and therein lies the path to stress management. While few would disagree the importance of self-care, it is  often not prioritized in our lives. When stressed, self-care is unfortunately the first to go. 

Self-care encourages us to have and maintain a healthy relationship with ourselves so that we can extend our good energy to others. One cannot adequately and efficiently care for and/or give to others when fatigued, depleted, or overwhelmed. One of the most self-less commitments we can make is to commit, unapologetically, to our own well-being and self-care. 

Get Restorative Sleep

Our modern world blurs the boundaries between day and night; between the diurnal and the nocturnal. A staggering and growing number of sleep deprived and caffeine infused individuals is resulting in hormonal imbalances, compromised immune systems, and executive functioning fatigue. So, what can we do? 

• Our bedroom should be cool and dark, and free from distracting noise and devices. Some find white noise or background sounds of nature soothing. 

• Dim the lights and reduce screen time a few hours before going to bed. This gets our brain and body ready for sleep. 

• Establish a relaxing bedtime routine. A nightly meditation practice can do wonders for stress management, and help us feel calm and serene. 

• Attempt to go to bed and wake up at the same time each day. 

Fuel the Body

A significant threat to our immune system is a poor diet.  Unfortunately, the 21st century has observed major transitions in dietary intakes, with a significant increase in the consumption of processed, nutrient-deficient foods in lieu of nutrient-dense foods.  Diets high in sugary, fatty and processed foods have been linked with low energy, foggy brain, and an overall negative feeling. These foods should be assiduously avoided, or kept to a minimum, comprising less than 10% of one's overall diet.  

A good rule of thumb is to consume fresh, whole foods as close as possible to their natural states and apply mindfulness to portion control and to the very act of eating.  Slow down, bring presence and awareness to each meal, and show appreciation for this nourishing food. 

Connect with Nature

Research has shown that spending time outside is good for our bodies and our minds, which translates into healthy boosts of immune functioning. Few of us would disagree that after experiencing stress, the simple act of stepping outside almost immediately lifts our spirits. 

Connecting with nature is a wisdom stored deep within our souls. While technology and screens lure us further into their worlds, we need to conscientiously and intentionally remove ourselves from our concrete walls and connect with nature. Whether we take a stroll at a nearby park, swim in a lake or ocean, or drop a line at our favorite fishing hole, going outside and experiencing the fresh air renews our minds and bodies. 

Move Your Body

Exercise is an excellent stress-buster. Your body loves and craves movement. Both moderate and strenuous forms of exercise help relieve symptoms of anxiety and reduce stress. Aim for at least 150 minutes per week.

Cardio-type work-outs and resistance training, also known as strength or weight training, have been shown to ameliorate symptomatology of depression and improve mood and energy.  In addition, movement helps to release emotions that may have become trapped in the body, and present themselves as muscle tension, pain, and/or other related ailments. While talking about these emotions will help get them off our chest, moving also has its benefits, especially when accompanied with deep, diaphragmatic breathing.  This is a great segue into yoga and its many benefits. 

Practice Yoga

The practice of yoga is STRONGLY recommended for overall health. Yoga is a mind-body practice that combines physical movement via poses, controlled breathing, and meditation to achieve a heightened state of relaxation. 

The consistent practice of yoga yields compounding results, meaning each and every time we participate in this moving meditation, we are decreasing the negative effects of stress. 

I especially love Yin yoga for overall health and relaxation. Yin targets the deep connective tissues, such as fascia, ligaments, and joints, and poses are held for a longer period of time. By stretching and deepening into the poses, the body experiences a restoration of a healthy flow of energy. 

Meditate

The relaxation component of meditation, in its many forms, provides long-lasting health benefits to the mind and body, including increasing volume in brain regions, reducing anxiety and depression, and improving immune function. 

Starting a meditation practice does not have to be complicated. A quiet place and a comfortable seat are all you need to begin this practice. 

• Sit or lie comfortably
• Focus your attention on your breath and on how your body moves with each inhalation and exhalation
• Breathe naturally
• Notice when your mind and thoughts wander and bring your attention back to your breath
• Optional: Add aromatherapy to enhance the experience

Aromatherapy is the use of essential oils or other aromatic plant compounds for healing and wellness. Essential oils and their use date back to ancient times. Certain fragrances have been shown to have a clinically quantifiable effect on mood. Incorporating it into your meditation practice may help facilitate feelings of calm and relaxation through its primary processing pathway, the olfactory system. The olfactory bulb (an essential structure of the olfactory system) is directly connected to the amygdala and hippocampus, which explains why smells and fragrances are often powerfully connected to specific memories. 

For purposes of relaxation, lavender is typically the aromatherapy expert’s go-to scent. Other essential oils for relaxation include, but are not limited to:

• Rose
• Valerian
• Jasmine
• Chamomile
• Ylang yang

For maximum benefits, invest in pure essential oils and a good diffuser.  

If you find your stress level rising rapidly and don't have a lot of time to effectively and quickly manage it, then combining a 60 second activity in which you view a nature scene and take deep diaphragmatic breaths may be the go-to remedy (in the moment) to re-set. Here is an excellent example: 

Indulge in a Hobby

Get creative. Creativity is self-expression in motion.  When stressed, we typically do not gravitate toward productive solutions. Rather than to engage, stepping forth into creativity, we often disengage, stepping backward into over-eating, drinking, thinking, and any other over that does not support the life we're desiring. 

Engaging in a creative hobby relieves stress. It also increases creativity in other areas of our life by strengthening neuronal activities and pathways innervated during creative processing. By using our creativity, we get more of it. 

Creative activities invite the flow state, otherwise known as the zone, which is a coveted body and brain state. Hobbies and activities that enhance creativity include: 

• Drawing, painting, coloring
• Interior and exterior designing
• Solving/assembling puzzles (word and/or jigsaw)
• Writing, journaling
• Knitting, crocheting
• Playing a musical instrument, singing, song-writing
• Dancing
• Scrapbooking
• Cooking 

Re-Frame Negative Internal Chatter

What we tell ourselves matters. What we believe matters. One of the greatest offenders of our running internal dialogue is a condition called comparisonitis. Insidious and disturbing; at first it appears innocuous, but then it rapidly engulfs us. Just by lowering or, better yet, muting the volume of this nonsensical dialogue, we will feel better. 

Comparing ourselves to others will do more to erode our self esteem and sense of self worth than almost any other negative self-talk. Without the comparison of what we "should" be doing, look like, accomplish, and attract, and the imposed time line of "by when" this "should"  happen, we will feel a lot more peaceful. 

As founder of Rational Emotive Behavior Therapy, Albert Ellis, so eloquently stated Stop should-ing all over yourself! 

Remind yourself: 

At any moment, I can choose a different thought! 

At any moment, I can choose a better thought! 

In addition, while we are accessing higher and more productive thoughts, let's not forget the power of gratitude. Nothing lifts our attitude higher than gratitude. There is no dearth of psychological research documenting its therapeutic value. Findings support strong associations between the acknowledgment of gratitude and greater happiness. It helps enhance positive emotions and experiences, and improve relationships and health. 

Grab a notebook and get into the daily habit of identifying at least three things you're grateful for and after a period of 30 days, review your daily entries, and take notice of how you feel, your energy levels, and your outlook. Repeat for another 30 days! 

The information presented in this blog is intended for general knowledge 

and is not a substitute for medical advice or treatment. 

         PROCEED AS IF SUCCESS IS INEVITABLE

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