Tuesday- December 2nd, 2008

Managing Your Mood During the Holidays

 As we move into the shortest days of the year, we are well into the season of hibernation and rest. Ironically, in our busy lives we subvert this natural tendency to turn inward and bring stillness into our lives. We are also prone to stay inside and become less active, which affects our mood. The holidays are a family time, but it is easy to feel disinterested in “family time” if we are not feeling our best. So how can we optimize our positive encounters with those we love and give ourselves what we need during the season of darkness?

#1 Sleep Hygiene: Without the proper amount of sleep, you put stress on your hormonal system. The rhythms of natural light are moving us into darkness and it is against the physiology of humans to try and accomplish as much during a short winter day, although we still try! While you are sleeping, your immune system is at work, your tissues are getting the attention they need to heal, and your brain is processing information from the day. With increased stress and less time in the restorative mode of sleep, you will feel the winter as a heavier presence than it actually is.  A few suggestions to improve the quality of your sleep are:

•    sleep in total darkness
•    maintain a routine of waking and going to sleep within the same hour each day
•    don’t eat within 3 hours of bedtime
•    wake yourself gently in the morning (ie- no blaring alarm clocks!)

#2 Take time for yourself everyday. Ever wonder why you “crash” when the kids go down for a nap or you are unable to fall asleep at night after a busy day? Your adrenal glands are working hard, keeping you awake and alert all day long, often in a semi-stressed out state. Your levels of cortisol-the hormone that physiologically keeps you alert and awake -but is also released in times of stress- are irregularly hitting highs and lows. A good way to modulate the effects of stress is through yoga, meditation, prayer, or just simply- “Mom’s/Dad’s time out.” Give yourself 20-40 minutes a day to check in, pay attention to your breath, and reflect on what your mind and body need.

#3 Movement and fresh air!  Movement is essential to your health for innumerable reasons: cardiovascular exercise, achieving good muscle tone and circulation, and stress relief. Movement also helps the circulation of lymph, the fluid that carries elements of your immune system around your body. Even if you are outside for only 30 minutes a day and it is raining, your body is able to benefit from the natural light. When we are inside all day, especially during darker wintery ones, our bodies don’t get the adequate signals of shifting natural light. As a result, our bodies may end up with the sensation of fatigue or depression as we subtly try to fight off the urge to sleep. So get outside, move your body and breathe in the fresh air! And don’t be afraid to get wet.

Making use of these three suggestions will help you stay rested, healthy, and centered in yourself in order to glide right through the holiday season and foster healthy connections with those around you. Enjoy your holidays and remember to visit your Naturopath’s office for immune system support, a tune up, or other suggestions for achieving and maintaining your health goals.

back to top ^

Who is Dr Achuff?

Thank you for your interest in Origins of Health. I am Dr. Jeannie Achuff, a primary care physician practicing Naturopathic family medicine at Bloom Natural Healthcare in NE Portland. My love for medicine runs deep, beginning in my youth as the child of a Cardiologist and a Nutritionist. I am intrigued by the scientific views of human physiology and fascinated by the subtle ways in which our diet and lifestyle sculpt us into who we are. In my practice, I have sub-specialties in the areas of women’s health, pregnancy support, hormonal imbalances, and pediatric and family medicine. My education has been broad, ranging from international studies in ecology and agriculture, to community healthcare and sustainable development. With a BA in interdisciplinary studies, I come into medicine with a deep passion for thinking outside of the box, challenging conventional ideas, and engaging in the process of critical thinking in such a way that I can tackle even the most complex of medical cases. It is my passion to work with people to unravel the mysteries of health and disease, and to support them along the journeys of life.

Along with my ND from NCNM I spent a year and a half apprenticing with a naturopathic midwife and hold a Certificate of Natural Childbirth.  I have earned a BA from Fairhaven College at Western Washington University in environmental studies and international issues of sustainability. I am a native of Baltimore, Maryland and have lived in the Pacific Northwest for 10 years. I enjoy time riding my bike, working out in the Gyrotonics studio, cooking, learning to play the cello, and exploring the great northwest.

I treat patients with the following conditions:

In my philosophy of healthcare, I am working with you to create health rather than treat disease. I do not see any particular health condition as a separate entity from any other health concerns or diseases. While I do work with a variety of conditions, my aim is to treat you as a whole person, not as a disease.  We will work together to rebalance your body’s systems, which will lead to a decrease in symptoms and an increase in overall health. That said, some of the conditions that I frequently see are listed below.

o    Acne
o    Allergies, Asthma
o    Autism, Asperger’s
o    Anxiety and Depression
o    Autoimmune Diseases
o    Cancer
o    Chronic fatigue
o    Constipation
o    Crohn’s
o    Depression
o    Diabetes
o    Ear Infections
o    Eczema
o    Endometriosis
o    Fibroids
o    Fibromyalgia
o    Gout
o    Graves Disease
o    Headaches
o    Heart Disease
o    Hepatitis
o    HIV/AIDS
o    Hypertension
o    Hypoglycemia
o    Hypothyroidism
o    Infertility (male and female)
o    IBS
o    Insomnia
o    Interstitial Cystitis
o    Menopause
o    Multiple Sclerosis
o    Obesity
o    Osetoporosis
o    Ovarian Cysts
o    Parkinson’s
o    PMS
o    PCOS
o    Prostatitis
o    Psoriasis
o    Seizures
o    Urinary Tract Infections
o    Yeast Infections & BV

back to top ^