For the last three weeks, I have been discussing complicated grief and how it can damage the brain, general health, relationships, and life, unless it is addressed early enough in a positive manner and from multiple angles. I also showed how some bereaved victims overcome intense sorrow in different methods (positive attitude, optimism, prayer, acceptance, with family or friend support) before becoming overwhelming and destructive to health and the whole family structure. Each individual has his or her particular way to tackle it.

Overwhelming prolonged grief comes along harmful consequences, which raise the risk of food, alcohol and drug abuse that lead to obesity, diabetes, depression, heart disease, cancer, and Alzheimer’s disease. Depression comes with cardiac problems and brings on premature death. Grief triggers arrhythmia (irregular heartbeat) and chest pain. It induced chronic stress, which promotes the secretion of stress hormones like cortisol as well as insulin, which damage health and disrupt the metabolism, increasing weight gain and fat around the waist. Fat produces inflammatory substances that result in many of the above disorders.

To successfully overcome grief, you need to face the condition and help yourself. Without your cooperation, nobody and nothing can get you out of this dilemma. Today, I am going to explain to you the recommendations of Dr. Daniel Amen that help protect your brain and health from sorrow and neglect. These are healthy lifestyle behaviors. I will start with:

• Healthy eating is an important rule. Choosing quality foods is paramount. It is also necessary to abstain from simple sugars and carbohydrates, soda and soft drinks, fatty fast and processed foods. Remember that grief and stress make the person take refuge in food and large portions, which promote weight gain and obesity. On the other hand, nutrient-dense foods feed your body and brain and keep you healthy. They are no other than whole organic fruits and non-starchy vegetables (dark leafy greens, squashes, cabbage family, asparagus, carrots, artichokes, mushrooms…), which minimize weight gain and the release of stress hormones (cortisol) and insulin, which are inflammatory substances, leading to illness and pain. Nutrient rich foods are also rich in vitamins B, which protect the nervous system and calm the nerves.

Stressful grief depletes nutrients, immunity, and energy and disrupts healthy mental abilities. For the brain, we need lean proteins to maintain good neuron signals and optimize brain functions and responses. Tyrosine is an important amino acid to improve the production of two essential neurotransmitters called norepinephrine and dopamine. Protein also increases energy and improves the mood. High quality proteins come from free-range eggs, lean meat, fish, poultry, and legumes. The amino acids in proteins are the body’s building blocks to make hormones, enzymes, antibodies, neurotransmitters and more. They also help carry nutrients around the body. Proteins increase physical energy and mental focus to promote motivation for activity and exercise. Sometimes, there is a need to take supplementary protein, if dietary protein is not of sufficient amounts.

• To overcome grief and dark thoughts, physical exercise is necessary. By balancing and stimulating neurotransmitters, hormones, which promote healthy brain signalling and functions, physical activity helps subdue and heal painful sorrow and emotions and improves the mood and feeling of wellness. Push yourself to go for a brisk walk with a companion (friend, relative, neighbor) in the park or along the river or seacoast. The freshness of the open-air gives you renewed energy and oxygen. Yoga is a form of meditative exercises, which helps quieten an anxious brain, appeases grieving emotions and a stressful mind, and teaches deep breathing. Any form of mediation or prayer can help relieve a wounded heart as well as ease depression.

• Exposure to direct sunlight makes your skin synthesize vitamin D, which has been shown, in studies, to relieve sadness and depression and lift the mood. With people working more and more indoors, they have become vitamin D deficient, which lowers the immune defenses against disease, decreases bone mass; affects the mood; and increases incident of depression. Vitamin D3 supplement is the most bioavailable kind to the body, but it should be combined with sunlight. Moreover, when the sunrays go into the eyes, the body makes melatonin, the hormone that adjusts the biological clock, sleep, and appetite as well as improves the mood.

• When under tremendous stress of grief or depression, it is necessary to take certain supplements. Grief, stress, and depression deplete your body’s and brain’s supplies of essential nutrients and neurotransmitters and lowers the immune system. Supplements help a grieving person recover faster and get over negative emotions and sorrow. Essential fatty acids like omega-3 from fish oils are important for both body and brain. Fish oils or eating fish enhance mental performance. I find the B vitamins very important to counteract stress and mental problems, lowering depression and anxiety.

• One of the worst things with sorrow and depression is negative thoughts that keep on circulating in one’s mind. Modern psychiatry calls them ANTs (automatic negative thoughts). It is important to learn to destroy them before they take control of your mind and destroy the joys of life. Hushing or shooing ANTs away works well and gradually you learn to recognize them, as they are brain destructive thoughts. Distraction with light entertainments and pastimes, a walk outdoors, or social activities help quieten ANTs. Surround yourself with those who care for your wellness and support you and trust them. Those who are close to you love you and can detect the direction grief is taking you to.

• Many bereaved individuals try to be stoic and refuse to show grief, fearing to appear weak. Others, who are in denial and unable to accept the loss of a loved one, refrain from crying. Shedding tears relieves sorrow. Tears are physiologically cleansing and reduce the effects of sadness that accompanies a loss. According to Dr. Amen, “tears of sorrow have been shown to have toxins in them, where tears of happiness do not.” When you shed tears of sadness and hurt, you are not only cleansing, but you also feel better and relieved. Tears of grief wash away the emotional pain and release tension that comes with it.

• Don’t let your life stop. Carry on with your previous goals and plans or set new ones. Try to achieve them with positive thinking and determination. Keeping constructively busy helps you break away from destructive thoughts and grief.

There is more advice to come from Dr. Amen, but I must stop now; it is getting too long. Next week, I shall pick up from where I left and explore the remaining healthy ways that can help save a bereaved person from complicated grief that can lead to loss of interest in family and life, emotional and mental stress, and depression, and sometimes ends with suicide if the condition is not addressed early enough and in an appropriate manner.

References:

• Use Your Brain to Change Your Age, by Daniel Amen

N.B.:

Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.

The previous Health Solutions articles are located at www. arabnews.com

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