Have a good laugh -- and other ways to bust stress

Mark Allen has won an astounding six Ironman triathlons, but the way he works off a little stress is remarkably simple for someone with his endurance levels: "I take a short walk," he says. "It's simple. It's free. It takes five minutes, but it's enough to get all those good, positive endorphins going."

Brant Secunda, a shaman healer in the Huichol Indian tradition, was the spiritual guide whose teachings helped Allen win his Ironman titles. Secunda has an even simpler antidote for the day-to-day stressors that sometimes make him tense: "I find something to laugh about; and if need be, I start the kidding myself."

Secunda explains that tickling the funny bone has curative powers: "What indigenous people have known for a millennium, we are just starting to recognize. Laughter takes the edge off."

And in scientific terms, Allen adds that research shows a good chuckle prompts a release of DHEA -- also known as the "feel good hormone." "Laughter clears away emotional distress like wipers on a windshield," he says.

In their new book "Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You," Secunda and Allen -- collaborators who lecture all over the world on the benefits of blending spiritual and physical fitness -- outline several simple, doable methods to combat stress. Can't find the time for yoga class? The authors recommend just learning how to breathe deeply and quiet the mind. "Just spend 10 minutes a day in the natural world," Allen says. "Walk a little, take some really deep breaths and your mind will get calmer."

Inspired by their accessible, doable stress-busting techniques, which don't tax the wallet or overwhelm busy schedules; HealthyLife touched base with several experts in Fairfield County to expand on the authors' simple themes.

"Yoga, meditation and Tai Chi are all great ways to manage stress, but they don't always appeal to the regular Joe (or Joanne)," says Dr. David M. Brody, vice provost of health sciences and director of the Nutrition Institute at the University of Bridgeport. "There are simple things to do just in terms of choosing the foods we eat and things we drink that can help us lead calmer, healthier lives."

So take a cleansing breath and consider some of these all-natural stress-diffusing ideas:

• Get Acquainted with Your Pericardium Six

Pressing down on this responsive point slightly above the wrist line is a wonderful way to instantly relax the body, says Dr. Jennifer Brett, director of the Acupuncture Institute at the University of Bridgeport. Skilled acupuncturists often apply pressure to the pericardium six before they begin treatment with new patients just to calm them, says Brett. "And we often show the technique to patients who have anxiety issues," Brett says. "It releases endorphins and relaxes breathing and the muscles in the chest."

• Or Press On Your Ear Shen Men

This spot on the triangular fossa of the upper ear's interior is another sensitive spot responsive to stress-relieving pressure, says Brett. "And you can even sit at your desk and tug on that part of your ear if you need to calm down and not look really silly." Tip: Try this on your pets when giving medicines or if they are stressed out.

• Don't Overeat

Binge eating causes a huge release of insulin, which doesn't just promote weight gain; it taxes our whole body, says Allen. Also avoid: Simple sugars, which produce unhealthy insulin spikes.

• But Please, Eat Something

Balanced, small meals or snacks that include a complex carbohydrate, some healthy oils and proteins help keep our insulin levels on an even keel. Better yet: "Invite your inner caveman to the table and eat something grown close to the Earth," Allen says. "Processed food is a huge stress on the body."

• Say the Serenity Prayer

The simple prayer that begins, "God, grant me the serenity to accept the things I cannot change¦" can soothe a stressed-out mind, says Dr. Stephen Perle, a Fairfield resident, chiropractor and professor of clinical sciences at the University of Bridgeport. "There's a reason they rely on that prayer in 12-step programs like Alcoholics Anonymous," he says. "I think it helps you examine your problems in a pragmatic way by asking yourself, `What can I change? And what can't I change.'"

• Respond with Calm

"Getting mad in a traffic jam doesn't make the traffic move any faster, yet we've all done it," Perle says. "Realizing how you respond to situations -- and that you have some control over your negative responses -- is key in learning how to manage stress."

• Get Off the Java Train

"As a society, we're addicted, but the constant stress on your adrenal glands from the intense kick of caffeine is a stress on the body," says UB's Brady, who is a certified clinical nutritionist and naturopathic physician.

• Take Time for Tea

Green tea, with its potent antioxidants, helps the body fight off the negative effects of stress, says Dr. Henri Roca, director of the Center for Integrative Medicine at Greenwich Hospital. Chamomile, valerian and passionflower teas also have potent calming ingredients. "There's a reason we suggest them to people with insomnia," Brady says.

"In our culture we are bombarded with stimuli and the pressure to respond to things quicker and quicker is probably my greatest daily stressor," Allen says. Turning off cell phones and laptops for even a few precious minutes can provide a brief oasis of daily calm.

• Learn About Botanicals

Herbs such as American ginseng and ashwanganda, often used by Indian Ayurvedic practitioners, have a "mild sedating effect," that can be beneficial in easing stress, Brady says. "Prescribed by a knowledgeable practitioner they can be especially effective."

• Learn Simple Relaxation Responses

Perle teaches his patients the simple technique of taking long, deep breaths for 10 minutes to calm their nerves. Tip: Make the exhale twice as long as the inhale. Allen and Secunda recommend a similar approach, but suggest adding imagery to this technique "by centering your mind on a favorite place. Maybe it's the waves crashing on your favorite Cape Cod beach, maybe it's the place you spent time photographing on your last vacation," Secunda says.

• "B" Smart About Vitamins

Adequate amounts of B vitamins and magnesium are essential for combating the negative impact of stress on the body, Roca says. "Supplementation isn't always necessary, but it's something we look at when we're counseling someone with stress, anxiety or depression."

• Drink Some Warm Milk

The old-fashioned remedy for lulling yourself to sleep is truly calming, Roca says.

• Talk it Out

Good old-fashioned talk therapy with a skilled professional can help someone dealing with chronic stress, Perle says. He also suggests consulting with a professional trained in biofeedback to learn how stressors impact your body.

• Do Something You Truly Love

"My personal stress reliever is riding my horse," Brett says. Adds Secunda: "Engaging in something that is a passion, and remembering to take time for fun -- and laughter -- can be the best stress release of all." HL

TREAT STRESS SERIOUSLY

Although many minimally invasive ways to combat stress can be highly effective, Dr. Henri Roca, director of the Center for Integrative Medicine at Greenwich Hospital, has some words of caution for anyone taking a simple, all-natural approach.

"When it comes to stress, it's important to understand that in certain people it can lead to anxiety disorders and depression," he says. This is especially true in anyone who has a genetic predisposition to depression or anxiety disorders or is dealing with a major life transition, such as job loss, a family death, chronic illness or marital strife. Junk food diets, malnutrition, exposure to toxins and food sensitivities or allergies can also exacerbate how we handle stress, Roca adds.

So in certain populations, suggesting or using only all-natural solutions can be inappropriate - even dangerous - if the stress goes unchecked. "Stress needs to be considered in context," Roca says. "And whether you are using natural therapies or pharmaceuticals, stress management training and cognitive therapy is an essential part of the equation. The goal with any patient is to help them rebalance their lives using a variety of methods and approaches that are catered to the individual's needs and personal history."