The Power of Smell: Changing Your Mood With Scents

Your nose is much more than just a funny looking feature on your face that gets plugged during cold season and runny during allergy season. It has a direct pathway to brain, which in turn makes it able to evoke emotions, feelings and memories, simply by one inhale.

You can tap into the power of your nose by using certain scents to boost your mood, reduce stress levels or quell a craving for a bag of potato chips. Our nose contains millions of smell receptors. When these receptors detect a scent, they immediately send information to the olfactory bulb in the brain.

From there these signals get processed and sent the limbic system of our brain, which is responsible for a host of task like emotions, memory retention, appetite, sexual arousal and even aggression.

Most of our taste for food comes from our ability to smell the item, not taste it. What we perceive as flavor has much more to do with the linear connection between the nose and the brain than between our taste buds and belly.

So, the next time you are looking for a quick health fix, put down the caffeine, diet pill or Viagra and let your nose guide you to a healthier you.

Smells for Energy

When you need a boost in energy, smell known energy boosters like lemon, peppermint and orange. These scents have a quick-acting invigorating effect and without the heavy crash of a candy bar or double espresso.

Smells for Appetite Control

When a craving for something sweet, salty, chocolaty or just downright sinful hits, reach for the smell of green apple. You can eat one to crunch away the craving or simply keep a green apple scented lotion, candle or perfume nearby and take a whiff to fight off a snack attack.

Smells for Stress Relief

If a deadline or screaming toddler has the strands of your hair turning gray by the second, reach for the scent of lavender or orange. In one Austrian study, researchers found that when lavender or orange were smelled by the worried study participants, they reported feeling less anxious and calmer than those who didn’t smell anything at all. Lavender is also helpful in ensuring a good night’s rest.

Keep a small bottle of essential oil or a diffuser with in your purse, car or office drawer. Or keep a lavender sachet on your nightstand.

Smells for Pain Relief

Have a headache, toothache or heartache? Reach for peppermint. One European study found peppermint to be just as effective as acetaminophen in easing the pain of a headache. Just a quick smell of peppermint tea or peppermint oil can help dull feelings of pain.

Smells for Intimacy

When your libido could use a jumpstart, have a smell of baby powder, licorice or cucumber. Pumpkin pie and lavender have also been shown to get you in the mood. Serve pumpkin pie for dessert or towel off with a dusting of baby powder.

While most of us have experienced firsthand the powerful effects of smell on our emotions, few of us have incorporated using scents to better our health. Perhaps it’s time to experiment with this aromatic and cost-friendly way to improve our minds, moods and bodies.

Ask The Doctor: February 2010

Q. I always hear about people having heart attacks while shoveling snow.  Why does this happen?

A. There are a number of factors that contribute to the increased risk of heart attack while shoveling snow.  These are all important things to think about, and it may be better for you to pay a neighbor to shovel your snow than wind up in the hospital.

Shoveling snow is a very intense cardiovascular activity.  Snow is usually wet and heavy and it requires a lot of energy and strength to push and lift all that heavy snow.  People who are in shape and routinely do cardiovascular activity should not have a problem with this, but unfortunately it snows on everyone’s driveway, not just those who are physically fit.

The other factor to consider is the cold.  Cold temperatures cause blood vessels to constrict and decrease the blood flow to an area of the body.  This is why putting ice on a sprained ankle brings the swelling down.  Outside in the cold, this also happens to the arteries around the heart.

You might already have blockages in the arteries around the heart if you have some risk factors for heart disease (smoking, family history, high cholesterol). When you put together the blockages in the arteries, higher demand for blood flow to the heart, and the cold air causing the blood vessels to constrict, you have a perfect setting for a heart attack.  Please think twice about shoveling your own snow if you are out of shape and have risk factors for heart disease.

Women’s Health: Not Just an Issue for October

By Cheryl Wesen, MD

During the month of October we recognized Breast Cancer Awareness Month, heightening interest in women’s health issues. We repeatedly heard about the importance of getting mammograms annually after age 40. Does it really matter? The answer is unequivocally “Yes.” Breast cancer is the most common non-skin cancer in women and the second deadliest cancer in women (after lung cancer). If you didn’t get a mammogram in October, invest 15 minutes – the time it takes to get a complete mammogram – and possibly save your own life.

Women’s health is an issue that deserves attention all year long. Many small changes in lifestyle can result in improved health – and lower risks of breast and other cancers, as well.

Much of the following information is known, but bears repeating: don’t use tobacco, and only drink in moderation. Many women continue to use tobacco because they fear stopping could cause weight gain. However, any pounds gained after you quit can be worked off in the extra years you live once you stop!

Of course, many women diet, whether or not they smoke. A useful approach to losing weight, it’s also an approach that is rarely successful. A better approach to a healthy weight is a healthful diet. That is – diet as a life choice, not as a temporary lifestyle. Too often, altered menus and counting calories is a drastic change to your regular lifestyle, one that is artificial and too difficult to maintain. Subtle, healthful changes over time will gradually become part of a better lifestyle, resulting in permanent changes and better health.

Little changes that add up include: snacking on deeply colored fruits; increasing your intake of fresh vegetables, substituting snacks that are convenient, like chips and candy, for those equally convenient but healthful, perhaps soy crisps or a low-fat, high-fiber health bar. Many treats can be healthful and delicious, allowing you to nibble while maintaining your energy levels and a healthy weight. Eat portion-controlled snacks throughout the day to appease hunger. Soon, you will lose your preference for fats and sugars. Your body and your waistline will both thank you!

Exercise is another hurdle to a healthful lifestyle. Many women don’t like going to the gym, don’t have time to exercise, or simply don’t like it. Yet regular exercise is one of the best ways to boost your metabolism and has been proven to offer multiple health benefits. What can you do? Almost anything! A yoga class at a local center may be just the trick to get you moving. As long as your body is in motion, you are burning calories. Can’t take a 30-minute walk? Try to walk for 10 minutes three times daily. Wearing a pedometer has been shown to help people stay on target. Aim for 10,000 steps daily – about five miles. The steps add up quickly, and you’ll have the benefit of better health.

A boon to exercise and diet is that both help reduce stress. The effects of stress on the body are being studied, and early findings indicate that it’s bad for virtually every part of your body. People who live with chronic stress are more prone to many debilitating illnesses, including various cancers and increased risks of heart disease. Learning to recognize the signs and symptoms of stress so that you can regain control of your life is a critical first step in controlling the effects of stress.

Studies have shown that stress may affect migraine headaches, peptic ulcers, asthma, allergies, kidney disease and thyroid problems. Stress alone probably does not cause these disorders, but it may make them worse. In addition, stress contributes to many types of accidents through human error, fatigue, worry and haste.

There are no quick and easy answers to controlling stress in today’s fast-paced, demanding society. As impossible as it may seem, you must make time to relax. An old saying sums it up best, “If you wear out your body, where will you live?”

Taking time to relax should become a priority habit in everyone’s life. A brief, two-minute stress-break may provide enough calm to help you through the toughest moments on the busiest days. Stop what you are doing, and pay attention to your breathing. Take several deep, belly-breaths, and let them out slowly. The increased oxygen will give you a much-needed boost, as most people tend to take shallow breaths when stressed, and the pause in the day’s pace will allow you to regain some equilibrium and go forward with a more positive attitude.

Pay attention to what you are feeling, and respect what your body tells you. Are you tired all the time? Sleeping too much or not enough? Angry, irritable or upset more than normal? It may be time to assess how you really feel, or to contact a counselor for help in managing stress.

Establish self-nurturing routines and keep them as diligently as you would a date to nurture your loved ones. Women are often still the primary caregivers in many families, and may neglect themselves. Nurture you; remind yourself that you deserve it.

These are simple steps, yet will position women for a healthier life. As director of breast care for St. John Health, I emphasize that it is critical for all women over age 40 to have annual mammograms, whether digital or film. I tell all my patients, and ask that they tell all their loved ones and friends: be kind to yourself and be sure that everyone has their mammogram every year.

October was Breast Cancer Awareness Month, a great start to raise awareness of women’s health. But please remember, we need to take care of our health every day of every month. Right now, today, is the best time to start.

Dr. Wesen has practiced general surgery since 1985. She has two years of additional training in surgical oncology (cancer surgery) from the University of Minnesota. Her practice includes all areas of general surgery such as thyroid and parathyroid colorectal diseases, hernias, gallbladder and breast diseases. She has a special interest in care of cancer patients, especially breast cancer. She is board certified through the American Board of Surgery and has recently re-certified. Dr. Wesen was recognized as one of the area’s most respected general surgeons in Hour Detroit magazine’s 2004 listing of “Top Docs.”

So, Are You Stressed Yet?

You just finished a conference call where your boss has given you a 5 pm deadline for an important project. One of your co-workers is absent for the day, leaving all responsibility on you. The school calls to inform you one of your children is sick and needs to come home. You discover that your car needs repair work that will require a couple days in the shop, and you are expecting company for the weekend… so, are you stressed yet?

If this sounds like your typical day… your blood pressure rises, your neck and shoulders tighten up, and you need relief from the level of stress you feel rising, there may be an easy solution – Yoga. The discipline of Yoga has many healthful benefits. As a result, Yoga is one of the fastest growing health trends throughout the United States. In fact, several Yoga studios throughout Michigan see a variety of clients throughout the day – from stay-at-home moms to physicians.

“Yoga is great for strength, flexibility and it steadies the mind and nerves,” says Linda Kay, of Yoga Shelter in Birmingham. “It gives you a chance to connect with yourself and realign yourself.”

One of the great benefits of Yoga is that it is a discipline for all ages. Because there is no heavy lifting, running or straining on the body, it is a great way for many people to exercise and relax – all at the same time.

“It is good for all ages,” says Kay. “We have people into their 70s. It is great for pregnant moms. We even have a lot of moms who bring their young kids in to learn to focus, concentrate, relax and be comfortable in their own skin.”

So, if you have a few minutes within your day, and you need to relax and reconnect with yourself, these easy poses are a great way to do just that.

Linda Kay, who demonstrates the poses in photos #4-6, is a yoga instructor with Yoga Shelter in Royal Oak, MI. Her assistant, Krissten Mara, appears in photos #1-3.

For more information about classes, log on to www.yogashelter.com.

Pose 1: Reclining Pigeon: Position: One ankle resting on opposite knee

Pose 2: Vipariti Karani: Position: Legs straight up against a wall

Pose 3: Supta Konasana: Position: Legs against wall in a “V” shape

Pose 4: Ardha Matsyendrasana: Position: Upright spinal twist

Pose 5: Bhujangasana or Cobra: Position: Laying on stomach lifting upper body

Pose 6: Modified Tortoise Pose: Position: Laying all the way forward, head touching ankles