It is vitally important to monitor for any of these issues
and get treatment as soon as possible.
Sometimes called 'grief brain', brain fog after a loved one's death is caused by the mind's struggle to reconcile conflicting realities. The attachment system, wired to believe the loved one is still present, clashes with the factual reality of their absence, leading to disorientation, memory issues, and difficulty concentrating. This process is a normal part of grief, but its effects can be mitigated by using coping and self-care strategies such as the 4 Daily Do's:
The vagus (cranial nerve X) an integral part of the parasympathetic nervous system sending vital information about the state of the body to the brain. Sometimes called the 'wandering nerve', this longest nerve in the human body innervates many organs and affects several systems regulating mood, heart rate, breathing, digestion, and the immune response. The stress of grief can result in an overstimulated sympathetic (fight/flight) nervous system and poor vagal tone. During the grieving process, it can be highly beneficial to incorporate practices that stimulate the vagus nerve to improve vagal tone and induce parasympathetic (rest/digest) activation which promotes a calm state and supports emotional regulation. Demonstrated in the video are some simple things to do to stimulate the vagus nerve are:
Cardiovascular exercise needn't been strenuous or rigorous to be effective.
In fact, vigorous or intense exercise that elevates the heart rate significantly is often contraindicated when the body is already in a stressed, taxed state. Small moves such as the calf stretch can be very helpful for heart health because the muscles of the lower legs
act as pumps for the peripheral cardiovascular system.
When grieving, be gentle with your heart.
In Traditional Chinese Medicine, the lungs are associated with grief and sadness. It is thought that when grief is not processed well that the lung function can be negatively impacted, leading to inflammation in the lungs and other health issues. The practices for the heart shown above also benefit the lungs as do the breathwork practices from the 4 Daily Do's: Nasal Breathing.
The brain is in constant communication with the gut. This connection, known as the gut-brain axis, can be disrupted by the stress of grief which negatively influences digestive function, nutrient absorption, and the gut microbiome. Common digestive symptoms include loss of appetite, nausea, constipation, bloating, and changes in taste.
During the grieving process it is vitally important to support gut health by staying hydrated and eating food that is nourishing as well as comforting. Fermented foods (such as yogurt, cottage cheese, kimchi, or kombucha) are especially beneficial during stressful times as they help to keep gut flora in balance.
Movement is another integral component of healthy digestive function. Spinal twists and abdominal breathing techniques are examples of moves that help to promote motility. Even a short walk can work wonders for a sluggish gut.
The stress of grief often leads to musculoskeletal pain or discomfort particularly in the jaw, neck, & shoulders. Walking outside and practicing PMR as a daily ritual can help ease
overall tension in the body.
Tightness in the neck & shoulders
can be relieved by doing
a simple series of movements such as:
• rotating the head to the right/left as far as comfortable
• tip the head to the right/left taking the ear towards the shoulder
Jaw pain is prevalent during the grieving process and often results in tension headaches. Many times, doing movements and massage to relax the jaw also helps the neck and shoulders relax.
Grief significantly impacts the immune system, often triggering increased inflammation and reduced function of immune cells. This is a stress response from the body, involving the release of stress hormones like cortisol, which can both suppress immune cells and, in chronic cases, lead to damaging inflammation. These physiological changes can make people more susceptible to infections and fatigue.
An important part of the immune system is the lymphatic system that works in tandem with the circulatory system to maintain fluid balance and help protect against infection. Often referred to as the body's garbage disposal network, the lymph system is made up of a collection of organs, vessels, and nodes that provide immune response to fight disease and rid the body of cellular waste products. The lymph system has no pump and relies on musculoskeletal movement for the lymphatic fluid to move through the body. Doing movements and other self-care techniques to tend to the lymphatic system and promote the flow of lymph gives a much needed boost to the immune system.
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