Archive: Stress

Energy, Mood, Stress

Small Steps to a Healthier You

I was out running yesterday morning in the scorching heat and I had three kilometres left to go. It was one of those days when you just want to hide inside, drink iced tea and chill out near the air conditioner. But seeing as I always tell patients how important exercise is – physically, mentally, emotionally, and spiritually (especially when it is done outdoors) – I thought I’d better “walk the walk” and avoid excuses. As I was running (more like jogging) along a small side street, a car passed with a lone, elderly man driving. He made eye contact with me, then gave me a huge smile and the thumbs-up sign. It was amazing how much that little gesture boosted my energy levels, made me smile and gave me the push to continue on. My perception shifted, and I was now enjoying my run on this bright and muggy morning.

We often get caught up with our “to-do” lists, appointments, routines and schedules, and we forget how much a small offering or gesture can really make a difference. A smile offered to a stranger, a “Good morning” or “Thank you”, or holding the door open for someone can go a long way. Even just sending a loved one a short email, text or voice message telling them you are thinking about him or her can give a stressed-out, burnt-out person the jolt they need to continue on with the day with a positive outlook.

The smallest things make the biggest differences.

This also pertains to our health. It doesn’t take drastic changes in order to start leading a healthier life today.

I know, I know…time is of the essence. It takes time to add in that little bit of physical activity and stress-relieving exercise. Excuses, excuses, excuses. We actually waste time talking about how much time we don’t have.

I came across this powerful quote, to remind ourselves that we actually do have control over how we use our time:
“All that really belongs to us is time; even he who has nothing else has that.” ~Baltasar Gracian

We all have the same amount of time, but it is up to us to decide how we are going to use it.

So, what are some examples of little things that you can do to live a healthier life?

  1. Get to bed a half-hour earlier…ideally around 10pm, and no later than 11pm. Sleep is a time when our bodies repair themselves. From a Chinese medicine perspective, it is the time when the blood returns to the liver, so that “the eyes can see, the hands can hold, the fingers can grasp, and the feet can walk” (Maciocia). The liver is related to eye function, affects tendon and sinew health, and ensures the free flow of Qi (the vital life force) throughout the whole body.
  2. Eat fresh, organic blueberries and blackberries. They are high in antioxidants and vitamin C, and help to prevent cancer, diabetes, heart disease, stroke, Alzheimer’s disease, cataracts, macular degeneration, etc.
  3. Practice 10 minutes a day of deep breathing, yoga, tai chi or meditation. Studies show that these activities can lower cortisol, the stress hormone in the body. Cortisol, in high levels, can impair the immune system, disrupt sleep, increase blood pressure, disrupt thyroid and sex hormone levels, increase sugar cravings, decrease energy/sex drive/mood, increase abdominal fat, contribute to allergies, impair cognitive function, decrease bone and muscle mass, the list goes on and on…
  4. Eat breakfast every day! Make sure it includes fibre, protein and healthy fats. Most people are not getting enough protein in the morning. Protein is key to balancing blood sugar levels to provide you with a steady level of energy throughout the day. It also helps to prevent those dreaded afternoon energy dips when most people reach for the nearest coffee and donut.

My favourite sources of protein in the morning are protein smoothies with pumpkinseed protein powder or vegan fermented protein, hemp hearts omelettes and hardboiled eggs (which also make a quick and easy snack).

  1. Journal.Keep a diary near your bed. Write down all of your thoughts and feelings before bed, not worrying about punctuation and spelling. Just let all the of thoughts (negative and positive) flow out of you. If you find you are waking up in the middle of the night with your mind racing, pull out your journal, jot down your thoughts, and make a “to-do” list for the following day or week. If you can get all of your thoughts out on paper, you are more likely to have a deep and restful sleep.
  2. Have alternating hot and cold showers.Aim for 3 minutes of hot/warm water, followed by 30 seconds to 1 minute of cold/cool water. Repeat three times. People always look at me like I am crazy when I tell them to do this, but the benefits are huge. The alternating temperature helps to increase lymphatic flow, meaning that your immune system gets a boost. It also increases circulation throughout the body, makes your hair shinier, rejuvenates you, and makes it easier to get out of the shower when you are done. At the very least, end your shower with a 30-second to 1-minute burst of cold/cool water. You’ll feel great afterwards!

Remember, it is the small things that count…and time really does belong to us!

 

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Chinese medicine, Pain, Stress

Acupuncture: More Than Just a Skin Prick!

What is Acupuncture?

Acupuncture is an ancient form of Chinese medicine that treats energetic imbalances in the body. It has been practised for over two thousand years, and is a safe, effective to way to treat a variety of acute and chronic ailments.

Qi (Chi) is the vital energy of the body. This energy travels just below the skin through channels called meridians. The meridians connect all of the body’s organs and systems. Problems arise when this vital energy becomes blocked or weakened. When this occurs, imbalances in the body’s various systems become evident. Problems can arise in the nervous system, circulatory system, musculoskeletal system, digestive system, reproductive system, lymphatic system and/or genitourinary system. Stimulation of associated acupuncture points on the body helps to restore the smooth flow of Qi and bring harmony to the affected area.

How Does it Work?

Qi normally flows smoothly through over twelve meridians or channels in the body. If a blockage occurs and the Qi is not able to course through these channels, then the entire system can be affected, resulting in pain or symptoms in the body. Acupuncture removes the blockage to restore the flow of Qi throughout the body. It brings the body back into balance and removes the symptoms.

Acupuncture can interfere with pain signals in the body. It increases blood flow to the area being stimulated, enhancing nutrient and oxygen delivery, while aiding in the removal of lactic acid and toxic substances from the area. Acupuncture stimulates the natural healing ability of the body, reduces pain and inflammation, and imparts a general sense of calmness and wellbeing in the person being treated.

Does it Hurt?

No. The needles that are used are extremely thin and are placed in anatomical positions where major blood vessels and nerves are absent. When the needles are placed correctly, you may experience a mild to moderate dull or tingling feeling.

How Many Treatments Will I Need?

The number of sessions varies with each individual and condition. In general, chronic problems will need to be treated longer than acute ones. After the first treatment, some people may notice an immediate temporary improvement, but for long-term effects, at least 4–6 weekly treatments are needed, followed by bi-weekly and then monthly treatments. Eventually, you may only need a couple of treatments a year to maintain the results.

What Can Acupuncture Be Used For?

Acupuncture can be used to treat a wide array of health concerns, including:

  • Acute and chronic pain
  • Headaches and migraines
  • Shoulder and neck pain
  • Arthritic pain
  • Injuries, including strains, sprains, golfer’s elbow, tennis elbow, tendonitis, and hip, knee and ankle pain
  • Carpal tunnel syndrome
  • Back pain
  • Stress
  • Digestive complaints
  • Fertility issues
  • Skin disorders
  • Neurological symptoms
  • Menstrual cramps
  • Nausea during pregnancy
  • Energetic imbalances
  • Lack of general wellbeing

Try These Acupressure Points at Home to Reduce Anxiety, Headaches, Nausea and Dizziness

Pericardium 6 (PC 6)

Function: Reduces nausea, motion sickness, sea-sickness, vomiting, dizziness and anxiety

Location: Approximately 2 inches above the wrist crease between the tendons of the anterior forearm

Large Intestine 4 (LI 4)

Function: Reduces chronic pain, frontal and sinus headaches, and improves immunity

Location: On the back of the hand, in the middle of the soft flesh between your thumb and index finger

Yintang

Function: Reduces anxiety, stress and insomnia, calms the mind, and reduces sinusitis and frontal headaches

Location: Halfway between the inner edges of the eyebrows

Sit back, breathe deeply and relax while you press on these points…or call to book an individualized acupuncture treatment.

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

 

Hormones, Mood, Stress, Weight Loss

Andropause: Male Menopause

The “change of life” not only applies to women, men go through their own version of menopause, called andropause.

Now you may not see men fanning themselves and turning red due to hot flashes, but this change of life does affect their stamina, drive and overall vitality.

Andropause typically occurs in men between 40 and 50 years of age when testosterone levels decline, which can result in fatigue, depression, lack of vitality, increased irritability, mood swings, sleep problems, hair loss, decreased sex drive, night sweats, loss of muscle mass, and/or problems in achieving or maintaining an erection. Testosterone levels can even start to decline in men at the age of 30 and drop continuously over time. This occurs gradually, so the effects may not be as noticeable as in women, whose hormone levels drop more rapidly.

Testosterone is an elixir of life that helps to make men feel strong, young and virile. It maintains bone integrity, preventing against osteoporosis and preserving muscle mass. Testosterone also protects the heart and prevents cardiovascular disease. Obesity, a lack of exercise, excessive alcohol consumption, smoking, some medications, a poor diet and stress can all interfere with the action of testosterone.  If you are overweight, your body can actually convert testosterone into estrogen. Not only does this make testosterone levels drop, when estrogen levels get really high, men may start to develop breasts (called gynecomastia).

What Can You Do to Enhance Testosterone Levels?

Lose excess weight by following a healthy exercise program and eating plan. Fat cells in our bodies actually produce estrogen, even in males. Don’t eliminate your fat intake completely, however; choose healthy sources of fat such as avocado, fish oil and raw extra virgin olive oil instead of animal fats and trans fats.

Avoid consuming large amounts of alcohol. Limit beer consumption, as it has been shown to have estrogenic effects, which mask the benefits of testosterone in the body.

Quit smoking and talk to your doctor about any possible side effects of your medications.

Eat organic fruits, vegetables, meat, fish, eggs and poultry. This will reduce your exposure to pesticides, antibiotics and hormones that can impair the action of testosterone.

Eat liver-supporting foods. Include eggs, onions, garlic, dark leafy greens, lemons and limes, artichokes and beets in your diet to help your body detoxify from harmful types of hormones.

Avoid using plastic food and beverage containers and eating canned foods (their lining is made of plastic) as these contain hormone-disrupting bisphenol A.

Go green with cleaners and body care products to avoid exposure to the hormone-disrupting chemicals found in conventional cleaning products.

Exercise to maintain muscle mass and decrease fat mass to optimize your testosterone levels.

Eat cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, kale, rutabaga and turnip, as these all help to reduce estrogen levels in males.

Relax and de-stress. Cortisol, the stress hormone, reduces the action of testosterone. Meditate, or do yoga or deep breathing exercises to take it easy.

Eat zinc-rich foods to maximize testosterone levels. Include cremini mushrooms, spinach, sea vegetables, pumpkin seeds, chickpeas, oysters, crab, lobster, clams, salmon, turkey and lamb in your diet.

Get your fibre in to reduce estrogen levels. Choose organic vegetables, chia seeds and hemp seeds to keep you regular.

Your Naturopathic Doctor can determine your testosterone levels by doing a salivary hormone test. This will test for various hormones, and allow him or her to choose the most appropriate herbs and nutrients to support healthy hormone levels.

With a little help, you will be able to increase your stamina, drive and overall vitality!

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Stress

De-Stress For the Holidays

“It’s the most wonderful time of the year…”

The holiday season is a time for joy and peace on earth, but you are definitely not feeling calm, and it has been hard to keep the peace at home and work with everyone’s stress levels so high.

You are busy at work, but are somehow still expected to decorate the house, shop for a billion family members and friends, bake cookies for the cookie swap, keep the house looking immaculate, attend 10 Christmas parties and concerts, and prepare a fabulous Christmas feast.

How are you going to get it all done and stay sane at the same time?

It is possible and, no, divine intervention is not needed.

What Can You Do to Survive December and Make it to the New Year?

Change your perception. Stress is defined as “a perception of a threat or danger to our physical or psychological wellbeing, and the perception that the stress is beyond our ability to cope.” It is not WHAT happens to us, but our RESPONSE TO what happens, and our responses are something we CAN CHOOSE. Yes, there are way too many things to do this month, but, if we can break it down, focus on one task at a time and not let ourselves get caught up in the frenzy, we can get through it all without freaking out and losing our minds.

Set realistic goals. You don’t have to make your own wreath, knit the stockings for the fireplace, design and print your own Christmas cards, and create a Christmas playlist for each party you are hosting. It would be great to do all of that, but if you are burning yourself out in the process, no one will be having fun when you are totally exhausted and snapping at everyone.

Outsource. Delegate tasks to family members and friends. If you have the funds, have a party catered, hire a house cleaner for December and/or shop online. Ask for help when needed.

Make a list, and check it twice. Ask everyone what they want for Christmas to make shopping less stressful for you. Stay organized by writing down what must be done. You can even create a weekly schedule leading up to the holidays to get everything done on time.

Learn to say no. Don’t take on more tasks than you can handle and don’t be so hard on yourself. If you can’t make it to every Christmas party you are invited to, you are not going to be shunned from your social circle.

Take a relaxation mini-break. Take 10 full and deep abdominal breaths. Close your eyes and visualize lying on the beach or in a place where you feel calm and relaxed. Soak up the sounds, sights, smells and sensations in that place while you breathe fully. Be mindful with what you are doing in the moment and don’t get caught up with negative thoughts. Get outside and go for a short walk. Meditate. The possibilities are endless!

Keep your blood sugar levels balanced. When our blood sugar levels drop, cortisol, the stress hormone, is released to free up glucose from the liver. This increases feelings of anxiousness and irritability. Eat a balanced breakfast followed by small meals or snacks every several hours. Get healthy sources of protein, fibre and fat with each one. Make a smoothie for breakfast with hemp protein powder, berries, almond milk and ground flaxseed. Or add hemp protein powder to your steel cut oats in the morning. Snack on hummus and veggies, Ryvita crackers with almond butter, or raw walnuts and almonds with an apple or pear.

Get a good night’s sleep. Those who are sleep-deprived have been shown to have an increased stress response during the day. Sleep is a time for the body and mind to rest and repair; if we don’t get enough, our stress hormone levels are going to be thrown off.

Sweat (but not the small stuff!). Exercise clears the mind, boosts mood and reduces stress levels significantly. It also aids in a restful sleep. So go to that spinning or yoga class, put on your runners and go for a jog, or dance to a favourite CD or playlist.

With a shift in perception, attitude and expectations, and some lifestyle changes, the holidays season really can be the most wonderful time of the year!

See your Naturopathic Doctor to support you with appropriate herbs, nutrients, and homeopathic remedies to reduce stress levels and feel your best during and after the holidays.

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

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