Category: Exercise

Wake Me Up BEFORE September ENDS!!!

9/26/2017

Well, it’s the last week of September. I know, I can hardly believe it myself. The kids have been back to school for almost a whole month already, it’s been back to after school sports/activities and everything else that comes with the hum of your and your family’s everyday life. Are you asking yourself yet, “Where did my September go?” I know I am, and I don’t have a family of my own yet.

If you’re feeling this way, and trust me I can relate, may I make a suggestion? STOP!
That’s right, I mean you Mom running around trying to get all the errands done before school lets out. That means you too Dad, organizing the kids for hockey while also trying to help the others finish their homework. Whatever your family’s particular rhythm, just STOP for a second.

Now that I have your attention. Please do the following:

Breathe in through your nose and count in your head 1,2,3, 4 ….. as long as you can inhale, then exhale through your mouth and count in your head 1,2,3,4, 5 …. as long as you can until you have exhaled fully. Now repeat this a few times, I usually recommend 5-10 deep breathes. Good, now how do you feel? A little more relaxed? A little less stressed? A little more focused?

So many of us fall into the trap of the routine. Routines help us function in our everyday life. If we had to make a new decision about everything, everyday we’d go crazy. However, when we fall into the trap of routine, then time can fly by without us noticing it and we miss being present in the moment. For anyone who practices mindfulness, or has read some Buddhist philosophy, you will know how important it is to be in the moment.

Especially now when the world is moving at such a faster pace. Even the big shot movie stars and other celebrities are talking about how they couldn’t be present or function optimally in their day without some sort of mindfulness practice. Now this blog post wasn’t originally going to be about mindfulness or meditation, it was actually supposed to be focused on getting back to school and balancing that routine with your health. However, considering how I too have noticed that September has flown by without having taken enough moments, enough time, to stop and simply breathe and enjoy the beauty of the world around me, I figured there were at least a few others out there feeling similarly to myself.

Therefore, please, take this as your little hint or reminder to find the moments. The moments when your child just runs up and hugs you spontaneously for no particular reason, the moments when your spouse comes home from work and kisses you and says I love you, the moments when your pet is bounding around like a maniac because they’re overjoyed that you’ve returned from wherever your were. These are the moments that make your life, your life. If we do not observe them, take part in them fully then we are not living, not in the truest sense of the word. Get off the “I’m busy being busy train” with me for a few moments now, and just breathe. Thirty seconds to a minute is all it takes to start cultivating more awareness. You can always grow from there, after all isn’t that what life is all about?

KEEP ON GROWING! If I can help you with this or any other aspect of your health you’re looking to improve, you know where to find me ;)

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Are You In Sugar Overload?

10/6/2016

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Trick or treat! Give me something sugary to eat!

Halloween is just around the corner, which means the annual influx of extra treats into the house that are laden with sugar! Now I am not saying we need to do away with sugar altogether. In fact, if we had no sugar at all we would have some serious problems on our hands. However, we aren’t lacking sugar, we are drowning in it.

The rates of obesity, heart disease, diabetes and various other serious health problems are on the rise. Stats Canada has estimated about two thirds of Canadian adults and one third of children are overweight or obese. A major contributor to these health issues is poor eating habits, especially excess sugar. To further compound the problem, even when people are trying to make healthy choices it isn’t easy to do so. Presently, there are 56 different names for sugar, and manufacturers are not required to group them together on nutrition labels.

Why do we need to worry about sugar?

Sugar in the blood is not a bad thing on its own. In fact, without this important fuel we wouldn’t last very long. However, like most things, in the right amount we stay healthy, but when we have too little sugar or too much, that’s when problems arise. Our main method of procuring this fuel is eating and drinking. Anything we consume, our body breaks down into it’s most basic building blocks, glucose, which is sugar, being one of them. Once broken down, the body shuttles the glucose to where it’s needed. If you’re playing a game of tag, then you’re going to need glucose for your muscles. If you’re studying for a big test, then you need glucose for your brain. The blood is simply the highway system in your body that transports the glucose (along with many other things) throughout the body until it reaches it’s final destination.

This is fine when we have a good balance of fuel coming in, but what happens if there’s too much? When we have too much sugar in our blood, it needs to be stored away for when it’s needed, so the body converts the sugar into glycogen. However, like any storage unit we can only put so much away. So what happens with the excess that doesn’t fit? This is where problems can start. An important hormone that helps keep sugar in balance is insulin. Whenever sugar is detected by specialized cells in the pancreas, insulin is released. Think of insulin like a key to a door, in order for sugar to enter into most cells they need the key (insulin) to unlock the front door and let them in. Insulin is vital to making sure that we do not become hyperglycemic (too much sugar) or hypoglycemic (too low sugar). Conditions like Type II diabetes result from the cells becoming insensitive to insulin. Think of a toddler who keeps asking for the same thing over and over again, eventually you get tired of hearing them so you start to tune them out or stop responding to them altogether. Diabetes is probably the most well known to be affected by blood sugar levels, but it’s not the only one. Other conditions that are affected by blood glucose levels include: PCOS, ADD/ADHD, Autism, certain cancers, and so on. We don’t have time to go into all these conditions today, the point I want to make by mentioning them is that the correct balance of blood sugar is very important to our overall health and influencing various health conditions.

What can we do?

Eating Well
We know that balance is important, but what are some easy and crucial things we can do to improve our blood sugar balance. One, you may have guessed, is being mindful of what you eat! Proper nutrition is really a cornerstone of good health. Start with eating a diet focused on good whole foods, which includes 5-10 servings of fruit and vegetables a day, whole grains (complex carbs), good proteins and healthy fats. Then avoiding excess sugar, like soft drinks. Did you know that there can be as many as 6-10 tbsp of sugar in 1 can of pop?

Another helpful trick is to have either protein or fat with each meal. Not only do they help you feel more full for longer, they also modulate the rush of sugar coming into the body. If we’re looking at a curve of blood sugar levels, this is what happens if we have sugar by itself, a big spike and then decline about an hour to a few hours later. This is why people who have a chocolate bar for their afternoon snack feel like they have lots of energy and focus for the first hour or so after, but end up feeling more tired later on when their blood sugar plummets. If you eat fat or protein with your other foods, it helps to temper this spike in blood sugar so you don’t have a huge increase and subsequent decrease of blood sugar and corresponding energy levels.

Exercise
Two, is exercise! We’ve all heard time and time again how important exercise is for our health and this is no exception. Even a short 20-30 min moderate pace walk most days of the week can make a big difference. For many other reasons, it’s good to balance out cardio and resistance training accordingly, but I want to just touch on why walking is enough to do a lot of good. There are receptors in our muscles call Glut 4 receptors and they are seriously hungry for sugars. Think of turning on the vacuum, and how that powerful vortex just sucks up all the dirt in site in no time, but if it’s switched off and in the corner it’s doing you no good. When Glut 4 receptors are activated, they suck up sugars much like the vacuum, but only when activated. The quads, these big muscles on the front of your legs, house a lot of Glut 4 receptors. Research shows even just 30 secs of squats will significantly activate Glut 4 receptors in the quads and can drop glucose levels by almost a full point on the glucose monitor.

Stress Less!
Finally, get your stress under control as best as you can. As many of us know, too much stress isn’t good for our health, and stress is very integral to blood sugar levels. If we have heightened stress, then our body is preparing for fight or flight mode. If you decided to run, you’re going to need fuel on the ready to help you run away from that threat. That’s fine if we were still running away from saber-tooth tiger, or a tiger in general, but the problem is most situations that cause us stress these days, we can’t simply run away from. Use meditation, use exercise, use whatever strategies necessary to moderate your stress, because all that free sugar floating around in your bloodstream not being used is going to eventually lead to problems.

Blood sugar levels have a story to tell about our health, and every choice you make with your diet and lifestyle habits writes that story. Make sure you make the right choices for you: eat right, exercise and modify your stress. Your family and your future self will thank you for taking steps to ensure that your blood sugar story is writing about a long and healthy future.

Have questions about how you and your family can reduce your sugar intake? Ask me about it by emailing me through the 'contact me' section or give me a shout at the office. I'm here to help you achieve your best possible health.

Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.

References:
Silverthorn, D.U. 2010. Human Physiology An Integrated Approach. Fifth Edition. Pearson International Edition.
Stats Canada. 2016. Obesity in Canada: A Whole-of-Society Approach to a Healthier Canada: http://www.parl.gc.ca/content/sen/committee/421/SOCI/Reports/2016-02-25_Revised_report_Obesity_in_Canada_e.pdf
WebMD. Fit Jr. (2016). Just a Spoonful of Sugar Adds Up: http://fit.webmd.com/jr/food/pdf/pdf-sugar-adds-up

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STRESS!!!!!

4/1/2016

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Do you consider yourself to be stressed?
Based on the stats, most of you do!

In 2010, slightly more than 1 in 4 Canadian workers described their day-to-day lives as highly stressful. This proportion is about the same as reported earlier in the decade. Persistently high levels of stress among so many in the workforce presents a challenge to both employers and to the health care system.

Over time, employers lose productivity to stress through absenteeism, reduced work output, and increased disability claims. Mental health problems alone are estimated to cost employers about $20 billion annually and account for over three-quarters of short-term disability claims in Canada.

What Does the Stress Response Look Like?

That’s a lot of stressed out people! We talk about stress, at least in passing quite often, but what does the ‘Stress Response’ look like? Here’s how our brains interpret stress:

A stressor is sensed by the body, sending a signal to the brain, which sounds the alarm for the body that something is happening.
This signal is sent to the hypothalamus otherwise known as the ‘master gland’, which then activates the Autonomic Nervous System (ANS). The ANS has control over most major organs: lungs, heart, stomach, glands and blood vessels.
The ANS is further broken down into two branches: Sympathetic and Parasympathetic. The Sympathetic is often referred to as the ‘fight or flight’ response, whereas Parasympathetic is responsible for ‘rest and digest’.
When we’re stressed, the ANS is going to trigger the Sympathetic branch, releasing noradrenaline, which results in enhanced muscular strength, increased heart rate and breakdown and use of sugar and fat for energy.

Hundreds of years ago this was a good thing because this increase in energy would allow us to run away from a threat like a hungry tiger trying to eat us. However, today’s stressors are often not so easy to run away from, like an angry boss yelling at us. The underlying problem here is that the brain doesn’t distinguish between your boss and the tiger. To your brain, they’re both the same thing.

Think of revving up the engine of a racecar in anticipation of the start flag dropping, and then just before it drops, the blocks are stuck under the wheels so when you hit the gas you’re stuck in place. So you’re spinning your wheels, getting nowhere, but you’re still using gas and burning rubber. What do you think this will result in? Well eventually you’re going to run out of gas or your tires will be so worn down their practically non-existent. In terms of your body, eventually your adrenaline will run out and your body will crash, in extreme circumstances this is what we would call burnout.

Even before we reach burnout, we’re still doing considerable damage to our bodies. Another troublesome hormone that’s upregulated at this time is cortisol. Chronically elevated levels of cortisol interfere with learning and memory, lower immune function, increased blood pressure, increase risk for mental illness, and lower life expectancy.

What Can We Do About It?

Keeping this in mind, what can we do to change this for the better? We can’t eliminate stress altogether, a little bit of stress is a good thing. However, the problem starts when this crosses over into distress, when stress is no longer tolerable or manageable. This is when we need to put strategies in place that help to minimize the experience of negative stress.

5 things that can help keep stress under control:

1. Exercise: A little bit of cardio goes a long way. Just 20-30 minutes of activity most days of the week pays huge dividends. If running or working out at the gym isn’t your thing that’s ok, any form of activity that activates the muscles: walking, swimming, yoga, tai chi, etc. will have similar benefits in this respect.

2. Meditation or prayer: Simply taking a few deep breaths engages the Vagus nerve, which triggers a signal within your nervous system to slow your heart rate, lower blood pressure and decreases cortisol. The next time you feel yourself in a stressful situation that activates your ‘Fight-or-Flight’ response take 10 deep breaths and feel your entire body relax and decompress.

3. Social interaction: Researchers at Johns Hopkins established that elevated levels of cortisol in adolescence change the expression of numerous genes linked to mental illness. In effect causing severe mental illness in those teens predisposed to it. However, when these same teens interacted with their peers in a social context, their cortisol levels dropped, as did their risk for mental illness.

4. Sleep: Getting enough sleep every day means that cortisol levels rise and fall in sync with your circadian rhythms, which is the overall function of your body in a 24 hour period. When you lose sleep, or are sleep deprived on a regular basis this can have a detrimental impact on your cortisol levels and hence your overall stress.

5. Laughing: They weren’t kidding when they said that laughter is the best medicine. Dr. William Fry, an American psychiatrist who has been studying the benefits of laughter for the past 30 years, has found links to laughter and lowered levels of stress hormones.

Now, these are by no means the only things that can help decrease stress. Other important factors like your diet and lifestyle, such as allowing yourself to relax and do things you enjoy, can have a huge impact as well. If you find that dealing with stress from day to day is truly too overwhelming for you, it might be a good idea to speak with a trained professional, like a counselor or your Naturopath. However you deal with stress, make sure it’s a strategy that works for you, because at the end of the day the only one who can control your stress levels, is you!

Note: Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement. This information is not meant to replace the advice/guidance of a medical professional, nor should it be acted upon by individuals unsupervised by the appropriate healthcare provider.

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Feeling a little SAD lately?

3/6/2014

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Most of us are feeling at least a little tired of all the snow, and are thinking more and more often about spring and sunshine. However, for some of us the change of season is much more noticeable because of the huge difference it makes in our mood. It’s normal to have a few days of low mood, but if it persists for most of the winter months and you aren’t motivated to do anything you enjoy then it may be something a little bit more.

Seasonal affective disorder (also called SAD) is a type of depression that occurs at the same time every year. If you're like most people with seasonal affective disorder, your symptoms start in the fall and may continue into the winter months, sapping your energy and making you feel moody. Less often, seasonal affective disorder causes depression in the spring or early summer.

What are the signs of SAD?

Winter-onset seasonal affective disorder symptoms include:

Depression
Hopelessness
Anxiety
Loss of energy
Heavy, "leaden" feeling in the arms or legs
Social withdrawal
Oversleeping
Loss of interest in activities you once enjoyed
Appetite changes, especially a craving for foods high in carbohydrates
Weight gain
Difficulty concentrating

SAD can occur during other times of the year as well, but more people tend to be more affected by the winter. The specific cause of SAD is still unknown, but several suspected contributing factors include:

·      Your biological clock (circadian rhythm). The reduced sunlight in fall and winter may disrupt your body's internal clock, which lets you know when you should sleep or be awake. This disruption of your circadian rhythm may lead to feelings of depression.

·      Serotonin levels. A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role in seasonal affective disorder. Reduced sunlight can cause a drop in serotonin that may trigger depression.

·      Melatonin levels. The change in season can disrupt the balance of the natural hormone melatonin, which plays a role in sleep patterns and mood.

Other possible risk factors include:

Being female. SAD is diagnosed more often in women than in men, but men may have symptoms that are more severe.
Living far from the equator. Seasonal affective disorder appears to be more common among people who live far north or south of the equator. This may be due to decreased sunlight during the winter, and longer days during the summer months.
Family history. As with other types of depression, those with seasonal affective disorder may be more likely to have relatives with the condition.
Having clinical depression or bipolar disorder. Symptoms of depression may worsen seasonally if you have one of these conditions.

If you think you may have SAD it is important that you discuss how you are feeling with your health care provider. SAD is considered a type of depression, which can worsen and potentially lead to thoughts of suicide. If you are having thoughts of harming yourself or others it is of the utmost importance to seek medical help immediately!

What Can We Do About SAD?

Light Therapy (phototherapy) has been shown to be a very effective treatment for reducing feelings of SAD. The specialized light box mimics natural light, which seems to have an effect on brain chemistry related to mood. Most people start to respond after 2 to 4 days and causes few side effects.

Conventional Treatment: If symptoms are more severe then a combination of psychotherapy and medication (eg. Zoloft or Paxil), may be employed by your doctor. Generally a medication with the fewest side effects will be chosen, and your doctor may suggest beginning the antidepressant prior to the start of your symptoms each year.

Naturopathic Treatment

St. John’s Wort: has been used to treat mild to moderate depression. Some studies have found St. John’s Wort to be comparable to tricyclic and SSRI (fluxotine) with fewer side effects.

SAMe: synthetic form of the same substance that is made naturally in the body from a reaction between methionine (an essential amino acid) and ATP, has been shown to alleviate depression as well as the pain of osteoarthritis.

Melatonin. This natural hormone helps regulate mood. A change in the season may change the level of melatonin in your body.

Omega-3 fatty acids. Omega-3 fatty acid supplements may help relieve depression symptoms and have other health benefits. Sources of omega-3s include fish such as salmon, mackerel and herring. Omega-3s are also found in certain nuts and grains and in other vegetarian sources, but it isn't clear whether they have the same effect as fish oil.

Lifestyle

Let the sun shine in: Open the blinds, trim a few branches, add a skylight if need be. Do whatever you can to allow more natural light into the home and office.

Go outside: Try and get outside during the day when the sun is shining. Take a nice walk, sit on a bench, just try and get into the natural light more often.

Exercise: Regular exercise has been shown through many studies to improve mood and relieve stress and anxiety.

Mind-Body Therapy

All of the following have been linked to decreased feelings of depression to varying degrees:

- Acupuncture
- Yoga
- Meditation
- Guided Imagery
- Massage

There is no one set formula for preventing SAD, but through proper treatment and working with your health care provider you can learn to manage this condition well. Talk to your Naturopathic Doctor today about getting assessed and treated if needed, and as always talk to your health care provider before beginning any new medication or supplement.

References:

Godfrey A. & Saunders P.R. (2010) Principles & Practices of Naturopathic Botanical Medicine: Volume I: Botanical Monographs. Central Nervous System, pg. 161-163. CCNM Press.
Mayo Clinic. Diseases and Conditions: Seasonal Affective Disorder (SAD). http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047
Murray M. & Pizzorno, J.. (1998) Encyclopedia of Natural Medicine (2nd Ed.). Depression, pg 377-400. Three Rivers Press.

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Healthy Heart, Healthy Life!

2/6/2014

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February Is Heart Health Month

In the spirit of reminding everyone about the importance of keeping your heart healthy, this post is going to be all about heart health and how to recognize the warning signs of heart attack.

Did You Know?

Every 7 minutes in Canada, someone dies from heart disease or stroke (Statistics Canada, 2011c).

Heart disease and stroke are two of the three leading causes of death in Canada. These statistics are based on 2008 data (the latest year available from Statistics Canada).

In 2008 cardiovascular disease accounted for (Statistics Canada, 2011c):

29% of all deaths in Canada (69,703 deaths – or more than 69,500)
28% of all male deaths
29.7% of all female deaths

In 2008, of all cardiovascular deaths (Statistics Canada, 2011c):

54% were due to ischemic heart disease
20% to stroke
23% to heart attack

What Is Heart Disease?

Cardiovascular diseases are defined as diseases and injuries of the cardiovascular system: the heart, the blood vessels of the heart and the system of blood vessels (veins and arteries) throughout the body and within the brain. Stroke is the result of a blood flow problem in the brain. It is considered a form of cardiovascular disease.

How Can I Tell Someone Is Having a Heart Attack?

Common Symptoms
-       Pain in the chest/ arm, often the left arm. For women, a more common symptom is jaw/neck pain.
-       Stomach pain, can feel similar to heartburn
-       Shortness of breath
-       Anxiety. Some people actually describe feeling ‘an impending sense of doom’
-       Lightheadedness
-       Sweating
-       Nausea and vomiting

Are Symptoms Always Obvious?

Most heart attacks begin with subtle symptoms — with only discomfort that often is not described as pain. The chest discomfort may come and go. Don't be tempted to downplay your symptoms or brush them off as indigestion or anxiety.

Don't "tough out" heart attack symptoms for more than five minutes. Call 911 or other emergency medical services for help. If you don't have access to emergency medical services, have someone drive you to the nearest hospital. Drive yourself only as a last resort, if there are absolutely no other options.

Heart attack symptoms vary widely. For instance, you may have only minor chest discomfort while someone else has excruciating pain. One thing applies to everyone, though: If you suspect you're having a heart attack, call for emergency medical help immediately.

What Can Naturopathic Medicine Do for Heart Health?

One of the central tenants of Naturopathic Medicine is teaching the principles of healthy living and preventative medicine. That means we work to help prevent heart disease BEFORE it happens. We can utilize many tools to help you achieve optimal health:

Optimizing healthy lifestyle habits:

-       exercise
-       sleep
-       stress

Good Nutrition:

-       plenty of fruits and vegetables
-       good fats
-       anti-oxidant rich foods

Decreasing Overall Risk Factors:

-       obesity
-       diabetes
-       high cholesterol
-       high blood pressure

We'll formulate an individualized treatment plan focusing on your particular risks and needs to significantly decrease your risk of heart attack and stroke.

That being said, there are also many things we can do after a heart attack or stroke to increase healing, decrease recovery time and maximize your quality of life.

Lifestyle Couselling:

-       Helping you mitigate the stress in your life

-       Gaining control of other contributing risk factors (eg. insomnia)

-       Identifying the right kind of exercise options for you

Diet/Supplementation:

- Magnesium helps heart muscles to function properly

- CoQ10 is essential for heart function

- Carnitine is an integral part of energy-production and fat breakdown for cardiac function

Healing Plants:

- Hawthorn (Crataegus oxycantha) is considered a great cardiac tonic and nutritive for the heart

- Gingko (Gingko biloba) is a vasodilator of the small and medium arteries, meaning it will increase blood flow to many areas especially the brain.

- Motherwort (Leonarus cardiac) acts as a hypotensive (brings down blood pressure) and a nervine (calming for the nervous system)

Have more questions about what Naturopathic Medicine can do for you and your heart? Take advantage of our Free 15 minute consults to find out more today.

References:
Heart and Stroke Foundation of Canada. ‘Health Information’. http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484021/k.7C85/Heart_Disease.htm
Mayo Clinic. Heart Attack Symptoms: Know what’s a medical emergency. http://www.mayoclinic.org/diseases-conditions/heart-attack/in-depth/heart-attack-symptoms/art-20047744
Murray M. & Pizzorno, J.. (1998) Encyclopedia of Natural Medicine (2nd Ed.). Heart Disease, pg 500-507. Three Rivers Press.
Godfrey A. & Saunders P.R. (2010) Principles & Practices of Naturopathic Botanical Medicine: Volume I: Botanical Monographs. Cardiovascular System, pg. 81-138. CCNM Press.

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Health advice For The Whole Family

Wake Me Up BEFORE September ENDS!!!

Are You In Sugar Overload?

STRESS!!!!!

Feeling a little SAD lately?

Healthy Heart, Healthy Life!

Sarah Connors

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