Category: Stress

Self Care for Mom: The Gift that Keeps on Giving!

5/27/2017

In my practice I work with a lot of women, and many of them are Moms or will soon be Moms. Whether or not this is currently your situation, giving yourself the space and permission to care for yourself is important. There are so many women out there who are running themselves into the ground from exhaustion trying to be ‘superhuman’ or ‘super mom’. Is it any wonder that there are so many Canadians complaining of exhaustion, stress and burn out?

When women were surveyed about stress related to work these were the results:
Women were more likely than men to report work stress — 28 per cent said they had high-strain positions and 17 per cent said they had low-strain jobs, while 20 per cent of men reported high-strain jobs and 24 per cent said they had low-strain positions. (CBC News, 2007).
One-third of women surveyed said they were a bit or extremely stressed most days at work — versus 29 per cent of men (CBC News, 2007).

That’s not even including their potential sources of stress outside of work. Ask yourself or just try to imagine it: running a busy household with two or more kids, a husband/partner, and then your work demands on top of that. Is anyone else feel exhausted yet? I know I am and I don’t have a family of my own to care for yet! So why do so many women feel that they have to do it all? That nothing will get done if they don’t do it. That if they take a moment for themselves, they’re being selfish or self-indulgent.

I am here to suggest another way of looking at self care for you super powered women. Instead of seeing it as ‘it’s all about me’ time, think of it as a necessary task that deserves time and space on your to-do list in order for you to better care for your family. Take a moment and think about that for a second. I know, it seems strange to think of ‘me time’ or self care time as caring for your loved ones, but it’s true. If you are completely exhausted, no energy, nothing left to give of yourself, what kind of ‘care’ could you possibly be providing for your family?

I have these women come into my office with all manner of concerns: anxiety, depression, chronic stress, low energy, fatigue you name it. I can guarantee you all of them have been giving and giving of themselves with absolutely no effort or time being put aside for their own self healing and care. They’re giving everything they have to their various jobs: Mom, working woman, maid, cook, chaufeur, professional hugger, bedtime storyteller, the list goes on!

Then I ask them what’s the quality of that interaction? Do you have the time and space to be patient with your kids when they are attempting to drive you insane? What’s your relationship with your husband/partner like? If this at all describes you, you know what the answers are already. You lose your temper easily, when you don’t mean to. You love your kids, but you are at the point where you do what you do for them begrudgingly. What relationship with my husband? I’m lucky if I see him, forget spending anything that resembles quality time with him.

This is where I talk to them about self care. If you start to see this as a very necessary part of your day, your family will benefit from you taking care of yourself as much as you will. So in the spirit of Mother’s Day, even though it has already passed I challenge you to take a little you time. This doesn’t have to be anything monumental, it can be a bubble bath alone with a good book and glass of wine, or sleeping in while Dad or older siblings take care of everything downstairs for a little while. Whatever it is, do something you enjoy and rejuvenates you. You will not only feel so much better yourself, but your family will feel the difference in the present and giving mother you can be when you giving from a full cup instead of attempting to dredge up something from a long empty well.

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

References:
CBC News: Technology & Science. (2007). Work stress leads to increased absenteeism, disability: StatsCan. Retreived May 27, 2017: http://www.cbc.ca/news/technology/work-stress-leads-to-increased-absenteeism-disability-statscan-1.636782

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Eating Well Doesn't Have to Be Complicated

11/8/2016

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Do you feel that in order to have a 'good diet' or 'eat well' that it requires a lot of sacrifice and hard work on your part? Well, I won't lie to you and tell you that it doesn't require any work, but I will tell you some simply changes you can make to increase your nutritious eating without becoming a gourmet chef!

Many of my patients will tell me something along these lines: "I eat pretty well most of the time, except for the weekends" or "I try to eat healthy, but I am so busy I just don't have time to cook". There are plenty of variations on that that I hear on a regular basis, but let's call them what they are, EXCUSES! Now believe me I get it, at different times in my own life I have been the queen of excuses for eating less than healthy. However if you continue to make excuses for yourself, instead of changes to your lifestyle, you won't like the outcome 10-20 years down the road.

I completely understand how important, small, manageable changes are to creating success! I see it all the time with my patients and the research also supports this approach. Therefore, I will only mention 3 small things you can do to make a big impact on your eating habits and your health.

Tip #1 Eat A Healthy Breakfast
Remember how many times you've heard it said that breakfast is the most important meal of the day? Well it really is. I have seen in my practice, and again the research supports it, when we eat a healthy breakfast we are more likely to feel full and satisfied, make better food choices throughout the day, and we start our metabolism and blood sugar levels off right. If you're the type of person who really likes to have a bowl of cereal with milk for breakfast or skip breakfast altogether just start by adding some protein or healthy fat into your meal. Some great choices are: eggs, avocado, cheese, yogurt, cottage cheese, nuts and seeds, nut butter, and lean meats. Smoothies are also a great way to pack in lots of nutrition, which are quick and easy to make as well as portable for the one the go individual!

Tip # 2 Prepare meals ahead of time
Have a meal or two prepared ahead of when you need it is a great way to avoid making poor food choices and eating take out food too often. There are lots of ways to do this. Utilize your slow cooker (or get one if you don't have one yet), there are so many recipes out there in books and online for making great slow cooked meals. Many you can even prep the night before then just dump in the pot before you leave in the morning for work, then you can come home to nice warm meal already prepared for you. Another strategy is to cook 1-2 meals that make lots of portions on the weekend. My current favourite is frittatas. I will make a batch or two on Saturday or Sunday afternoon and maybe another meal and there's breakfast/snacks for the week done. Often you can also make things and freeze them in anticipation of a day you don't feel like cooking, or don't have time to cook. Trust me, cooking is not my favourite activity to do, but by batch cooking I only need to 'cook' 2-3 times a week and I'm well set for eating well all week.

Tip #3 Source your food well
Where our food comes from and how it's prepared makes a big difference for our health. Unfortunately, the ways we changed farming and growing food in the last several decades has left us with food products that are severely depleted of nutrients. Whereas our grandparents and great grandparents were able to eat plenty of nutritious foods and get their daily vitamins and minerals without the help of supplements, and eating organic, we do. One step we can take is to buy organic when possible. I understand that many of us cannot afford to eat organic all the time, I don't buy 100% organic everything either. However, by using things like the Clean 15 and Dirty Dozen List put out by the Environmental Working Group each year we can eat organic when it really matters and significantly decrease our exposure to pesticides. This year's update of EWG's Shopper's Guide to Pesticides in Produce™ reports that USDA tests found a total 146 different pesticides on thousands of fruit and vegetable samples examined in 2014. Another great thing to do is source your food from farmer's markets or directly from farmers that you trust. You can often get good deals on buying bulk from the farmers and then you're buying local as well!

There you have it. Some very simple changes you can make to how you eat to improve the quality of your diet. Now I am not saying you have to even do this all at once, pick one and start with that. Then you can look at adding the others over time. If you never start, you'll never get the benefits, but if you try to change everything at once you'll feel overwhelmed and eventually you will drop everything.

Have questions about these tips or how to have better eating habits? Talk to me about it. I love helping people make gradual, positive changes that benefit their health and well being.

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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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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Health advice For The Whole Family

Self Care for Mom: The Gift that Keeps on Giving!

Eating Well Doesn't Have to Be Complicated

Are You In Sugar Overload?

STRESS!!!!!

Feeling a little SAD lately?

Sarah Connors

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