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).
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:
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.
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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On average, 10-12 pounds are lost immediately after delivery and another 5 pounds is lost a week after. The rest of the weight that is normally gained during pregnancy will gradually fall off over the post-partum months. However, the issue is when women gain a little (or a lot of) extra weight—I’ve seen women gain upwards of 60 lbs, which is well beyond the expected gain! Getting back on track is possible to do in a way that is not too stressful for you or for your baby. In general, a safe weight-loss goal beginning 6 weeks after birth is to lose 1 pound per week, which should generally be achievable with a good diet and moderate exercise. Things to consider when striving for healthy weight loss: Breastfeeding · Breastfeeding is a helpful tool because your body’s fat stores will be used for making breast milk. So not only do you get all important bonding time with baby through breastfeeding, but those calories are being used to nourish him/her. Nutrition · Good nutrition is important for continued reproductive health, adequate breast milk production for those breastfeeding, emotional wellness, regaining strength and energy, and so many other things. · Many cultures feed the mother nourishing foods to rebuild her blood and impart strength and energy. From a Traditional Chinese Medicine perspective, cold foods are avoided and warm, simple soups and stews are prepared that contain grains such as rice and barley, small amounts of meat, and root vegetables. Chicken and eggs are also commonly given foods. · Nutrient dense foods are best, like a yogurt smoothie with fresh fruits or vegetables gives you protein, minerals and vitamins. · Protein: needs aren’t increased from pregnancy to lactation, in fact they may be slightly less. Nevertheless, be sure to eat high-quality protein foods, including beans, legumes, tofu, nuts and seeds, and lean meat. · Carbohydrates: complex carbohydrates found in whole grains are best, such as: whole wheat, brown rice, millet, buckwheat, barley, oats, and quinoa, among others. · Vitamins and minerals: several servings of fruits and vegetables daily, along with nuts and seeds, whole grains and some dairy products should provide ample nutrients for you and baby. Although whole food nutrients are best, if you’re really busy and just cannot eat as well, a supplement like a good multivitamin can be helpful. · Fats: Healthy fats are important for maintaining breast milk and for your baby’s growing brain. Nuts and seeds, avocados, fish, and olive oil all contain healthy fats. If you use a fish oil product, using one that is higher in DHA while your baby is under 2 years is beneficial because they need more DHA than EPA for brain growth and development. Flaxseed oil (1-2 tbsp daily) and evening primrose oil (1500-2000 mg daily) can also be used as supplemental sources of essential fatty acids. Butter can be eaten in moderation, and always choose butter over margarine. · Water: not only will drinking plenty of water help with breast milk supply, it also prevents fatigue, depression and constipation. Ten 8-ounce glasses of water each day is recommended while breastfeeding. Keeping water in easy to reach places and packing a water bottle in the diaper bag can be helpful ways to remind you to get your water intake. Note about dieting/ severe caloric restriction: the postpartum period is not the time to be worrying excessively about counting calories and losing large amounts of weight. The safest and easiest way to lose the extra pregnancy weight is to establish a healthy diet that maximizes nutrients and minimizes empty carbs, unnecessary fats and sugars (eg. chips, pastries, desserts.) Don’t Compare Yourself to Others · We all are guilty of comparing ourselves to other women. However, worrying that you aren’t losing your weight after birth as fast as the woman next door is not going to be helpful. Stress causes the release of stress hormones like cortisol, and too much cortisol will hinder any weight loss efforts you might try. Seek Professional Help · The best time to talk to your ND, midwife, or OB/GYN is before birth. Your regular check up is a time to check in on your weight gain to make sure it’s within the recommended range. You can still talk to your health care provider after baby is born about your weight loss goals. Everyone is unique and has different rates of metabolism. They will be able to let you know if you have gained more weight than recommended during pregnancy and help monitor you as you work towards healthy weight loss. Ask for Help · Feeling overwhelmed trying to care for a new baby and yourself? Don’t be afraid to ask for support. Ask your Mom if she can help you make a few freezer meals that you can thaw and heat up on another day. Ask a friend if they’ll watch the baby while you make some healthy snacks. You don’t have to do everything on your own. Note: Specific treatment suggestions are best discussed with your Naturopathic Doctor as each person is unique! References: Romm, A. (2002) Natural Health after Birth. Healing Arts Press. Pitchford. P. (2002) Healing with Whole Foods: Asian Traditions and Modern Nutrition. (3rd Ed.) North Atlantic Books. What Is Eczema? The skin is an important organ of elimination, communication and protection. The body is trying to tell us that something is wrong when we see symptoms like eczema. Eczema and other skin issues have become a very common problem, usually affecting children and babies. The typical presentation of eczema is a scaly, red and itchy rash that appears on the creases of the elbows, back of the knees, behind the ears, on hands and on the face. This results from chronic inflammation that manifests in the skin, which is termed atopic dermatitis. Atopic conditions occur due to an imbalance in the immune system, which has caused it to become hypersensitive and thus prone to developing other hypersensitive reactions, such as asthma. What Causes Eczema? There are many contributing factors to the development of eczema. These include: - Environmental trigger(s): chemical irritants, soaps, lotions, and laundry detergent can all contribute to skin irritation - Food sensitivities: food allergens (eg. peanuts or diary), and chemicals, additives, or oils in processed foods can cause the rash to worsen - Stress: Stress can also undermine the whole system, and contribute to the development of skin issues. Keeping a stress free environment as much as possible, can be very helpful - Improper Elimination: when the organs of elimination (liver, skin, bowels, or urinary system) are overtaxed or underperforming toxins can remain in the body and contribute to skin problems. - Antibiotics: Overuse or improper use can severely disrupt the normal flora of the body. This is a risk factor for skin issues, especially in young children. How Is Eczema Treated? The conventional treatment for eczema is corticosteroid cream, combined with rounds of antibiotics if the skin is severely compromised and there is concern of infection. While this may be necessary in extreme cases, it also has side effects of thinning the skin and steroid resistance, among others. From a natural medicine perspective there are a number of things that can be done to help treat and prevent eczema. - Eliminate allergens from the diet. Some of the most common ones are wheat, dairy, soy, eggs and corn. - Decrease stress. Stress produces a hormone called cortisol, which can actually make skin conditions worse. Exercise, meditation and spending time doing things you enjoy can help decrease stress. - Minimize exposure to environmental triggers. Try using chemical free skin products and laundry detergent. Many products are labeled ‘for sensitive skin’. - Improve immune function. There are many things that can be done to help optimize the immune system. Eating a balanced diet of whole foods, including sources of omega 3s and fermented foods for probiotics, can minimize flare-ups. - Maximize routes of elimination. Ensuring that the liver, skin, bowels and urinary system are functioning optimally can keep toxin levels to a minimum and help keep the skin in better condition. Good detoxification foods include the dark leafy greens and spices like turmeric. Itch Relief The itch caused by eczema can be the worst part of eczema. Many children will itch their skin until it is raw, blistered and bleeding to get relief. Some helpful strategies for dealing with the itch include: - Homeopathic Remedies: Certain homeopathic remedies can be very helpful with minimizing the itch. Since each case is somewhat different, it is important to get a proper assessment from a trained practitioner. - Topical creams: natural topical creams that are free of chemicals can be helpful for minimizing itch. - Cool compress: placing a cold cloth over the affected skin can often provide temporary relief if an oatmeal bath cannot be taken at the time. Watching a child suffer from eczema can be a very stressful experience for a parent. If your child is suffering from eczema or you suspect they are, it is best to take them to a Naturopathic Doctor who can perform a proper assessment and form a treatment plan that will address your child’s needs. Always speak to your health care provider before beginning any new medications or supplements. References: 1. Stoppler, MC. (2012). Eczema. Reviewed by Schiel Jr., WC. MedicineNet. http://www.onhealth.com/eczema/article.htm. 2. Romm, A. 2003. Naturally Healthy Babies and Children: A Commonsense Guide to Herbal Remedies, Nutrition, and Health. Celestial Arts. 3. Skowron, JM. 2009. Fundamentals of Naturopathic Pediatrics. CCNM Press. Print. Baby Blues and Postpartum Depression For a new Mother, emotional fluctuations, like going from joy to crying in a matter of a minute can be completely normal. Your body has just undergone a tremendous change, giving birth to the equivalent of a football or watermelon. Due to all the changes and adjustments still occurring, some emotional rollercoaster moments are to be expected. However, it’s also important to recognize when it might be something more, which you need some help to deal with. Baby Blues The ‘Baby Blues’ are usually defined as periods of weepiness, anxiety, and irritability that generally occur between 3 and 10 days after birth, and last several hours to several days. Studies indicate 30-80% of all women will experience baby blues. The best treatment is to express your feelings, ask for more support, get plenty of rest, especially when the baby rests, eat well, and drink plenty of fluids. Postpartum Depression Postpartum Depression (PPD) is thought to affect between 4 and 28 percent of all mothers. PPD can occur anytime in the first year postpartum, and sometimes extend beyond this time. Symptoms include: irritability, guilt, hopelessness, despair, insomnia, difficulty concentrating, confusion, inability to cope, thoughts of hurting oneself or baby, loss of normal interests, and a number of other symptoms. What distinguishes PPD from baby blues is the duration, severity, and complexity of symptoms. Feeling some of these feelings doesn’t mean you have PPD, but if the symptoms are severe, you have many, or they are persistent, then speak with your health care provider. Studies have shown even talking with a therapist can lead to significant improvement (O’Hara et al. 2000). Interestingly, breastfeeding may play a protective role as it’s been shown that mothers who breastfeed may be significantly less likely to develop PPD (Abou-Saleh et al. 1998). What you eat can also make a difference. The importance of proper nutrition cannot be underestimated, especially the need for essential fatty acids, protein, B vitamins, zinc, and iron. Significant blood loss during birth can also lead to anemia, which can predispose to depression. Low blood sugar and fatigue can also contribute, so ensuring enough caloric intake and enough rest can be helpful. If you think you or someone you know is suffering from PPD, talk to your health care provider. The sooner help is sought, the better the chances are for a positive outcome. References: 1. Abou-Saleh, MT et al. “Hormonal aspects of postpartum depression” Psychoneuroendocrinology. (1998 July); 23(5):465-75. 2. O’Hara, MW et al. “Effect of interpersonal psychotherapy for postpartum depression.” Arc Gen Psychiatry. (2000 November); 57(11):1039-45. 3. Romm, A. 2002. Natural Health after Birth: The Complete Guide to Postpartum Wellness. Healing Arts Press. 5 Things That Could Help Improve Your Sleep 1. Sleep in a dark room - When going to sleep at night make sure the drapes are drawn, the computer is off or out of the room, and any other possible sources of light are blocked out. Your brain responds to darkness by producing more of the 'sleep time hormone' melatonin, so if there is too much light you may not be producing enough melatonin to send you off to a good night sleep. 2. Keep a regular bedtime and wake up time - Going to bed and waking up at the same time each day helps to support your circadian rhythms, which is the natural rhythm your body develops that runs all your physiologically processes in a given day. Having a consist sleep time will allow your body to know when to prep for sleep so you get better sleep easier. 3. Decrease the Stimulants - Anything that contains caffeine (coffee, black tea, most soft drinks, etc.) can contribute to sleep problems. Stimulants have the effect of increasing our sympathetic response, also called the fight or flight response. The body needs to be in parasympathetic mode in order to rest. Consuming less or cutting out stimulants can be very helpful with getting more sleep.
4. Herbal Teas
- A nice soothing cup of tea before bed can make getting to sleep that much easier. There are many ‘sleepy time’ type teas on the market at the grocery store, health food store or local tea shop. One common tea is chamomile, which is very soothing for the nervous system, among other properties. Consider consulting a health care practitioner, such as a Naturopath, for herbal suggestions that will best suit your needs. 5. Acupuncture - Acupuncture has been used for all kinds of conditions for thousands of years as part of Traditional Chinese Medicine. Insomnia, or difficulty sleeping, can be very effectively addressed through Acupuncture. A preliminary report in 2004 found that in patients with anxiety, acupuncture increased nighttime melatonin production and total sleep time. The patients who received acupuncture fell asleep faster, woke less during the night, and were less stressed. The researchers concluded that, “Acupuncture treatment may be of value for some categories of anxious patients with insomnia.” Note: This does not represent an exhaustive list of possibilities for dealing with insomnia. If you suffer from insomnia and require more information, contact your Naturopathic Doctor to find out how they can help you with your health care needs. References: 1. Spence, DW. et al. (2004). Acupuncture increases nocturnal melatonin secretion and reduces insomnia and anxiety: a preliminary report. J Neuropsychiatry Clin Neurosci. Winter;16(1):19-28. 2. Nutrition and Healthy Eating. http://www.mayoclinic.com/health/caffeine/AN01211. Copyright Oct. 1, 2011. |
Sarah Connors
I am a Naturopathic Doctor and Doula providing care in the Kitchener-Waterloo area. I have a passion for helping people with their health issues and improving the birth experience for Moms, and their babies. I also have a life long love affair with soccer, curling, and the alto saxophone. Archives
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