elisha, Author at Plattsville Natural Health Clinic

Presenting . . . Dr. Elisha Cook Naturopathic Doctor (ND)

November 17, 2015 by elisha

It is official, I am a licensed Naturopathic Doctor! Thank you to everyone who gave me encouraging words, kind thoughts, and prayers while I was preparing for and waiting for my license. So now you must be wondering . . . where does she go from here. Well, this blog will provide you with all of the juicy gossip, or at least the details of where I will be practicing.

As of December 1, 2015, I will be practicing at Meyers Chiropractic in Woodstock Ontario. I have been a patient of this clinic since my teen years, and am truly blessed to be joining this amazing health team. The clinic provides chiropractic care and massage therapy, in addition to the naturopathic services I will be providing. To learn more about the clinic, please see the following link: http://www.meyerschiropractic.com/

To be sure of the services you are getting, and to make sure it is something you are interested in, I will be offering a FREE meet and greet session where I basically explain what naturopathic medicine is and how I can help you. This outlines the basis of the therapies that way no one is blind-sided and there is a clear understanding between patient and practitioner. You can book your free session by emailing me personally or contacting me through the contact portion of this website and we will schedule your free 15 minute meet and greet.

If you are interested in booking an initial intake, you can call 519-537-7058 to book in for any date following December 1, 2015. You can view the available hours through the contact portion of my website. Initial intakes consist of a 90 minute session where I take a history, complete relevant physical exams, and give a treatment plan. Depending on your particular health concern, a secondary visit or visits may be required. If you have any further questions please do not hesitate to contact me. I am looking forward to helping you and your family achieve your health goals!

Forgiveness and Health

November 11, 2015November 10, 2015 by elisha

Mental health is a huge area of concern and public interest in recent decades. In particular, there has been much research into the effect our attitudes can have on our health. Forgiveness is one of those attitudes that can greatly affect our health in the moment and later on in life. This does not only include forgiveness of others but also includes forgiveness of ourselves. I would challenge you to explore your own thoughts and see if there are any areas of your life where you notice patterns of un-forgiveness. I do recognize that this is not an easy or comfortable process, but I challenge you to consider it and if you feel led to act to remedy the un-forgiveness, then do so for the benefit of your health.

Signs of Un-forgiveness

These may be some useful questions to ask yourself when reflecting on a particularly harmful situation or event that has transpired against you. For more information on un-forgiveness please see the source below from which this questionnaire was retrieved.

When you think of that person, does your heart leap up with love and joy for him?
Do you desire to have fellowship with them or do you try to avoid them?
Do you have no blame or condemnation of them or for them?
Do you say or feel in your heart: “I forgive them, but I don’t have to like them”?
Do you still make up speeches of what you are going to say to them, or what you should have said to them?
Do you still think that they should hurt or should pay for what they have done to you?
Do you still think of ways to get even with them?
Do you sometimes think hard thoughts and have to repent, only to think those hard thoughts again and have to repent, over and over?
Do you have strong emotional reactions when you think of or see the person who hurt you?
Can you sincerely pray for this person and bless them, sincerely desiring to see them blessed?
Can you, and do you honestly rejoice when good things happen for the person who wounded you?

Source: http://www.thhmi.org/Transformation_and_Sanctification/Symptoms_of_Unforgiveness/

Health Benefits of Forgiveness

Decreased stress
Improved mood
Positive attitude
Improved conflict management
Improved sleep quality
Decreased heart rate
Decreased pain
Improved overall health
Improved life satisfaction

Practical Ways to Incorporate Forgiveness

It is important to understand that a lot of these exercises will not work if there is not a direct intention behind them. If these are done just for the sake of doing them, it is similar to not having done them at all. It is important to be mindful and have a direct intention to forgive and be well when practicing these exercises. In addition, a lot of these exercises are not easy and they can even hurt when you do them. Embrace the discomfort, but remember to work within what is safe for you. If it is not wise to confront someone about the hurt, for example, do not do so. I also encourage individuals that sometimes you have to “fake it until you make it”. What I mean by this is that in some cases you try to forgive someone, but deep down inside you know you can’t. It may then be helpful to start speaking that you forgive them until you feel you are ready to forgive. It may also be important to seek more help on this issue from a spiritual leader, counsellor, psychologist, etc.

Forgive quickly. When someone wrongs you, as hard as it might be, attempt to forgive quickly. This will prevent any bitterness, anger, or negative thoughts from setting in.
Confront the person who has done you wrong and express forgiveness. Please note that this may not be safe or wise in all situations.
Write down “I forgive _______” on a piece of paper.
Do something kind for the person who hurt you.
Speak out loud “I forgive myself. I am not mistakes”, or “I forgive _____. They are not their mistakes.”
Pray for help to forgive.
Consider the perspective of the other individual and attempt to empathize with them. Literally getting up and switching to a different seat may be helpful.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, contact Elisha Cook via the contact portion of this website.

Source:

http://www.tandfonline.com/doi/abs/10.3109/09638280903166360?journalCode=idre20

http://pss.sagepub.com/content/12/2/117.short

http://link.springer.com/article/10.1007/s10865-005-3665-2

Calming Down from a Panic/Anxious State

November 3, 2015 by elisha

Panic and anxiety can be challenging to live with and cope with, especially during acute episodes. Because of the nature of these different states, different individuals respond to different techniques to cope or manage these situations. This blog will provide some different techniques that may help some individuals to calm down from an acute panic/anxiety episode. That being said, this blog is not meant to replace any medical advice you may have been given by your health care provider, so please make sure to consult your health care provider before attempting these at home. In fact, some of these techniques could actually make someone feel worse, so please once again do not attempt any of these without seeking medical advice. Also, if you have a pre-existing condition that makes you susceptible to these types of acute states, please consult professional medical advice, whether it is a naturopathic doctor, counsellor, family doctor, psychologist, etc., to better prepare an emergency plan to best fit your needs.

Ways to Calm Down

Get out of the situation – This suggestion is not always possible, but if it is and can be done safely, attempt to get out of the situation you are in. This may not be best for everyone though, especially for individuals who are in the process of working through their anxiety. Being in an uncomfortable situation may be necessary for healing in their particular case.
Pray – Prayer can divert one’s focus from the problem to a solution, which can be helpful in these types of episodes.
Deep Breathing – For some, focusing on their breath during an acute attack can make the situation worse. However, for some individuals, it helps them to re-center and re-gather themselves.
Exercise – Even a short walk can help get your focus off of the situation at hand. In addition, exercise changes the activity in our brains and can actually help some to enter a relaxed state.
Literally get up and change seats, attempting to look at the situation from a different angle – When we get up and change our position, it changes the activity in our brains and allows us to literally see things from another perspective. In some situations, this may be enough to help us to re-gather and re-focus.
Drink a Calming Tea – Making a calming tea like chamomile can help us to physically reset to a calmer state.
Laugh – This last suggestion is easier said than done. However, laughing can help change the atmosphere that we have created or entered from tension to joy. This might involve reading some jokes online or watching a funny movie. Whatever it is, attempt to surround yourself with joy and laughter.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Sleep Hygiene: How to get a better night’s sleep

October 27, 2015 by elisha

What is Sleep Hygiene?

Sleep hygiene refers to good sleep habits. Just like you might have good oral hygiene practices (i.e. brushing your teeth or flossing), you can also have good or bad sleep habits that contribute to the quality of your sleep. Though there are sleep medications that can aid sleep in the short term, adopting good sleep hygiene practices can help in the long term with sleeping difficulties.

Why is sleep important?

Sleep can have several health benefits that include, but are not limited to:

Clearing the brain of toxins
Restoring the body physically
Processing information and memorizing
Regulating mood
Strengthening the immune system

What is “Good” Sleep Hygiene?

The following is a list of tips and tricks to develop a better sleep hygiene and routine around sleep. It may be challenging for individuals to adopt all of these sleep habits, but even a couple can make a difference.

Routine – Go to bed the same time every day and get up at the same time every day (including weekends and days off).
When you are tired, go to sleep – It is better to only go to bed when you are tired rather than lying awake for an extended period of time.
Avoid caffeine, alcohol and tobacco – If you are going to have coffee, best to consume it in the morning and not into the evening. If you are going to have tobacco or alcohol, it is best to avoid it 4-6 hours before going to bed.
The bed is for sleeping and sex – Avoid using the bed for watching television, eating, working, etc.
Avoid taking naps during the day – This will make sure you feel tired when you do go to bed.
Develop a sleep ritual – This might involve having a calming tea, breathing exercises, or relaxing stretches before bed. This will look different for everyone.
Do not watch the clock – Watching the clock when you are trying to sleep can reinforce negative thoughts regarding sleep.
Use a sleep diary – Sleep diaries allow you to track progress and know how well or not so well you actually sleep. They also allow you to notice patterns that could be adjusted. They can also be a helpful tool for your health care provider when discussing where treatment needs to go if you still struggle with sleep.
Exercise – Exercise is a good lifestyle habit to develop, but should be avoided at night. Exercise is best done in the morning or early afternoon.
Regular healthy eating – Having a heavy meal too close to bed can disrupt sleep. Therefore, avoiding heavy meals before bed can be beneficial.
Make the bedroom a sleep healthy environment – Making the bedroom as dark as possible and quiet as possible sets the stage for good sleep.
Keep your daily routines the same – If you have a disrupted sleep, try to keep the activities you planned the same as it can reinforce the sleep disturbance.
Avoid Screens – It is important to avoid screens when you are trying to fall asleep. The lights from a TV screen, computer screen, or cell phone can be stimulating and keep you awake as opposed to helping you fall asleep.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.