Anxiety

Health Benefits of Walking

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Man running in a gym on a treadmill concept for exercising, fitnWalking has a vast array of health benefits that extend beyond the norm of exercise on its own. It can offer time for companionship if you are walking with someone, a time for distressing, or even time in nature. All of these on their own have their own merits and only increase the effectiveness of walking as a therapy. For this particular article, I am going to focus on three particular areas where walking has been shown time and time again to be quite beneficial: Mental Health, Heart Health, and Weight Management.

Mental Health

Walking can provide some relief for those experiencing various mental health concerns including anxiety, stress, and depression. Walking can provide an opportunity to get outside, to breathe in fresh air, and to debrief from the stress of the day. Specifically, in the area of depression, walking has been shown to improve self – esteem and depression overall; and those who do walk outside on a regular basis are less likely to report depression or symptoms of depression.

Heart Health

The heart is a vital organ that is impacted by so many different parameters including cholesterol, blood pressure, blood sugar, weight, etc. Each of these areas can be improved through walking and thus decrease the risk of heart disease. Studies on walking have suggested that it can increase HDL (good) cholesterol, decrease body weight, improve insulin sensitivity, decrease blood pressure, and decrease LDL (bad) cholesterol. Overall, as mentioned above, this translates into decreased risk of heart related disease and heart related death. The results were seen with walking more than 1 mile per day, walking more than 10,000 steps per day,

Overall Weight

Any discussion on walking is incomplete without discussion the health benefit of weight loss as a result of walking. Walking at least 30 minutes for 4-5 times per week can aid weight loss. In addition, research has shown that brisk walking is just as effective as high intensity jogging for weight loss. Walking may even be superior to jogging due to decreased potential injuries related to exercising.

Have you benefited 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 Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!

References:

http://jama.jamanetwork.com/article.aspx?articleid=393937

http://www.annalsofepidemiology.org/article/1047-2797(94)90072-8/abstract

http://storre.stir.ac.uk/bitstream/1893/4767/1/sys_rev_depression_and_walking_for%20STORRE.pdf

http://www.jclinepi.com/article/S0895-4356(06)00256-3/abstract

http://care.diabetesjournals.org/content/18/6/775.short

http://atvb.ahajournals.org/content/33/5/1085.short

 

 

Grieving: How to Cope and Make it Through

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Depression - Narrative photoLoss can be a hard thing for many people. It does not simply mean a death, but can extend itself to a loss in a role that you played, a loss in a job, a loss of a piece of your identity. Regardless of how you identify loss, it can be difficult to cope with, adjust to, and move through. Grieving is the process by which we work through that loss. We are all different and process a loss differently. This is normal and okay. It is okay to be angry, sad, etc. What is important, is that you give yourself the space to feel those emotions, acknowledge them, and sit with them.

Get Support

During this time, it is also important to seek support. Many people find it challenging knowing what to do when someone experiences a loss. Often they may acknowledge the loss and express sympathy. Not knowing what will best suit you, many draw back and wait (of course this is not true for everyone or every situation). Thus it is important to ask for support and help when you need it. This is not a sign of weakness, but rather a sign of being human.

Take Care of Yourself

Taking care of yourself is vital during this time, though it may be challenging. Important considerations include eating healthy, making sure to eat or not eat too much, getting an adequate amount of sleep, drinking enough water, and exercising. All of these can help not only to boost mood, but can help to protect your body from getting colds or flues, which may be more likely. Attempting to follow regular routines may be beneficial during this time depending on the loss that you incurred. In this case, if regular routines are more harmful, it may be beneficial to get professional advice on strategies that would best help you during this difficult time. Taking care of yourself includes forgiving yourself. It is important to forgive yourself for any last words or actions (whether unspoken/undone or not) that may have happened, or past events that may have happened. Events cannot be changed, but what we can do is appreciate the experience that happened, learn from it, and let go of the negativity that we may carry with it.

Seek Professional Help when Needed

Finally, it is important to see extra help when needed. If you feel that the loss is too much to handle please see counselling or extra help. If you begin to think “life is not worth living” or thoughts similar to this reach out. There is help and there is hope. The Canadian Mental Health Association is available 24 hours to receive any calls! In addition, the following resources may be helpful and provide other things to consider when grieving:

https://www.cmha.ca/mental_health/grieving/

http://www.helpguide.org/articles/grief-loss/coping-with-grief-and-loss.htm

Have you benefited 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 Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!

Laugh Out Loud: Health Benefits of Laughing

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Any blog on laughter would be incomplete without the repeating the phrase “laughter is the best medicine”. This statement actually does have some truth to it – both short term and long term. Laughter and laughing is defined as the noise made when one expresses amusement at something. This expression of amusement can impact not only mental health, but physical health as well. The short term benefits of laughter include the following:

  • Muscle relaxation (that can last up to 45 minutes)
  • Improved circulation (benefitting organ function)
  • Increased oxygen consumption (which may aid with conditions of the lung)
  • Decreased anxiety during an anticipatory period (e.g. Before an exam)
  • Lightened mood

The long – term benefits of laughter include:

  • Decreased blood pressure overall
  • Decreased production of the stress hormone cortisol
  • Improved immune function through increased production of natural killer cells, antibodies, interferon, and T cells (can kill tumor cells, bacteria, and viruses).
  • Increased pain tolerance due to increased production of endorphins
  • Improved mood and decreased depression
  • Improved coping in stressful situations

How much laughter will help? 

The research varies in how much laughter is necessary to achieve results. Some research has shown that 10 minutes of laughing can cause 2 hours of pain free sleep. However, other research studies have shown that it was following an hour and a half comedy that benefits were achieved. The ultimate answer is that there is not a definitive amount of time of laughing that will aid with overall health. Keeping a light heart and laughing when possible is what seems to be the best advice that can be given with the research at hand.

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 Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!

References:

http://www.hindawi.com/journals/ecam/2008/904752/abs/

http://psycnet.apa.org/psycinfo/2001-01085-003

http://www.cfp.ca/content/55/10/965.short#sec-2

https://www.researchgate.net/profile/Rod_Martin/publication/254080902_Is_Laughter_the_Best_Medicine_Humor_Laughter_and_Physical_Health/links/5460f5530cf295b56163825f.pdf

http://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=1008&context=nurs_fac_pub

http://users.skynet.be/bs939021/artikels/humor%20laughter%20physical%20health.pdf

http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456

Health Benefits of Peppermint

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With the holidays comes all of the tasty treats that often include candy canes and peppermint. However, as you may know, peppermint is not just a tasty accessory for all of the holiday baking. It can have some beneficial properties that can improve overall health. For instance, from a botanical medicine perspective, there are several ways that peppermint may be used. Often, I will prescribe it in tea form where an individual will be using the leaf. This herb can also be used as an essential oil and tincture. Each of these forms have different characteristics in themselves that may make them more useful for different situations than the other form. For example, if someone is has an infection in their lungs, breathing in an essential oil may be more effective than drinking a peppermint tea. Regardless, all forms are valid and carry beneficial properties for various conditions.

Main Actions

In botanical medicine, one of the main areas that we explore with her are a plant’s main actions. This aids in discovery of a plant’s whole potential. In regards to peppermint, it is a unique herb in the sense that it has many actions that can affect many different organ systems, from the liver to the lung.

  • Spasmolytic – relieves spasms
  • Carminative – helps with digestion
  • Cholagogue – aids with liver functioning
  • Anti-emetic – relieves nausea
  • Anti-microbial – kills bacteria
  • Mild Sedative – helps to put you to sleep
  • Diaphoretic – helps you to produce a fever and fight off infections
  • Analgesic – relieves pain

These main actions of peppermint can help us to determine what this herb could potentially help us with. The main indications for peppermint might include digestion, pain, sleep, and infections. However, the research surrounding this herb may reveal more around the benefits of this herb. Research has shown that peppermint in its various states, may help with the following conditions:

  • Irritable Bowel Syndrome – abdominal pain, abdominal distention, flatulence, cramping, and gastric emptying all improved
  • Non – ulcer dyspepsia
  • Post – operative nausea
  • Daytime sleepiness
  • Congestion
  • Wheezing in asthma
  • Tension – both mentally and within the muscles.

The information above in no way reflects the full potential of this herb or a comprehensive review of the research. However it does provide you with an idea of the potential of this herb to benefit one’s health. There are some cautions that individuals should be aware of though. For example, peppermint can cause an increase in GERD and acid reflux symptoms. Also, certain genetic syndromes disable an individual from effectively processing peppermint, making it potentially harmful for some. Finally, peppermint can inhibit iron absorption, and so, it should not be consume before or with meals. As always, I should mention that peppermint is not for everyone, and so, please contact your health care provider to determine if you should be consuming peppermint as part of your health plan.

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 Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!