Do It Yourself Archives - Page 5 of 14 - Plattsville Natural Health Clinic

Ways to Increase your Water Intake

April 19, 2016 by elisha

Water is vital for so many different processes in the body, which would makes sense seen as how we are made of mostly water. When not adequately hydrated, one can experience such “side effects” as muscle cramps, headaches, low blood pressure, dizziness, constipation, poor concentration, etc. On average, an individual should consume 2 liters per day of water. This can be challenging for those on the go or with busy schedules. There are many great apps available to help individuals keep motivated to increase water intake, but in addition to those apps, this blog might have some tips and tricks to help you increase your water intake.

Start every day with a large glass of water.

When you very first wake up, have a bottle/glass of water waiting for you. When you go to sleep, you make be depriving yourself of water for 6-8 hours per night. By hydrating yourself when you first get up, you can help your body to bounce back from this deficit and come closer to reaching your daily water intake goal.

Have a glass of water before each meal.

For certain individuals with particular medical conditions, this may not be the best idea. However, for some this can provide a great way to increase your water intake and to help you feel fuller and decrease your portions at meal – time.

Following having a coffee, alcoholic beverage, or caffeinated tea, have a glass of water.

All of these beverages can dehydrate the body, so by consuming water with them, it is hoped that this would balance out the dehydrating effects of them.

Carry a reusable water bottle with you – at work and play.

Making water more readily available can help to encourage adequate water intake, and make water more readily available.

Have a drink of water every time you have a break or get up from your desk.

Having water at these various occasions and making a habit of it can help you get closer to your goal and help you to regain your concentration for the next bout of work that you have in store for the day.

When in doubt, set a reminder on your phone.

For some, a lot of these tactics do not work, and so, setting an alarm on your phone, computer, etc. to remind you to drink water ever hour or so can be a helpful tool to achieve adequate water intake.

What if you do not like water?

Of course not everyone is a big fan of water and may require some time to get used to the taste of it. If that is the case, some of the options below may help ease the process of switching to water for some.

Try adding fruits/vegetables to your water

Some water bottles have infusion baskets making this very easy, but otherwise you can simply cut up wedges of fruits such as strawberries, lemons, limes, oranges, or melons and add them to your water. You can even try adding such vegetables and items as cucumbers and mint leaves.

Drink herbal teas

Herbal teas can contribute to water intake as long as they are caffeine free. Such teas that could help increase your water intake include peppermint, chamomile, lemon, Echinacea, etc.

Drink coconut water

Coconut water can provide some individuals with a taste that they can tolerate as well as increase water intake.

Dilute your drinks with water

When all else fails, gradually adding more water to your already made drinks can provide a way to adjust to the taste of water in a tolerable way.

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!

Adrenal Support: Diet and Lifestyle Changes to Combat Stress

April 12, 2016 by elisha

The adrenal glands are located on-top of the kidneys, and are responsible for secretion of hormones related to stress (including cortisol). When stress is perceived in a positive way and is short-lasting, it can be beneficial. In fact, recent research has suggested that individuals who are stressed but have a positive association with that stress, are healthier than individuals who have no stress at all. When on the other end of the spectrum, where you may be overly stressed with a negative appraisal of it, your health could greatly suffer as a result. When stress is taken out of the context of moderation and not perceived well, many can run into problems. Stress that is long standing can cause stress hormones circulate for longer, causing destruction and harm to one’s body. This might look like increased blood pressure, increased weight or weight gain, increased blood sugar levels, depression, anxiety, chronic pain, indigestion, and the list goes on. Your diet and lifestyle can play a large role in how your organs manage this stress and how you manage stress on a mental – emotional level. These diet and lifestyle changes may include:

Dietary Changes

Consume lean protein with every meal
Avoid caffeine, alcohol, and high – sugar beverages such as Gatorade
Avoid processed sugars
Follow an anti-inflammatory diet
Consume adequate amounts of water
Eliminate sources of food sensitivities, or sources of inflammation, from the diet
Include a variety of fruits and vegetables in your diet – specifically peppers, dark-green leafy vegetables, oranges, guava and papaya.
Consume a breakfast that includes a carbohydrate combined with a protein

Many of these dietary factors are focused on balancing blood sugar levels, decreasing burden on organs for processing and digesting, decreasing stimulating foods which can trigger cortisol spikes and wear you out physically, decreasing sources of inflammation which can contribute to mental-emotional upset (i.e. depression, anxiety, stress).

Lifestyle Changes

Eat regularly timed meals
Practice mindful eating by taking time to eat and enjoy the food that is put in front of you, making sure to chew adequately
Manage your stress through various methods including:
- Journalling
- Meditation
- Yoga
- Reading
- Deep breathing
- Exercising
Adopt regular sleeping habits
Partake in regular exercise
Adopt a lifestyle of balance (work versus play)
Seek a health care provider to help you to combat the effects of stress i.e. Naturopathic Doctor, Counselor, Registered Massage Therapist, Medical Doctor, etc.

Many of these lifestyle factors help one to be able to manage stress effectively and the physical effects of stress. If you are in need of help to manage stress, support your adrenal glands, combat depression, combat anxiety, or to manage the effects of stress; please consider consulting myself or another health care provider. Do not suffer alone.

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.

Wake-Me-Up Oatmeal Recipe

April 5, 2016 by elisha

This recipe is great for those who are busy and do not have time to make a healthy breakfast in the morning.

Ingredients:

1 cup of steel cut oats
2/3 cup of chia seeds
¼ cup of maple syrup
2 tbsp of coconut oil
1 tsp of cinnamon
1 cup of raspberries
1 cup of blueberries
5 cups of water

Directions:

Combine all ingredients in crock pot the night prior.
Put crock pot on low and allow the oatmeal to cook over-night.
Wake up and the oatmeal will be ready. Mix and serve.

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.

Preventing and Treating Urinary Tract Infections

March 22, 2016 by elisha

Urinary tract infections (UTIs) can be quite difficult to tolerate and sometimes even to treat. By incorporating various lifestyle changes, one can decrease their chances of getting a urinary tract infection. By incorporating these various changes when you do have a urinary tract infection, one may also be able to better recover from a urinary tract infection. One of the main areas of focus for preventing a urinary tract infection revolves around decreasing exposure to contaminants or possible “infectious agents”. This is not a comprehensive list of how to completely approach a urinary tract infection, and so, if you are experiencing a UTI, please seek medical advice, such as that from a naturopathic doctor.

Lifestyles changes that can help prevent urinary tract infections:

Wipe from front to back – wiping from back to front can cause transmission of known UTI causing bacteria from anus to the urethra.
Avoid using harsh soaps to clean the urethral and vaginal area.
Ensure underwear is only worn for one day before washing.
Determine if you have allergies to soaps, clothing detergent, etc.; and avoid the irritating substance.
Consider sources of re-infection such as partners, sex toys, and underwear.
Make sure to wash sex toys thoroughly after every use.
Ensure fully emptying of bladder when urinating.
Urinate before and after sexual intercourse.
Ensure adequate hydration (i.e. Drink plenty of water).
Avoid perfumed toilet paper, soaps, etc.
Wear cotton underwear – this can help to better ventilate the urethral area and decrease chances of a UTI.

Diet changes that can help prevent urinary tract infections

Eat a diet rich in whole foods with little or no sugar or refined carbohydrates – Sugar and refined carbohydrates can feed certain bacteria and help them to thrive.
Avoid known food allergies/sensitivities. If you are curious if you have any, you can contact myself and book an appointment to better determine this.
Avoid caffeine and alcohol – these substances can dehydrate and make an individual more prone to UTIs.

What to avoid in order to prevent urinary tract infections:

Wearing thong underwear – similar to wiping from back to front, a thong can act as a “super highway” for bacteria.
Wearing underwear to bed.
Wearing panty-liners.
Holding urine in bladder for extended periods of time.

What to do if you have or suspect a urinary tract infection:

In the event of a urinary tract infection, it is important to follow the suggestions mentioned above in addition to the following:
Seek medical care – some urinary tract infections in certain individuals may require an antibiotic or further assessment.
Drink sugar – free cranberry juice – Cranberry can help to remove the bacteria from the ductal wall and help to eliminate the infection more quickly.
Drink plenty of water – drinking water can help to flush out the infection more quickly.
Watch for signs of fever or complications – a fever and back pain may be a sign that the urinary tract infection is getting worse. If this happens, do not delay in seeking emergent medical care.
Increase your parsley intake – parsley has some anti-bacterial properties that make it effective at fighting off and killing bacteria that cause urinary tract infections.
Increase your blueberry intake – similar to cranberries, blueberries have several properties in them that help to remove bacteria from the ductal wall and eliminate them from the body.

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.