Do It Yourself

Naturopathic Tips for Travel

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P1010249Travelling abroad can take its toll on the body, and provide many opportunities for exposure to diverse bacteria and environments. As a result, it may be beneficial to prepare your body for the potential shock and harm that it could come into contact with. Some of these areas are important to focus on when planning for a trip. In addition, as always not everything recommended below is beneficial for everyone, so please contact your naturopathic doctor or health care provider to determine a plan that is best for you.

Prime Your Digestive System

With travelling to different countries, many are exposed to a variety of different foods and as I mentioned bacteria. If your digestive system is not prepared, this can leave you experiencing such symptoms as diarrhea or constipation. These symptoms could even be compounded by even worse scenarios including parasitic infections or bacterial infections. In order to prevent these symptoms and prepare for exposure to different items, several steps can be taken to boost your digestive immune system. Probiotics taken for about one month leading up to a trip can help with prevention of traveller’s diarrhea. In addition, such hydrotherapy techniques such as castor oil packs can help prime the digestive system by helping to produce more white blood cells to prevent infection.

Boost Your Immune System

By boosting your immune system prior to a trip, one can potentially prevent infections as well as fight infections more efficiently. Some ways that one can boost their immune system prior to a trip include taking a multi-vitamin, vitamin C, juicing, or even fasting prior to the trip. In addition, the probiotic that was mentioned above may also help to boost one’s immune system.

Ground Yourself

When flying, it can cause a negative impact on our body leaving us feeling a bit unbalanced. By grounding oneself following a flight, it may help individuals to better adjust and adapt to being back on the ground. There are many different ways that one can ground themselves, some of which may be easier to do than others. Grounding techniques can include laying on the ground as soon as possible for about 20 minutes, meditation, or washing your hands in running water. The last technique may seem unusual, but there is research suggesting that because water is connected to the earth, it can be a great way to ground yourself.

Reset Your Internal Clock

Travelling between time zones can take its toll and cause jet lag. For some, the adjustment can take as long as the trip itself, by which point you may have to endure the jetlag again. Ways to combat this include grounding techniques mentioned above, as well as melatonin. Melatonin is a natural component found in the body that regulates our sleep and wake cycles. In other words, melatonin can aid with sleep and thus help with the adjustment to new sleep times.

Preparing at Work and Home Before

Stress can result from the work that piles up at home and work while one is away. By making lists for when you get back, it can help regain focus on what needs to be accomplished after arriving home from a trip. Technology has also made it easier to prepare in such ways as automatic billing. This may cause more distress for some, and so it is important to prepare in a way that will most benefit you and decrease your stress burden.

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!

Keeping New Year’s Resolutions

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Man running in a gym on a treadmill concept for exercising, fitnIt is estimated that 80% of individuals make New Year’s resolutions, but as many realize, very few keep them. It is easy to make plans of being healthier and living healthier lives when we have the spark of motivation, but when we are faced with the 5am alarm clock going off to go to the gym, the snooze button can become a more viable option.

This blog is meant to give you tips and encouragement to help you through the rough points when you want to throw in the towel on those New Year’s resolutions. In addition, it is my hope that these tips would help make your efforts more successful. Because the number one new year’s resolution is weight loss, many of the examples I provide below will relate to that realm.

Make realistic resolutions.

One of the biggest barriers to overcome in my opinion is the barrier of preconceived expectations of ourselves. Regardless of what you have achieved in the past in regards to activity level and healthy eating habits, start out slow. If you are not exercising at all currently, do not expect to simply be exercising every day for one hour. For some individuals this works for them, but it is important to work your way into a schedule that works for you.

Prepare in advance for your resolutions/changes.

Many individuals struggle with keeping their resolutions, because life gets busy and old habits tend to be resorted to. If one prepares in advance, it is easier to avoid resorting back to these old habits.

Be forgiving of yourself. When you fall short, get back on track quickly and keep going.

Ultimately, New Year’s resolutions require habit changes. Habits can be very hard to change, and so, slip – ups are common and happen. Be kind to yourself and forgive yourself if you fall short. The changes you are making could be very new to you, and it is okay to fall short. I like to give the example of babies that are learning to walk. When a baby is learning to walk they often fall. You wouldn’t yell at a baby and be unforgiving towards them because they fell. You would applaud the 3 steps that they made regardless how small. Treat your successes as such and be quick to get back up and try again.

Be patient.

Change takes time and the results you want may not happen overnight. Be patient with this process. If you are finding you are reaching a plateau in results, it may be best to consult a health care provider such as a Naturopathic Doctor to see if there may be something more preventing progress.

Have a source of accountability.   

When we have someone or something that we make ourselves accountable to, this can help with success. Many times, individuals want to please others and if this acts as motivation, use it! Sources of accountability can include different apps, friends, family, or even your Naturopathic Doctor; especially if you are doing weigh in’s or measurements.

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 226-232-7665 and book your appointment today!

Surviving Exam Season

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Grunge image of a stressed overworked man studyingExam time is a stressful and challenging time regardless of what educational institute you are in. As a result, healthy lifestyle and eating habits often “go down the drain”. Over the many exam periods I have had to endure, I have developed tips and tricks to help me stay “above water” when it came to my health and my needs. In addition to studying, it is my hope that developing these healthy habits will help you not only ace your exams, but survive the exam season.

Prepare healthy snacks in advance

Having snacks already made such as cut up vegetables and fruit will help you to avoid the temptation of going for “easy” snack food such as chips, candy, pastries, etc.

Prepare meals in advance

Similar to the point above, cooking meals in advance helps to avoid the temptation to eat out and grab that big mac as opposed to a salad. Often, I cook my meals on weekends in preparation for the week. This way, I know I have a quick and healthier choice to rely on.

Green tea

Green tea has a constituent in it called “theanine”. Theanine helps you to be able to focus without the jittery feeling that coffee can often give. As a result, green tea is great for those long study sessions.

Chamomile Tea (or a relaxing tea) before bed

Not only will this help you to sleep better, but it is also a therapeutic action that helps prepare your mind and body for bed. Which leads to my next point. . .

Sleep

Sleep is important not only for your health but also for your memory prior to exams. Research has shown that getting the 8 hours of sleep before an exam is more beneficial than “pulling an all-nighter”. So do your body and you a favor and sleep.

It is okay to take breaks

Giving yourself permission to take breaks is important. It helps change the way you are thinking and allows your brain to function better and be more productive.

Exercise

Exercise has many health benefits including helping our brains to function effectively, improving energy, and improving mood, all of which are important during exam time. As little as 20 minutes per day has shown to be enough to experience health benefits from exercise. Even if you go for a short walking around your residence or block for a break would be enough to help you refocus and gain a different perspective on your studying.

Deep breathing prior to exams

Finally, breathing is important. Deep breathing prior to exams can help calm you and focus you on what needs to be accomplished. With this in mind, remember to keep things in perspective by asking yourself, is this really a big deal? What would happen if I did fail (realistically)? Often putting things into perspective helps us when we are facing these challenging times.

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!

Forgiveness and Health

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ForgivenessMental 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.

  1. 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.
  2. Confront the person who has done you wrong and express forgiveness. Please note that this may not be safe or wise in all situations.
  3. Write down “I forgive _______” on a piece of paper.
  4. Do something kind for the person who hurt you.
  5. Speak out loud “I forgive myself. I am not mistakes”, or “I forgive _____. They are not their mistakes.”
  6. Pray for help to forgive.
  7. 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