Exercise Archives - Page 3 of 8 - Plattsville Natural Health Clinic

Health Benefits of Pet Ownership

October 11, 2016 by elisha

Some people choose to have pets for companionship and/or for work related purposes, while others choose to not have any at all. Many debate whether the stress of owning a pet is really worth all of the extra effort. The answer to this question is really dependent on the individual, but I will choose to focus on the potential positive outcomes that may come from owning a pet. Just because there are positive health benefits to owning a pet does not mean that just anyone should go out and get a dog/cat/fish/lizard/etc. Owning a pet requires commitment, patience, budgeting, and so much more. Also worth mentioning is that much of the research conferring that pets offer health benefits is based off of owning a cat or a dog. This does not mean that there are not any health benefits to owning fish, lizards, or other pets; but there may be different health benefits than those listed below. For example, there has been quite a bit of research behind fish tanks and how having one can actually decrease stress, promote relaxation and even decrease behavioural distress in children.

Owning a cat/dog can decrease:

Blood pressure by being in the same room as a pet or even just petting them
Cholesterol through even just petting your pet
Triglycerides
Feelings of loneliness
Risk of developing allergies in children by 33% but this is dependent on age and research is a bit mixed.
Stress
Depression
Risk of being or becoming obese (if you walk your dog and do not leave it to someone else)
Anxiety or behavioural distress in children
Doctor’s visits
Sick days

Owning a cat/dog can increase

Socialization
Chances for activity
Immune system strength
Recovery post – cardiovascular event
Empathy in children without siblings
Self – esteem in children without siblings
Participation in social and physical activities in children without siblings

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://www.cdc.gov/healthypets/health-benefits/

http://center4research.org/healthy-living-prevention/pets-and-health-the-impact-of-companion-animals/

http://www.animalplanet.com/pets/benefits-of-pets/

Boosting Your Immune System

September 20, 2016 by elisha

With the change in season, many people can become susceptible to colds and flus. With that being said, there are many things people can do to help boost their immune systems.

Stress Management

Being under a lot of stress can cause our immune systems to be more susceptible to bacteria and viruses. Stress can cause our bodies to be more focused on fueling ourselves with fight or flight response (ie responding to the stress) and less on protecting us from colds and flus, thus making us more susceptible. By managing stress before it wears our bodies down, we can keep bacteria and viruses at bay. Supplements or herbs that are called adaptogens may also be beneficial. Adaptogens help the body to modulate the fight or flight response and to recover from stress. To determine the right adaptogen for you or if they are necessary, consult a Naturopathic Doctor such as myself.

Vegetables and Fruits

Vegetables and fruits are full or antioxidants and nutrients that help to build and boost the immune system. By assuring the immune system has the right nutrients, it can help to keep the body strong and healthy. Ideally, having 3 servings of fruit per day and having 5 or more vegetables per day is what is recommended. Some individuals may require higher amounts of certain nutrients to be able to effectively mount an immune response to certain bacteria and viruses, and so may require supplementation for specific nutrients. Determining which nutrients need to be supplemented for is best determined with the help of a health care professional.

Tea

Having teas, such as green tea, on a regular basis can help to boost the immune system due to their antioxidant profile and their immune boosting qualities. Adding a bit of honey to your tea can also help to fight off any bacteria that might attempting to invade.

Exercise

Exercise can help to boost the immune system by increasing the speed at which white blood cells patrol the body and look for bacteria or viruses. Exercise can also be beneficial for the immune system by increasing the respiratory rate and thus increasing the chance that a lingering bacteria or virus will be cleared from the lungs.

Sleep

Getting a proper sleep can help you to better manage not only emotions and stress but also your immune system. Not getting a good night’s sleep can cause our bodies to be less able to produce T cells – an important immune system cell – and thus make us more susceptible to colds and flus.

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.

5 Ways to Practice Self-Care

June 21, 2016 by elisha

Today’s society is very go, go, go, and often, we leave ourselves to last due to the demands of life itself. This can leave us feeling burnt out, tired, drained, and overwhelmed. When we over burden ourselves and drive ourselves to the point of exhaustion, it can be difficult to bounce back. By practicing some “Self-care” every day, it can help to prevent this breaking point.

5 Ways to Practice Self-Care

Eat Well – your gut can be the gateway to overall health. By eating right, you can help your stress, mood, energy, sleep and overall health.
Exercise – exercise can be a great outlet for stress and aid with overall health. In addition, exercise can give you the energy you need to help meet your list of demands.
Ask for Help – Asking for help is not easy for a lot of people, but can make a big difference when you are feeling overwhelmed. Asking for help is not a sign of weakness. However, it does provide you with the potential for more support when you need it most. Asking for help may also include going to see a health care professional, such as myself a Naturopathic Doctor, to help you with stress, work-life balance, pain, mood, energy etc.
Pace Yourself – Many people rush to get things done saying that there is not enough hours in the day, there is too much to do, etc. If you constantly run in 5^th gear, you may find that you are worn out much quicker. Pacing yourself and accomplishing a set amount each day can provide space for you to recover. It is also important to forgive yourself for items you may not have accomplished because you took time for yourself (for example). Time for yourself is valuable recuperating time that is justified.
Leave Work at Work – For some families that run their own business, this is much easier said than done. What I mean by this is leave work-talk at work. Try not to bring the concerns of work home with you and leave it at the workplace. This can help decrease the burden that you may feel you carry when you get home and help separate work from home -life for those struggling to find a good work-life balance.

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.

6 Reasons Why Fish Oil is Beneficial for Health

May 24, 2016 by elisha

Fish Oil supplements are one of the main supplements you will find on the market today. Many people take them simply because “I know it is good for me”, but do not fully understand the benefits to their health. This article is meant to bring to light some of the research on the supplement, and some ins and outs that are important to know for choosing the right supplement. Of course, when in doubt, please consult a naturopathic doctor to determine what supplement would best help you with your specific health needs.

Ratios

If you are a patient of mine, you already know that I think ratios are important when it comes to fish oil. In short, children need more DHA as their brains are developing, and adults need more EPA to sustain it. As a result, the ratio of EPA to DHA needs to be 2:1 or higher depending on your particular health concerns. For example, if EPA is 200mg is a capsule, I would like to see DHA at 100mg or less. Some individuals may want to try to obtain omega 3s through vegan sources such as flax and hemp, but these sources tend to not be able to obtain the same ratio of EPA:DHA that fish oil can.

Sourcing

Ideally smaller fish sources, such as sardines, act as a better source for omega 3’s due to the lower mercury content in these fish. However, all supplements have to meet a standard in regards to mercury content, and so, if you are purchasing a high quality fish oil supplement made in Canada, they need to comply with this standard.

6 Health Benefits

Joint Health

One of the main uses of fish oil is for pain. Specifically, it can be beneficial for osteoarthritis, rheumatoid arthritis, gout, etc. Fish oil helps to lubricate your joints and decrease inflammation, both leading to decreased pain.

Heart Health

Fish oil can be quite beneficial for overall heart health by firstly improving the function of the heart muscle itself. In addition, fish oil may help to increase HDL (good) cholesterol, decrease triglycerides, decrease blood pressure, decrease atherosclerosis (i.e. plaque build-up), and prevent stroke.

Weight Management

Fish oil may help to improve weight by decreasing central adiposity when taking with exercise. It has also been shown to aid with conversion of muscle to lean muscle mass.

Mental Health

As mentioned above, EPA and DHA both have a role to play in brain development and health. In short, fish oil may be beneficial for the following conditions: depression, anxiety, schizophrenia, bipolar disorder, and dementia.

Skin Health

Fish oil can be beneficial for various skin conditions through its beneficial properties in addressing inflammation. That being said it may provide some relief to those suffering from acne, psoriasis, SLE, and eczema.

Reproductive Health

In general, fish oil can help women who are trying to conceive, have conceived, and women who are not conceiving. In regards to pregnancy, fish oil may help increase chances of conception. Fish oil can also help to decrease inflammation overall which may contribute to premenstrual tension issues such as cramping. In addition, fish oil may prove to be beneficial for men experiencing erectile dysfunction due to is beneficial properties in heart health – specifically related to blood pressure, cholesterol, and atherosclerosis.

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.