Exercise

Naturopathic Approaches for Stress

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Grunge image of a stressed overworked man studyingStress is a very common “condition” to experience that can often lead to a variety of different health conditions, both physical and mental in nature. However, there are treatments that can help, that can be provided through your naturopathic doctor. A naturopathic doctor can use the following therapies to achieve therapeutic benefits in stress: Traditional Chinese Medicine and Acupuncture, Botanical Medicine, Nutrition, Diet and Lifestyle, Hydrotherapy, Homeopathy, and Physical Medicine.

Ultimately, the goal of treatment will be to treat the root cause of the stress. Though your naturopathic doctor cannot provide you with money, vacations, etc., they can help you to better cope with your stress. Some individuals may also have a root cause to their stress that could be easily addressed by a naturopathic doctor’s approach to treating the root cause of disease (e.g. if you are stressed because you are in pain all of the time). Thus, the approach to each individual will be different based on the root cause of your stress. As a result, the following list offers examples as to what goals might be developed for a treatment plan for an individual:

  • Correct for deficiencies
  • Reduce stress or Improve stress management
  • Improve coping mechanisms
  • Improve mood
  • Alter lifestyle and diet to increase mood and reduce stress
  • Improve gut microbiology and digestion

How can Traditional Chinese Medicine (TCM) help?

TCM views the body differently than western medicine. TCM theory suggests that when there is an imbalance in the body system, disease manifests. Each “organ” is associated with an emotion: Heart with joy and is the center of one’s personality, liver with anger, spleen with worry, lungs with grief, and kidneys with fear. As one can see, all of these organs could play a part in stress, and so, individual cases are taken, and the root cause is determined. Once a specific diagnosis is made, a treatment plan is created, and may involve using acupuncture, herbal formulas, diet, or lifestyle, all with the purpose of bringing the body back into a state of balance.

Specifically regarding acupuncture, acupuncture has been shown in some studies to be beneficial for Post – Traumatic Stress Disorder (PTSD) in helping to decrease the symptoms associated with it, for up to 3 months following treatment (http://journals.lww.com/jonmd/Abstract/2007/06000/Acupuncture_for_Posttraumatic_Stress_Disorder__A.7.aspx). Some would even argue that acupuncture specifically can be a relaxing experience, and thus help with stress.

How can Botanical Medicine help?

Botanical formulas have similar effects to medications, often without the side effects, however this is not true for all herbs and plants. Specific herbs or plants will be selected based on their properties and combined based on the specific individual’s presentation and symptoms associated with their stress. For example, one person may need help with sleep, where as one may need help with low mood, both in combination with needing help with coping with their stress. Some beneficial properties that some useful herbs may have include: nervine, anti – depressant effect, sedative and adaptogenic.

Specifically in research, one such example of a botanical that might be used for stress is Rhodiola. In the research, Rhodiola has been used to help individuals in stressful situations to function more effectively. In one particular study, students took Rhodiola prior to being examined, and found that concentration was better, and physical and mental fatigue was much less (http://www.sciencedirect.com/science/article/pii/S0944711300800781).

How can Nutrition and Diet help?

Stress can be severely impacted by one’s diet. In addition, the many ill health effects that can be caused by stress can be caused by poor diet, if not aggravated by it. For example, depression can be aggravated or caused by various nutritional deficiencies. Based on your individual needs, a naturopathic doctor will help you to improve your diet in order to help treat any root causes of stress, as well as prevent ill health effects.

In addition, stress can often cause changes in one’s eating habits, e.g. eating more or less in general, eating more processed foods, etc. This can further aggravate stress and increase it overall (http://www.sciencedirect.com/science/article/pii/S0193953X14000768). A naturopathic doctor can help you to develop a diet that best suits your individual needs, including developing strategies to motivate you to eat a proper diet. In addition, they can correct for any nutritional deficiencies that may be aggravating your stress and overall health.

How can Hydrotherapy help?

Hydrotherapy involves alternating hot and cold water applications to achieve the following goals: promote detoxification and relaxation, increase circulation, improve immune system functioning, promote digestion, and decrease pain. Based on all of the following actions, hydrotherapy could be beneficial for stress based on the different root causes. For example, if an individual is stressed because they are in pain, hydrotherapy may be beneficial by helping to decrease the individual’s pain. An example of this can be seen in studies for hydrotherapy during labour. The hydrotherapy treatments caused a decrease in pain and anxiety, as well as caused an increase in relaxation (http://brn.sagepub.com/content/early/2010/03/29/1099800410361535.abstract).

Hydrotherapy can be performed via a number of methods: constitutional hydrotherapy, sauna, peat bath, Epsom salt baths, or alternating hot and cold showers. These therapies may not be available at every naturopathic doctor’s clinic, but if you are interested in these therapies, they can be performed by myself, Elisha Cook, at the Robert Schad Naturopathic Clinic (416-498-9763).

How can Homeopathy help?

Homeopathy is an energy medicine that involves finite doses of a substance that are diluted in water, which amount to a higher therapeutic dose overall. In this form of medicine, individualized remedies are chosen based on the individual’s specific symptoms and presentation. Each person requires a different remedy based on their unique presentation. Homeopathy does not interact with any medications, making it quite useful especially if you are taking other medications.

Homeopathy is challenging to study in research, but research does exist. In one particular study, homeopathy was used for various psychiatry conditions including anxiety, stress, fibromyalgia, chronic fatigue syndrome, and depression. In the study, the results were not as beneficial for stress or anxiety in general, but proved to be effective for fibromyalgia and chronic fatigue syndrome (which can often cause individuals to become stressed) (http://europepmc.org/abstract/MED/21733480).

How can Physical Medicine help?

Physical medicine involves a number of different potential therapies. These therapies might include massage, naturopathic manipulation, ultrasound, laser therapy, electroacupuncture, or Gua Sha. The general effect of these therapies includes relaxation, increased circulation, decreased pain, and decreased inflammation. Similar to what was mentioned above, stress may be decreased or alleviated based on these potential effects.

Research has shown that patients undergoing cancer treatment may benefit from massage therapy by helping them to experience less stress as well as having decrease stress hormone circulating (http://link.springer.com/article/10.1007/s00737-009-0143-9).

How can Lifestyle changes help?

Various lifestyle factors can play a role in stress. By improving sleep, exercise, scheduling, and coping mechanisms, it is possible that some individuals may have reduced stress, and stressful experiences in general. In addition, the way that an individual thinks can influence stress significantly. By addressing negative thought patterns, poor sleep patterns, lack of exercise, or coping mechanisms, one may have decreased stressful experiences overall. Naturopathic doctors are trained to help individuals through lifestyle counselling, and can use methods use as motivational interviewing or cognitive behavioural therapy to do so.

Research has demonstrated that sleep can have a significant impact on one’s stress response. For example, individuals who had better sleep, were less likely to experience stress (http://psycnet.apa.org/journals/hea/26/3/288/).

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, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

Stretches for the Office Worker/ Student

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For this week’s blog, I chatted with Katelyn Butler Birmingham about different stretches that one can do if they work at a desk all day. These stretches are great for those who are students, work on a computer a lot, or work at a desk for extended periods of time.

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, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

Metaphors from the Fishing World: Lessons on Life and Health from the River

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fishingAs some of you know, my husband and I are avid fishermen. We will often walk through rivers around the area we live or spend our holidays exploring new rivers, all in an attempt to catch “the big one” and just spend time in nature. Not only is the activity enjoyable and therapeutic, but being in nature helps to press the “reset” button for the following week. From the many adventures we have had, I have had time to reflect on life lessons that can be taught from the river.

It’s not the size of the fish, but the fight in the fish.

Many times when I have had a fish on, I would swear that the fish on the end of the line is much bigger than what it actually is, all because of the fight that it gives me. I think of this as encouragement. Your situation may be difficult. You might think you are weak or small, but you can fight. Keep on fighting when the odds are against you, because you never know when that fighting might help you get off of that hook!

Fake it ‘til you make it.

Recently, my husband taught me how to fly fish. It is challenging, but the rewards are worth it. There are many different tactics that you can do that you could not really do with your standard rod and reel. One of these tactics involves using flies. With your line, you are able to make you bait lightly land on the water and allow it to drift down river, giving the impression that your bait is a bug that fell into the water. These different tactics make me think of the phrase “Fake it ‘til you make it”, which makes me think back to many of the blogs I have written about emotions, depression and the control you do have over your circumstances. You do not have to let your circumstances control you. You can choose to be happy, and if you have to fake it for a while, well then so be it. Fake it until you make it.

Unforeseen Rocks

We do not walk in cloudy rivers too often, but when we do, it can be challenging if you do not know the river well. You may not know where the deep pockets are, or where the stones or rocks are placed. Sometimes you can trip, and if you do not correct for that stumble, you could fall in. How many times in your life have you not seen the rocks or deep pockets ahead, and completely fallen in? How did you respond? Did you give up and stay in the river, or did you get back up and keep walking? Or did you even walk the river in the first place because you couldn’t see where you were going? Did you not bother to take the risk?

The one that got away

You cannot have a blog about fishing without discussion of “the one that got away”. And so ensues one of my tales of the one that got away. My husband and I were fishing one of our favorite fishing places (sorry chaps a fisherman never tells), and I have a 2-3 pike my line that was giving me a good fight. Remarkably, he jumped out of the water (which looked amazing) and spit the hook. He got away. I had a choice (and so do you!). I could have called it quits, and packed it in for the day, or I could have kept fishing. Well, I kept fishing. My next cast happened to be what landed my biggest catch yet (the picture for this blog happens to be that fish). I landed a 20 inch small mouth bass (that is huge ladies and gentlemen)! If I would have gave up after the one that got away, I would have never caught my biggest “trophy”.

Sometimes the Best Catches are on Cloudy Days

Sometimes the greatest catches are caught on those cloudy days. I recall when I was younger and I would go Salmon fishing with my dad, that he always liked going on those cloudy days, and sure enough, we always did better on those days for some reason. Sometimes the lessons we learn and the biggest rewards can be gained in those “cloudy” moments in our lives, when things are not so good, and we are struggling. You will make it through, and you will be stronger for it.

Biting off more than you can chew

When my husband and I will go fishing for perch, we often have a problem with them swallowing the hook much farther down than we would like. This often causes aggravation for us, and, unfortunately, discomfort for the fish. Frankly, the fish bit off a bit more than he/she could chew, and has to deal with the consequences of those actions. Such is life.

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, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

Stress and Weight: The Connection between Stress and Unsuccessful Weight Loss

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Girl - Weight LossSome do not realize that their mind impacts their physical body, but in all reality it does. Take a moment and think about having to make a presentation in front of a crowd. Do you ever get “butterflies in your stomach”, start to sweat, or feel your heart beating fast? It is most likely because you are getting nervous or anxious. This is a prime example that our thoughts can impact our physical body. With this in mind, it is possible for our mental stress to have an impact on our ability to lose weight.

Historically, stress was a way that we survived. Our bodies dealt with stress for shorter periods of time, and most of the time it was more physical than mental. For example, stress was being chased down by a tiger. From this perspective, the stress caused a release of cortisol (stress hormone) which helped you to run faster, think clearer, breathe better, and ultimately survive.

Now, we are not running from tigers, we are dealing with piles of paperwork, financial issues, stress at home and stress at work. We are not physically dealing with our stress, yet our bodies continue to release the same hormones that would help us to run faster, think clearer, and breathe easier. On top of this, we are not getting the health benefits of the exercise of dealing with the stress of today (unless your paperwork begins to chase you around, then maybe). Because our bodies are dealing with stress for much longer, our health is negatively impacted because of the wear and tear these hormones being released for so long can have on our bodies. Prolonged stress slows the body’s capacity to heal, degrades organs, suppresses the immune system, increases blood pressure, increases appetite, and can cause muscle wasting.

So how does stress halt weight loss. From a physical perspective, cortisol, the stress hormone, causes many changes in the body when it is released. From a short term perspective, it causes our heart rate and blood sugars to increase in order to have the energy needed to handle the physical stress. This can cause not only an accumulation of fat in our bodies, but also other negative impact such as those listed above. From a mental – emotional perspective, stress can cause us to feel depressed, not get outside, lack motivation; all of which can contribute to weight gain.

Because of the large role stress can have on weight and overall health, one of the main things that I tend to focus on with any patient who comes in wanting to lose weight, is stress management. Once you eliminate stress and its impact on you, you may have a easier time losing weight, and also may feel better overall.

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, please book an appointment with Elisha Cook at the RSNC today and let me help you achieve your health goals.