Lifestyle Archives - Page 5 of 17 - Plattsville Natural Health Clinic

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.

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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!

Grounding or Earthing and How it can Help You

September 13, 2016 by elisha

Grounding or Earthing is a technique that has been practiced traditionally by many cultures, and some even practice it today without recognizing the therapeutic value it has to offer.

Grounding/Earthing

In terms of electricity, grounding involves the connection of an electrical conductor to the earth. As humans, we can hold charges and so, can be considered an electrical conductor as well. With that being said, grounding ourselves, i.e. placing our bodies in direct contact with the earth, can be beneficial. Some individuals choose to expose their whole bodies to the earth, but the benefits of earthing can be seen with just placing one’s bare feet in contact with the earth. Some organizations have made various mechanisms to connect blankets and the individual with the earth via cords etc., but for those less inclined to technology, walking barefoot on the earth is sufficient.

Benefits of Grounding/Earthing

Increases white blood cells (factors that improve immune system functioning)
Decreases inflammation
Decreases pain
Decreases blood clotting
Decreases cardiovascular risk
Normalizes sleep and circadian rhythm
Decreases stress
Decreases tension
Increases relaxation
Improves mood and sleep quality
Decreases blood sugar

How much is enough

The benefits of earthing can be seen in just as little as 30 minutes of barefoot walking. However, any time spent out in nature can be beneficial. For more information on what the health benefits of simply being in nature, please see my previous blog: https://www.plattsvilledoctor.ca/nature-cure-health-benefits-of-nature/

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.

References

http://www.scirp.org/journal/PaperInformation.aspx?paperID=58836

http://encompass.eku.edu/swps/2016/undergraduate/15/

http://online.liebertpub.com/doi/abs/10.1089/acm.2011.0820

https://www.researchgate.net/profile/James_Oschman/publication/274644091_The_effects_of_grounding_earthing_on_inflammation_the_immune_response_wound_healing_and_prevention_and_treatment_of_chronic_inflammatory_and_autoimmune_diseases/links/555b14d708ae6fd2d8286cd1.pdf

Healthy Back to School Lunches

September 6, 2016 by elisha

Going back to school can be a stressful time of year for parents and children. Making healthy lunches that are school approved can often add to that stress. This article will provide some healthy options for lunches, but one of the best things you can do for your child is give them a choice. Giving a choice does not mean giving them free range, but it does mean allowing them to choose between two options. Options help empower your child and increase the likelihood that they will eat healthy. For more ways to encourage your child to make healthy choices, please see my previous article “How to help picky eaters pick healthy options” https://www.plattsvilledoctor.ca/how-to-help-picky-eaters-pick-healthy-options/.

Healthy Back to School Lunches:

Salads – salads can include Greek salads, lettuce based salads, taco salads, bean salads, etc. Salads do not have to be boring and can include quite the variety.
Rice Crackers – rice crackers with tuna, salmon, egg salad, or hummus with cut veggies. This lunch includes not only a protein and carb, but more importantly the veggies.
Meat and Veg – a meat such as chicken drum sticks, meat loaf, hard boiled eggs, etc.; and cut veggies. Simple, but can be a quick option especially if there are left-overs in the refrigerator.
Pasta – brown rice pasta or zoodles (Zucchini noodles) can add a fun addition to lunch with a bit of variety compared to your classic sandwich.
Pizza – pizza does not have to be an “unhealthy” choice. Cut down on the cheese or leave it out entirely, make substitutions such as cauliflower for wheat dough, and add extra veggies onto the base. All of these can make your pizza a wiser choice for lunches.
Kabobs – for some parents, this may not be an appropriate option due to the mechanism to make the kabob. Making substitutions such as pretzel sticks can aid with this.
Fresh Rolls – fresh spring rolls are a portable lunch that can once again add a dip-able, portable lunch packed full of veggies.
Wraps – making wraps from lettuce can add a fun lunch with increased vegetables. Adding a protein source on top can increase the nutritional value of this lunch.

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Lifestyle Tips to Deal with GERD/ Heartburn

August 16, 2016 by elisha

Gastro esophageal reflux disorder (GERD) or acid reflux can be caused by multiple mechanisms. For some individuals, there is too much acid in the stomach, for others there is not enough. In some cases, an individual may be eating too much. Further, for some people, they can be eating a food that they are sensitive to – this can be determined with the help of a Naturopathic Doctor. Whatever the cause is for you, it can be quite uncomfortable. Some individuals might experience such symptoms as indigestion, burning throat, chest pain, chronic cough, difficulty with sleep and much more. Some lifestyle changes can help to address some of the discomfort and may even reverse the symptoms, but this is not always the case.

Have more frequent smaller meals

Having smaller meals can decrease the burden on our digestive tract when it comes to processing our food and creating stomach acid.

Do not lay down after eating

Laying down after eating can cause the acid to very easily ascend the esophagus leading to “heart burn” type feeling. By postponing laying down for several hours, this can help to prevent the discomfort. Therefore, it is also not beneficial to eat near bed time for this reason.

Chew gum after a meal or have a digestive tea

Both of these techniques can aid with the processing and digesting of food, thereby decreasing the burden on the system. In part, this is due to both moving acid down into the stomach. In addition, tea can help to relax the gastrointestional tract and increase peristalsis (movement) in the intestines. Examples of digestive teas include chamomile, peppermint, and ginger teas.

Slow down meals

In our society, we are always on the go and looking for convenience. This is where we have failed our bodies. We were not meant to be stressed and eating. Stress slows digestion and diverts blood away from the digestive tract, leading to more difficulties with processing food, resulting in indigestion. By taking time for your meal – for example smelling your food and chewing more – it may help your body to process your food more efficiently leading to less GERD or acid reflux.

Avoid tight clothing

This suggestion might sound strange, but tight clothing including belts can increase the amount of pressure in the abdominal area which can contribute to acid reflux. With this being said, it is important to consider the effect of excess weight around the stomach area and contribution it can have to increasing pressure in the abdomen. Losing weight is a touchy subject but is worth considering. If this applies to you, seek some medical input by contacting a health care provider such as myself.

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