Quick Tips

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!

Calming Down from a Panic/Anxious State

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Grunge image of a stressed overworked man studyingPanic and anxiety can be challenging to live with and cope with, especially during acute episodes. Because of the nature of these different states, different individuals respond to different techniques to cope or manage these situations. This blog will provide some different techniques that may help some individuals to calm down from an acute panic/anxiety episode. That being said, this blog is not meant to replace any medical advice you may have been given by your health care provider, so please make sure to consult your health care provider before attempting these at home. In fact, some of these techniques could actually make someone feel worse, so please once again do not attempt any of these without seeking medical advice. Also, if you have a pre-existing condition that makes you susceptible to these types of acute states, please consult professional medical advice, whether it is a naturopathic doctor, counsellor, family doctor, psychologist, etc., to better prepare an emergency plan to best fit your needs.

Ways to Calm Down

  1. Get out of the situation – This suggestion is not always possible, but if it is and can be done safely, attempt to get out of the situation you are in. This may not be best for everyone though, especially for individuals who are in the process of working through their anxiety. Being in an uncomfortable situation may be necessary for healing in their particular case.
  2. Pray – Prayer can divert one’s focus from the problem to a solution, which can be helpful in these types of episodes.
  3. Deep Breathing – For some, focusing on their breath during an acute attack can make the situation worse. However, for some individuals, it helps them to re-center and re-gather themselves.
  4. Exercise – Even a short walk can help get your focus off of the situation at hand. In addition, exercise changes the activity in our brains and can actually help some to enter a relaxed state.
  5. Literally get up and change seats, attempting to look at the situation from a different angle – When we get up and change our position, it changes the activity in our brains and allows us to literally see things from another perspective. In some situations, this may be enough to help us to re-gather and re-focus.
  6. Drink a Calming Tea – Making a calming tea like chamomile can help us to physically reset to a calmer state.
  7. Laugh – This last suggestion is easier said than done. However, laughing can help change the atmosphere that we have created or entered from tension to joy. This might involve reading some jokes online or watching a funny movie. Whatever it is, attempt to surround yourself with joy and laughter.

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.

Sleep Hygiene: How to get a better night’s sleep

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Feeling Calm And Comfortable.What is Sleep Hygiene?

Sleep hygiene refers to good sleep habits. Just like you might have good oral hygiene practices (i.e. brushing your teeth or flossing), you can also have good or bad sleep habits that contribute to the quality of your sleep. Though there are sleep medications that can aid sleep in the short term, adopting good sleep hygiene practices can help in the long term with sleeping difficulties.

Why is sleep important?

Sleep can have several health benefits that include, but are not limited to:

  • Clearing the brain of toxins
  • Restoring the body physically
  • Processing information and memorizing
  • Regulating mood
  • Strengthening the immune system

What is “Good” Sleep Hygiene?

The following is a list of tips and tricks to develop a better sleep hygiene and routine around sleep. It may be challenging for individuals to adopt all of these sleep habits, but even a couple can make a difference.

  1. Routine – Go to bed the same time every day and get up at the same time every day (including weekends and days off).
  2. When you are tired, go to sleep – It is better to only go to bed when you are tired rather than lying awake for an extended period of time.
  3. Avoid caffeine, alcohol and tobacco – If you are going to have coffee, best to consume it in the morning and not into the evening. If you are going to have tobacco or alcohol, it is best to avoid it 4-6 hours before going to bed.
  4. The bed is for sleeping and sex – Avoid using the bed for watching television, eating, working, etc.
  5. Avoid taking naps during the day – This will make sure you feel tired when you do go to bed.
  6. Develop a sleep ritual – This might involve having a calming tea, breathing exercises, or relaxing stretches before bed. This will look different for everyone.
  7. Do not watch the clock – Watching the clock when you are trying to sleep can reinforce negative thoughts regarding sleep.
  8. Use a sleep diary – Sleep diaries allow you to track progress and know how well or not so well you actually sleep. They also allow you to notice patterns that could be adjusted. They can also be a helpful tool for your health care provider when discussing where treatment needs to go if you still struggle with sleep.
  9. Exercise – Exercise is a good lifestyle habit to develop, but should be avoided at night. Exercise is best done in the morning or early afternoon.
  10. Regular healthy eating – Having a heavy meal too close to bed can disrupt sleep. Therefore, avoiding heavy meals before bed can be beneficial.
  11. Make the bedroom a sleep healthy environment – Making the bedroom as dark as possible and quiet as possible sets the stage for good sleep.
  12. Keep your daily routines the same – If you have a disrupted sleep, try to keep the activities you planned the same as it can reinforce the sleep disturbance.
  13. Avoid Screens – It is important to avoid screens when you are trying to fall asleep. The lights from a TV screen, computer screen, or cell phone can be stimulating and keep you awake as opposed to helping you fall asleep.

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.