Anxiety

Naturopathic Approaches to Anxiety

by

Grunge image of a stressed overworked man studyingAnxiety can be quite debilitating for those who suffer from it. Though it is called a mental health condition, it can impact more than just your mental-emotional state, but your physical state as well. The percent of individuals who suffer from anxiety equates to approximately 12%, and 25% of Canadians will have experienced an anxiety disorder at least once in their life.

Naturopathic Medicine can help. Those who suffer from anxiety do not have to suffer alone. A Naturopathic Doctor can use many different therapies to aid with anxiety including:

  • Traditional Asian Medicine and Acupuncture
  • Botanical Medicine
  • Nutrition, Diet and Lifestyle
  • Hydrotherapy
  • Homeopathy
  • Physical Medicine

Ultimately, the goal of treatment will be to treat the root cause of disease. This will be different for each individual based on the cause of anxiety for that specific individual, eg nutrient deficiency vs. work-life balance. 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
  • Alter diet to decrease inflammation in the gut and thus inflammation in the brain
  • Alter lifestyle to
  • Improve gut microbiology and digestion

How can Traditional Asian Medicine (TAM) help?

TAM views the body differently than western medicine. TAM 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, and kidneys with fear. As one can see, all of these organs could play a part in anxiety, and so, individual cases are taken, and the root cause is determined. For some, anxiety can peak from fear of new situations, for others, maybe there is worry for the future, anger at the past, etc. 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 anxiety and decreasing anxiousness. After 5 treatments of acupuncture, 87% of participants reported reduced anxiety. The following link offers the study: http://europepmc.org/abstract/med/10758845

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 for anxiety. For example, one person may need help with sleep, where as one may need help with stress, in addition to needing some aid for relaxation and calming. Some beneficial properties that some useful herbs may have include: anxiolytic, nervine, sedative and adaptogenic.

There are several plants that have more research behind them in regards to their use in anxiety, but other plants exist that are effective as well. One of the most widely researched herbs for anxiety is Passion Flower. Passion flower is a plant that helps directly with GABA, which if out of balance, can cause anxiety. By regulating GABA, we can better manage and cope with anxiety and situations that can trigger it. When studied, passion flower was just as effective as some prescription anti – anxiety medications, without the side effects of the medications. The following link outlines this study: http://onlinelibrary.wiley.com/doi/10.1046/j.1365-2710.2001.00367.x/abstract;jsessionid=54269DE911C22557B84A56494B3073CE.f04t02?userIsAuthenticated=false&deniedAccessCustomisedMessage=

How can Nutrition and Diet help?

Anxiety can be aggravated or caused by various nutritional deficiencies. Therefore, it may be necessary to correct for these deficiencies in order to treat the root cause of the anxiety. In addition, various changes to one’s diet can help to decrease anxiety and decrease inflammation (and thereby decrease inflammation in the body, which may contribute to the anxiety). Based on your specific case, several classes of action may be recommended for you, and thus foods or supplements recommended. These actions might include: anti-oxidant, nervine, calming, carminative, or anti – inflammatory.

Research has shown that not only are certain nutrient deficiencies such as magnesium and b vitamins potentially causative factors for anxiety, but specific dietary patterns can be associated with anxiety. For example, diets higher in processed foods may be more associated with anxiety than those that are not. References for these two research articles are provided below.

http://online.liebertpub.com/doi/abs/10.1089/152460900318623

http://ajp.psychiatryonline.org/doi/pdf/10.1176/appi.ajp.2009.09060881

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 anxiety based on different root causes. For example, if an individual is feeling anxious due to poor health or stress, hydrotherapy can help different organ systems to function optimally and help the individual to relax.

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 some can be performed at home. Very little evidence has surfaced for the efficacy of hydrotherapy to treat anxiety or how it benefits. Much of the research spans into the area of labour and prenatal care. One report suggested that hydrotherapy can be quite useful for anxiety and beneficial, but it was unclear as to how this effect was obtained (http://search.proquest.com/openview/cae635685aabc2e80cdfb049f2d42c5b/1?pq-origsite=gscholar).

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.

In recent studies, homeopathy was shown to improve anxiety in 50% of the participants. Though homeopathy may have lower response rates according to this study, it may be an effective treatment for some who have run out of options, are on many medications, or respond well to homeopathy (http://europepmc.org/abstract/med/8997804).

How can Physical Medicine help?

Physical medicine involves a number of different potential therapies. These therapies might include  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, anxiety may be reduced through a relaxations effect or stress reduction effect from these therapies.

How can Lifestyle changes help?

Various lifestyle factors can play a role in anxiety. By improving sleep, exercise, scheduling, and stress management, it is possible that some individuals may have reduced anxiety or panic episodes. In some cases of anxiety, it can be created from lack of boundaries or feeling overwhelmed with work-loads and dead-lines. By addressing negative thought patterns, poor sleep patterns, lack of exercise, stress management, and work – life balance, one may experience a reduction in anxiety. Naturopathic doctors are trained to help individuals through lifestyle counselling, and can use methods such as motivational interviewing or cognitive behavioural therapy to do so.

Incorporating more exercise in the forms of strength training, yoga, and aerobic exercise may help to reduce anxiety and help individuals to gain a better management on stress (http://web.b.ebscohost.com/abstract?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=0002838X&AN=49094436&h=fddfgdKgS39I1V04PDapVEVH%2ft6x2g2YMEHa1y4Rt7n2sA%2f1OptEYVfzj0opf1f83CfxW6abWLcDDx4bbPu6ww%3d%3d&crl=c&resultNs=AdminWebAuth&resultLocal=ErrCrlNotAuth&crlhashurl=login.aspx%3fdirect%3dtrue%26profile%3dehost%26scope%3dsite%26authtype%3dcrawler%26jrnl%3d0002838X%26AN%3d49094436).

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!

 

Adrenal Support: Diet and Lifestyle Changes to Combat Stress

by

Grunge image of a stressed overworked man studyingThe adrenal glands are located on-top of the kidneys, and are responsible for secretion of hormones related to stress (including cortisol). When stress is perceived in a positive way and is short-lasting, it can be beneficial. In fact, recent research has suggested that individuals who are stressed but have a positive association with that stress, are healthier than individuals who have no stress at all. When on the other end of the spectrum, where you may be overly stressed with a negative appraisal of it, your health could greatly suffer as a result. When stress is taken out of the context of moderation and not perceived well, many can run into problems. Stress that is long standing can cause stress hormones circulate for longer, causing destruction and harm to one’s body. This might look like increased blood pressure, increased weight or weight gain, increased blood sugar levels, depression, anxiety, chronic pain, indigestion, and the list goes on. Your diet and lifestyle can play a large role in how your organs manage this stress and how you manage stress on a mental – emotional level. These diet and lifestyle changes may include:

Dietary Changes  

  • Consume lean protein with every meal
  • Avoid caffeine, alcohol, and high – sugar beverages such as Gatorade
  • Avoid processed sugars
  • Follow an anti-inflammatory diet
  • Consume adequate amounts of water
  • Eliminate sources of food sensitivities, or sources of inflammation, from the diet
  • Include a variety of fruits and vegetables in your diet – specifically peppers, dark-green leafy vegetables, oranges, guava and papaya.
  • Consume a breakfast that includes a carbohydrate combined with a protein

Many of these dietary factors are focused on balancing blood sugar levels, decreasing burden on organs for processing and digesting, decreasing stimulating foods which can trigger cortisol spikes and wear you out physically, decreasing sources of inflammation which can contribute to mental-emotional upset (i.e. depression, anxiety, stress).

Lifestyle Changes  

  • Eat regularly timed meals
  • Practice mindful eating by taking time to eat and enjoy the food that is put in front of you, making sure to chew adequately
  • Manage your stress through various methods including:
    • Journalling
    • Meditation
    • Yoga
    • Reading
    • Deep breathing
    • Exercising
  • Adopt regular sleeping habits
  • Partake in regular exercise
  • Adopt a lifestyle of balance (work versus play)
  • Seek a health care provider to help you to combat the effects of stress i.e. Naturopathic Doctor, Counselor, Registered Massage Therapist, Medical Doctor, etc.

Many of these lifestyle factors help one to be able to manage stress effectively and the physical effects of stress. If you are in need of help to manage stress, support your adrenal glands, combat depression, combat anxiety, or to manage the effects of stress; please consider consulting myself or another health care provider. Do not suffer alone.

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!

Health Benefits of Walking

by

Man running in a gym on a treadmill concept for exercising, fitnWalking has a vast array of health benefits that extend beyond the norm of exercise on its own. It can offer time for companionship if you are walking with someone, a time for distressing, or even time in nature. All of these on their own have their own merits and only increase the effectiveness of walking as a therapy. For this particular article, I am going to focus on three particular areas where walking has been shown time and time again to be quite beneficial: Mental Health, Heart Health, and Weight Management.

Mental Health

Walking can provide some relief for those experiencing various mental health concerns including anxiety, stress, and depression. Walking can provide an opportunity to get outside, to breathe in fresh air, and to debrief from the stress of the day. Specifically, in the area of depression, walking has been shown to improve self – esteem and depression overall; and those who do walk outside on a regular basis are less likely to report depression or symptoms of depression.

Heart Health

The heart is a vital organ that is impacted by so many different parameters including cholesterol, blood pressure, blood sugar, weight, etc. Each of these areas can be improved through walking and thus decrease the risk of heart disease. Studies on walking have suggested that it can increase HDL (good) cholesterol, decrease body weight, improve insulin sensitivity, decrease blood pressure, and decrease LDL (bad) cholesterol. Overall, as mentioned above, this translates into decreased risk of heart related disease and heart related death. The results were seen with walking more than 1 mile per day, walking more than 10,000 steps per day,

Overall Weight

Any discussion on walking is incomplete without discussion the health benefit of weight loss as a result of walking. Walking at least 30 minutes for 4-5 times per week can aid weight loss. In addition, research has shown that brisk walking is just as effective as high intensity jogging for weight loss. Walking may even be superior to jogging due to decreased potential injuries related to exercising.

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://jama.jamanetwork.com/article.aspx?articleid=393937

http://www.annalsofepidemiology.org/article/1047-2797(94)90072-8/abstract

http://storre.stir.ac.uk/bitstream/1893/4767/1/sys_rev_depression_and_walking_for%20STORRE.pdf

http://www.jclinepi.com/article/S0895-4356(06)00256-3/abstract

http://care.diabetesjournals.org/content/18/6/775.short

http://atvb.ahajournals.org/content/33/5/1085.short

 

 

Grieving: How to Cope and Make it Through

by

Depression - Narrative photoLoss can be a hard thing for many people. It does not simply mean a death, but can extend itself to a loss in a role that you played, a loss in a job, a loss of a piece of your identity. Regardless of how you identify loss, it can be difficult to cope with, adjust to, and move through. Grieving is the process by which we work through that loss. We are all different and process a loss differently. This is normal and okay. It is okay to be angry, sad, etc. What is important, is that you give yourself the space to feel those emotions, acknowledge them, and sit with them.

Get Support

During this time, it is also important to seek support. Many people find it challenging knowing what to do when someone experiences a loss. Often they may acknowledge the loss and express sympathy. Not knowing what will best suit you, many draw back and wait (of course this is not true for everyone or every situation). Thus it is important to ask for support and help when you need it. This is not a sign of weakness, but rather a sign of being human.

Take Care of Yourself

Taking care of yourself is vital during this time, though it may be challenging. Important considerations include eating healthy, making sure to eat or not eat too much, getting an adequate amount of sleep, drinking enough water, and exercising. All of these can help not only to boost mood, but can help to protect your body from getting colds or flues, which may be more likely. Attempting to follow regular routines may be beneficial during this time depending on the loss that you incurred. In this case, if regular routines are more harmful, it may be beneficial to get professional advice on strategies that would best help you during this difficult time. Taking care of yourself includes forgiving yourself. It is important to forgive yourself for any last words or actions (whether unspoken/undone or not) that may have happened, or past events that may have happened. Events cannot be changed, but what we can do is appreciate the experience that happened, learn from it, and let go of the negativity that we may carry with it.

Seek Professional Help when Needed

Finally, it is important to see extra help when needed. If you feel that the loss is too much to handle please see counselling or extra help. If you begin to think “life is not worth living” or thoughts similar to this reach out. There is help and there is hope. The Canadian Mental Health Association is available 24 hours to receive any calls! In addition, the following resources may be helpful and provide other things to consider when grieving:

https://www.cmha.ca/mental_health/grieving/

http://www.helpguide.org/articles/grief-loss/coping-with-grief-and-loss.htm

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!