Dr. Elisha Cook ND Archives - Page 19 of 24 - Plattsville Natural Health Clinic

Naturopathic Approaches to Anxiety

May 3, 2016 by elisha

Anxiety 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).

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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!

Double – Stuffed Sweet Potato Recipe – Elimination Diet Friendly

April 26, 2016 by elisha

This recipe is great for those trying to mix it up with the elimination diet, or those just wanting to try something different. This recipe was adapted from a recipe I found in the cook book “Paleo takes 5 or fewer” by Cindy Sexton, but modified to be elimination diet – friendly. Let me know what you think!

Ingredients:

6 Large Sweet Potatoes
½ Large Red Onion cut into small pieces
Approximately 100g of finely cut mushrooms (if your elimination diet is able to have this)
2-3 cloves of garlic
Olive oil
Sea salt to taste
Pepper to taste
3 green onions finely chopped
1 tbsp Parsley
1 tsp Basil
1 tsp Oregano

Directions:

Preheat oven to 375F.
Cut sweet potatoes in half length – wise and place face down on a baking sheet that is lined with aluminum foil.
Take some olive oil and lightly brush the flesh side of the potatoes. Sprinkle some sea salt on eat potato and puncture the flesh side of the potatoes in multiple places along the surface (i.e. stab the potato with a knife in multiple places – just a small depth).
Bake in oven for 35-45 minutes.
Add the red onion and mushrooms to a frying pan, starting it on low heat and gradually increasing to medium heat. Cook for approximately 10 minutes or until softened. Mince the garlic and add to the mixture, stirring for another 3-5 minutes, then remove from heat.
Once the potatoes are baked, gently scoop the insides of the potato and add it to a bowl with the red onion mixture. Combine the ingredients, and add the green onion, parsley, oregano, and basil. Mix well.
Add the final mixture to the sweet potatoes skins and place back on the baking sheet. Broil for 5 minutes on low. Sprinkle with salt and pepper to taste.

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Ways to Increase your Water Intake

April 19, 2016 by elisha

Water is vital for so many different processes in the body, which would makes sense seen as how we are made of mostly water. When not adequately hydrated, one can experience such “side effects” as muscle cramps, headaches, low blood pressure, dizziness, constipation, poor concentration, etc. On average, an individual should consume 2 liters per day of water. This can be challenging for those on the go or with busy schedules. There are many great apps available to help individuals keep motivated to increase water intake, but in addition to those apps, this blog might have some tips and tricks to help you increase your water intake.

Start every day with a large glass of water.

When you very first wake up, have a bottle/glass of water waiting for you. When you go to sleep, you make be depriving yourself of water for 6-8 hours per night. By hydrating yourself when you first get up, you can help your body to bounce back from this deficit and come closer to reaching your daily water intake goal.

Have a glass of water before each meal.

For certain individuals with particular medical conditions, this may not be the best idea. However, for some this can provide a great way to increase your water intake and to help you feel fuller and decrease your portions at meal – time.

Following having a coffee, alcoholic beverage, or caffeinated tea, have a glass of water.

All of these beverages can dehydrate the body, so by consuming water with them, it is hoped that this would balance out the dehydrating effects of them.

Carry a reusable water bottle with you – at work and play.

Making water more readily available can help to encourage adequate water intake, and make water more readily available.

Have a drink of water every time you have a break or get up from your desk.

Having water at these various occasions and making a habit of it can help you get closer to your goal and help you to regain your concentration for the next bout of work that you have in store for the day.

When in doubt, set a reminder on your phone.

For some, a lot of these tactics do not work, and so, setting an alarm on your phone, computer, etc. to remind you to drink water ever hour or so can be a helpful tool to achieve adequate water intake.

What if you do not like water?

Of course not everyone is a big fan of water and may require some time to get used to the taste of it. If that is the case, some of the options below may help ease the process of switching to water for some.

Try adding fruits/vegetables to your water

Some water bottles have infusion baskets making this very easy, but otherwise you can simply cut up wedges of fruits such as strawberries, lemons, limes, oranges, or melons and add them to your water. You can even try adding such vegetables and items as cucumbers and mint leaves.

Drink herbal teas

Herbal teas can contribute to water intake as long as they are caffeine free. Such teas that could help increase your water intake include peppermint, chamomile, lemon, Echinacea, etc.

Drink coconut water

Coconut water can provide some individuals with a taste that they can tolerate as well as increase water intake.

Dilute your drinks with water

When all else fails, gradually adding more water to your already made drinks can provide a way to adjust to the taste of water in a tolerable way.

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Adrenal Support: Diet and Lifestyle Changes to Combat Stress

April 12, 2016 by elisha

The 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.

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