Exercise

Naturopathic Approaches to Weight Loss

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Girl - Weight LossMany individuals struggle with weight loss, or simply want to lose a couple extra pounds. This process can be simple for some, and challenging for others. Weight loss can also differ between individuals based on various circumstances including having certain medical conditions, mobility issues, work conflicts, etc. 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 for weight loss:

  • Traditional Chinese 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. For the goal of weight loss, one might argue that there is no root cause, but this may not be true. There is a reason why individuals gain weight in the first place, whether it is due to stress, increased food intake, or developing a medical condition. As a result, the following list offers examples as to what goals might be developed for a treatment plan for an individual:

  • Treat any concurrent medical conditions
  • Correct for deficiencies
  • Reduce stress or Improve stress management
  • Improve coping mechanisms
  • Improve mood
  • Alter lifestyle and diet
  • Increase exercise
  • Increase metabolism
  • Improve mobility
  • 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. All of these emotions can contribute to stress, and therefore difficulties to lose weight. By correcting this disbalance, stress can be addressed, making it easier for some to lose weight. In addition, each organ can be affected by various factors from a TCM perspective, including dampness. Dampness can cause an overall sensation of heaviness and lethargy, as well as contribute to increased weight. By addressing any dampness in an individual’s system, it may help the individual to be able to lose weight.

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 decreasing appetite in individuals who are looking to lose weight. Specifically, in this particular study, 95% of individuals found that there appetite decreased with the aid of acupuncture (http://europepmc.org/abstract/med/9679359).

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 struggles with weight loss. For example, one person may need help with coping with stress in order to lose weight, where another individual may need more energy in order to lose weight. Some beneficial properties that some useful herbs may have include: nervine, anti – depressant effect, sedative, adaptogenic, and metabolism boosting effects.

Much research has been conducted on herbs used for weight loss, many of which should not be taken lightly. The research is positive for such herbs as caffeine and ephedra and their contribution to weight loss, however, many people can have ill health effects from their use (http://www.nature.com/ijo/journal/v30/n10/abs/0803283a.html).

How can Nutrition and Diet help?

One cannot talk about weight loss without talking about diet and nutrition. If an individual wants to lose weight, it is important for the individual to have some changes in their diet. Your naturopathic doctor can help you to make those changes, and make them realistic for your specific lifestyle. In addition, a naturopathic doctor can help you to correct for specific nutritional deficiencies, which may contribute to aiding in overall energy. 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, mood – boosting, energy-boosting, or anti – inflammatory.

As one can imagine, much research has been conducted regarding diet and its role in weight loss. In one particular study, diet and exercise alone contributed to an 8% loss in body fat and 16% improvement in cardiovascular health (http://annals.org/article.aspx?articleid=713672).

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, increase metabolism, and decrease pain. Based on all of the following actions, hydrotherapy could be beneficial for weight loss by addressing the various contributing factors to weight gain. In addition, hydrotherapy may be beneficial for inducing weight loss in and of itself.

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).

Very little evidence has surfaced for the efficacy of hydrotherapy and its role in weight loss. However, from a mechanistic view, hydrotherapy could be beneficial for weight loss in helping with the body’s detoxification process. Specifically, saunas can provide a means to help individuals with weight loss and detoxification. In the following study, individuals who incorporated sauna treatments with their exercise regimes lost 3% more of body fat than those who exercised alone (http://www.sciencedirect.com/science/article/pii/S0031938497003533).

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.

There is very little research on the use of homeopathy for weight loss specifically, and the research is not very impressive, suggesting that there may be mild weight reductions (http://www.nature.com/ijo/journal/v29/n9/abs/0803008a.html). However, research does suggest homeopathy being beneficial for pain, stress, anxiety, and depression, all of which could contribute to weight gain and lack of weight loss (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, increased metabolism, and decreased inflammation. Similar to what was mentioned above, weight loss can be obstructed by various factors that should be addressed. Specifically in regards to weight loss, research has shown that massage and manipulation can be beneficial in helping individuals to lose fat (http://onlinelibrary.wiley.com/doi/10.1111/j.1468-3083.2009.03355.x/abstract;jsessionid=0AE2C7CC7AC94828461CA98BABA80853.f02t02?deniedAccessCustomisedMessage=&userIsAuthenticated=false).

How can Lifestyle changes help?

Various lifestyle factors can play a role in weight gain. By helping individuals to improve sleep, scheduling, stress management, and adopt an exercise regime that fits their lifestyle, one can move closer to achieving their weight loss goals. 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.

Research is quite extensive regarding exercise and its role in weight loss. As mentioned above, one particular study suggests that individuals who partake in exercise alone can lose approximately 8% of their body fat (http://annals.org/article.aspx?articleid=713672).

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.

 

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.