Health

Naturopathic Approaches for Depression

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Depression - Narrative photoDepression can be a very crippling condition to experience despite it being classified as a mental health condition. 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 depression:

  • 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. This will be different for each individual based on the cause of depression for that specific individual, eg nutrient deficiency vs. grief. 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 depression, 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 depression and decreasing symptoms associated with depression. The following link offers one such study where benefits were received from acupuncture. http://www.i-healthbenelux.nl/pages/comp.concept/Clin_Psychiatry_2006.pdf

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 of depression. For example, one person may need help with sleep, where as one may need help with stress, both in combination with needing help with mood. Some beneficial properties that some useful herbs may have include: nervine, anti – depressant effect, sedative and adaptogenic.

There are several plants that have more research behind them in regards to their use in depression, but other plants exist that are effective as well. Research has shown that such plants are beneficial for various degrees of depression. The following link offers one such study where the benefits of various plants were outlined: http://www.europeanneuropsychopharmacology.com/article/S0924-977X(11)00071-X/abstract

How can Nutrition and Diet help?

Depression 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 depression. In addition, various changes to one’s diet can help to improve mood and decrease inflammation (and thereby decrease inflammation in the body, which may contribute to the depression). 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, or anti – inflammatory.

Research has shown that not only are nutritional deficiencies associated with depressive symptoms, but specific dietary patterns can be associated with depression. For example, diets that were higher in fruits and vegetables were associated with less depressive symptoms, where as diets that were deemed lower in fruits and vegetables were more likely to be associated with depression (http://www.biomedcentral.com/content/pdf/1475-2891-8-31.pdf).

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 depression based on different root causes. For example, if an individual is depressed because they are stressed, hydrotherapy may be beneficial by helping 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 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 to treat depression, however, the research that has surfaced has been quite promising. The article link provided below shows a study where depressed patients were given hydrotherapy treatments ending in cold (most hydrotherapy ends in cold for approximately 30 seconds), that caused anti – depressive effects soon following treatment (http://www.sciencedirect.com/science/article/pii/S030698770700566X).

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 has been shown to be just as effective as anti – depressant medication in the relief of depressive symptoms. In addition, other studies have shown homeopathy to be 58% effective (http://www.readcube.com/articles/10.1111%2Fj.20427166.2012.01163_5.x?r3_referer=wol&show_checkout=1).

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, depression may be decreased or alleviated based on these potential effects.

Research has shown that patients with depression may benefit from massage therapy (http://journals.lww.com/jnrtwna/Abstract/2004/03000/The_Effect_of_Acupressure_With_Massage_on_Fatigue.7.aspx).

How can Lifestyle changes help?

Various lifestyle factors can play a role in depression. By improving sleep, exercise, scheduling, and stress management, it is possible that some individuals may have reduced depressive episodes. In addition, the way that an individual thinks can influence mood. By addressing negative thought patterns, poor sleep patterns, lack of exercise, or stress management concerns, one may experience decreased depressive episodes. 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 is quite extensive regarding exercise and its benefit on depression. Even as little as two times per week has been shown to benefit depression (http://condor.depaul.edu/hstein/NEMSSAH.pdf).

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.

 

Breakfast Wraps Recipe

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This recipe is great for those who are avoiding gluten and dairy, and are on the go. These breakfast wraps are quite portable and flavourful!

Ingredients:

  • 3 Eggs
  • 1 tomato
  • ½ cup of mushrooms
  • 3 branches of cilantro
  • ¼ tsp of basil
  • Salt and pepper to taste
  • 10 pieces of rice paper
  • 1 tsp of Olive oil

Directions:

  1. Heat approximately 1 tsp of olive oil in pan.
  2. Once heated, add tomato, mushrooms, cilantro, and basil to pan. Heat until thoroughly cooked through.
  3. Beat 3 eggs together and add to pan with vegetable mix.
  4. Cook egg thoroughly, breaking up the mixture as it cooks.
  5. Heat up a kettle of hot water. Once it has boiled, place hot water in shallow glass dish. Take the rice paper, once piece at a time, and place it in the hot water until the paper becomes pliable.
  6. Take the rice paper, lay it out flat, and add a small amount of the cooked egg mixture to the wrap. Roll the rice paper up tight, and serve.

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.

How to Help Picky Eaters Pick Healthy Options

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Handsome Young Boy Eating BroccoliTrying to encourage your child to try something new that is beneficial for their health can be a chore-some task that can lead to arguments and even tantrums. Here are some tips and tricks to help your picky eaters pick the right foods.

Plan Meals Together

Planning meals as a family can be a great way to help each member of your family to get the foods that they want, and encourage cooperation with the meals that are chosen. This does not mean your child gets to pick the meal every day and that you have to eat pizza every day. For example, maybe your child gets to choose what meal you guys make on Wednesdays. If your child chooses pizza, then they have to choose at least 3 vegetables that go on the pizza, or choose 2 veggies as sides for that meal. By giving your child choices, it may help with cooperation, as well as allow them to feel heard.

Make Meals Together

Though this is not always possible, having as many meals as possible where your child is helping prepare it gives them pride in what they are doing as well as encourages them to eat it because after all they did make it. This should be done with caution – for example – do not give a young child a knife to cut veggies. It can be something as simple as, if the recipe calls for 1 cup of corn, then let your child add it to the mixture.

Eat Together

Once again, this is not always possible with busy schedules, but whenever possible, eat together. By eating together, your child sees that everyone else is eating the same thing, and so, might be more willing to eat the food that is put in front of them.

Make Food Fun

Arranging meals on plates into fun shapes or designs can make meal – time fun. This does not take a lot of artistic capacity, but can be something as simple as making a smiley face on the plate.

Use Colourful Plates and Dishes

Using colourful plates and dishes can be effective in encourage children to eat the particular food in that dish.

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 today and let me help you achieve your health goals.

 

Canada Food Guide Review

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Food PyramidThe Canadian Food Guide has been a go-to resource for year for individuals who are attempting to determine how their diet should be in order to optimize health. Recently, a friend of mine asked the question: Is the Canadian Food Guide accurate in its recommendations in your opinion? This question caused me to pursue and determine what my opinions were on the Canadian Food Guide, and if my recommendations to patients differed much. The answer I discovered is not so simple, and differs based on the role of the Canadian Food Guide, and my role in patient care.

To begin with, it is worth noting that the Canadian Food Guide is meant to be a public health measure, geared towards optimizing the health of the public as a whole. That being said, certain individuals would benefit from a more individualist diet. As Naturopathic Doctors (NDs), we approach care from a individualist perspective, where you are a unique individual with unique health needs. As a result, dietary recommendations that I might make for one individual, I may not make for another. That being said, I can give a very general view of and perspective on the Canadian Food Guide, and where it flourishes, and where it may fall a bit short.

The serving suggestions per day provides an area both for cheer and for concern. The vegetables and fruits that are recommended per day are approximately 7-8 or 7-10 per day for adults (depending on gender). This serving suggestion is fantastic and is what I often recommend for patients to consume. However, I tend to ask patients to get more of their 7-8 per day from vegetables as opposed to fruit. In the area of grain suggestions, 6-8 per day are recommended for adults, which I find to be a bit much. I would also suggest the same of milk and milk products. Currently, the recommendation is for 2-3 servings per day of milk and milk products, which could be a bit much for most individuals. In regards to meat and meat alternatives, the recommended daily amount is 2-3 servings per day, which I am fine with as long as the focus is more on meat alternatives such as nuts and seeds. Specifically in the Canadian Food Guide, they are trying to focus more on the meat alternatives which is beneficial overall.

In addition to the serving recommendations, the Canadian Food Guide provides additional information including portion examples, how to read nutrition labels, increasing exercise, decreasing screen time, very general nutritional supplementation for pregnancy, and very general nutritional supplementation for pregnancy. An area of concern, however, arises if an individual is not paying close enough attention to some of the recommendations for obtaining their recommended servings per day. For example, in the food guide, it suggests that 100% fruit juice can count as a serving of fruit (which is correct), but if an individual does not pay enough attention, they could think that consuming juice in general is conducive to overall health (when in all actuality it may not be).

Bottom Line: Overall, the Canadian Food Guide does provide a very broad and general guideline for healthy eating for the Canadian population as a whole. Unfortunately, this may not be enough for most individuals in order for them to obtain optimal health. As a result, it would be beneficial for individuals who are hoping to improve their overall health to speak to a Naturopathic Doctor or health care provider about dietary recommendations that are best for their body and overall well – being.

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.