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10 Stress Reduction Tips to Make it Through The Holidays

12/17/2015

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The holiday season is upon us; it’s crazy how it just sneaks up like that! So much so that it is a week before Christmas and you haven’t started your shopping, your annual family holiday cards are still in a box waiting to be signed, sealed and delivered, and don’t forget that holiday potluck or two…. what to bring?!  The little stressors of the season add up and can leave you feeling overwhelmed and ready to take a vacation after your Christmas vacation. Here are some ways to minimize the stress and help you through the holidays.
  1. Deep breathes – How many of us actually sit down and take the time to breathe in and use the full capacity of our lungs? Really draw in that air until you can’t any more. Deep breathing can calm you down by activating the parasympathetic nervous system.  Here are my tips for deep breathing:
    1. Sit in a comfortable position, cross-legged or in a chair.
    2. Straighten your back for easier breathing.
    3. Close your eyes as it helps you focus on your breaths
    4. Inhale slowly through the nose
    5. Take five seconds to fill the lower part of the lungs, by expanding the ribs and pushing the abdomen out.
    6. Concentrate on filling the top of the lungs for the next five seconds. This will expand the chest and tighten the abdomen slightly.
    7. Hold the breath for 1-5 seconds.
    8. Exhale slowly through the mouth until you have emptied the lungs.
    9. Repeat 5-10 times
  2. Calming teas – Who doesn’t like tea? There are so many options to choose from and they all have health benefits. When you are running around with anxiety over buying the perfect gifts, instead of grabbing this seasons festive drink filled with caffeine and sugar (which only add to anxiety) a lot of coffee shops carry herbals teas, so grab a chamomile or a peppermint tea instead. These herbs are anxiolytics meaning they decrease anxiety.
  3.  Exercise – What a great way to let out built up anger, frustrations and other emotions that are causing you stress. Sports like kickboxing, running and lifting weights are great for this.  Other, more calming forms of exercise include yoga and Tai chi.
  4.  Journal – Similar to exercise, journaling is a great outlet to release emotions.  It allows you to reflect on the events of the day by writing down the roller-coaster of emotions you may have experienced, and gaining insight into your daily moods and behaviours. It allows for problem solving which can reduce stress, and can enhance self-esteem, which is important for mental health. Tip: journaling doesn’t have to be perfect, just start writing, no need to edit your thoughts and feelings, just get them out.
  5. Make time for yourself – You are running around trying to do everything and for everyone.  But you won’t be much use to anyone if you don’t take care of yourself first. Invest in yourself and don’t feel guilty for it. Stick to your hobbies, schedule a time to read, listen to music or take a bath, and the quality of everything you do afterwards will be better because of it.
  6. Try acupuncture – Acupuncture stimulates the nervous system causing the release of neurochemicals that have biochemical effects on the body and mind, to better your overall well being.
  7. Spend time, not money – One of the biggest stresses of the season is around money.  A lot of people would prefer spending valuable time with you instead of receiving a gift.  Spend time by going for walks in nature, or having tea together. Cities always have free events going on that you can partake in and have a lot of fun with, such as ice-skating, and music festivals.
  8. Help out your host - Constricted eating habits such as food allergies or sensitivities, can weigh on your mind when you are invited for a holiday meal. Some of your thoughts include “what am I going to eat!” or “I don’t want to be a burden”, and although most hosts don’t mind accommodating, it is nice to help them out. It reduces the stress for you and them. If you have constricted eating, let them know ahead of time so that they can prepare for you, bring a dish so there will be at least one thing you can eat, and don’t arrive hungry; fill up a little before you go as it is likely you won’t be able to eat every dish that is offered.
  9. Reduce caffeine and sugar - It is well known that these two ingredients can add to an agitated state, so try to keep these to a minimum.
  10. Meditate – Try to be quiet and present in the moment (I know, easier said than done). Start with 5 minutes a day if you can, if not, try a minute and just work your way up. You tube is a great place to start! This short Guided Meditation will help to get you started:
And there you have it!  I hope you give some of these tips a try as you go through the busy holiday season.

If you want more health tips and tricks please feel free to like me on Facebook, follow me on Twitter, or sign up for my Monthly Newsletter for more health education!

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What to Expect from a Naturopathic Doctor

12/7/2015

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This blog post comes from guest writer, Dr. Alison Chen, ND. If you are new to naturopathic medicine, Dr. Chen explains what you can expect from our services. Enjoy!
VISITING YOUR FAMILY MEDICAL DOCTOR IS NOT the same as seeing a Naturopathic doctor (ND). The medical models of care that MDs and NDs use to treat their patients can be very different. MDs tend to focus on reactive healthcare; utilizing pharmaceutical prescriptions or surgeries when appropriate. Reactive healthcare is imperative in emergent, life threatening or severe physical injuries or poisonings. We need Medical doctors for this type of care.

However this type of medicine supports our current reactive healthcare system and puts a massive burden on our hospitals and emergency departments.

Naturopathic doctors (NDs) on the other hand are primary care physicians who specialize in preventative healthcare, chronic disease management and optimal living strategies. We are detectives for your health, combining your history, symptoms, lab tests and physical examinations to understand the patterns of imbalance.

Where reactive care can no longer safely suppress symptoms or cut out a diseased organ, we can provide empowering lifestyle changes to reverse the cause of distress and improve quality of life. We give patients back autonomy and responsibility for their health.

But this is more challenging than we thought. Lifestyle changes take time and effort. Unfortunately, many people are not ready for this.


What is Naturopathic Medicine?


Naturopathic medicine is the merging of Western science with Eastern traditional philosophies to promote healing of the whole person (mentally, emotionally, physically and spiritually) from the root of the issue.

The body is capable of healing itself given the proper support and removing obstacles to heal. Naturopathic doctors call this the vis – the body’s innate ability to cure and maintain homeostasis (balance). The vis is the foundation for the 6 Naturopathic principles:
  1. First to do no harm – Minimizing risks of harmful side effects and using the least force necessary to diagnose and treat while respecting the individual’s self-healing process.
  2. Identify and treat the cause – Rather than merely eliminating or suppressing symptoms, NDs seek to identify and treat the causes of illness.
  3. Doctor as teacher – Patients are encouraged to take responsibility for their own optimal health through knowledge and empowerment.
  4. Treat the whole person – A person’s health status must address his or her physical, mental, emotional, genetic, environmental and social support to truly understand all contributing factors.
  5. Emphasize prevention – Preventative health is the only sustainable health model. NDs are leaders in prevention of disease by assessing risk factors, heredity and susceptibility to illness.
  6. Supporting the healing power of the body – Naturopathic medicine recognizes an order and intelligence to the self-healing process inherent to every living creature.
Whether or not you believe in a spirit, energy force or vis, isn’t the point. Our bodies are complex. Our physical, emotional and mental well-being are interconnected with our internal and external environment. We cannot compartmentalize ourselves into symptoms. We are affected by everything we consume, interact with and experience. Energy and the conversion into various forms of energy is the foundation of science.

Naturopathic medicine is founded upon medical sciences. NDs take great pride in studying Western medicine and applying the science of natural remedies to heal the body:
  • Physiology
  • Anatomy
  • Microbiology and Immunology
  • Biochemistry
  • Genetics
  • Pathology
  • Pharmacology (NOTE: NDs are trained in pharmacology and understand drug interactions)
Accredited Naturopathic medical schools train their physicians to use the following tools:
  • Dietary nutrition and supplementation
  • Lifestyle counseling (exercise, stress management, new habit formations)
  • Botanical medicine
  • Homeopathy
  • Health psychology
  • Physical manipulation and adjustments
  • many are trained in Traditional Chinese Medicine, including acupuncture
  • Additional training: IV therapy, physical therapies (ultrasound, laser therapy, trigger point dry needling), pharmaceutical prescriptions, prolotherapy, reiki, crano-sacral therapy, touch therapy, bioenergetic medicine, etc.

With all of our tools, most patients of Naturopathic doctors will tell you there is nothing more valuable than having someone listen to you with an empathetic ear and give you actionable and practical health advice to build into your daily life. Nowhere else can you find an evidence-based practitioner with extensive safe and effective tools who practice patient-focused healthcare.

Naturopathic doctors pride themselves on their high standards of patient quality care, medical responsibilities and ethical conduct.


Who are Naturopathic Doctors?


Naturopathic doctors (NDs) are also sometimes referred to as Naturopathic medical doctors (NMDs). Regardless of their title, make sure they have a license displayed in their office from one of the following accredited medical schools:
  • Bastyr University (BU): Kenmore, Washington
  • Bastyr University California (BUC): San Diego, CA
  • Boucher Institute of Naturopathic Medicine (BINM): New Westminster, British Columbia
  • Canadian College of Naturopathic Medicine (CCNM): Toronto, Ontario
  • National College of Natural Medicine (NCNM): Portland, Oregon
  • National University of Health Sciences (NUHS): Lombard, Illinois
  • Southwest College of Naturopathic Medicine (SCNM): Tempe, Arizona
  • University of Bridgeport – College of Naturopathic Medicine (UBCNM): Bridgeport, Connecticut

Having this license ensures that the ND has the following education:
  • University undergraduate degree with a minimum 3.0 GPA
  • Medical prerequisites for biology, biochemistry, chemistry, organic chemistry, and psychology
  • Completion of more than 4,500 hours of Naturopathic doctor training and 1,500 hours of supervised clinical experience
  • Successfully completed a 4-year full-time Naturopathic medical program at one of the accredited schools above.
  • Successfully passed the 2-part NPLEX (Naturopathic Physicians Licensing Examination) board exam series regulated by NABNE (North American Board of Naturopathic Examiners):
    • Part 1: Biomedical Science
    • Part 2: Core Clinical Science
    • Part 2: Practical Clinical Exam
    • Part 2: Jurisprudence and Jurisdiction Exam
  • Annual Continuing Medical Education (CME) required credits as per provincial and state regulations.

Some health practitioners call themselves “Naturopaths” or even “Naturopathic doctors” without this extensive training. Even if they are effective at what they do, remember that they are not primary care physicians.

Accredited Naturopathic doctors are regulated by a governing body for the public’s safety. Always ask about the education of your doctor before booking in your first appointment.

Because Naturopathic doctors work synergistically with MDs, I don’t encourage an either/ or approach. Our skills compliment each other. Having both an ND and an MD who can work together to provide holistic medical health care is ideal.


How Should I Choose My ND?
  • Research: Visit your local “Association of Naturopathic Doctors” and read up on the ND’s of interest. Visit their websites and see if they may be the right fit.
  • What are you looking for?: Ask yourself if you have specific preferences of care, based on:
    • your condition or age
    • modalities of choice (ie. energetic, botanical, acupuncture, homeopathy)
    • gender preference
    • specific lab tests required
  • Testimonial: Many ND’s don’t have testimonial on their websites because it may not be allowed by their governing body. This doesn’t mean they aren’t good or don’t get patient results. There are some forums and practitioner websites that people can write about their experience either anonymously or without the ND knowing.
  • Style: ND have different styles of practice and if you’ve consulted with one whom you didn’t have a good fit with, that doesn’t mean you cannot find one that does. That goes the same for if you’ve read an article or watched a webinar from an ND whom you disagree with. We are not all the same, just like our patients are not the same.
  • Consultation: Many ND’s give a complimentary 15-minute consultation to ensure the right fit of the patient and doctor. Having mutual respect and trust is important to foster a healthy relationship.
  • Clinic location: You may require weekly visits with your ND, so check how far the clinic is from your home to ensure easy transportation. If you require wheelchair accessibility, please check with the clinic first before booking. Some ND’s offer home visits if you are unable to travel to the clinic.


What Can I Expect From an Initial Visit?
  • Duration: Initial visits range from 60-120 minutes depending on the clinic, practitioner and type of concerns. When booking your appointment ask about the duration of the visit ahead of time.
  • Intake: Naturopathic doctors are unique in our intake assessments. We are detectives who are thorough in our approach to seeking the root of your imbalance, illness or medical condition. Be prepared to be asked a wide range of questions that you may or may not think are relevant to your case. At any time, you can choose not to answer the questions, but it is in your best interest to be as thorough and honest.
  • Focused physical: ND’s are trained to do physical examinations. Upon your first visit, you will have you vitals taken (blood pressure, temperature, pulse and breath rate) and a focused physical done for your specific concerns.
  • Lab work and assessments: Laboratory work-ups are often requested to identify a cause for your concern and to track progress. Naturopathic doctors are trained to read blood work and assess common lab reports. In the case of specialized medical attention, your ND is required to make a direct referral.
  • Treatments: Depending on your concerns, in-office treatments may be performed in your first visit (ie. acupuncture, B12 IM shot) or prescribed (ie. supplements, botanicals, homeopathics, diet recommendations). In some unique cases, your ND may not prescribe anything if they feel they have not gathered enough information or there is a more serious underlying condition that required further investigation.
  • Pharmaceutical drugs: It is standard practice that the doctor who has initially prescribed your medications is the one that should be monitoring and making any alterations to that prescription. If you would like to have your medication dosages changed, ensure that both your MD and ND have given consent and are working together to monitor your progress.
  • Expected number of visits: The number of visits to expect varies depending on the person and condition. Naturopathic medicine is not about “quick fixes” or suppressive treatments. Healing from the root of the cause takes more time and effort than the conventional reactive model, but it is sustainable and preventative for future ailments.
    It’s often estimated that for ever year you’ve had a condition or symptom, it will take approximately 1 month to reverse. For example, someone suffering from headaches for 5 year may take 5 months to clear. However, sometimes the correct diet and lifestyle change can remove a symptom almost immediately. Always stick to your treatment protocol for at least 1 month before deciding if it is helping or not.


How Should I Prepare for My First Visit?
  • Timing: It is common courtesy to show up for your visit on-time (or early). Many clinics have education rooms for reading health info, meditation or relaxation. If you arrive late, your appointment may be cut short and it may make the next appointment tardy as well. Please be understanding if your ND runs late from time-to-time as unexpected things may have happened with a previous patient.
  • Duration of visit: Ensure that you know how long your first visit will be so that you are not rushed or run out of parking time.
  • Consent and intake forms: Each clinic will have their own consent and intake forms. Make sure to fill them out before going to your appointment or arrive at least 15 minutes early to fill them out. These forms are often very thorough and much longer than an average medical form.
  • Diet and lifestyle diary: Your ND may ask you to track your diet for 1 week after your first visit, however if you can do this ahead of time (using this chart), you will save yourself and your doctor time. Diet is a major contributor of health and disease. Knowing what you are eating and how it affects your body, mind and energy can be life changing.
  • Supplements and medications: If you are currently taking any supplements or medication, bring them in with you to your first visit and ensure you have the correct dosages and duration for taking each. If you’ve taken any medication in the past for a significant amount of time, it is also important to list what it was, the dose and when you were on it.
  • Medical history: Past and current family and personal history will be important to note in your intake forms or during your visit. Look into this information before your first appointment.
  • List of your concerns and conditions: If you have many concerns and conditions, it’s important to note them down, especially if poor memory or dementia is a complaint. Past conditions and their timeline are also important to note along with the types of treatments tried (successful and not helpful).
  • Insurance coverage: Check to see if your insurance company will cover Naturopathic medical visits. Some companies specifically allocate health insurance for ND’s while others give a broad “alternative” or “complementary” health category. If you are at all unsure, call up your insurance company and ask.

It’s important to enter your ND appointment with an open mind. Many patients have seen multiple practitioners without success. Naturopathic doctors are different. We are evidence-based practitioner with extensive safe and effective tools who practice patient-focused healthcare. We have a holistic approach and empower our patients to take back control of their health.

Your health is a process and a journey. It requires your time and effort to get the greatest results for preventative medicine. You are worth the time, energy and commitment.
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About the Author
After graduating from the Canadian College of Naturopathic Medicine (CCNM) Dr. Chen decided on a different path.   Armed with her education, she ventured to Asia in an attempt to continue her learning and merge Western medicine with the wisdom of Eastern traditional philosophy for stress reduction, elimination of chronic pain and increased vitality.   Trained in a wide variety of areas ranging from primary care assessment and lifestyle counseling to acupuncture and botanical medicine, Alison believes that the path to healing comes from within and requires viewing the body as a whole.

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5 Every Day Ways to Ensure Your Immune Health this Holiday Season

12/1/2015

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We’ve all heard of the immune system; that very important invisible part of the body that makes it so that we don’t have to live inside of a bubble. Because it is invisible to us, we often forget that we have one, we take it’s powers for granted, and we push it to the max…especially this time of year when stress is high and bacteria and viruses are lurking everywhere waiting for us to let down our guard.  It’s not until we are laid out in bed coughing, sneezing, aching, sweating that we say “maybe I could have done a little more to prevent this”. As a ND I’m all about prevention, so here are some of the best every day ways to aid your immune system and prevent yourself from getting sick. How many of these are you doing on a daily basis?

#1 Hygiene – wash your hands! This cannot be stressed enough. This is the best-known way to prevent you from transferring bacteria and viruses to yourself and to others. It’s inevitable that we have to touch things that are contaminated; in the words of Jimmy Fallon: “Thank you, bathroom doorknob, for undoing everything bathroom soap just did”! However, a little soap and water can go along way, and since we do come in contact with surfaces teaming with microbes – door knobs, railings, every square inch of the bus, try not to touch your eyes, nose, mouth as these are the perfect gateways for microbes to gain entry into your body.
 
#2 Catch those Z’s – Sleep! Listen to your body when it tells you it needs to rest. No, this does not mean lying in bed looking at your phone, watching TV, or even reading, this is still not resting. When we sleep this is a time of recovery for our bodies, and when you are exhausted its your body telling you it needs more time to regenerate. Not getting enough sleep can suppress the immune system by lowering our T-cells, an important white blood cell that can destroy cells that are inhabited with germs, and help other immune cells to ingest germs, overall decreasing your chances of getting sick.
 
#3 Don’t sweat the small stuff – Stress! I know, easier said than done, especially this time of year as we head into the holidays filled with worries of what to buy for our family and friends, how to pay for those gifts, eating way more than we were planning on…the list goes on. But it’s a little known fact that stress can lower our immune system as cortisol, the “stress hormone”, rises. Cortisol’s ability to block T-cells from doing their job ultimately leaves you susceptible to infection. So what to do about that stress? Some great ways to relax and recharge include: exercising, spending time in nature, journaling, calling to talk to a friend, reading, or listening to music.  Overall, try not to get so caught up in the hustle of the holiday season that you forget to take time for your own needs. 
 
#4 Eat Healthy foods. These include foods that you can find on the outside perimeter of your local grocery store; organic fresh fruits and vegetables, grass fed local meats, whole grains such as quinoa, and brown rice, nuts and seeds. Not packaged foods that you typically find in the center isles. Processed foods contain sugar, high amounts of salt, artificial flavours, colours and ingredients that you just can’t pronounce.  You want to give your body a fighting chance by feeding it healthily with foods that it recognizes and can use to build it better and stronger.
Eating healthy includes avoiding your food sensitivities as they weigh heavily on your body’s ability to defend itself from invaders. Take me for example, my food sensitivity is gluten.  I know when I have been “glutened” because not only do I feel as though my brain is trying to navigate through fog, I get a tickle in my throat and that feeling of weakness you get right before getting sick. Many times (especially during my school days of high intensity stress) I have easily caught a cold within the days following a gluten experience. So, to be on the safe side it is important to recognize and stay away from your sensitivities.
Also limit your sugar and alcohol intake. I know, your eyeballs are rolling right now, what are the holidays without spiked eggnog and fruit cake!? But alcohol can increase cortisol, and sugar has an osmotic effect on the throat and mouth meaning it attracts water from the cells lining this area, damaging them.
 
#5 Fluids – Stay hydrated.  The best way to keep your mucus membranes wet during this very dry season is with water or herbal tea. Keeping a water bottle handy or sipping on warm teas such as ginger or Echinacea are great at making sure all of your body’s functions are supported, including your immune system.  Considering drinking soups and broths (preferably from scratch!), and avoid juice and drinks high in sugar.
 
Incorporating these methods on a daily basis can help to ensure that you are giving your immune system a fighting chance this season!


If you want more health tips and tricks please feel free to like me on Facebook, follow me on Twitter, or sign up for my Monthly Newsletter for more health education!

References:
http://dujs.dartmouth.edu/fall-2010/the-physiology-of-stress-cortisol-and-the-hypothalamic-pituitary-adrenal-axis#.VlYJAXvY8iQ
http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/immune-system-lack-of-sleep
 Godfrey, A. (2005) Deep Immunity: Understanding your body’s immune system


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    I am an Edmonton, Alberta Naturopathic Doctor with a desire to help others, a passion for life, a heart for nature, and a curiosity to try new things!

    This blog is not intended to give specific medical advice. Always seek the recommendations of a qualified healthcare professional for your specific health needs.

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