When tough times bring you down, your ability to cope in a positive way is known as resilience. An essential skill for healthy development in childhood, resilience is critical to wellbeing throughout our lifetime. The overriding question is this: as adults can we increase our capacity for resilience in order to lead more fulfilling lives?
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The answer is YES. Resilience is not a super power; it's an ordinary skill that anyone can develop at any age. Think of it as an emotional muscle that can be strengthened. Research shows that resilience is linked to wellbeing by way of positive emotions and coping strategies (e.g.,optimism, cheerfulness, gratitude, mindfulness). Benefits include:

• a healthier immune system
• lower risk of chronic disease
• faster recovery from illness/ surgery
• improved stress management
• less depression & anxiety

Six Secrets to Pumping Up Your Resilience:

Catch It Early. One trait of highly resilient individuals is a keen awareness for when things aren't going right. We've all heard doctors say "good thing we caught it early," and that applies to stress: Identify stress early in the process and you can be proactive in managing how it (and your emotions) affect you and your health.

Stay in the Light. Optimism is the ability to look at a dire situation and assess its meaning for your life. If a significant relationship has ended, there will be grief, confusion, anger and so on. There's also an opportunity to re-examine your needs and explore what truly makes you happy. Amid dark times, you can mentally stay in the light by using positive affirmation, hanging-out with supportive people, and monitoring what you watch and read on a regular basis.

Look at What's Next. We all tend to blame ourselves for setbacks, worrying about what could have been done/not done differently. To bolster resilience, remind yourself that even if you made a mistake, many factors likely contributed to the problem. Focus on next steps and see how the vibe of that situation changes from desperation to opportunity.

Recall Your Victories. We've all had shining moments of glory - whether at work, in sports, or potty-training a child. When you remind yourself of the challenges you have overcome, you give yourself a shot of resilience.

Manage Daily Hassles. Whether sitting in traffic or waiting in an unexpected long line when you're in a hurry, use those moments to practice coping skills (deep breathing, for example). Those mindful-skills will come more naturally to you when a crisis hits and you'll have made a big deposit in your resilience bank.
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Break Routine. Routines feel comfortable and are necessary - to a point - but rigidity breeds stress. A sense of adventure, even a simple but challenging activity, helps build resilience by enhancing skills that prepare you to handle stress. So, instead of the 1-mile fun run, enter the 5k; pass on the beach vacation and plan a guided backpacking trip; ditch date-night at the movies and go to the Escape Room or take a class (e.g. cooking or scuba).

Treat your liver well and it will treat you well in return. One of our body's largest organs, it's a workhorse, designed to keep the the blood cleansed of toxins and chemicals. The liver breaks down everything – good or bad – that enters your body through air, water, food, medications or supplements. It also breaks down your hormones, that may be in excess, helping to keep body chemistry in balance. Once the liver metabolizes these substances, it prepares them to be more easily utilized or excreted.

The fats, carbohydrates, and proteins you consume are metabolized by the liver for different functions in the body. After you eat carbohydrates, the liver helps maintain blood sugar balance. Fats are broken-down for the production of energy. Amino acids in protein foods are also broken down for energy, or to make more carbohydrates or fats, as the body needs. The liver also facilitates the storage of vitamins A, D, E, K and B12, as well as iron and copper.
Additionally, over half of the body's lymph fluid is produced in the liver. The lymphatic system is responsible for healthy immune function and acts as your body's internal janitor, collecting cellular waste products for elimination. These vital functions make the liver a major organ in metabolism and detoxification.

When the Liver Fails
Dysfunction of the liver can first manifest as symptoms in various body systems, including digestive, metabolic, and immune systems before the root cause is identified. A natural medicine practitioner will work with you to assess symptoms, run appropriate tests, and evaluate the overall functioning of your vital systems to determine the root cause. Here are three diseases and dysfunctions of the liver that can affect your health.

• Non-Alcoholic Fatty Liver Disease (NAFLD) is a group of conditions affecting people who drink little to no alcohol but their liver cells store too much fat. This causes liver inflammation, which may progress to scarring and irreversible damage similar to the damage caused by heavy alcohol use. In the United States, it's the most common form of chronic liver disease, affecting an estimated 80 to 100 million people, typically 40 - 50 years old.
• Cirrhosis occurs when fibrous (scar) tissue replaces healthy liver tissue, often leading to cancer, destruction of liver cells and acute liver failure. It can be caused by toxins, alcohol abuse, and hepatitis.
• Hepatitis is commonly caused by viruses, but also by toxins or an autoimmune problem. Hepatitis causes inflammation in the liver, if not addressed, it will result in liver failure.

​Tips for a Healthy Liver

• Eat Whole Foods. The liver has a role in metabolising the major nutrients you take in through diet. A whole foods diet is your best prevention against stressing your liver with too much fat, sugar, or excessive protein. Choose healthy fats, whole grains, and organic sources of fish and meat while avoiding processed and packaged foods.
• Reduce Alcohol Intake. Over time, excess consumption of alcohol causes cirrhosis of the liver. The breakdown of alcohol produces chemicals, such as free radicals, that are toxic to the liver. General health guidelines suggest moderate use of alcohol -- one drink/day for women and two drinks/day for men.
• Don't Mix Drugs. Drug interactions can have serious health consequences. This includes mixing prescription medicine, street drugs, alcohol, herbal or other natural remedies.
• Airborne Chemical Exposure. When using strong or industrial cleaning, painting or gardening chemicals, ventilate the area or wear a mask.
• Protect Against Hepatitis. Viral Hepatitis A is contracted by eating or drinking contaminated water. Hepatitis B and C are spread through blood and body fluids. To cut your risk, don't share personal hygiene items, limit the number of sex partners you have, and always use latex condoms.

There are times when it feels like biology is destiny. And when it comes to women and urinary tract infections (UTI), there's some truth to that age-old observation. A woman's chance of contracting at least one UTI over her lifetime is close to 50%; once you've had a UTI, you know exactly what it is, how unpleasant and painful it can be and you'll do whatever you can to prevent another occurrence.

Here's an overview of the urinary system, how it flushes out waste, and how to help prevent infections.

• The kidneys sit just below your rib cage on either side of the spine. They play a major role in the body's detox process, helping flush waste from the body through urination. Every day, the kidneys draw out about 1-2 quarts of urine for every 120-150 quarts of blood.
• The ureters are thin muscular tubes on each side of your bladder that carry urine from the kidneys to the bladder.
• Located in the pelvic region, the bladder is a hollow, muscular organ that expands as it fills with urine. Once full, it sends a signal to the brain, and we sense it's time to urinate. It can hold up to two cups of urine. However, every person is different in terms of how often they produce and hold urine and how frequently they urinate.
• During urination, the bladder empties through the urethra, located at the bottom of the bladder. The muscles of the pelvic region, the bladder muscles, and the urethra work together like a dam to hold urine between trips to the restroom.

When bacteria travel up the urethra into the bladder, this may cause a urinary tract infection. The most common type of bacteria found in UTIs is the E. coli bacteria. If the infection spreads to the kidneys and ureters this can cause an upper UTI or pyelonephritis; left untreated it can affect other body systems and lead to serious health problems.

Tips for Maintaining a Healthy Urinary Tract:

Maintain healthy flora in the body. Proper balance of flora is not only important for GI function but for other systems too, such as the urinary system. Consider adding fermented foods to your diet and/or taking a probiotic supplement. Check with your practitioner about the one best suited to your concerns.

Stay Hydrated. Fluid intake, especially water, is vital to the health of the urinary tract. Water helps flush bacteria and other waste products from your body. The typical recommendation is to drink half your bodyweight in ounces of water (e.g., body weight = 140 lbs., water intake = 70 oz. daily). Check with your doctor on the proper amount for you.

Detox your Diet. You may not think of sugar, caffeine, nicotine, or packaged food as toxic, but they have no nutritive value. Regular use of these items stresses the systems designed to cleanse and preserve the integrity of your health.
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Go Orange: Get your Vitamin C. Eating foods high in vitamin C has been shown to help promote urinary tract health and prevent UTI.

You don't have to be a neuroscientist to recognize that music has an effect on your mood. Music evokes memory, inspires creativity, alleviates boredom, lifts spirits, and enhances motivation during a workout. But can listening to music boost your physical health and, in particular, your immune system?

The answer appears to be a resounding yes.

For decades, scientists have been exploring the power of music from various angles: How does music affect everyday tasks? Does music influence states of arousal? Can music alter the response to stressors? Does music improve depression and anxiety? Can music improve recovery from surgery? Does type of music make a difference?

One of the largest studies determined that music has an impact on social bonding and management of mood; additionally there appears to be a unique relationship between stress, music, and immunity. It goes like this: frequent stress raises the level of the hormone cortisol in the bloodstream; too much cortisol deteriorates the immune response, making us more prone to illness and certain chronic diseases. Listening to our favorite "uplifting music" calms the mind and body enough to lower levels of cortisol and raise the levels of antibodies associated with fighting infection.

What Kind of Music is Best for Health Benefits?
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Because musical preference is such a personal matter, it's difficult to study all the different styles and the impact on individuals. However, we can do our own research: experiment with the types of music you're listening to and record the results. Before and after listening, measure your heart rate or blood pressure and keep a journal of your mood.

Researchers are examining the healing effects of music composed specifically in tune with physiological measures and brain wave patterns. If you have specific health concerns, consider having a music therapist design a customized program for you.

Oh my aching back! Most of us will say this several times over the course of our lifetime. Sometimes it's a chronic issue, a deep nagging ache that impacts daily activities. Other times, it's sudden and acute and amazingly painful, the result of a "wrong move" from lifting a small child, unloading groceries, or working around the yard. Back pain affects up to 80% of Americans annually and is the leading cause of disability worldwide.

Back muscles attach to the spine, neck, shoulders, ribs and hips, which means that nearly every movement requires use of the very muscles designed to support and protect the spine. When we experience pain, it's typically from a combination of factors: structural, lifestyle, work, stress, and previous or repetitive injuries. Behaviors that contribute to back pain include:

• Sitting for too long
• Improper form while lifting objects or reaching overhead
• Failure to stretch and strengthen back muscles through exercise
• Poor eating habits resulting in a lack of nutrients that nourish muscles and bones

A holistic approach to back care addresses nutrition, exercise, supporting the body's ability to minimize inflammation, and habits that reduce stress and tension. It's important to find the cause of the pain. A physician may refer you for muscle testing, imaging of muscles and bones, as well as for physical therapy.

Get the Exercise High. Keep fit and trim with consistent aerobic exercise and strength training. Exercise releases endorphins, brain hormones that reduce pain (as long as you don't over exert). It also helps maintain healthy body weight, reducing stress on joints and muscles, particularly the back and hips. Warm up at the start, and cool down at the end of your workout to prevent injury.

Reduce Inflammation. A diet of whole foods, preferably organic, gives your body most of what it needs to fend off inflammation. Be sure to reduce exposure to environmental toxins, manage stress, and supplement with essential minerals. A turmeric supplement helps quell disease-causing inflammation; ask your  Naturopathic doctor if it's right for you.

Consider Trace Minerals. Several minerals are key for healthy bones and muscles; these can be deficient in the soil where food is grown, leading to deficiencies in your diet. Magnesium, potassium and zinc are trace minerals that work in concert with one another. Ask your Naturopathic doctor about them.

Stretch out Tension. Yoga has mind-body benefits for everyone. It's a great way to keep the back strong and limber. It can help reduce pain, minimize stress, and improve functional movement of the whole body.

Quit Smoking. Research shows a significant correlation between smoking and back pain. Holistic physicians can utilize acupuncture to help with smoking cessation, which can reduce back pain.
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There are many other natural remedies for preventing and treating back pain, such as water therapy, massage, Chiropractic, guided imagery, social support, and of course, a diet rich with leafy greens and assorted fruits. Don't wait for back pain to happen to you. Make an appointment today for a back care lifestyle check-up. At ActiveCare Chiropractic and Wellness, our Chiropractor is very skilled in the art healing and preventing back pain!

​Do you love that slice of cake every night after dinner? Those morning muffins? How about those cookies and seemingly harmless pieces of candy you mindlessly enjoy throughout the day? If you're regularly drawn to sweets, try going without them for a few days and see what happens. Are you having headaches, irritability, cravings, and symptoms that could only be described as withdrawal? Do you find yourself so uncomfortable that you're drawn right back to those sugar-laden foods? It could be you're trapped in what is called a cycle of sugar addiction.

Why We Crave
Food craving, particularly for sweets, is more involved than not being able to resist a second slice of chocolate cake. Researchers have discovered that 'intense sweetness' (from sugar or artificial sweetener) creates a biochemical change in the brain that is a lot like the response to addictive substances. Sugar actually alters the dopamine network - part of the brain's 'pleasure response.' Other factors that play a role in the food we crave include stress, family habits, where we eat and whom we eat with, and time of day.

Curing the Cravings
Our thoughts affect how we feel, and how we feel affects our actions and the choices we make. If you're struggling with food choices and having a hard time managing sugar intake, consider cognitive-behavioral therapy (CBT). Working with a psychotherapist trained in CBT, you'll learn to identify and change thoughts that influence emotions. You'll develop insight into how even the smallest choices allow a behavior to persist and what is getting in the way of changing your patterns.
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In a CBT session, clients use educational exercises, talk therapy, and simulations to change behavior. Sessions usually involve intense work over several weeks to arrive at effective solutions. If you're struggling with cravings, depression, anxiety or addition, give CBT a chance. It could make all the difference in your way of life.

Yes, we are aging. Every day. That's a simple fact of life. But we're also living longer than ever before and we have a remarkable opportunity to enjoy our longevity by making good choices and paying attention to the role of healthy cognitive function (HCF) in our overall ability to live - and age - with vitality, grace and dignity.

Healthy cognitive function means we're able to retain our ability to think, learn, and remember. We can mentally reason, concentrate, make plans, evaluate and organize information in a variety of ways.

Cognitive health falls along a continuum, from optimal to mild impairment to severe dementia. There's great variability in how dementia develops and how it progresses. Some people never show early signs and others can show a slow or a rapid decline. Some of the early signs of dementia include forgetfulness that disrupts daily living, inability to plan or solve problems, difficulty performing simple or routine tasks, and time/place confusion.

Genetics, lifestyle, and environmental factors are associated with cognitive function. While we can't do too much about inherited risk factors, we can preserve and even enhance brain health with a few simple lifestyle practices. Here are some tips for keeping your brain active, healthy and sharp:

Never Stop Learning. Ongoing research shows the brain is able to evolve and learn across the lifespan. The key is to keep those neurons (brain cells) engaged. Actively seek to learn and experience new things. Read a variety of types of books and magazines. Play Sudoku, chess or other games that involve problem solving. Use an iPad. Travel. Learn a new language. Take (or teach) a class. This kind of mental stimulation helps your brain form new memories, strengthens existing memories, and creates new neural connections.

Stay Connected. Involvement with family, friends, and community creates positive emotions that are linked with overall vitality. People who are alone most of the time show sharper declines in cognitive function. If family isn't nearby, join a club or volunteer.

Move that Body. Research indicates exercise improves connections among brain cells and may reduce risk for dementia. Aim for 30 minutes of exercise, five days per week unless otherwise advised by your physician.

Protect Your Brain. If you smoke or frequently drink alcohol it's akin to draining the brain's natural resources. Smoking interferes with healthy blood circulation, not just in the body but also to the brain. Alcohol impairs communication between neurons and causes long-term changes in brain chemicals involved with memory, emotion, and coordination. Certain prescription medicines (or a combination of medicines) can affect cognition, memory or thinking. If you experience such changes, or notice them in a loved one, talk to your doctor.

And it goes without saying (but it's always good to be reminded): Eating whole foods and a low intake of sweets are the foundation for optimal brain health.
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Remember, dementia is no longer considered a normal and inevitable outcome for an aging brain. We all have opportunities to retain HCF, allowing us to maintain an independent and active lifestyle.

You've just enjoyed a southwest burrito at your favorite restaurant. Now, you're feeling as if someone has lit a fire in your upper abdomen and the flames are reaching up your throat. That's acid reflux. It's triggered when stomach acid backs up into your food pipe (the esophagus). Acid reflux (commonly called heartburn) is a painful and aggravating condition that affects about 60% of the adult population in a given year. A more persistent and serious condition, Gastroesophageal Reflux Disease (GERD) afflicts as many as seven million Americans.

A variety of symptoms accompany reflux - not everyone has them all. People with GERD typically experience symptoms from intense irritation to burning pain in the lower mid-chest or behind the breastbone. Other common symptoms are stomach ache, nighttime cough, and inflammation. Persistent reflux can erode tooth enamel, damage the lining of the esophagus, cause sore throat/laryngitis, interfere with swallowing, and increase risk for diseases of the esophagus.

You may be familiar with prescription and over-the-counter medications for reflux disease, such as proton-pump inhibitors and antacids. At best, these drugs only mask symptoms, providing short-term relief rather than getting to the root cause. From a naturopathic medicine perspective, possible underlying causes of GERD range from the food you eat to factors such as imbalances in stomach acid, food sensitivities, hiatal hernia, overuse of antibiotics and stimulants such as caffeine and nicotine.

To get to the root cause of GERD, a holistic physician may test for food sensitivities, evaluate your diet and lifestyle habits, and consider a number of other possible causes. Once the underlying cause has been determined, your doctor may recommend diet changes, herbal remedies, as well as nutritional supplements and physical therapies such as abdominal massage and stress management techniques. Your doctor will use therapies and help you make changes that will restore balance and health to your gut.

Below are a few of the supplements and lifestyle changes that can help you maintain a healthy gut and reduce your risk for heartburn and GERD.

Ginger: Treats various gastrointestinal ailments, including heartburn. It acts as an anti-inflammatory, which can reduce irritation in the esophagus.

Adopt healthy habits: Exercise 30 minutes daily. Boost your diet with whole, fresh fruits and veggies, fermented foods, and organic meats. Drink 6-8 glasses of filtered water daily. Maintain a healthy body weight. Properly care for other medical conditions such as diabetes. Don't smoke or overuse alcohol, as this can trigger and aggravate reflux.

Remember, supplements alone do not address underlying lifestyle habits and health conditions that cause GERD. It's important to work closely with a naturopathic doctor to understand the root cause and your best individualized treatment.

Adults and children alike are spending more time awake late at night to study, work, or have fun. All those late nights may be slowly killing us. More than 20 years of research shows us that sleep is vitally important to physical and mental health.

Most of what we know about sleep and health comes from studies of what happens to the mind and body when we don't sleep enough, or at all. In animal and human studies, living without sleep for even a few months resulted in death. Sleeping fewer than 8 hours a night on a regular basis is associated with increased risk for diabetes, heart disease and stroke, depression, colds and flu, and obesity.

While We Are Sleeping…
Sleep affects brain chemistry and has an important role in the functioning of the nervous, immune and endocrine systems. During sleep we develop and reinforce neural pathways involved in memory, learning, and emotion. New research suggests sleep helps flush toxins from the brain.

While we are sleeping, the body manufactures hormones that repair damage caused by stress and the environment in which we work and play. Growth hormone cleanses the liver, builds muscle, breaks down fat, and helps normalize blood sugar. We also produce hormones that help fight infections. If we aren’t getting sufficient sleep, we get sick more often and take longer to recover. Lack of sleep increases inflammation, which has been linked to heart disease and stroke.

Skimping on shut-eye is linked with obesity in adults and children. Lack of sleep interferes with the levels of ghrelin and leptin, metabolic hormones that signal when you’re hungry and when you’re full.

The amount of sleep you need varies based on age, activity level, quality of sleep, and genetics (e.g., some of us really are night owls). Infants typically require 14-15 hours of sleep per 24-hour period; young children about 12 hours; teens about 9 hours, and most adults 7-9 hours. A general rule of thumb for determining your sleep requirement: If you do not wake feeling refreshed, you may not be getting enough sleep.

Tips For A Good Night’s Sleep

1. In the sack for sleep and sex only. Regular sex can improve sleep quality so don’t use your time between the sheets to deal with daily hassles—take that outside of the bedroom (or record in a journal). If you don’t feel sleepy, leave the room and do something relaxing until you feel drowsy. Then, go back to bed.
   
2. Set a sleep schedule. This includes a soothing pre-sleep routine, such as a warm bath, reading or gentle yoga. Go to bed and wake at the same time each day. This trains your body rhythms, making it easier to fall asleep. If you need a nap, get it in before 5:00 PM; limit to 20 minutes.
   
3. Surround yourself with cave-like ambiance. A sleeping space should be quiet, dark, and cool (between 16-22°C). If you do shift-work, use blackout shades or an eye mask. Remove electronic devices, computers and TVs from your room. Research shows that use of digital devices within an hour of bedtime has a negative effect on sleep quality.
4. Let the light in early and exercise regularly. Natural light helps regulates hormones that promote ideal sleep-wake patterns. Open the curtains as early as possible and get outdoors during the day. Also, exercise during the day or early evening makes it easier to fall asleep and increases the amount of deep sleep obtained.
5. Eat a Light, Last Meal of the Day. A light dinner eaten 2-3 hours before sleep is ideal. A full stomach interferes with sleep as the body works at digestion. Steer clear of spicy or fatty foods that can cause heartburn. Avoid products containing caffeine, sugar or nicotine as their effects can last several hours.
   

Are You Sleep Deprived?
You don’t have to pull “all-nighters” to become sleep deprived. A sleep debt of just 1-2 hours a few nights a week can affect your health and performance.To become fully well-rested and regain energy after a sleep debt, get an extra hour of sleep each night for one week.
If you experience any of the following signs of sleep deprivation, talk to your healthcare provider about natural approaches to getting your sleep back on track.

• Daytime drowsiness; fatigue
• Poor memory; difficulty concentrating
• Changes in appetite
• Difficulty dealing with stress
• Irritability
• Muscle tension; impaired vision
• Increase in accidents or clumsiness
  

How would you like to understand, once and for all, the relationship between what you're eating and how you feel? Keep a mind-body food journal. It's a powerful way to gain insight into eating habits and the impact of food choices on your mental and physical wellbeing. A mind-body food journal is different from a "diet diary" because the intention is different: it's not just about the fit of your jeans, it's about how food fits your life and your lifestyle.

Too often we eat mindlessly - on the run, watching television, behind the computer. A mind-body food journal helps create clarity between what we choose and how we feel. It leads the way to improved choices and - because food is medicine - supports total mind-body health and healing.

Start your journal today. Track your eating habits for a few weekdays and at least one weekend day. Do this for at least two weeks.

What to Track in a Mind-Body Food Journal

Food Factors

• When did you eat?
• What did you eat?
• How much did you eat?
• Why did you eat?
• How did you feel after eating?

Mind Factors

• What was your overall mood before and after eating?
• Did you have headaches, or mental/emotional fatigue?

Body Factors

• What did you notice about your body before and after eating?

Social & Environmental Factors

• Who were you with for the meal?
• Did you eat hurriedly or calmly?
• Were you doing another activity while eating?

Review your journal at the end of each day and summarize your habits. Note the key factors for why you chose to eat the way you did, what was going on, how you felt and if there were any physical symptoms. You and your holistic healthcare practitioner can use this information to help make healthier food choices.