Tag Archives: stress

A Naturopathic Holiday Survival Kit

Dr. Wyse presented suggestions & resources so that we can enjoy & delight in the (sometimes anxiety-ridden) holiday season! Here are the slides from the presentation on reducing holiday stress! Holidays are a Time to Celebrate the light

Food during the holidays

Over the holiday we can savour and celebrate being nourished. Sometimes we overindulge over the holidays and if we are going to choose a time to do so – this is the time. Just be aware of your limits and remember moderation.

Nourishment during the holidays

In order to truly feel nourished, choose foods that are full of vitality. Foods with the highest vitality are commonly those that are grown closest (local) to us without the use of pesticides (organic). Emphasize warm foods including soups & stews, root vegetables, beans, miso & seaweed, garlic & ginger. Some examples of vital foods in the winter include:
  • Bone broth & soup stock
Soup stocks made from organic bones are an important source of bone strengthening nutrients and minerals. Soup stocks are also very beneficial for healing the gut.
  • Sprouts
Soak & Sprout grains, lentils, beans, nuts and seeds Soaking and sprouting increases the vitality of foods, enhances digestion and nutrient availability.
  • Fermented Foods
Pickles, sauerkraut, miso, organic apple cider vinegar

Digestive Support during the holidays

Oftentimes during the holidays we can get “off our kibble” and our digestive systems can get off track. To assist in keeping ourselves healthy and regular we may include the following in our holiday kit:
  1. Probiotics
  2. Digestive Enzymes
  3. Greens powder
  4. Flax seeds or Magnesium citrate
  5. Warming Aromatic herbs for tea: Cinnamon, Cloves, Ginger, Cardamom

Common symptoms of Overindulgence include:

Indigestion -Enjoy bitters before meals & carminative teas or digestives after meals. -Keep digestive enzymes in you bag. They may be used in a pinch especially for those with food sensitivities. Nausea -Ginger as a tea or as candied ginger in your bag. -Ginger is also a useful herb for travel sickness. Heartburn & Acid Reflux -Bitters or apple cider vinegar in water before meals as a preventative. -Filipendulla ulmaria (Meadowsweet), Matricaria chamomila (Chamomile), Glycerrhiza glabra (Licorice) Bloating & Gas -Enjoy carminative herbs: ginger, clove, fennel, cardamom teas. -Massage belly. -Constipation -Incorporate ground flax seeds into meals. -Drink aloe vera juice or take Magnesium citrate before bed. Headache -Keep the liver functioning optimally by drinking warm water with lemon on waking. -Peppermint tea pr peppermint EO massaged around the head can be cooling. -Cystitis -Keep hydrated, drink plenty of water. Arctostaphylos uva-ursi (Uva ursi tea), Unsweetened cranberry juice, probiotics, D-mannose Sluggishness & Lethargy -Try to avoid reaching for coffee. Get outside for some fresh air & exercise. Adaptogens like Panax quinquefolius (N. American ginseng)

Immune System Support

Medicinal mushrooms
  • Cook with Shiatake mushroom
  • Make Chaga tea (Inonotus obliquus)
Antioxidant, Betulinic acid Zinc Function:
  • Involved in digestion & metabolism including carbohydrate digestion and phosphorous metabolism
  • Essential for general growth and proper development of the reproductive organs and prostate gland function
  • Prevents acne and controls the function of the oil glands.
  • Aids in synthesis of protein & collagen formation, promotes a healthy immune system, aids in wound healing and allows for enhanced vision, taste & smell
  • A component of insulin and many vital enzymes
Signs of Deficiency: slow growth, delayed sexual maturity, prolonged healing of wounds, diminished taste or smell, brittle and thin nails, acne, fatigue, hair loss, high cholesterol, poor night vision, impotence, increased susceptibility to infection, infertility, poor memory, propensity for diabetes, prostate problems, poor appetite, recurrent cold & flus, skin lesions Increased need for zinc: alcohol consumption, smoking, physical & mental stress, fatigue, susceptibility to infection & injury Zinc Tally Test for deficiency From: Paul Bergner. Healing Power of Minerals. 1997

FAMILY & FRIENDS during the holidays

Holidays provide us with the opportunity to gather with friends & family to reflect on our many blessings. We may even wish to welcome those without family to gather together or to accept an invitation for a holiday celebration.
  • Keep in mind that there is no such thing as a “perfect family” nor “perfect holiday”. We can cultivate and bring patience, calm & love to events.
  • It is okay to say no and set boundaries for yourself.
  • Remember to BREATHE.
HUGS HUGS are a great way to spread LOVE. Word “hug” from Old Norse: “to comfort” Hugs are also a good way of not spreading germs. If we choose to shake hands be sure to wash our hands regularly with soap & water. The majority of hand sanitizers (Triclosan) is toxic. L Hugs actually boost happiness levels and are the fastest way to get the love hormone, Oxytocin flowing in our bodies. Hugs: -Lower blood pressure -Lower cortisol levels -Augment our sense of well being as we feel an expanded social connection “Bulletproof Chaga/Coffee”
  • 1 cup Chaga tea/coffee
  • 1/3 cup coconut milk
  • 1 Tbsp. grassfed butter
  • 2 Tbsp. coconut oil or 1 Tbsp. MCT oil
  • 1 Tbsp. Cacao powder, raw (optional)
  • 1 tsp. vanilla extract
  • Put all ingredients into a blender and whizz
  For Social Anxiety during the holidays -Herbal anxiolytic: - Piper methysticum (Kava kava) For Sleep & Insomnia durng the holidays -Nervines: Catnip, Chamomile, Passiflora, Valerian -Supplements: Magnesium

Holiday Fun!

Holidays are there for YOU to enjoy. What is fun for you? Celebrate by making time for your own self-care, time to NURTURE YOU.  

Nurturing Yourself during the holidays

  • Meditation/Relaxation
Connecting to your heart
  • Pamper yourself
Book a massage, hair appointment, manicure/pedicure
  • Spend Time in Nature
Connect with your environment, the trees, plants, animals, the air (wear leather soled shoes, if possible for grounding)
  • Exercise & Move
Try to get on track with movement every day. Try walking, a yoga class or qigong Celebrate Wishing you many blessings as we celebrate holiday season, the light & our Sun. References Bergner, Paul. The Healing Power of Minerals. 1997 Gladstar, Rosemary. Herbal Recipes for Vibrant Health. 2008. Hoffmann, David. Medical Herbalism. 2003. Sheppard, Peter. Huey, Wallace. The Whole Person Handbook. Trans4mind: 2008. Winston, David. Adaptogens. 2007 Redden, John. Viriditas Class notes. 2010 avivaromm.com mercola.com   Pictures from Dr. Wyse's presentation on December 8th 2016 at Goodness Me in Mississauga at 7 pm. Naturopathic Doctor Tiffany Wyse presenting health class at Goodness Me in Mississauga dr tiffany wyse presenting health topics in Mississauga


The holidays are an exciting time of year, but bring with them lots of stress. We hope that this list of tips helps you reduce your holiday stress!

Physical - Emotional connection to holiday stress

Emotional stress is linked to colds and flu as well as chronic diseases. You can often here this described as a mind-body connection. Often times I see patients experiencing major physical troubles when their emotional stress has been high. I usually refer to this as "a perfect storm".

That is why we instruct patients about adopting a Chiropractic lifestyle, which is a mode of living that emphasizes disease prevention through healthy choices. Keeping an eye on stress is a major part of this lifestyle. Early signs of stress include irritability, fatigue, inability to relax or sleep, loss of appetite, or feeling overwhelmed. Don't dismiss these alarm signals as "normal" feelings to be endured. Instead, make appropriate steps to support your body and life.

Check with the Chiropractor

During the holidays, make an appointment with a Chiropractor. Research shows that Chiropractic care reduces the impact of stress on your body and enhances immune function. Stress can also "twist up" the nerve system and create subluxations within your spine and nerve system.

Vertebral subluxation is a condition in which motion is limited in areas of the spine and the spinal segments (vertebrae) negatively impact the nerve system, making it difficult to get through the holidays..and life. A Chiropractic visit to check and adjust any subluxations during the holiday season will help empower your body naturally throughout the holidays.

Check with your Naturopath

During the holidays, make an appointment with a Naturopath. Our Mississauga Naturopathic Doctors can help you identify areas of stress that you may not think of. Once you can identify stress causing problems, it is much easier on you to reduce them!

Maintain a Healthy Diet

Eating a healthy diet is important to keep the emotional stress from the holidays from impacting your health.

Less sugars, less saturated fats, more fruits and vegetables, more water. Make an effort to eat better this holiday season and it your body will thank you with a better ability to thrive through the busy season.

Exercise

Burn off the stress!

Exercise reduces the production and effects of key stress hormones, such as cortisol.

Avoid Holiday Debt

Make efforts to avoid lingering and annoying "holiday Bills". There is a financial aspect to health that will be impacted by your holiday spending habits. This can greatly impact the load of your stress.

Stay Flexible

Many people have unrealistic expectations for the holidays, particularly how family members will interact. This is a major source of holiday stress.

Allow yourself to be more flexible with your expectations and keep an open mind. The ability to adapt to changing plans and life events is a key aspect to reducing stress in life, and the holidays.

Keep it Simple and Be Organized

A big festive feast can be a tradition in many large groups, but doesn't have to be done all by one person. Be organized, delegate duties, and share in the traditions.

Appreciate

It is ultimately important to appreciate life in the moment. This has a great impact on putting into perspective the things causing your stress.

Take a Break

If you are over stressed and your needs aren't met, it won't be long before your body comes to a halt. Make yourself a priority in your life and ensure that your needs are met. You will be better off caring for others when you allow yourself a break.

Have an excellent holiday season,

Erin Mills Optimum Health


Reduce Stress with a Chiropractic Adjustment

Stress can be seen and felt many ways. One that most people are aware of is their blood pressure and heart rate.

Did you know that a Chiropractic adjustment can impact your blood pressure and heart rate?

Interestingly, the spine has a large roll to play with your heart and blood pressure due to the nerves that travel through the spine and connect the brain, heart, and blood vessels. By adjusting the spine if it is in a state of stress (or vertebral subluxation), the stress can be lessened on the nerve system making it easier for the body to normalize the heart rate and blood pressure! Interesting! Read more below and ask your Chiropractor about this amazing information: An activator adjustment was able to impact the blood pressure and pulse rate in this randomized controlled trial (RCT) research study. Amazingly, considering the health complications of high blood pressure, cardiovascular problems, and the sole reliance on drugs to address the issue. Specifically addressing the thoracic spine or upper back in patients can make a positive impact on a patients’ health. This can help them become their naturally healthy self again! - Dr. Callum Peever A Somatovisceral Reflex of Lowered Blood Pressure and Pulse Rate After Spinal Manipulative Therapy in the Thoracic Region. "Objective: A randomized controlled trial (RCT) was designed to test effects of specific thoracic (T1 to T5) manipulations using an Activator instrument for changes in diastolic and systolic blood pressure, blood pressure classification, and pulse rates in 290 normotensive and hypertensive people in El Salvador." "Methods: They were randomly assigned to one of three groups: Control (i.e., no treatment, N=95); Placebo treatment (N=96); or Active treatment (N=99). Subjects’ blood pressure and pulse rates were measured after relaxing for 15 minutes, then before intervention, and again just after treatment." "Results: Systolic and Diastolic BP, pulse rate, and BP classification decreased significantly only in the active treatment group. No significant changes occurred in the placebo treatment and control groups. Activator treatment’s effect size in changing hypertension classification as compared to no treatment was a medium d=0.37, and 0.45 when compared to placebo." "Conclusion: Specific thoracic spinal manipulations affected three measures: blood pressure, pulse rate, and changes in hypertension classification only in the active treatment group. Findings may represent in part a rebound effect from treatment anxiety, but this alone did not count for the observations. Activator instrument’s utility for sham settings was supported for future efficacy studies. The decrease was robust across several analysis, but the duration of the effect requires longer-term follow up." Objectives "This randomized and controlled trial (RCT) was designed to explore the effects of upper thoracic (T1 to T5) spinal manipulation device on BP and PR changes in a random sample of patients with and without hypertension. The thoracic region includes innervation by the stellate ganglion that controls sympathetic innervation oh the heart. In addition, the trapezius muscle is innervated by the spinal thoracic nerve – a cranial nerve that shares neural connections to body regulation systems. Touch or stimulation of this upper thoracic region may affect the blood pressure for the reasons mentioned above." Discussion (by author) "Previous studies showed a potential for a somatovisceral response from thoracic musculoskeletal stimulation and changes in blood pressure and pulse above anxiety relates responses. Specific thoracic (T1-T5) Activator manipulations appear to decrease systolic and diastolic BP and pulse rate. A recent literature review also reports spinal manipulative therapy lowering hypertension raw measurement and classification, as did an earlier chiropractic study in 1998 by Yates et al." "One mechanism is by sensing direct neural input via the pontomedullary reticular formation (PMRF) and contralateral intromediolateral cell column (IML), which would relax vasculature. Another is that fast muscle stretch from manipulation might rest blood pressure by decreasing sympathetic tone and the relaxing peripheral arteries innervated by the upper thoracic spinal nerves." J Manipulative Physiol Ther. 1988 Dec;11(6):484-8 J Manipulative Physiol Ther. 2012 Mar=Ap3:35(3):235-43      " ["post_title"]=> string(21) "Reduce Holiday Stress" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(6) "closed" ["post_password"]=> string(0) "" ["post_name"]=> string(21) "reduce-holiday-stress" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2017-12-22 13:17:24" ["post_modified_gmt"]=> string(19) "2017-12-22 13:17:24" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(38) "https://www.erinmillshealth.com/?p=912" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } -->
Stress of toys on ground with toy ambulance

Reduce Holiday Stress

The holidays are an exciting time of year, but bring with them lots of stress. We hope that this list of tips helps you reduce your holiday stress!

Below are suggestions from our wellness office in Mississauga on how to have the best holiday season by reducing your holiday stress. There are lots of suggestions from our naturopathic doctors and chiropractors. Connect to our team of natural health care professionals to apply these approaches to your holidays!

erin mills optimum health staff photo 2017 christmas holiday
Merry Christmas from the Erin Mills Optimum Health team!

Continue reading

Dr. Callum Peever is a Chiropractor in Mississauga at Erin Mills Optimum Health.  He is also the active Co-President of the Halton Peel Chiropractic Society, Regional Director in Toronto for Activator Methods International, the past Director of the Halton Urban Core Community Health Centre Chiropractic Clinic, and a Clinical Instructor teaching the Activator Methods Chiropractic Technique to fellow Chiropractors.

 

Sitting Kills Moving Heals book cover

Minimizing the Impact of Stress on Your Body – Chiropractic Advice

Your Mississauga Chiropractor discusses how Minimizing the impact of stress on your body can have huge health benefits

Stress Happens and can negatively impact your health.

I am not just talking about emotional stress, but physical and chemical as well.

Your body has to fight against things its entire life.  It should be winning that fight.  As soon as it is losing the fight against stress, you’re in trouble!  – Mississauga Chiropractor Dr. Callum Peever

What types of stress does your body face?

 

Sitting Kills Moving Heals book cover

 

Your body is constantly subjected to stress. Even if you think you have none in your life, realize that you can’t get away from gravity! Event when sitting comfortably gravity is still pulling down on you. Your body has to adapt to the stress of gravity daily.

Minimizing the impact this has on your body is a good way to live towards a longer, more comfortable, and active life.

Your body is constantly adapting to the stressors in your external and internal environment. This environment is not always easy on you and you can’t always escape it. Whether it be gravity pulling you down, your boss putting you down, or the smog in your city making it hard for you to breathe.

Conveniently, the body has an amazing inborn innate ability to adapt to stress of all types.

However, this doesn’t mean that you can abuse your body and expect to live towards a long, comfortable, and active life.  You can lose the battle against stress if you aren’t careful and aren’t supporting your body.

How does the body adapt?

The body is an adaptation machine.  Your bones are constantly adapting to the gravitational and physical load you put on them.  Your muscles are constantly shrinking and growing depending on what you are using them for.  Your heart is constantly changing the amount of blood to pump through your body to keep the body supplied with oxygen and nutrients that meet its demands.  There is a lot going on, constantly!  This innate ability to adapt allows humans to be perfectly suiting to their environment.

This amazing ability is coordinated by the brain and nerve system.  If you create a positive situation for your body to adapt, it will come through STRONGER.  Unfortunately, if you do not give your body a chance to adapt to the stress it takes short cuts or breaks down in the face of overwhelming stress.  Because your brain is coordinating the adaptation to stress, the emotional challenges you are subjected to will also be felt throughout your entire body, and health!

Here is a 2010 research article highlighting how dangerous stress can be.  This article points out that chronic stress is a main factor creating high blood pressure, which is a major health problem in North America today:

Chronic Activation of the Sympathetic Nervous System is the Dominant Contributor to Systemic Hypertension

The sympathetic nervous system (SNS) is the program of the brain that is turned on when under stress (or “fight or flight”.  The parasympathetic nervous system (PNS) is the program of the brain that is turned on when the allowed to relax or repair.

What can a Mississauga Chiropractor do to minimize the impact of stress on the body?

Chiropractic focuses on supporting and encouraging the brain and nerve system to adapt by removing stress and interference that builds up directly on the nerve system.  In doing so your body has more flexibility to adapt to stress that come your way.

Does that mean I don’t have to change my lifestyle?

Chiropractic will help enable your nerve system to adapt to more stress. But, if you continue to hit your head against a wall, you will keep running into similar problems.  I frequently have to coach my patients on the stress they are subjecting their bodies to. Some they are aware of, and some of it they are not.  By measuring the stress that builds up through the body, I can help them identify key areas where it is overwhelming their body.  This way they can focus on a specific areas of their life and body to address which I find more successful.

A suggestion I give frequently is to minimize the stress your body is subjected to. Think of the challenges your body faces. Can you decrease some of the negative things in your life?

If you can, your body will have a much easier time at adapting to your life.  Not an easy time… just easier.

Throughout life you need to support and encourage your brain and nerve system in order to minimize the impact that life’s stress has on you.  Chiropractic can help with this!

Chiropractic also helps by taking a proactive approach to health and wellness, and encouraging proper function and alignment.

I look forward to helping you live a more comfortable, long, and active life.  Continue reading below to learn how stress can affect your health.

Dr. Callum Peever – Mississauga Chiropractor


 

How Stress can affect your Health

Your emotional and physical health are directly linked.  There are many ways that stress will directly affect your health.  Stress can affect lower back pain, increase your risk for Alzheimer’s, reduce productivity at work, weight gain, reduce sleep, and create a reduced quality of life.

Stress of toys on ground with toy ambulance

Stress and Low Back Pain

Low back pain and stress go hand in hand, both increase the risk for each other.

Emotional distress as a predictor for low back disability: a prospective 12-year population-based study.

Spine. 2007 Jan 15;32(2):269-74.

Stress and Alzheimer’s Risks

Research shows that emotional factors, such as depression and anxiety, are strongly tied to the likelihood of developing Alzheimer’s disease.

Chronic psychological distress and risk of Alzheimer’s disease in old age.

Neuroepidemiology. 2006;27(3):143-53. Epub 2006 Sep 13.

Stress and Sleep

Research shows that adequate sleep is essential to optimal health. Missed sleep is linked with a myriad of disorders including depression, anxiety, cardiovascular disease, cognitive impairment and difficulty losing weight.

Psychological factors and insomnia among male civil servants in Japan.
Sleep Med. 2007 Apr;8(3):209-14. Epub 2007 Mar 21.

CHRONIC INSOMNIA AND STRESS SYSTEM
Sleep Med Clin. 2007 Jun; 2(2): 279–291.

Stress and Work Productivity

Many individuals are under the impression that stress bolsters productivity. However research shows that while a small dose of stress may initially spur efficiency, any more than a small amount will decrease productivity.

The association of corporate work environment factors, health risks, and medical conditions with presenteeism among Australian employees.

Am J Health Promot. 2006 Nov-Dec;21(2):127-36.

Stress and Quality of Life

Slashing stress is essential for optimum quality of life. Studies show that stress is the number 1 factor associated with poor quality of life, especially for those with multiple diseases.

Effect of chronic diseases and associated psychological distress on health-related quality of life.

Intern Med J. 2007 Jan;37(1):6-11.

The Chiropractic lifestyle aims to reduce the impact that this stress has on your health.

Doctors of chiropractic know that emotional and physical health are inextricably linked. The chiropractic lifestyle is a mode of living that focuses on disease prevention through healthy choices for body, mind and spirit. Stress reduction is an integral part of this lifestyle.

Engage in Exercise

Daily exercise is a winning stress busting strategy. Carving out an hour per day for a structured workout will work wonders when it comes to slashing anxiety. However even a shorter cardiovascular workout, such as a brisk 20 minute power walk, plummets stress levels. The good news is that exercise is cumulative, so small bursts of exercise throughout the day add up.  For instance, opt for the stairs instead on the elevator and park at the far side of the parking lot.  This strategy of small bursts of exercise throughout the day also comes in handy for those that have to sit throughout the day.  The more you stand up throughout the day, the less the impact of sitting will have on your body.

Call on a Confidant

Research reveals that relying on at least one co-worker to listen and empathize dramatically reduces work-related stress and improves sleep quality. Supportive networks outside work are just as important. If you feel stress mounting, block out some time to connect with someone who’s upbeat and caring. Even if it’s just for a quick phone call.

Contemplate Counselling

If your stress seems to be consuming your life, consider counselling form a licensed professional. Therapy may be a helpful jump start to long-term stress reduction.

Get Started

As your partners in health, this chiropractic office wants you to enjoy a heightened level of wellness. Make sure to maintain regular chiropractic checkups to combat the effects of stress on your spine and body.

Dr. Callum Peever is a Chiropractor in Mississauga at Erin Mills Optimum Health.  He is also the active Co-President of the Halton Peel Chiropractic Society, Regional Director in Toronto for Activator Methods International, the past Director of the Halton Urban Core Community Health Centre Chiropractic Clinic, and a Clinical Instructor teaching the Activator Methods Chiropractic Technique to fellow Chiropractors.