Healthy Living Blog
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Don’t let allergies ruin your Spring!
It’s that time of year again: Weather is warming, days are getting longer, flowers are blooming, lawn mowers are rumbling… but that also means Allergy Season! Don’t let your allergies get in the way of enjoying the outdoors!
There are a variety of all-natural treatments that studies show can help with allergy symptoms, often without many of the troubling side effects ascribed to traditional over the counter medications. When it comes to anti histamines the most common side effect is drowsiness, but did you know that decongestants can cause:
- Nervousness
- Sleeplessness
- Increased heart rate
- Increased blood pressure
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For a growing number of allergy sufferers natural remedies have been their first line of treatment and prevention of allergy symptoms. Some herbs such as butterbur, goldenseal and nettle have all been shown to be effective in reducing allergy symptoms (sneezing, runny nose, itchy, watery eyes) associated with hay fever and grass and pollen allergies. These herbs can be effectively used as a nasal rinse or taken orally to help prevent and treat allergy symptoms.
In addition to herbs, many naturopathic doctors also believe certain nutrients can be helpful in quieting seasonal symptoms. Among the most popular are grape seed extract and a flavonoid compound known as quercetin. Although both occur naturally in many foods, when used in supplement form they can be extremely helpful in reducing allergy symptoms particularly in conjunction with vitamin C.
In addition to natural treatments acupuncture can be particularly useful if you are suffering from multiple allergies, since it works to quiet the areas of the immune system that are overstimulated by exposure to multiple irritating factors.
Stop letting your allergies get in the way. There are many natural treatment options and it’s a matter of finding the right one for you!
The Organic Dilemma: When to choose Organic?
We’ve all seen the booming (and expensive!) organic sections in our local grocery stores but what is the real benefit of spending more money to buy organic. I’m here to help simplify this dilemma!
What is Organic?
Simply put organic farming is an organized system of farming that promotes the sustainable health and productivity of the ecosystem- soil, plants, animals and people. Organic produce and grains are grown without the use of synthetic pesticides, herbicides, fertilizers or GMOs (genetically modified organisms) while animals are never fed by-products of other animals and are raised with the ability to roam free and socialize.
Why Choose Organic?
Generally fruits and vegetables are sprayed with synthetic pesticides and other toxic chemicals to preserve them and help them grow. Different pesticides have been linked to a variety of health problems, including hormone disruption, cancer and brain toxicity. Eating organic foods reduces our exposure to these harmful synthetic chemicals and can have a number of long term health benefits. But for most people, switching to organic produce is a gradual process. Because organic foods tend to be more expensive than their counterparts, making informed choices in the produce aisle helps minimize pesticide consumption while keeping the budget in check!
When buying non-organic foods my tip is to:
“Avoid the Dirty Dozen and Choose the Clean Fifteen”
The Dirty Dozen are produce that typically absorb higher amounts of pesticides and chemicals in their skin and seeds. When purchasing these foods, try to choose organic. It’s important that you don’t completely eliminate these healthy foods from your diet, instead start with buying the top 3 foods organic and gradually work your way down.
The Clean Fifteen are produce which tend to absorb and contain the least amount of pesticides and chemicals. Choose these foods when sticking to the non- organic section of your grocery store.
The Dirty Dozen (in order of contamination)
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Apples Celery Sweet bell peppers Peaches Strawberries Nectarines Grapes Spinach Lettuce Cucumbers Blueberries Potatoes
The Clean Fifteen (in order of least contamination)
Onions Sweet Corn Pineapples Avocado Cabbage Sweet peas Asparagus Mangoes Eggplant Kiwi Cantaloupe Sweet potatoes Grapefruit Watermelon Mushrooms
3 Simple Stretches for Office Workers
Almost everyone knows the fatigue and stress that come with hours of deskwork. The body simply wasn’t made to sit immobilized for prolonged periods. Here are 3 simple stretches you can do throughout the day to help stave off the headaches, burning shoulders and achy back muscles throughout the work day.
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Why Happiness is Healthy
I came across this article today by Dr. Mercola which asks the question, are healthy people happier?
This is a belief that I have always held but now there is growing evidence to supports this theory. Although people who perceive themselves to be happy tend to eat better, exercise more frequently and get better sleep than those who are not, the benefits of having a positive mental attitude appears to have a positive upshot to your overall health and wellbeing.
To paraphrase this article, positive thoughts and attitudes have been show to influence your immune system, bodily function and gene expression.
“One study found that when happy people are exposed to cold and flu viruses, they’re less likely to get sick and, if they do, exhibit fewer symptoms. “
Emotional states which are perceived as being negative have been linked to stress inducing inflammatory responses and depressed immune function. The effects of low grade constant stress accumulate within the body and ultimately diminish your resilience.
The author suggests,“Perhaps people who are happy are less impacted by everyday stressors, and this ability to deflect stress is responsible for many of the gains to their health.”
Researchers at UCLA have shown that “people with a deep sense of happiness and well-being had lower levels of inflammatory gene expression and stronger antiviral and antibody responses.2 Ultimately your happiness level can alter your genes by affect whether you turn on a harmful gene or not.
What type of Happiness are you and does it affect your health?
Psychologists have defined two categories of happiness which can affect your gene expression.
Hedonic Happiness: The happiness we get from pleasurable experiences (purchase a new car)
Eudaimonic Happiness: Joy arising from activities which foster a sense of purpose, life meaning and/or self-actualization
Scientific America reported that subjects who’s happiness came from eudaimonic experiences were found to have a more favourable gene-expression profile compared to the hedonic group which showed gene profiles similar to those of people experiencing high stress. Bottom line is that happiness which is derived from a deeper sense of fulfillment, versus fleeting experiences, will bring about more health benefits.
Is Happiness genetic? Are you predtermined to be Un-Happy? How can you increase Happiness?
Although there is research that shows some people are naturally happier than others there is growing data to support that happiness is a goal we can work towards.When Happy people were asked to rate themselves on the 10 Happy Habits, self acceptance seems to be the strongest predictor of happiness. Psychologists have identified 9 other Happy Habits which when practiced are linked to a more positive mental state:
- Self Acceptance: think kind thoughts about yourself and thinking you’re fine as you are
- Giving: do things for others
- Relating: connect with people
- Exercising: take care of your body
- Appreciating: notice the world around
- Trying out: keep learning new things
- Direction: have goals to look forward to
- Resilience: find ways to bounce back
- Emotion: take a positive approach
- Acceptance: be comfortable with who you are
- Meaning: be part of something bigger
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The author also states that practicing mindfulness is a key technique in achieving a more positive, happier mental state. Living in the moment helps quiet the mind, allowing you to let go of distracting thoughts which can elicit damaging stress responses.
I’ve always felt that positive mental attitudes have a huge impact on maintaining health, wellbeing and healing. I challenge you to evaluate where you stand on these 10 Happiness Habits and then foster the weaker areas to help bring about “Happy” shift in your health.
Are you getting enough Vitamin D?
We all know that the long winters can deplete us of vitamin D, but as the days are getting longer and brighter, are you still getting enough?
Vitamin D, sometimes called the “sunshine vitamin” is a fat soluble vitamin that begins being produced in the skin in response to direct sun exposure. The daily recommended adult dose is 1000IU and higher for those over the age of 60. There are three ways to get your daily required amount of vitamin D: food sources, direct sun exposure to bare skin and supplementing.
As a fat soluble vitamin, it is naturally found in the fat and oils of fish, seafood, to a lesser extent in meat, and eggs. Although many foods are fortified with vitamin D, such as cereals, milk and orange juice, it can be difficult to obtain the required amount of vitamin D daily from food alone.
In addition, many lifestyle and environmental factors can affect your ability to get sufficient amounts of this vitamin through the sun (ie. pollution, spending more time indoors, use of sunscreen, shorter days in the winter). These factors contribute to vitamin D deficiency in an increasing number of people. Since food and sun exposure aren’t always enough, supplementing can help ensure you’re getting what you need.
Why supplement? There are many more benefits to vitamin D than originally thought:
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Vitamin D Supplementation
Bone Health– vitamin D is responsible for the absorption of calcium and phosphorous into the bones which is essential to keep bones and teeth healthy, and prevent osteoporosis later in life.
Improve Mood– researchers are now discovering that vitamin D may play an important role in mental health and depression. Evidence has shown a link between low levels of vitamin D in the blood and depression, however, more research is needed in this area to conclusively determine the relationship.
Strong Immune System– vitamin D helps reduce the likelihood of developing the flu and preventing disease.
Heart Disease– according to 2008 findings published in Circulation, vitamin D can reduce the risk of developing heart disease, the leading cause of death in North America.
Multiple Sclerosis– a 2006 study published in the Journal of the American Medical Association showed that vitamin D supplementation helped reduce the risk of developing MS.
The benefits to vitamin D are clear and continue to be researched. Contact your health care provider to ensure you’re getting what you need daily.
The Machinery in Nature
Sometimes when you take a close look at the forms found in nature you can’t help but notice the distinct semblance they have to items which we consider to be human inventions. There is no doubt we have copied nature in order to engineer the machines we have come so accustomed to.
The picture above looks like living machinery. This biological gear box belongs to the issus bug, a small 2 mm insect that can create 400 Gs of force when using it’s mechanical leg joints to jump (20 times what a human can endure).
A machine is any device consisting of 2 or more moving parts that use energy to perform a task.
Does that sound like your skeleton at all? Most people don’t look at their physical living body as a machine but it would be helpful if they did. Each joint in our spine and limbs is manipulated and compressed by the muscles around them in order to allow you to move freely in the environment. They are all part of the overall locomotive machine we call our body.
As with any man-made machine, such as an automobile, our musculo-skeletal machinery undergoes repetitive stresses which requires maintenance to diminish the degenerative wear and tear. What happens when we we neglect our oil changes and leave the tires half inflated? The stresses break down the engine and the overall efficiency suffers, leading to an eventual breakdown. In our body we call this osteoarthritis and degenerative disc disease.
We consider these man-made machines valuable because they provide us with creature comforts and conveniences we have come to rely on. Therefore we take precautions to keep them tuned up.
We have copied nature’s form in creating the modern day machines. In our wisdom, our man-made machines have taught us the immense value that maintenance provides.
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Here’s a friendly reminder to apply these insights into sustaining your very own musculo-skeletal machine – because it’s the one and only machine you’ve got.
Your spine is a mechanical machine.
All machines require maintenance.
The Winning Adjustment – Chiropractors helping our Canadian Athletes Own the Podium.
This year at the Sochi Olympics our Canadian Olympians will be utilizing chiropractors as their secret weapon to achieve victory. Chiropractic has become a mainstay for world-class athletes, not only for avoiding injuries but by allowing them to perform at peak efficiency.
Athletes train hard and subject their bodies to extreme physical demands. The strain placed on an athlete related to their rigorous training schedule stresses and strain their body, especially their back. Without a stable backbone, which is the structural foundation for all movement in the body, athletes, coaches and chiropractors know that you cannot perform optimally in their sport.
Chiropractors consider athletes as a highly integrated Neuro-Musculo-Skeletal machine where the detriment to one element can negatively affect the operation of the whole system. Chiropractors are specifically skilled to assist the athlete in reaching their peak performance.
The performance enhancing benefits of chiropractic care include:
- Improved mobility, flexibility and range of motion
- Quicker reaction time and more efficient muscle firing
- Faster healing times and reduced pain
- Improved circulation
- Increased lung capacity
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We all know that the difference between victory and defeat can come down to a sliver of a second or the ability to push the body to that higher level of performance. That’s why so many of the world’s best athletes claim chiropractic is their secret weapon to success.
Whether you are a world class athlete or a weekend warrior, you can always improve your performance and reduce the stress on your body with chiropractic care.
The GUT – SKIN Connection: We Really Are What We Eat!
Did you know your skin is a direct reflection of your digestive tract? It’s the truth… the physical and dynamic state of your digestive tract will have evidence on your skin and your overall wellbeing.
Very often chronic skin conditions, such as acne, eczema and psoriasis, are associated to a food sensitivity and can significantly improve with modified diet and lifestyle changes. More importantly, a properly functioning digestive system which produces adequate stomach acid, digestive enzymes and bile can efficiently break down and absorb nutrients we ingest. Without these, the foods we eat are not broken down and can sit in our bowels creating uncomfortable symptoms such as constipation, bloating, gas and abdominal pain. Our digestive tract is one of the few routes our body eliminates waste, excess hormones and toxins. If these substances are not eliminated, they re-circulate within the body and can lead to chronic systemic concerns such as fatigue, muscle and joint aches and pains, headaches, hormone dysregulation and skin issues.
So, what can you do? Here are some tips to keeping your Gut and Skin Healthy:
- Antioxidants– These are substances that can help neutralize the process of oxidation and cellular damage which contributes to aging and disease! Incorporating foods that are extremely high in antioxidants can reverse the signs of aging and prevent serious disease such as cancer and heart disease. High antioxidant foods include berries, broccoli, garlic, tomatoes and green tea.
- Probiotics– our digestive system houses thousands of micro-organisms or “good bacteria” to efficiently absorb nutrients, maintain strong immune health and protect the gut from infection. Supplementing or consuming probiotic-rich foods daily has been shown to be beneficial in patients with psoriasis and other skin conditions, further proving the connection between gut and skin health.
- Hydrotherapy– stimulating the skin by using contrasting hot-cold water temperature has been shown to promote blood circulation, lymphatic drainage and cleanse the skin on a deeper level. Try turning the tap to cold for 10 seconds during your next hot shower to experience the benefits.
- Drink 2 L of water everyday– our human cells are composed of 60-80% water and therefore require adequate amounts to stay healthy, hydrate the skin and maintain electrolyte balance. In addition, staying properly hydrated also helps the digestive system move and eliminate waste, preventing constipation!
- Sweat– it is essentially the way our skin breaths and releases waste from skin cells. Aerobic exercise 3 times a week is a great way to get your blood flowing and improve skin health from the inside out!
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A new type of Scoliosis – Adult Onset Scoliosis
In the New York Times article “Scoliosis Can Hit Well Past Adolescence,” the author discusses the newly recognized epidemic condition – Adult Onset Scoliosis which she defines as, “an asymmetrical curvature of the spine that, if unchecked, could eventually lead to a shorter and more crooked disability by entrapped spinal nerves, and dependency on a walker to maintain balance.”
A scoliosis is any sideways curve or tilt in the spine. It is considered a disease process if it is measurably increasing over a period of time. This is most often seen in adolescents when their bodies are growing at a rapid rate, especially throughout their teenaged years. But now it is being seen more frequently in adults.
“The prevalence of scoliosis in adults is high and expected to increase as the population ages. The most common underlying cause of spinal deformities arising in midlife or later is the degeneration of the discs between vertebrae and sometimes of the vertebrae themselves.”
Adult Onset Scoliosis
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We can’t escape stress. Gravity is our number one stressor. Desk work, lifting your child, driving, house work all put stress on our backs. Our spines get twisted and pulled all the time.
In my practice the majority of people I examine have some degree of postural twist and torsion. Most have a tilt in the shoulders and a short leg to boot.
If these forces are left unchecked they can progressively cause chronic postural distortions in the spine. Ultimately this speeds up the degeneration of the discs, taxes the postural muscles and interferes with proper nerve flow from the brain to the body. This reduced nerve flow impedes your body’s ability to maintain and heal itself.
Did you know that chiropractors can help manage scoliosis in adults and children? Chiropractors are experts in spinal health care and treatment. The negative impact of improper posture and alignment is a silent until it is too late.
The number one comment I hear from my geriatric patients is, “I wish I had of taken better care of their spine when I was younger.”
Healthy Blueberry Muffins
According to a study from the Journal of Clinical Psychology, the top three New Year’s resolutions for 2014 were to: spend less and save more money (#3), get organized (#2), and lose weight (#1 – no surprise here!).
As we are halfway through January, a time when resolutions can tend to fall to the wayside, here is something I created in my kitchen to help you stay focused on your health goals.
This simple recipe uses inexpensive and wholesome ingredients that come together to form delicious high fiber muffins that’ll satisfy your morning hunger without the scary amount of processed sugar found in store-bought muffins. Whip up a batch today!
Dr. Chad’s Healthy Blueberry Muffins
Makes 6 muffins / Prep time: 10 minutes / Cooking time: 20-25 minutes
Dry ingredients:
1 ¼ Cup rolled oats
1 Cup whole-wheat flour
½ Teaspoon salt
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Wet ingredients:
1 Cup 1% milk
1 Egg
¼ Cup olive oil
1 Cup blueberries (frozen or fresh)
Instructions:
1) Combine all dry ingredients in a large mixing bowl.
2) Mix in wet ingredients, gently to combine. Fold in blueberries.
3) Bake at 425°F for 20 – 25 minutes. Let cool before serving.
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