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3 Steps to Reduce Stress and Improve Digestion July 21, 2016

Posted by Dreamhealer in best vancouver naturopath, best vancouver nutritionist, Diet, digestion, Healing, stress.
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Your Body & Stress: A Three Part Series (2 of 3)

Written by: Dr. Kaleigh Coolsaet, ND

Welcome back! In the previous series on your body and stress we discussed the general affects of stress on our bodies and mores specifically our immune system. Read here if you missed it. In this second part we are going to focus on how stress can disrupt our digestive system leading to unwanted symptoms such as bloating, cramping, and heartburn.

First, when talking about stress and our nervous system we have two programs that have allowed us to survive: ‘Fight or Flight’ and ‘Rest and Digest’. These two systems are essential to our survival, and are still present in our bodies today.

Fight or flight is geared towards adapting to a current stressor. We divert blood away from our digestive system and send blood to our muscles so we can run away from that bear or to catch our next meal. We also increase our heart and respiration rates, and our vision becomes more precise. Our senses are heightened so we can survive. Our ability to sense stress and adapt has lead to our survival.

At the other end of the spectrum is rest and digest mode. When we are safe, and recovering from our adventures, we can now send blood to our digestive system so we can properly digest our meals. We also decrease our heart and respiration rate to conserve energy. We don’t need to be on full alert, and our bodies are more focused on repair and regeneration.

So how do these two systems affect our lives today? Its true we aren’t hunter-gatherers focused on catching prey to survive, or running away from bears anymore. Our stressors have changed over time, but we are still constantly bombarded with stress everyday, which leads us to live most of our daily lives in ‘Fight or Flight’. Stress can come in many forms including: social pressures, work, technology, noise, lights, news, etc. From the time we wake to when we go to bed, we are constantly on the go, focused on performance and taking care of others.

So how does this relate to our digestive system? A typical day may include eating on the go, multi tasking while taking your lunch break or skipping meals all together. As I mentioned, when we are in flight or fight mode (working, multitasking, etc.) we divert blood away from our digestive system. This shuts down our digestive capacity, and leads to decreased secretion of stomach acid, and enzymes that are required for proper digestion. When we can’t digest our food properly, it leaves us with those nagging symptoms of heartburn, bloating and cramping.

So to help improve our digestion we need to switch gears and get into ‘rest and digest’ mode. The more time we can spend in rest and digest mode, the more time our body properly digest our meals, repair and regenerate.

Three Simple Steps To Improve Digestion:

  • Lemon water or bitters.
    The bitter taste from lemons and digestive bitters stimulates our bodies to prime itself for digestion. You need to actually taste the bitterness, so no capsules or added sugar. Simply incorporate one of these 10-15 minutes before your meals.
  • Breathing
    Taking time before each meal to sit quietly and breathe deeply for 1-2 minutes before meals. This stimulates our vagus nerve, which controls the digestive system. It helps our bodies start to secrete the necessary acid and enzymes for proper digestion.
  • Chew Properly
    Chewing is our first step in digestion. Taking time to chew not only breaks down our food into small pieces for easy digestion, but also sends signals to our nervous system that it is time to start up the rest of the digestive processes in our stomach and intestines.

The above-mentioned tips are simple ways to help switch your body from fight or flight into rest and digest mode. These tools are best used consistently and in conjunction with sitting down to eat your meals, while focusing on the food you are consuming. No TV, no cell phones, no work while eating. This can be a difficult habit to create, but will help you reduce any unwanted and unnecessary digestive symptoms.

If you have tried these tips consistently with no success, it may be time to consult a naturopathic physician to assess your digestive concerns to determine the root cause and prescribe an appropriate treatment plan.

In our next part of the series we will discuss how stress affects our hormones, and more tips on how to combat stress and improve you health.

Best in Health,

Dr. Kaleigh

Why Do We Get Sick When We are Stressed? July 4, 2016

Posted by Dreamhealer in Alternative medicine, best vancouver naturopath, best vancouver nutritionist, Healing, immune system, immunity, stress.
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Your Body & Stress: A Three Part Series (1 of 3)

Written by: Dr. Kaleigh Coolsaet

Everyday in my practice I ask my patients about their stress; what are their particular stressors and how are they coping? I’m interested in knowing how they perceive stress and spend time educating them on how it can negatively impact their health. This allows me to help them create a plan to support their body through stressful times and improve their health and well being.

Stress comes in all kinds of situations in our lives, from an acutely stressful situation (losing a job, losing a loved one, a car accident, etc.) to chronic low-grade stressors like sitting in traffic while you’re late for work, constantly performing to meet deadlines. On top of these external stressors we also need to account that our lifestyle can be stressful for our bodies too: not getting adequate quality sleep, eating on the run or not eating the right foods for our bodies.

When we add up all these little stressors over time, it builds up and can be detrimental to our health. Our stress response is how our body adapts to stress. It’s actually a good thing and our stress response saves our lives and helps us perform better and change to stressors. It’s when we are constantly challenging and pushing our stress response that it can negatively impact our health.

Over the next three blogs I’m going to discuss stress and how it relates to a specific body system (Immune System, Digestive System & Endocrine [Hormone] System). Understanding how it can negatively affect our health can be helpful in implementing simple lifestyle changes to help better manage our stress response and take better care of our bodies. Today we will start with the Immune System.

Do you ever notice that you or the ones around you seem to always catch a bug during periods of higher stress or right after? As we are in our busiest season, when it’s least convenient or right before your vacation the second you give your body a chance to recover, we succumb to the virus that’s been floating around. This is because chronic stress has been demonstrated to exert a significant suppressive effect on immune function (Hu, D. et al). As we move through our busy lives and encounter stressor after stressor, our bodies release cortisol. Cortisol is essential to life and we need it, but if it’s released too much or for too long, it suppresses our immune system and these can leave us vulnerable to acquiring the common cold or flu.

So what can you do to help your immune system during times of high or prolonged stress?

3 Tips You Can Do Today To Help Your Immune System:

  • Get adequate sleep
    • Proper sleeps allows our bodies to repair and regenerate
    • Aim for 8-10 hours per night
    • Ensure your sleeping in a dark room
  • Eliminate Sugar from your diet
    • Sugar suppresses our immune system, leaving you more vulnerable to catching the common cold or flu
    • Sugar decreases our immune response
    • Can cause energy spikes and crashes, leaving you feeling more tired and stressed.
  • Find time for Exercise
    • Helps to boost your immune system
    • Acts as a natural stress reducer

Try and implement one of these tips each week to support your immune system and to help increase your bodies own positive stress response. If you want more stress busting tips stay tuned for the next two blogs exploring how stress affects our digestive tract and hormones. Both will include more tips on how you can support your body through periods of stress.

Best in Health,

Dr. Kaleigh

Senior Health – It’s Never Too Late to Feel Better May 30, 2016

Posted by Dreamhealer in best vancouver naturopath, Healing, Health, senior health.
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Written by: Dr. Reuben Dinsmore
At each stage of life, we face different health challenges. From the special care and diet for infants to staying healthy on the go for working adults, our health is always a changing landscape. But the stage of life that is becoming more and more important, health-wise? The senior years.
People are living longer than ever nowadays. Our average life expectancy in Canada is now 82.4 years, an increase of 5 years just since 1986. Advances in medicine play a big part in this improvement – however, just because we’re living longer, are we still living well?

As we enter our sixties, all the aches and pains that have been visiting once in a while suddenly seem like they’re always there. We might get tired more easily, and not recover as quickly from exertion. Our digestion rebels a bit more often than it used to. Our medicine cabinet starts to look a pharmacy; (actually, it kind of looks like our parents’ medicine cabinet).

So what is it about getting older that ages us so much? And is this process absolutely unavoidable? Let’s look at how aging affects different body systems and what we can do to diminish it.

Caution: many natural supplements can interact with prescription medications in various ways. Some supplements can reduce the effectiveness of drugs, and some can actually increase the effectiveness of a medication. Although this might sound like a positive thing, your dose has been carefully selected by your doctor to maintain a certain therapeutic level in the body – a higher level can be harmful. If you are currently taking any prescribed medications, please speak to a health care practitioner who is well-trained in the safety and use of supplements and medications before starting to take anything new.

Energy

You’re not as young as you used to be, but there’s no reason you can’t feel like you are. You all know that one woman, maybe a neighbor or relative, who always seems to have lots of energy. What’s her secret? How can you have the energy to keep up with your grandkids, or just keep up with your own busy life?

The basic formula for more energy – get more, and lose less. Getting more involves a proper diet (including sufficient water) along with good digestion, to maximize the energy received from your food.  Also important is getting enough quality sleep. And how to minimize energy lost? Chronic pain, repeated minor infections, mental and emotional stress – these are all insidious drains on your energy that can leave you feeling wiped out at the end of the day. For an extra boost – Vitamin B12 (along with other B vitamins) is used to produce glucose – the main fuel for the body – from the food we eat. And CoQ10 then helps the mitochondria in your cells turn that glucose into energy.

Skin & hair

Mark Twain said “Wrinkles indicate where smiles have been”. One of the things that contribute to wrinkles are facial muscles flexing in emotional expressions – joy, sadness, anger, excitement – the colours of life that make it worth living.

However, a few other things contribute too, and these are worth controlling. If you smoke, quit! It’s the worst cause of premature aging, both skin deep and throughout the body. Skin structure depends on collagen integrity, and vitamin C and hyaluronic acid are two things that go a long way to maintaining younger looking skin. As well, make sure you get your beauty sleep – it’s not just a phrase, it’s a real thing. And there are even supplements out there that claim to reverse greying by targeting the decreasing levels of the catalase enzyme (that normally prevents the greying of your hair by getting rid of naturally-occurring hydrogen peroxide. The SOD enzyme (superoxide dismutase) also helps prevent that by decreasing oxidative damage from free radical molecules (research indicates it might also be partly responsible for hair falling out). And a bonus – controlling free radicals benefits your health in a lot of other ways.

Bones, Joints and Muscles. 

In general, pain is thought of as a sign of inflammation. So it makes sense that controlling inflammation will help with many of those aches and pains. Focus on foods rich in anti-oxidants and omega-3 fatty acids. Using spices such as cinnamon and turmeric also help. Even more potent are supplements that provide a concentrated form of these foods, like fish oils (for omega-3s) and curcumin (the active component of turmeric).

Long-term suggestions would concentrate on supporting the general health of your bones and the connective tissues that hold your joints together. Having a diet high in calcium-rich fruits and vegetables is much more beneficial than getting your calcium from dairy sources, which can affect the pH level in the body in such a way that it might actually be harmful for bone health. Vitamin C is integral to the health of ligaments and tendons. And we can’t forget the role that exercise plays – regular, moderate exercise that includes a mixture of cardiovascular and weight-bearing will give you the most health benefits overall. For reducing chronic pain from conditions such as osteoarthritis, acupuncture can be very effective.

Cognition – “Use it or Lose it”

Modern medicine has made incredible breakthroughs that can keep our bodies alive longer, but it lags behind in supporting our cognitive health. And how else will you know if you’re actually enjoying your golden years or not?

Studies have shown that the idea of “use it or lose it” definitely applies to your mind, so keeping mentally active is a great idea. Puzzles such as crosswords, Sudoku, or playing challenging games like chess or bridge are a great way to stay busy and keep healthy. Nutrition is certainly important – nutrients like vitamin B12, omega-3 fatty acids (especially DHA), CoQ10 and vitamin E. High blood pressure is also a risk factor for cognitive decline. Finally, certain medications have recently been associated with a higher risk of developing dementia – for example, long-term use of proton-pump inhibitors (a common class of antacid drugs used to treat heartburn and ulcers). Finally, many other medications can cause symptoms of dementia that will often disappear when the medication is discontinued.

Quite recently there has been some extremely exciting work coming from the American functional medicine community (“functional medicine” is what medical doctors call it when they practice like medically-focused naturopathic doctors). One clinical study significantly reversed the effects of Alzheimer’s disease in multiple patients using a carefully-designed protocol that included monitoring certain lab values and optimizing health targets primarily using natural supplements and other interventions.

Sleep

A common misconception is that people need less sleep as they get older. Closer to the truth would be that it’s just harder to get the same duration and quality of sleep. Melatonin production decreases with age (this is the hormone that helps us fall asleep). Joint aches and muscle pains can keep you from finding a comfortable sleeping position (as we saw earlier in this article). And many find they have to get up to urinate more often during the night. Finally, snoring is more common as people age – a variety of factors contribute to this, including increased weight and weakening of the muscles in the throat.

What can you do? A melatonin supplement is cheap, safe, and often very effective. Most come in a standard 3 mg dose; if you find you’re groggy the following morning, try a half dose. Limit your fluid intake later in the day, especially anything containing caffeine or alcohol. If you’re on a diuretic medication for high blood pressure, talk to your doctor about moving your dose earlier in the day (and keep reading to find out how to quit your medication altogether). And maintain a healthy weight – this benefits you in lots of ways other than just sleep. If it’s your partner who snores, get a good pair of earplugs, or consider sleeping in another bedroom if it’s really bad.

Digestion

Let’s start at the beginning – in the mouth. A diminished sense of taste and smell is a common complaint among seniors. This can result in what is called the “tea and toast” diet – food doesn’t taste as good, making it less enjoyable to eat, and so you might be tempted to just go with what’s easy. Unfortunately, this limited diet can lead to nutritional deficiencies – one of which (zinc) might have been the cause of the loss of taste and smell in the first place. Another factor – dental work. Dentures might make it harder to enjoy some of the foods you used to love, including the fresh fruits and vegetables that are so integral to a balanced diet. A popular and easy fix? Smoothies – all your favourites blended up together in an easy-to-swallow meal. Just watch the sugar content.

Next up, we come to the esophagus and stomach, the source of heartburn. Too many people take antacids for this common problem – only thing is, most of the time heartburn isn’t caused by elevated stomach acid, but rather low stomach acid, which means the muscle at the bottom of the esophagus isn’t closing properly. This allows acid from the stomach to contact this sensitive tissue, resulting in that familiar burning sensation. Stomach acid production naturally declines with age, so give it a boost with some digestive bitters just before any larger meals – especially ones containing protein.

Finally – the intestines. Your small intestines continue the digestion process, and carry out most of the nutrient absorption. Healthy levels of beneficial bacteria are vital for this, which come from cultured foods like yogurt, sauerkraut, and more exotic drinks like kombucha and kefir. If that sounds too complicated, just pop a probiotic pill – look for a mix of bacterial strains and a number in the billions. Almost to the end is the large intestine. Problems here include gas and bloating, and the dreaded constipation. Gas usually results from food that hasn’t been properly digested and absorbed in the small intestine. Constipation can generally be fixed by drinking enough water and having plenty of fiber in your diet. If you’re concerned, take a fiber supplement. Psyllium is the fiber in brands like Metamucil, only without the artificial colours, flavours and sugars.

Cardiovascular Issues

According to the Heart and Stroke Foundation, in 2012, one person died every 7 minutes of heart attack or stroke. And up to 80% of premature cardiovascular disease is considered to be preventable with simple lifestyle changes.

One of the most recent health myths to fall is cholesterol. For years, cholesterol was the devil, to the point where statins (the class of drugs to lower cholesterol) became the most-prescribed class of drugs in North America. And while it’s true that having elevated cholesterol can be a risk factor for cardiovascular disease – that’s only when there’s inflammation present. Without inflammation, cholesterol acts only as the precursor for making certain hormones. But if there’s inflammation in the blood vessels, your body uses cholesterol to plaster over the damage as a quick fix. The more layers that are applied, the more it blocks your arteries, eventually leading to heart attacks and angina – yet another reason to control inflammation.

High blood pressure is pretty much ubiquitous among seniors. In the 60 to 79-year-old group, 52% of people have a diagnosis of hypertension (compared to 22% in the 40 to 59-year-old group). Lifestyle changes including a healthy diet, regular exercise and meditation can be very effective at controlling blood pressure. Add to that supplements like garlic, magnesium, and CoQ10, and you can certainly reduce your blood pressure medications, or possibly even quit them altogether.

Immune System

This is another system that just naturally decreases with age, for a few reasons we already talked about. That low stomach acid that gives you heartburn? It also means that your first line of defense for bacteria and parasites could be compromised. That tea and toast diet? Not the optimal nutrition that your immune system needs. And the lack of sleep only makes it worse. The last thing to consider is stress – which has a huge negative effect on the health of your immune system. It’s never too late to learn how to really deal with your stress (instead of just pushing it down and pretending it doesn’t exist – more on that below).

But general immune support involves getting your vitamin D levels checked and supplementing if necessary; using proven immune boosters such as astragalus or medicinal mushrooms; or for minor acute illnesses like a cold or the flu, herbs like Andrographis and Echinacea and minerals such as zinc and selenium can get you back on your feet sooner.

Mood

After statins, anti-depressants are the second-most prescribed class of drug in North America. And according to some experts, they’re also the drugs that are the most-often wrongly prescribed. When a neurotransmitter imbalance is at the root of those symptoms of depression, then anti-depressants can be a lifesaver.

But what about when depression is secondary to other things? Stress over health concerns or financial problems, loneliness following the death of a partner or lifelong friend, nutritional deficiencies from a poor diet, decreased activity level, or even having less sex – these are all things that can cause symptoms of depression. And in most of these cases, an anti-depressant will have a minimal effect, if any at all. But adaptogenic herbs and B-vitamins help your adrenal glands cope with chronic stress. And meditation is easily the most ignored yet most effective self-care for stress. Other things to rule out – low hormone levels such as thyroid, testosterone, estrogen or progesterone.

Men’s Health

Two problems are just for the men who are reading – prostate issues and erectile dysfunction. First, a quick anatomy lesson – your prostate is a small gland located inside the body approximately between the testicles and anus. The urethra passes directly through it before entering the penis to carry urine out of the body. So if you’re experiencing a delay in starting urination, or stopping and starting, or dribbling, there’s a good chance (about 75% if you’re over 70) that you have an enlarged prostate. This is either BPH (benign prostatic hypertrophy) or prostate cancer. Obviously the second one is worse, but even that might not be as bad as you think. Many forms of prostate cancer are very slow-growing, so depending on your age and the severity of your symptoms, you might not need to have it treated at all. Tests for this include PSA and having a DRE done by your doctor.

On to erectile dysfunction – this could be from decreased testosterone (called andropause). More likely it’s caused by one of the conditions we already looked at: high blood pressure, atherosclerosis, or simply from being overweight (fat tissue produces estrogen, further skewing the hormone balance). Fix those things, and the problem will likely be dramatically improved. Now how to treat your wife’s chronic headaches…

Women’s Health

After surviving menopause, all sorts of other issues come up from the sudden decrease in hormones. Osteoporosis is one of the most common health issues among older women, resulting from lower estrogen levels. This can also lead to decreased libido and vaginal dryness. Hormone replacement therapy is something that can help dramatically, but should be considered carefully on an individual basis.

A gentler solution can be herbs that contain phytoestrogens – “plant estrogens” – which act as hormone modulators. These compounds resemble hormones closely enough that they can interact with estrogen receptors and weakly stimulate them. But in cases of estrogen being too high, they can also decrease the effects of estrogen by occupying those same receptors – hence the “modulatory” effect. Soy products and flax seeds are two of the most well-known examples of phytoestrogens. Equally crucial for protecting bone density is regular, weight-bearing exercise to stimulate bone growth.

Final words: am I claiming that by using natural medicine, you can get off every one of your medications and solve all your health problems? Absolutely not. But I can guarantee that working with a properly-trained naturopathic doctor can improve your health, decrease your need for certain medications and leave you feeling better. Because what’s the point of living longer if you can’t enjoy it?

In Health,

Dr. Reuben Dinsmore, ND

Naturopathic Medicine and Cancer February 29, 2016

Posted by Dreamhealer in best vancouver naturopath, Cancer, cancer therapy, Chemotherapy, Healing.
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Naturopathic Medicine and Cancer

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Written by: Dr. Adam McLeod ND, BSc (Hon)

Naturopathic medicine has a wide range of tools that can be used in conjunction with conventional medicine to effectively treat cancer. Many people have this underlying assumption that naturopathic treatments are not “evidence based” because otherwise their oncologist would have recommended them. The truth is that many of these therapies are extremely well documented by scientific studies and the mainstream scientific community does not dispute their effectiveness. The bottom line is that cancer patients do better when they have an integrative health care team and Naturopathic doctors are an integral part of this team.

When dealing with a complex condition such as cancer it is very important to thoroughly review the entire health history of the patient, not just the diagnosis of cancer. It is essential that as physicians we actually take the time to listen to what the patient is saying. This allows us to develop a custom treatment plan for that individual which addresses the unique circumstances of that patient. Naturopathic doctors are experts at taking the time to listen to the patient and developing a treatment plan for that unique patient.

Chemotherapy and radiation are effective therapies and often it is a race between the death of the cancer cells and the death of healthy cells. Making sure the healthy cells are supplied with adequate nutrients allows patients to endure these harsh therapies with fewer side effects. Very often patients who are adequately supported with the appropriate nutrition and supplements will be able to tolerate additional rounds of chemotherapy and radiation. Ultimately if healthy cells are more likely to survive, this helps stack the odds against cancer cells.

Patients are often reluctant to take any supplements during chemotherapy and radiation because of potential interactions. This is a legitimate concern because there are many negative interactions if the wrong supplement is used. Any Naturopathic Doctor who regularly works with cancer is well aware of these interactions. When the appropriate supplements are used there are profound benefits to cancer patients. These supplements are well supported by scientific evidence and they have been consistently demonstrated to be safe when used in the right context. This is why the blanket statement of “avoid all supplements” is simply incorrect. It is absolutely essential that you have professional guidance from an experienced Naturopathic Doctor when you are picking supplements.

The mainstream medical community is slowly becoming more open to collaborating with Naturopathic Doctors because the evidence for the benefits of an integrative approach to cancer care can no longer be ignored. For years Naturopathic Doctors have been using high dose IV Vitamin C as a cancer therapy and traditional medical doctors considered it to be a nonsense therapy. Recently they have changed their attitude and oncologists are jumping on to the Vitamin C bandwagon. There is no doubt that when used appropriately this can be an effective integrative cancer therapy.

Patients who undergo this therapy tend to experience less significant side effects from the chemotherapy. IV Vitamin C can vastly improve quality of life by increasing appetite, raising platelet counts, easing fatigue and reducing pain. When patients are supported by the appropriate nutrients and supplements, the side effects from chemotherapy are less intense. Studies consistently show that at these high doses, Vitamin C is toxic to cancer cells while protecting healthy cells from the adverse effects of chemotherapy. The evidence indicates that IV Vitamin C is effective when used in conjunction with chemotherapy rather than as a stand-alone therapy. This is just one example of many different effective natural cancer therapies available. There is much more to integrative oncology than simply IV Vitamin C!

There is no question that there is often a strong emotional component to cancer and this must be addressed for optimal healing to take place. Patients will often be able to directly connect the formation of their cancer with a stressful event in their life. This is not an imaginary connection; there are biological reasons why emotional stress can trigger the formation of cancer. Stress can cause cancer. It is important to point out that this is not a hypothetical concept. This is a statement that is well supported by scientific evidence. The link between cancer and stress is well established and is not debated by the scientific community. Many people are not aware how significant this connection is as medical doctors often disregard this connection despite the body of evidence. Naturopathic doctors not only address the physical components of health, they will also take the time to address the emotional and spiritual components that simply cannot be ignored in patients with cancer.

If you know someone with cancer, make sure you let them know about the potential benefits of seeing a Naturopathic Doctor who focuses on cancer. There are so many amazing tools that Naturopathic medicine has to offer and the public needs to be aware that these therapies exist and that they are effective!

Dr. Adam McLeod is a Naturopathic Doctor (ND), BSc. (Hon) Molecular Biology, First Nations Healer, Motivational Speaker and International Best Selling Author. He currently practices at his clinic in Vancouver, British Columbia where he focuses on integrative oncology.

http://www.yaletownnaturopathic.com

Just Make Sure You Eat A Vegetable: A Holiday Survival Guide December 24, 2015

Posted by Dreamhealer in Healing, Health, holidays, Naturopathic Doctor, Naturopathic Medicine, stress.
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Many of my patients have recently been telling me they know their progress will go out the window, now that the holidays are coming. For some of them, they’re excited to give themselves permission to indulge. For the others, they strongly judge themselves for being “weak” and they worry about the consequences.

And their worries are not just about the food! They also worry about the stress. House guests, parties, dinners to plan and prep for, travel, traffic, shopping, late nights and little sleep, responsibilities, keeping everyone happy, getting all the right gifts, and, most importantly, not getting any time for themselves.

Here’s my simple guide to treating yourself well during this season:

DON’T OVERPLAN

It can be tempting to say yes to every invitation that comes along. If you thrive on this, great! If you’re like me, you love the idea of getting cozy at home and staying there. Be aware of what the right amount of planning is ok for you, and what amount is too much. Maybe you pick your top 1,2 or 3 events to attend (again, how many is the right number for you?). Maybe you do say yes to every invitation, but only commit to staying for a short time. Maybe you plan your own event that allows all your loved ones to come to you. Whatever you decide, be ready to say a wholehearted yes or no and keep the overwhelm off the table.

SLEEP AND PLAY

The best medicine. This probably goes hand in hand with not over-planning. Take the opportunity to sleep in, laze around in bed, snuggle with the kids for long mornings, have leisurely breakfasts and coffee that take you well into the afternoon. There’s no need to be productive. Put that urgency down and pull out the board games, the Wii, run through the park, play in the snow (or rain, that is, if you live in Vancouver), laugh lots, catch up on movies, dance just because the family is all in their pj’s and the music is on loud. Shake off the end of this year, shake off work and shake off the “shoulds”.

GO OUTSIDE

Rain or shine or snow or sleet. Get out into the fresh air every day. Get in some long or short walks and keep the blood flowing. You may not be able to honour your regular gym or yoga class schedule, but that’s ok. Work in a brisk walk to the store, take a detour into the mountains and woods if you can, or just wander through your neighbourhood with a hot chocolate and your loved ones. Then get right back to the wintry festivities once refreshed.

SNEAK AWAY TO TREAT YOURSELF!

This could entail a number of things. My favourite thing to do is finally schedule that much needed massage or sauna session. Take the opportunity to use up your extended medical benefits if you have them! This means paying your naturopathic doc a needed check in for acupuncture, a nutrient IV (we may have something for that hangover) or a plan for the new year. Give yourself a gift or two by getting some TLC. You’ve taken care of so many and so much all year, it’s your turn too.

SCHEDULE RECOVERY DAYS

This is planning at its best. For those with food restrictions, it’s probably inevitable that you’ll get gluten-ed or dairy-ed or sugar-ed… or all of the above. A recovery day for this kind of offence can involve doubling those probiotics and digestive enzymes, keeping meals light and easy to digest, like broths and smoothies.  For recovery from everything else, sleep, rest, play and do all the other things you need.

DON’T SHOW UP HUNGRY

If you’re worried about packing on those holiday pounds, showing up famished will likely work against you. Have a smaller meal before you show up to that dinner party so that you can still enjoy the treats without overdoing it.

JUST MAKE SURE YOU EAT A VEGETABLE

If all else fails, let go and enjoy fully what you have in front of you. Just make sure you also do some of the things that help your body feel good and recover well, like eating as many vegetables as you can. Make sure that plate of turkey and potatoes slathered in gravy also includes many colors of the rainbow, particularly green.

Warm Holidays to you!

To book an appointment contact info@yaletownnaturopathic.com

Boost the Odds After Cancer by Reducing Stress and Focusing on Healing December 17, 2015

Posted by Dreamhealer in Cancer, cancer therapy, Cancer Treatment, Healing, integrative cancer care, stress.
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Reducing stress and making lifestyle changes can yield remarkable results.

Written By: Dr. Adam McLeod, ND, BSc (Hons)

The diagnosis of cancer is a scary experience. Patients are often immediately thrust into aggressive conventional therapies without fully understanding how the therapy works or why it is necessary. We live in a culture where we put the responsibility of our health into someone else’s hands. We are told to trust that they know what is best and patients are often discouraged from doing their own research. Patients often feel that from the first day of diagnosis they are put on a conveyor belt and shuffled from one appointment to the next with no other options available. Once the treatments are complete and the patient is declared cancer free, they are abruptly discharged from the cancer agency and it is expected that they continue on with their life as if nothing had happened.

The reality is that this experience is so stressful for patients that it often leaves them traumatized emotionally and physically. Treatment does not end the moment that someone is given the “all-clear”. That is the time to focus on keeping your immune system strong and changing factors in your lifestyle to reduce the risk of recurrence. Patients need guidance to make these physical and emotional changes to reduce the chances of the cancer coming back. The good news is that there is a lot that can be done and there is substantial research to back these therapies.

You can help your body fight cancer by reducing stress and focusing your intentions on healing. One of the most comprehensive intervention studies in cancer research evaluated the effects of stress management techniques, such as relaxation on cancer recurrence following removal of malignant melanoma2. Not only did the relaxed group experience reduced psychological distress, they also had more active immune systems than the control group not practicing relaxation. A six-year follow up of these patients showed a trend toward greater recurrence and higher mortality rates in the control group, compared to the relaxed group1. The bottom line is that patients who focus on reducing stress and focus their minds on healing not only have a better prognosis, they also have lower rates of developing cancer in the first place. Given what we know about the connection between immune function and stress, this conclusion is not surprising.

The aggressive conventional therapies that patients go through often do a good job of killing cancerous cells. The problem is that these same therapies also leave the immune system severely weakened at a time when you need the immune system to be strong. You must have a functioning immune system to patrol your tissues and identify abnormal cells before they have an opportunity to manifest as a clinical disease. The first year after being given the “all-clear” diagnosis is the most important time to support your immune system. There are many natural therapies and lifestyle changes that can be done to help support your immune system at this critical time period.

Mistletoe therapy is just one example of a therapy that can be used to effectively stimulate the immune system. Mistletoe has been shown to stimulate increases in the number and the activity of several types of white blood cells3. Immune-system-enhancing cytokines, such as interleukin-1, interleukin-6, and tumour necrosis factor alpha are released by white blood cells after exposure to mistletoe extracts4,5. It is also possible to make simple dietary changes that can significantly reduce inflammation and further support immune function.

Patients want and need continued support after they are treated for cancer. They need to be supported mentally and physically in order to help further reduce the risk of recurrence. Naturopathic doctors excel at providing this much needed support to patients and help them get back on the path to wellness.

Dr. Adam McLeod is a Naturopathic Doctor (ND), BSc. (Hon) Molecular biology, Motivational Speaker and International Best Selling Author. He currently practices at his clinic in Vancouver, British Columbia where he focuses on integrative oncology.http://www.yaletownnaturopathic.com

This article was also published in the Georgia Straight Vancouver.

References:
1) Bovbjerg, Dana H. “Psychoneuroimmunology. Implications for oncology?.” Cancer 67.S3 (1991): 828-832.

2) Fawzy, Fawzy I., et al. “Malignant melanoma: effects of an early structured psychiatric intervention, coping, and affective state on recurrence and survival 6 years later.” Archives of General Psychiatry 50.9 (1993): 681-689.

3) Büssing, A., A. Regnery, and K. Schweizer. “Effects of Viscum album L. on cyclophosphamide-treated peripheral blood mononuclear cells in vitro: sister chromatid exchanges and activation/proliferation marker expression.” Cancer letters 94.2 (1995): 199-205.

4) Hajto, Tibor. “Immunomodulatory effects of Iscador: a Viscum album preparation.” Oncology 43.Suppl. 1 (1986): 51-65.

5) Hajto T, Hostanska K, Frei K, et al.: Increased secretion of tumor necrosis factors alpha, interleukin 1, and interleukin 6 by human mononuclear cells exposed to beta-galactoside-specific lectin from clinically applied mistletoe extract. Cancer Res 50 (11): 3322-6, 1990.

Stress causes Cancer November 28, 2014

Posted by Dreamhealer in Alternative medicine, Cancer, Naturopathic Medicine, stress.
Tags: , , ,
1 comment so far

blog-stress-cancer

By: Dr. Adam McLeod , ND

Everyday in my practice I see cancer patients who feel that there is a very strong emotional source to their cancer. Patients will often be able to directly connect the formation of their cancer with a stressful event in their life. This is not an imaginary connection, there are biological reasons why emotional stress can trigger the formation of cancer.

Stress can cause cancer. It is important to point out that this is not a hypothetical concept. This is a statement that is well supported by scientific evidence1,2,3. The link between cancer and stress is well established and is not debated by the scientific community. Many people are not aware how significant this connection is and often this connection is disregarded by medical doctors, despite the body of evidence.

There are a number of different biological reasons why stress inhibits the immune system in its fight against cancer. Natural Killer cells are essential in resisting the progression and metastatic spread of tumours once they have developed4. It is well documented that the activity of these crucial cells decreases significantly with stress5. In other words, the cells that patrol your body looking for abnormal cells are less active when you are under stress.

A key component to the development of cancer is mutations in the DNA. A number of well controlled studies have shown that cells are less efficient at repairing DNA damage when a patient is stressed. Patients who are more depressed show significantly poorer repair of damaged DNA compared to their less depressed counterparts6. This is significant because the mutations that drive the initiation and development of cancer are not repaired as effectively in a patient under stressful conditions.

In addition to the effects of stress on DNA repair, additional research has shown that apoptosis is inhibited by stress7. When a cell begins to turn cancerous, the cell will undergo what is called programmed cell death (also known as apoptosis). In other words, when a cell begins to get too abnormal it will commit suicide. This is one of the most fundamental defense mechanisms that our body has to fight the development of cancer. When this process is inhibited, clearly the risk for developing cancer is higher.

The good news is that you can help your body fight cancer by reducing stress and focusing your intentions on healing. One of the most comprehensive intervention studies in cancer research evaluated the effects of stress management techniques, such as relaxation on cancer recurrence following removal of malignant melanoma9. Not only did the relaxed group experience reduced psychological distress, they also had more active immune systems. A 6-year follow up of these patients showed a trend toward greater recurrence and higher mortality rates in the control group, compared to the relaxed group8. The bottom line is that patients who focus on reducing stress and focusing their minds on healing not only have a better prognosis, they also have lower rates of developing cancer in the first place. Given what we know about the connection between immune function and stress, this conclusion should not be surprising.

When fighting cancer it is important to use every tool at your disposal to increase the chances of a successful recovery. The immune system must be strong to fight off any serious disease. Our minds can dramatically influence how our cells respond to stress and this is intimately connected to the function of the immune system. We all need to take control of our health and use this connection to our advantage. By reducing stress and focusing our minds on healing we will live longer and happier lives10. This is a powerful tool that we can all use to our advantage.

Dr. Adam McLeod is a Naturopathic Doctor (ND), BSc. (Hon) Molecular biology, First Nations Healer, Motivational Speaker and International Best Selling Author. He currently practices at his clinic in Vancouver, British Columbia where he focuses on integrative oncology.http://www.yaletownnaturopathic.com

References:

1)    Bovberj DH. Physchoneuroimmunology: Implications for oncology? Cancer 1991; 67: 828-832.

2)    Spiegel D, Kato PM. Psychosocial influences on cancer incidence and progression. Harvard Rev Psychiatry 1996; 4: 10-26.

3)    Andersen BL, Farrar WB, Golden-Kreutz D et al. Stress and immune responses after surgical treatment for regional breast cancer. J Natl Cancer Inst 1998; 90: 30-36.

4)    Herberman RB. Immunotherapy. In Lenhard RE Jr, Osteen RT, Gansler T (eds): Clinical Oncology. Atlanta, GA: American Cancer Society 2001; 215-223.

5)    Zorrilla EP, Luborsky L, MacKay JR et al. The relationship of depression and stressors to immunological assays: A meta-analytic review. Brain Behav Immun 2001; 15: 199-226.

6)    Kiecolt-Glaser JK, Stephen RE, Lipetz PD et al. Distress and DNA repair in human lymphocytes. J Behav Med 1985; 8: 311-320.

7)    Tomei LD, Kiecolt-Glaser JK, Kennedy S, Glaser R. Psychological stress and phorbol ester inhibition of radiation-induced apoptosis in human PBLs. Psychiatry Res 1990; 33: 59-71.

8)    Fawzy IF, Fawzy NW, Hyun CS et al. Malignant melanoma: effects of an early structured psychiatric intervention, coping and affective state on recurrence and survival 6 years later. Arch Gen Psychiatry 1993; 50: 681-689.

9)    Fawnzy IF, Kemeny ME, Fawzy NW et al. A structured psychiatric intervention for cancer patients. Arch Gen Psychiatry 1990; 47: 729-735.

10)  Veenhoven et al. Healthy happiness: effects of happiness on physical health and the consequences for preventative health care. Journal of Happiness Studies, 2008; 9(3): 449.

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