Cognitive Function

Your Best Solution for Anxiety

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woman using mindfulness meditation to relieve anxiety
Meditation is not just for hippies any more

The Benefits of Meditation For Anxiety in Difficult Times

Do you have tense muscles? Are your shoulders creeping up toward your ears? Do you obsess about the news? Do you have anxiety about your future? Difficulty sleeping? All of the above? You’re definitely not alone. There’s no doubt that we are all living with a lot of uncertainty right now.

So how can we cope when we don’t know if we’ll keep our job if we can pay our rent or mortgage, if we can keep putting food on the table, if we can save for our retirement or our children’s education?

How Doing Nothing Helps You Cope with Everything

The answer might be as simple as doing nothing, simply sitting still and purposefully clearing your thoughts through meditation. Studies show that it has an astounding number of benefits that are vital in situations just like this.

In fact, fostering an ongoing meditation practice actually changes the structure of your brain. That change provides benefits that continue even when you have finished meditating.

In short, meditation just may be one of the best things you can do for yourself in these troubled times. Will it put food on the table? No. But, it may get your brain out of the current “fight or flight” pattern that makes clear-headed decision making next to impossible. That way you can make a clear and decisive path forward.

Five Benefits Of Meditation

Here are just a few of the many positive things that happen when you meditate:

Lower Blood Pressure

As I mentioned, meditation decreases the “flight or fight” hormones in your body. As a result of this relaxation response, your blood vessels open up, which in turn improves your blood pressure if it tends to be high.

Less Stress-Induced Inflammation

Excess cortisol, one of your main stress hormones, increases blood sugar, which then increases insulin, which leads to inflammation in many parts of your body. A common example of this is in your gut. Digestive issues are common during times of high stress. Because meditation lowers the amount of cortisol you produce, inflammation is reduced.

Embracing Uncertainty

Despite all of the health benefits, the ultimate goal of meditation isn’t necessarily focused on physical results. It’s more a process of learning to embrace uncertainty. It’s not about eliminating or controlling the storm, it’s about learning to be still and calm despite the storm going on around you.

A More Optimistic Outlook

Who doesn’t need a more positive outlook right now? Meditation has been found to actually alter (in a good way) the parts of your brain responsible for positive thoughts. As well, by becoming more aware of your thoughts, you can fend off negativity. There are many health benefits to having a positive, optimistic attitude. In fact, studies show that higher optimism is a significant predictor of better survival, better cardiovascular outcomes, improved physiological markers (including immune function), better outcomes related to pregnancy, fewer physical symptoms, and reduced pain.

Reduced Anxiety And Rumination

It’s perfectly normal to be experiencing anxiety and worries about health and financial security when you are faced with something as stressful as a pandemic. However, when those thoughts spiral out of control they can negatively affect your family members as well as your own mental and physical health. High cortisol levels even lower your immune response, and we all need a strong immune system right now.

How Does Meditation Help With Negative Thoughts?

It may be difficult to imagine reining in the out-of-control, off-the-rails thought train when world events, and substantial changes to our daily lives, are so overwhelming.

However, meditation teaches us how to experience those thoughts without panicking or feeling the need to repress them. With a little practice, you should be able to just sit with your thoughts and feelings, without judgment or analysis, and start to process them without spiralling out of control. You can be present in the moment without projecting into the future or ruminating on the past.

And right now, faced with so many uncertainties, that’s particularly beneficial.

Why Start Meditating Now?

You might feel that now is not a good time to start meditation. After all, you’re likely stuck at home and perhaps feel antsy and confined. Who wants to sit still? However, meditation has proven to be an effective mental health treatment. Right now we need to be focusing not just on keeping a healthy body but also maintaining a healthy mind.

How To Meditate

Many people find the thought of taking up meditation a bit intimidating. After all, it has had a reputation of being “weird” and “fringe” throughout the ages. It’s important to know that you don’t have to “master” meditation. It’s OK to be imperfect. Your mind will probably wander, and you may feel uncomfortable at first. That’s perfectly normal.

Setting Up Your Practice

The good news is that it’s surprisingly simple to get started. In basic terms, you just need to:

  • Find a comfortable place. Ideally, somewhere that is quiet.
  • Sit in a natural, relaxed position.
  • Breathe normally.
  • Focus on your breath.

Try not to overthink this: just focus on each exhalation and inhalation. It’s not necessary to force anything.

  • If your mind wanders (and since you’re human, there’s a good chance that it will) try to sit back and “observe” your thoughts. Don’t analyze them. And don’t berate yourself for losing focus. It’s all part of the process. They are just passing through your brain.

How Long Should You Meditate For?

You may have heard of people going on week-long meditation retreats. That’s great – but it’s not really necessary. Just a few minutes a day is a good start. In fact, studies have found that just five minutes of meditation has significant benefits.

And who can’t fit 5 minutes of meditation into their day?

How Often Should You Meditate?

As with many things, consistency is a key component of a successful meditation practice. Try to carve out a few minutes per day to dedicate to your mental health. Some people find that it helps to make it the same time every day. Some find that doing 5 minutes in the morning as soon as they wake up and setting an intention for the day helps. Others will do 5 minutes as they are going to bed at night. And other people find it beneficial to do 5 minutes here and there throughout the day when they are feeling the most anxious. There is no hard and fast rule. Do what works for you.

Ok, full disclosure here, I have a hard time with meditating. I find it hard to just be still and “do nothing”. But here’s what I can do. After I have done my morning yoga, and I reach the end. I’m lying on my back in Shavasana or Corpse pose, then I can add 5 more minutes to just clear my mind and prepare for the rest of my day. That’s what works best for me with meditation.

Resources To Get Your Meditation Practice Started

There are quite a few wonderful resources available to help you get started with meditation should you need a little help – here are a few of our favourites:

Headspace

Calm

Wherever You Go, There You Are

Meditation for Fidgety Skeptics

There are many reasons to start meditation. Why not start now? Let us know how it works for you and remember that we are here to support your health and wellness.

Need more help?

Our clinic is still (virtually) open via telehealth (phone or video call) with our naturopaths, our chiropractor, our dietitian, and our psychotherapist. Chiropractor Dr. Darlene Buan-Basit is available for in-person essential care appointments. Simply send us an email at Maria@ForcesofNature.ca, leave a message 416-481-0222 or book online.

By Dr. Pamela Frank, BSc(Hons), ND

Meditation Research

https://www.ncbi.nlm.nih.gov/pubmed/25390009

https://www.npr.org/2008/08/21/93796200/to-lower-blood-pressure-open-up-and-say-om

https://www.sciencedirect.com/science/article/pii/S0889159112004758

https://www.sciencedirect.com/science/article/pii/S0889159112004758

https://www.researchgate.net/publication/5946075_Relationships_between_mindfulness_practice_and_levels_of_mindfulness_medical_and_psychological_symptoms_and_well-being_in_a_mindfulness-based_stress_reduction_program

https://journals.sagepub.com/doi/full/10.1177/0306624X19856232

https://www.semanticscholar.org/paper/Effects-of-Five-Minute-Mindfulness-Meditation-on-Lam-Sterling/7a7529a9e6401679016ab78f398eaaf4487aff84

https://journals.lww.com/psychosomaticmedicine/Abstract/2003/07000/Alterations_in_Brain and_Immune_Function_Produced.14.aspx

https://www.ncbi.nlm.nih.gov/pubmed/19711142

How to Prevent Memory Loss and Improve Cognitive Function

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picture of a woman who is worried about memory loss
Worried About Memory Loss?

It is totally normal to experience momentary memory lapses. Just like me, you’ve forgotten where you left your car in a parking lot. In fact, that happened to me a few years back in the parking lot at The Magic Kingdom. If you’ve ever been to Walt Disney World, you know that the parking lots there are MASSIVE. We spent hours trying to find our rental car. Of course, not only did we forget where we parked, but the Panic button on the car wasn’t working. Have you stumbled for someone’s name mid-conversation? You may be familiar with that feeling of having an important fact right on the tip of your tongue, but you just can’t retrieve it from your brain. As we get older, those temporary memory blips become more worrisome because we wonder if we’re experiencing normal memory problems or is this the start of bigger issues? As my mother is currently struggling with Alzheimer’s dementia, this weighs on my mind even more than most.

However, it’s important to remember (see what we did there?) that memory loss doesn’t have to be a part of aging. There are many steps that you can take right now to protect your future cognitive health. No matter what your age, improving your memory improves your overall quality of life and health.

What is Memory?

Memory is the brain function that allows you to acquire, retain, and recall sensations, impressions, thoughts you have experienced and information.

The Importance of Having A Good Memory

Having a healthy, well-functioning memory is vital to your well-being, as well as your sense of identity. It means success or failure at learning new things whether it’s for work, school or recreational purposes. Before taking up karate, I had my doubts about my ability to memorize my belt katas, as well as my weapons katas and self-defense drills in order to advance and become a black belt. What I found is that karate has been an excellent exercise in flexing those memory muscles. As you’ll read later on, use it or lose it applies to memory too.

Types of Memory

The most basic way to categorize memory is by grouping it into Short-term Memory and Long-term Memory.

Short-term Memory

This is generally classified as remembering something that happened from right now up to 3 days ago. These sensations, impressions, thoughts and information will either get transferred to long-term memory or discarded if they are not deemed sufficiently important.

Long-term Memory

Long-term memory is your brain’s system for storing more important information that may be needed over the long-term, such as language, personal experience, procedure and facts.

Olfactory Memory

Certain scents trigger emotional responses and memories. That process, which is called your olfactory memory, is an important part of the way that your memory manages your perception of the past and present. In fact, studies have shown that olfactory memories have more power to create a sense of nostalgia than visual memories. Have you ever caught a whiff of someone’s perfume or cologne and that brought back memories of a loved one? How about the smell of a freshly baked apple pie or cookies? Studies also show that breathing through your nose is more effective at consolidating your olfactory memories than mouth-breathing.

There Are Ways To Improve Your Memory

If you want to improve your memory, it’s helpful to consider the biology of memory and what can affect it. Memories are stored in your hippocampus, which is considered to be “plastic” because it is constantly changing and influenced by many factors. For example, the pathways to the hippocampus tend to decrease with age. Hormonal changes also affect the cells’ ability to regenerate. As a result, many things affect the functioning of your memory.

How Memories are Made

The process of making a memory includes the following steps:

  1. Creating the memory. Our brain constantly sends signals in a particular pattern associated with the event that we’re experiencing. These signals create connections between our neurons. The connections are called synapses.
  2. Consolidating the memory. If we didn’t do anything further, that memory wouldn’t be retained. Consolidation is the process of committing it to your long-term memory so that we can recall it later. Much of this process happens while we’re sleeping. During sleep, our brains recreate that same particular pattern of brain activity that we associated with the previous event to strengthen the brain connections, or synapses, that we formed previously.
  3. Recalling the memory. This is what most of us think of when we talk about memory. It is pulling up the memory on demand. Recalling the memory is easier if it’s been strengthened over time. Every time we stimulate that same pattern of brain activity, we make it a little stronger.

Things That Affect Your Memory

Anxiety

Stress leads to physical changes in your brain that affect memory function. It’s easy to notice this process in daily life. When you’re overwhelmed, you feel as if there simply isn’t enough capacity in your brain to take in new information or recall important facts and tasks. It’s like you’re a deer in the headlights, paralyzed and unable to retrieve the memory that car=danger, therefore I better move.

Poor Diet

Your brain needs some “healthy” fats to thrive. Healthy fats include avocado, olive oil, and raw nuts and seeds. Saturated fat and too much processed, sugary food impair your memory, in part because too many sweet treats can lead to brain inflammation.

Hormonal Changes

Shifts in hormone levels, particularly the drop in estrogen that accompanies menopause, lead to molecular changes in the hippocampus that affect memory formation. You’ve likely heard the term “mommy brain” for the lapses in memory that accompany motherhood. There’s a physiological reason for why this happens: There is a massive shift in your hormones on delivering a baby.

Smoking

You can add “poor memory” to the list of reasons to stop smoking. If you’re struggling with this habit (and let’s face it, quitting isn’t easy), talk to a naturopathic doctor.

Germs

Believe it or not, even germ exposure affects your memory. Scientists have found that exposure to some viruses (in particular, the herpes simplex 1 virus that causes cold sores) affects your memory.

Watching too much television

It’s true: Too many Netflix “binges” hurt your memory. One study found that watching 3.5 hours of television per day (which is sometimes just a warm-up for serious bingers) negatively affects how well your memory works.

Prescription drugs

Many commonly prescribed drugs actually harm your memory. Anti-cholinergics (often prescribed for cold symptoms, incontinence, or allergies) and benzodiazepines (used to treat things like anxiety and insomnia) carry a particularly high risk. As always, be sure to weigh the potential negative side effects of any medication carefully.

Thyroid issues

Low levels of thyroid hormone lead to memory loss, mental lethargy and “foggy thinking.”

Histamine

Your brain has a histamine-producing (histaminergic) system that modulates learning and memory through histamine.

Sleep problems

Recent research suggests that sleep is vital to “consolidating” memories. In other words, our brains aren’t just resting when we’re sleeping, but actually forming and protecting the memories we create during waking moments. When we’re not getting enough sleep, we lose that important processing time.

6 Easy Ways To Help Your Memory

So, how can you help your memory? The above list points to potential problems that can be managed. As well, exciting research in neuroscience is finding some simple solutions that help enhance and maintain your cognitive health.

1. Practice mindfulness and minimize distractions

Regular meditation actually alters the physical structure of your brain. Improved blood flow and the creation of more neural connections are some of the paybacks from a regular meditation practice.

However, you also want to make sure your brain isn’t overloaded during the rest of your day. Did you know that we check our phones an average of every 12 minutes? That constant shifting of attention impacts cognitive processes. If you feel uncomfortable when you’re separated from your phone, it may be time for a little soul-searching. If you need help taking a break from your electronics, you may want to read this article for more information.

2. Eat for brain health

A great deal of research supports the importance of a healthy diet in protecting brain health. In general, avoid overly processed foods and focus on:

  • Caffeine – research suggests that caffeine may help with the consolidation phase of memory
  • Leafy greens
  • Berries and other antioxidant-rich foods. A study from the University of Reading and the Peninsula Medical School found that supplementing a normal diet with blueberries for twelve weeks improved performance on spatial working memory tasks. The effects started just three weeks in and continued for the length of the study. The bioflavonoids in berries also appear to help strengthen brain connections.
  • Foods high in omega-3 fatty acids, such as salmon, walnuts and chia seeds
  • Turmeric (studies have found its anti-inflammatory properties can slow memory loss.)
  • Coconut oil (preliminary research points to a protective effect on memory)

3. Move for memory

Exercise helps more than your physical health. It also boosts your cognitive functioning. And it doesn’t take marathon workouts for exercise to have a positive impact on your memory. Even short workouts can boost your recall powers. Studies in both rat and human brains have shown that regular exercise improves memory recall.

In particular, studies show that regular exercise improves spatial memory.

We know that the benefits of exercise are numerous, but for the brain, in particular, regular exercise has been shown to improve cognitive abilities beyond memory. So if you’re looking for a way to stay sharp mentally, taking a walk could be the answer. Even a 20-minute walk has been shown to increase brain activity.

4. Chew gum.

One study showed that participants who completed a memory recall task were more accurate and had higher reaction times if they chewed gum during the study. Chewing gum might increases activity in the hippocampus, an important area of the brain for memory. There is also an increase in oxygen from chewing gum, which can help with focus and attention. Another study found that participants who chewed gum during learning and memory tests had higher heart rate levels than control groups, which also leads to more oxygen flowing to the brain.

5. Sleep.

Better quality and quantity of sleep helps memory because that is when the consolidation process occurs.

6. Train your brain

It’s possible to train your brain to be more efficient. Try some of these simple “hacks” to improve your memory.

  • Repeat important information. For example, if you’re introduced to someone, repeat their name back to them. That helps “check-in” new facts.
  • Play with mnemonics. You may have learned the names of the Great Lakes through the HOMES acronym. Why not create your own acronyms in order to remember lists of items?
  • Draw maps. If you have a lot of info to keep track of, try creating a map on a piece of paper. Put the central piece of information in the middle, then draw all of the relevant connections from that point.
  • Create a memory palace. Try picturing a room that you know very well, and associating each object in the room with an important fact you want to remember.
  • Work with your environment. Don’t hesitate to place little reminders in strategic places. Some people have luck with post-it notes, but they can be more subtle, such as placing a photograph of a loved one who has an approaching birthday beside your bed.
  • Press replay. Immediately after an event, replay the important elements in your mind. That will help imprint the things you want to remember.

Note that there are many programs out there that claim to help cognitive health and improve your memory. However, this is an unregulated industry so it’s important to do your due diligence before spending any money. Talking to a medical professional like a naturopathic doctor first is always a good idea.

If you’d like to discuss ways to support your memory, call the office at 416-481-0222. Together we can pinpoint potential problems and work on lifestyle changes that will boost your brainpower!

Book an Appointment Online for help with your memory now

By Dr. Pamela Frank, BSc(Hons), ND

Resources:

https://www.nature.com/articles/s41598-019-39354-4

https://www.sciencedaily.com/releases/2008/03/080311182434.htm

https://blogs.scientificamerican.com/observations/estrogens-and-memory-loss-in-women/

https://www.sciencedaily.com/releases/2018/10/181019100702.htm

https://www.health.harvard.edu/mind-and-mood/two-types-of-drugs-you-may-want-to-avoid-for-the-sake-of-your-brain

https://www.ncbi.nl

m.nih.gov/pmc/articles/PMC4330889/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264616/

https://www.theguardian.com/lifeandstyle/2018/oct/14/the-lost-art-of-concentration-being-distracted-in-a-digital-world

https://www.sciencedirect.com/science/article/pii/S0166432816301437?via%3Dihub

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541490/

https://www.ncbi.nlm.nih.gov/pubmed/28421789

https://www.jneurosci.org/content/35/43/14426

https://www.ncbi.nlm.nih.gov/pubmed/30348674

https://www.ncbi.nlm.nih.gov/pubmed/31907334

https://www.ncbi.nlm.nih.gov/pubmed/30635130

Digital Detox: Taking Back Control of Your Screen Time

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teens with social media addiction
Social Media Addiction?

Conquering Your Social Media Addiction

Do you ever felt anxious when you don’t have your phone? Do you know how many hours per day you spend on your digital devices? Do you feel that your online activities have a positive or a negative impact on your overall well-being?

These are all important questions. And another to consider: Does doing a digital detox feel like a good idea for your health? Or does it simply sound impossible?

What is a Digital Detox?

A digital detox is taking a break from all technology for a set period of time. You may decide to take one day per week away from your digital devices or you may choose to avoid all technology for the duration of your vacation. This digital break is however long you choose to make it. If you are trying to break or change a habit, it can take 3 weeks of a consistent change in behavior to make that happen. Taking a break demonstrates a certain level of self-control over technology, rather than having it control you.

A More Conscious Approach To Technology

The truth is that we could all benefit from a more mindful approach to our digital lives. For many of us, a short “detox” period helps us to maintain our perspective where technology is concerned.

The Why: The Benefits Of Reducing Screen time

If you’re wondering about why you should reduce your screen time, check out these potential benefits.

Less Comparison

Do you ever feel like your life isn’t quite measuring up after logging into your social media accounts? Many of us end up wondering why everyone else takes such fabulous vacations, looks so amazing, and has such perfect, high-achieving children.

The old adage “don’t compare your insides to everyone else’s outsides” applies perfectly to social media. The cumulative effect of “comparison-itis” takes a significant toll on our mental health. Many studies confirm a link between internet use and mental health issues such as anxiety and depression.

Better Mental Health

Of course, this relationship may work both ways. For example, have you ever looked down at your cell phone to avoid social interactions? Sometimes we see our phones as “security blankets.” Unfortunately, however, these kinds of habits only reinforce anxiety and isolation. In other words, in addition to triggering anxiety and depression, we are more likely to escape to the online world when we’re anxious or depressed.

Excessive time on digital devices also leads to habits that harm our mental and physical health. One study found that people who spend a great deal of time on their phones are less likely to eat regular meals, follow a healthy diet, and get a good night’s sleep. That all adds up to an increased risk of depression, obesity and a host of other health issues.

Taking a break from your devices helps you feel happier, and physically and mentally healthier.

Improved Brain Function

Even more alarming is the physical effect of screen time on our brain. It’s true! Screen time actually has the potential to change the structure of our brain. The negative effects of chronic exposure to digital media on our brains include:

  1. Impaired processing
  2. Reduced ability to focus, and
  3. “Dopamine loops” in which we become addicted to the hit from the feel-good chemical dopamine. When you have a positive social interaction on social media, your brain releases the reward neurotransmitter dopamine. Who doesn’t get a small thrill of satisfaction when someone likes their Instagram post? That kind of instant gratification is often missing from our offline lives. In fact, researchers have found that the dopamine cycle connected to Internet use and video games is similar to that experienced with drug addiction.

Conversely, breaking your addiction to screens helps your brain recover its ability to focus, and process information.

How to Increase Dopamine Naturally

If you are needing more dopamine, there are much healthier ways to get it:

  • Eat protein regularly. The building blocks of protein are called amino acids. One particular amino acid, tyrosine, is needed to help your brain make dopamine.
  • Sleep well. Quantity, quality, and sleep-timing are all important factors in the production of dopamine. Aim for 7-9 hours per night of deep sleep and aim to sleep by 10-11 p.m. and wake up by 6-7 a.m.
  • Reduce your saturated fat intake. Saturated fat impairs dopamine signaling.
  • Eat probiotic-rich foods. Certain good bacteria in your gut make dopamine.
  • Exercise regularly. Exercise also provides a hit of the reward neurotransmitter dopamine.
  • Meditate. Meditation has mental and physical benefits that may be due to the release of dopamine. If it’s not really your thing, aim for even 5 minutes per day when you first wake up or when you are going to bed.
  • Get outside. Sun exposure increases dopamine levels.
  • Improve your diet. In order to make dopamine, your brain needs to have tyrosine from protein, and iron, niacin, folate, magnesium and vitamin B6. Green leafy vegetables like kale, spinach, Swiss chard, and romaine provide these vitamins and minerals.

More Restful Sleep

The blue light from our digital devices adversely affects our melatonin production. The result? Difficulty falling and staying asleep. Even more troubling are the possible links between blue light exposure at night, reduced melatonin and an increased risk for diabetes, cancer, and depression.

Better Posture

You may have experienced a “tech neck” or a sore thumb after spending a long time on your phone. As well, researchers note that the slumping posture that develops while using digital devices also affects your breathing. One study found that 83 percent of people with neck pain have altered breathing patterns. Musculoskeletal aches and pains like this are best handled by a chiropractor.

Recent sensational headlines claimed that our device use is causing “horns” or phone bone. This interpretation of anthropological research was at best overblown and at worst, completely false. Of potentially greater concern, is that your intervertebral discs may get damaged from having your neck perpetually bent looking at your phone. See a chiropractor for help with your intervertebral discs. There is also an increased risk for neck osteoarthritis from this prolonged and unusual neck position.

Better Hormonal and Cell Health

One researcher found that people tend to hold their breath when checking their devices. This habit triggers the “fight or flight “response, in which your body goes into survival mode. That process served us well in the past when this response helped us escape our predators. Nowadays if all you’re doing is checking a social media status and holding your breath, you just wind up with a lot of unnecessary glucose, adrenaline, and cortisol in your system.

As well, our increased reliance on technology has led to high levels of radiofrequency electromagnetic radiation in our bodies. Although the long-term effects need to be studied further, some evidence links this exposure to an increased risk of neurological disease.

Are you ready for a digital detox?

So, how exactly does a digital detox look? Ultimately, it’s up to you. If you’re inspired by the list of possible benefits above, you may be ready to implement your own detox from technology. However, as with many behavior modifications, a slow and realistic approach is often more successful. Your long-term goal could be a weekend (or even a week) without any devices.

Digital Detox Retreats

Digital-detox retreats are a growing trend in the travel business and provide opportunities to be pampered in spa-like conditions or to pursue recreation adventures, all without a digital device. There are alternative free options too, of course, such as implementing your own retreat! Examples include planning a weekend hike in a local area and connecting with nature or spending time indoors playing with your kids, reading a book or writing your journal. Be creative!

If you’re reading this blog post the day it was first published, I’ll be doing my own digital-detox at Arrowhead Provincial Park near Huntsville. Forest bathing, downtime, reconnecting with family and nature, great food, campfires, and digital-detox all rolled into one wonderful week.

Creating Healthy Digital Habits

Before starting a cold-turkey detox, it’s a good idea to simply be more mindful of your device use. Pay attention to when and why you pick up your phone. As with unhealthy eating habits, it is a good idea to journal your internet/device use. It helps you identify unhealthy patterns of use. Do you pick it up when you’re bored? In an awkward social situation? In the bathroom? First thing when you wake up? In the middle of the night if you wake up? Make it a habit to put your phone away if you don’t need it. Commit to unplugging from any digital devices at least an hour before bedtime.

Fighting FOMO

As you adjust to having reduced online time in your life, try going an entire day without checking a device. This might be uncomfortable at first. Recognize your FOMO (fear of missing out) feelings and acknowledge that if something really urgent happened, you would hear about it. Remind yourself that you don’t actually need to know every detail of your friends’ lives or every piece of the celebrity or political gossip in real-time. In other words, the sense of urgency that the internet creates is imagined, not real.

Top Tips For Your Digital Detox

Here are some tips that can help you set up your own digital detox retreat, on a level that works for you.

Make your bedroom a cellphone-free zone

Bedrooms are for sleeping, and shouldn’t be associated with cellphone use. If you don’t have a landline you may worry that your loved ones won’t be able to contact you in an emergency. For example, if you have teenage kids who work or stay out late at night and they are trying to call you. The solution is to simply put your cellphone on the other side of the room, with the volume turned up high enough so that you can hear it. Also, put it face down so that other screen activity or notifications won’t disturb your sleep.

Choose your activities wisely

Even in today’s wired world, you can find places where cell phones can’t be used. If you’re swimming, hiking, practicing yoga, or watching a movie, you can’t check your Facebook updates. As an added bonus, you will end up having more fun.

Go “old school”

We think of our phones as indispensable, but for centuries, people survived without them just fine. Fortunately, many “real-life” tools exist that can do the tasks we rely on our phones for. If you’re worried about losing the functions on your phone, consider a few old-fashioned alternatives:

  • A paper calendar or day planner to book appointments
  • An alarm clock to wake up
  • Books – read them in yellow or natural light
  • Letters or cards sent through the post office. Who doesn’t love receiving an old-fashioned, hand-written letter?
  • A classic watch
  • A camera
  • A landline phone. We tend to think of the landline as unnecessary, but just over 40 percent of households still have one, and they provide a reliable back-up for getting in touch.

Reschedule your email habits

Many busy executives try to put aside specific times of the day for checking email. That means that they’re not looking for new messages every 30 seconds, or reading every notification. If this makes you feel anxious, remind yourself that in most instances, emails don’t need an immediate response. For more prolonged absences, use an out-of-office autoresponder to let people know how to contact you in an emergency.

Use technology

Yes, the idea that technology can help to reduce your tech use is ironic. However, many apps and programs can measure the time you spend on your phone. They will also measure time “wasted” online. You can free up an hour or two per day in the real world for more beneficial pursuits by reducing the time that you are wasting online. If you don’t do this already, try monitoring it for a few days to get a baseline of your usage.

Get your friends and family on board

If you have contacts who expect an immediate response to every text, let them know you’re dialing back on your screen time.

Similarly, if you’re out at a restaurant for dinner, challenge everyone to put their phones away. The first one to check their device pays!

Listen to your body

How do you feel after a few hours without technology? Get in touch with any anxiety you feel that needs to be addressed. It’s also important to note the positives. Do you take in more of the world around you? Do you feel more relaxed? Were you able to get a lot more crossed off of your “to-do” list?

Get help if you need it

If you’re worried about your digital media use or if you’re wondering if you’re addicted to technology, help is available! Give our office a call if you’d like to talk about behavior modification or switching to a more health-conscious natural path with one of our naturopaths.

Call us at 416-481-0222 or book online here

Authored by Dr Pamela Frank, BSc(Hons), Naturopath

book online now

Sources:

http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

https://www.cbsnews.com/video/new-study-links-phone-use-and-mental-health-issues-in-teens/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5970452/

https://www.sciencedirect.com/science/article/pii/S0747563215303332

https://www.ejradiology.com/article/S0720-048X%2809%2900589-0/abstract

https://www.psychologytoday.com/ca/blog/brain-wise/201209/why-were-all-addicted-texts-twitter-and-google

https://www.statista.com/chart/2072/landline-phones-in-the-united-states/

https://www.huffpost.com/entry/just-breathe-building-the_b_85651

Dementia

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Dementia: Facts, Prevention and Treatment

pic of a man with dementia or cognitive decline, poor brain health
Should you worry about cognitive decline?

Dementia Definition

Dementia is a word that describes a state where brain function is sufficiently compromised that it interferes with normal functioning.

Should you be concerned about your cognitive health?

Consider these facts:

  • Dementia affects between five and eight percent of adults over the age of 60. As the average age of the population rises, that could add up to an astounding 150 million people with dementia worldwide by 2050.
  • Dementia is more complex than most people realize. Although Alzheimer’s disease is the most common cause of dementia at 60-80 percent of cases, many other diseases can play a role.
  • Mild cognitive impairment (MCI) happens when someone experiences enough impairment to be noticeable, but not enough for a dementia diagnosis. People with MCI are more likely to develop Alzheimer’s disease.

What are the signs and symptoms of dementia?

  • Memory problems, especially short-term memory, relying more and more on memory aids like notes or electronic reminders
  • Confusion related to time, place, and events
  • Forgetfulness, particularly for things that would have been easily remembered
  • Personality or behaviour changes, this may include irritability, anger, irrational, illogical or even lewd behaviour
  • Social withdrawal
  • Depression
  • Loss of interest in previously enjoyable activities
  • Loss of ability to perform activities of daily living, such as writing, speaking, dressing, bathing, eating, and toileting
  • Poor judgment
  • Difficulty performing tasks that require multiple steps or organization

What causes dementia?

The most frequent cause of dementia is Alzheimer’s disease. This is a condition where amyloid protein deposits in areas of the brain that are responsible for memory and other cognitive functions. The remaining causes include vascular dementia, Lewy body dementia, vitamin deficiencies, thyroid problems and medication side effects.

What are the different forms of dementia?

Alzheimer’s disease and vascular dementia are the two main forms of dementia. Lewy body disease is a third and the fourth is frontotemporal dementia.

What are the stages of dementia?

Dementia can be categorized into 3 stages or 7 stages. The 3 stage model recognizes mild, moderate and severe impairment. The 7 stage model is broken down into no impairment, mild decline, continued mild decline, moderate decline, moderately severe, severe and very severe decline.

Medicines that cause dementia

A study published in the British Medical Journal in 2018 found that the following types of drugs are associated with an increased risk for dementia:

  • amitriptyline, paroxetine, and bupropion (most commonly taken for depression)
  • oxybutynin and tolterodine (taken for an overactive bladder)
  • diphenhydramine (taken for allergies)

Association doesn’t mean causation, so we cannot conclude that the drugs above cause dementia. It may be that the conditions in the body that create allergies, overactive bladder and depression also cause dementia. A common symptom in all of these conditions is inflammation. Addressing inflammation in the body can help numerous conditions and also improve brain health. I would recommend addressing the root of each of these problems to reduce the need for the medications.

Is dementia reversible?

Dementia can be reversible in certain cases. Dementia may be brought on by thyroid disease, hormone imbalance, nutrient deficiencies, medications, infectious disease, autoimmune disease like lupus or sleep apnea. We can help address the cause of these to reverse or slow the progression of dementia.

Alzheimer’s vs dementia

Alzheimer’s is a specific form of dementia that is caused by the deposition of amyloid protein in areas of the brain that are needed for memory and cognitive function. Alzheimer’s is the cause of 60-80% of all dementia. The other possible causes of dementia include vascular problems like stroke, brain injury and reversible causes mentioned above.

Should you be concerned about your brain health?

Everyone experiences some moments of “brain fog” from time to time. It’s perfectly normal to forget where you put your keys occasionally or struggle to remember a name. As we age, these little moments of forgetfulness become more worrying. In fact, the damage from Alzheimer’s can start up to 10 years before symptoms become troublesome. Stress, fatigue, and nutritional deficiencies can all contribute to cognitive issues, even without Alzheimer’s.

How can dementia be treated or prevented?

The good news is that foggy thinking and poor memory don’t have to be a normal part of aging. Cognitive decline is not inevitable. And the steps to protecting our brain health can also help the rest of our bodies. This provides further evidence that everything is connected when it comes to our optimum health!

So what can you do to maintain peak mental fitness? Check out these tips:

  1. Sleep
  2. Plant-based diet
  3. Exercise
  4. Keep learning
  5. Relax
  6. Hormone balance
  7. Supplementation

Get enough sleep

A great deal of research supports a link between brain health and adequate sleep. Scientists think the relationship may work both ways: not getting enough sleep can lead to cognitive decline, but cognitive decline can also cause sleep problems. Either way, the best approach is to be proactive. For example, avoid substances like caffeine or alcohol before bed. Practice good sleep hygiene by sleeping in a cool, quiet room and pay attention to when the body wants to sleep. Your circadian rhythm is your natural sleep cycle, which is ideally around 10-10:30 pm. Fighting it and staying up later sends an adrenaline rush to your body to keep it awake. Talk to a healthcare provider if sleep issues interfere with daily living. You may also find that following the other tips on this list help with sleep – did I mention that it’s all connected?

Focus on a plant-based diet with plenty of healthy fats

Good nutrition fuels our brain. Processed, low-nutrient foods can lead to inflammation and oxidative stress. The result can be cognitive and mood issues. Up to 95 percent of the serotonin in our bodies is produced in our gut. So what we eat can have a profound impact on our emotions and the way we think. As a result, having adequate “good” bacteria in our gut can reduce the inflammation throughout our bodies, so it’s important to eat with this in mind.

Some important nutrients for brain health include:

  • Vitamin K: Several studies suggest Vitamin K helps prevent cognitive decline. To boost Vitamin K intake, focus on leafy greens, such as spinach or kale or eat natto.
  • Omega 3’s: This fatty acid has been shown to lower levels of beta-amyloids. These are the building blocks of the amyloid plaques in the brains of Alzheimer’s patients. Look for fatty fish and plant-based sources like flax seeds or avocados.
  • Flavonoids: These phytonutrients are found in many fruits and vegetables. They are particularly found in brightly coloured, flavourful foods like strawberries and blueberries. Flavonoids have been found to play a role in preventing memory decline.

Move to keep your brain active

Exercise is a must when it comes to brain health. Not only can cardio activities like swimming and walking ease stress, but physical activity can also increase the size of the hippocampus. That’s the part of our brain responsible for verbal memory, among other important functions. Exercise also helps your cardiovascular system stay healthy to prevent problems like vascular dementia.

Which exercise is best? The best activity is always the one that you enjoy and that you’re most likely to do. But experts say to strive for 75 minutes of intense activity or 150 minutes of moderate activity every week. As an added bonus, exercise can help you sleep!

Keep learning

You’re never too old to learn something new. In fact, acquiring new knowledge can help keep your brain young. One study found that adults who learned a “complex skill” such as quilting or basic coding had improved memory function after only three months. And knowing a second language (even if you learn it late in life) can help slow memory loss. There’s a great app called Duolingo that makes learning a new language fun. You can even learn Klingon if that’s what you’re into. As we wrote in our biohacking post, learning to play an instrument helps with several brain functions.

Relax

You’ve probably noticed that when you’re stressed, your thought process isn’t as clear as it is when you’re relaxed. Scientists confirm that even short-term stress can affect the hippocampus. It’s important to note that most studies refer to a relationship between perceived stress and memory. We all have negative events in our lives and some of these can’t be avoided. But we can change how we react to them and how we deal with daily stress. It’s possible to reframe the stress of daily life and change how we perceive it. Yoga, meditation, tai chi, and psychotherapy are all effective ways to reduce our feelings of stress. With brain diseases like Alzheimer’s, stressful events can trigger a sharp decline in brain function.

Hormones

Proper brain function is also linked to hormonal balance. Having an imbalance of your cortisol levels, estrogen, melatonin, pregnenolone, testosterone or thyroid can all contribute to memory loss, confusion, and issues concentrating. Our ND’s provide extensive testing and treatment for these imbalances and can help get your brain working at peak function again.

Supplementation

Herbs and other natural supplements can help prevent and treat dementia problems. Research supports the use of Bacopa, Curcumin and Schisandra to help with cognitive impairment and Alzheimer’s disease. Our naturopathic doctors can provide guidance regarding the appropriateness of these herbs and the proper products and dosages.

It’s important to remember that there isn’t necessarily a “magic bullet” solution to protect your brain function. As with all elements of well-being, maximum health is the result of a consistent, holistic approach. By taking conscious steps to protect your brain health, you can minimize memory loss.

Please visit the office if you have questions about your brain health! And if you’ve noticed any symptoms that worry you, it’s important to check them out right away. Call us at 416-481-0222 or book an appointment online at https://forcesofnature.janeapp.com.

Authored by Dr Pamela Frank, BSc, ND

Sources:

https://www.alz.org/alzheimers-dementia/what-is-dementia/related_conditions/mild-cognitive-impairment

https://www.sciencedaily.com/releases/2008/03/080311182434.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323377/

https://www.psychiatryadvisor.com/alzheimers-disease-and-dementia/stress-increases-risk-mild-cognitive-impairment/article/459497/

https://www.bbcgoodfood.com/howto/guide/health-benefits-walnuts

http://www.brainfacts.org/brain-anatomy-and-function/cells-and-circuits/2012/hormones-communication-between-the-brain-and-the-body

Alcohol: Should You Quit Drinking?

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woman wondering is alcohol healthy

Is Alcohol Good or Bad for You?

How is your alcohol intake? A glass of wine with dinner? A beer after a hard day of work? It’s not bad to integrate an occasional drink into a healthy lifestyle. Or is it?

In recent years, we’ve read that red wine is rich with antioxidants, like resveratrol. And that an occasional beer can raise “good” cholesterol. But, results from a new study suggest that even moderate alcohol consumption may actually be bad for us. In other words, the much-heralded health benefits of drinking don’t outweigh the risks. Perhaps there is no safe level of alcohol consumption.

A recently published research study looks at data collected in almost 700 other studies, spanning 195 countries and territories. Some of the findings are startling:

  • Alcohol is the leading risk factor for death in the 15 through 49 age group.
  • Alcohol use was responsible for 2.8 million deaths worldwide in 2016.
  • For women in particular, the health risks increase with age. Alcohol was responsible for over 27 percent of cancer deaths in women over 50.

The authors of the study are firm in their conclusion: “By evaluating all associated relative risks for alcohol use, we found that consuming zero standard drinks daily minimizes the overall risk to health.”

In other words, the only safe amount of alcoholic drinks is none at all. This finding differs from many earlier studies, which often concluded that moderate drinking was the best approach.

Why the Difference in Opinion?

Why did this study reach a more decisive conclusion than previous examinations of alcohol’s effect on health? Several factors come into play. This study was careful to consider the ways they measured consumption. For example, researchers looked at regional variations in alcohol consumption that could be attributed to things like tourism.

In addition, the study looked at alcohol’s impact on 23 different health-related problems. For some of those problems (such as heart disease), mild alcohol consumption had a positive effect. But that positive effect was balanced by a greater negative impact on other health issues (cancer is a good example).

Should I Quit Drinking?

What does this mean for you? If you drink, should you stop? Alcohol consumption is a very personal decision. This study looked at the picture worldwide. It was not studying individuals, but rather analyzing vast amounts of data previously collected, specifically looking at the risks for 23 health issues. That data was conclusive. But it’s up to you how you apply it to your own life. This latest study can’t, for example, tell you if it’s OK to have some wine for New Year’s given your own unique genetics and other lifestyle factors.

Assessing Your Risk from Alcohol

One thing is clear: If you’ve told yourself that drinking is healthy, you may want to reconsider that rationale. That doesn’t necessarily mean you must immediately quit. However, in deciding whether or not alcohol is something you want in your life, it’s best to be realistic about the health risks.

You also want to look at your own medical history and perhaps check out more specific studies. For example, another recently published study concluded that alcohol is the biggest controllable risk factor for dementia. If you have other dementia risk factors that are out of your control, such as genetic history, you may want to take action on the things that you can control.

Similarly, if you have a history of depression, consider alcohol’s impact on mental health. If you are trying to control your weight, the extra calories from alcohol aren’t going to help. Alcohol can also lower your judgment and keep you from making your best decisions.

The nurses’ health study found that moderate alcohol intake places women at higher risk for breast cancer and bone fractures, and higher intake increases your risk for colon polyps and colon cancer. Several studies have noted this same increased risk of breast cancer for women who consume alcohol, even in moderation.

Tips to Stop Drinking Alcohol

If you’re wondering about alcohol, talk to one of our healthcare practitioners. And be upfront about your drinking during the visit. Many people under-report how much they drink, but it’s best to be honest. You want to have an open discussion about all of your health concerns. Remember that our healthcare providers aren’t looking to judge you: they want to work with you to create your best life.

Quitting drinking can be much like quitting smoking for some people. Here are some tips to help you quit drinking:

Set a date

Set a date for when you want to quit and let your friends know.  Planning a date can help you get organized and telling your friends helps them help you and keeps you accountable.

Affirmation

An affirmation is a positive statement repeated often to create a desired change in your life. Repeating it not only helps to remind you why you are no longer drinking but imprints a new mental image of health so that your body can then produce it. For example: “I am a non-drinker. I choose to be healthy.”

Have a Support Person

The decision to stop drinking is a big one. You may have moments when you really struggle. Ask someone who is fairly available and reliable to provide reinforcement and encouragement when you need it. Much like a sponsor does in AA.

Manage cravings

Cravings can feel like they will last forever but in reality, they fade in two minutes. Plan what you will do during a craving. Examples: Have a nutritious snack, take your vitamins; repeat your affirmation; take some deep breaths; go for a walk; hum a song or call your support person. Our naturopathic doctors have lots of other tips to help with cravings.  

Make Alcohol Inconvenient

Don’t keep alcohol in your home. Avoid passing by the liquor store or your favourite bar. The more inconvenient it is to drink, the easier it will be to avoid giving in to cravings.

Set Boundaries

You may have to modify other behaviours to support your new abstainer status. For example, if your usual ritual is to hit the bar with friends on a Friday night, you may want to arrange to meet at a café instead. When possible stay away from situations where you are surrounded by drinkers, such as parties, until you feel more confident with your new non-drinking status.

Visualize

Use visualization to see yourself in certain situations without drinking – at a friend’s wedding, at a family function, going out for dinner. Seeing yourself in your mind’s eye in those situations successfully abstaining can help them become a reality.

Keep a Journal

Keep a journal or diary where you write down details of when you either had cravings for alcohol or where you lapsed and had a drink. Knowing the circumstances where you run into difficulties can help you avoid those situations in future. Write down your reasons for quitting alcohol and your affirmation.

Refrain from drinking coffee

Research shows that coffee causes cravings and dehydrates you.

Drink water

Research shows that dehydration causes cravings. Sip water frequently throughout the day. If you are in a social situation where everyone is drinking, having a drink of water in your hand can help.

Find New Healthy Habits

Drinking is a habit. To change a habit, it sometimes helps to adopt a new one that is at odds with the one that you are trying to quit. A healthy habit like a green smoothie or going to the gym can help by replacing less healthy ones.

Save money!

Put the money you would have spent on alcohol in a separate account to splurge on something fun like a new pair of shoes or a special vacation.

Use an app.

As with just about everything, there is an app for that. Sober Grid, Sobriety Counter and Nomo are just a few apps that are available on both Android and Iphone for free.

Bonus: These same tips can be applied to any habit that you would like to break – coffee, smoking, overeating etc. We can help.

Could the Study Be Wrong?

Some patients express frustration at the different results they see in health studies: One minute something is good for you, then suddenly we need to avoid it! Studies on alcohol use can be proof that when we read an eye-catching health-related headline, we need to look beyond the numbers.

One thing to keep in mind is that the media will typically seize the most dramatic sound bite. It’s almost impossible to convey the nuances of a well-run scientific study in a short headline. For example, a news story doesn’t always mention who funded the study. For the record, the Lancet study on alcohol safety was funded by the Bill and Melinda Gates Foundation. While some others that emphasized alcohol’s benefits were funded by companies who produce and sell alcohol. That doesn’t necessarily mean the studies were false. But, we should always remember that those who financed the study, and those who work for them, have a vested interest in how the results are interpreted and reported.

Correlation Doesn’t Equal Causation

As well, correlation doesn’t always equal causation. What that means is that if two behaviours are often seen together, it doesn’t mean that one causes the other.  For example, new parents are often sleep-deprived and tired.  As a result, they may drink more coffee.  It doesn’t mean that babies make you drink coffee.  The difference between correlation and causation can sometimes be hard to capture in large studies. In fact, there are studies that show that resveratrol, the aforementioned antioxidant found in red wine, is beneficial to your health. However, if you have other health issues like poor gut function, low energy, sleep issues and more, alcohol will likely have negative impacts and could make your health issues worse.

What Should You do About Alcohol?

Whenever you’re confused about a health issue, the best approach is to consider it from a sample study of one: yourself. Be aware of how alcohol intake makes you feel. Be aware of your own family history and other risk factors that you may have. Then talk to one of our healthcare providers about your own personal history and your current health concerns. We can help you sort through all of the information you face every day and figure out what’s best for your unique self. In fact, we are experts in doing just that! Give our office a call, we are always here to help 416-481-0222.

Sources:
https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30022-7/fulltext
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874911/
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31310-2/fulltext
https://www.ncbi.nlm.nih.gov/pubmed/27459455
https://www.ncbi.nlm.nih.gov/pubmed/26286216