meditation

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

Our Best 10 Health Tips for 2020

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health and wellness tips for 2020
How to Be Healthy

This year will be different. This year you will turn things around and realize your health and happiness goals. You’ve got this! How do we know? Because we’re going to work together on making sure that you know exactly what to do and how so that you can be your best self in 2020. Here’s our quick list of simple, proven tips and tactics that will make it easier to be healthier than ever this year.

It Takes Time

It’s important to start off with realistic expectations when you’re making changes like these. Remember that new habits take a while to “stick.” One study found that 66 days is the average time to establish a new habit, while other sources say it takes 3 weeks. There’s a wide variation so be patient with yourself. Don’t give up if you have little slips now and then. You’re only human, after all. Just keep regrouping. Tenacity is one of the most important success attributes.

Set Yourself Up For Success

Also, be sure to set yourself up for success by creating an environment that minimizes your distractions. For example, if you’re trying to cut back on alcohol, you might find it easier to meet up with friends on walks in a park or at a board game cafe instead of somewhere that exposes you to temptation, like at a pub. That’s an obvious example, but you can take that philosophy further by taking a good look at your routines, your companions, and your home to make sure that you’re supporting your goals. If your normal drive to or from work entails passing by a bakery that you just can’t resist, think about revamping your route. One of the best things that Starbucks ever did for me was to close the location closest to my home!

10 Health Tips For A Healthy, Happy 2020

Ready to start having the best year ever? Here’s how.

1. Keep your body hydrated

You’ve heard this many times. Despite all the urging to drink more water, did you know that many of us still walk around in a state of perpetual dehydration? It’s true. Did you also know that when we’re feeling tired or hungry, we often don’t realize that what we really need is just a big glass of water?

How much water should you drink? There’s no universal answer to this question. There’s never been research showing that we have to get 8 glasses per day. But, it doesn’t hurt to use that figure as a benchmark. Another good indicator is the color of your urine: It should be clear and the color of pale straw. Pay close attention to your thirst cues. Often by the time that we are aware that we’re thirsty, we’re already dehydrated. I find it helps people to get in the routine of drinking more water if they start their day with two cups of it first thing when they get up. It seems to prompt their thirst mechanism to cue them to drink more often throughout the day.

2. Take five minutes to meditate

If you find the concept of meditation too intimidating, focus on achieving just five minutes of stillness. Yes, just five minutes of mindful meditation makes a difference in your physical and mental health. Don’t believe me? Check out these studies:

  • Following 5-minute mindfulness, meditation participants experienced enhanced both mental state attribution and empathic concern
  • A brief mindfulness exercise, conducted in a routine office visit, produced a significant reduction in state anxiety for early psychosis patients, regardless of symptom burden
  • Even a 10-15 minute single training session induces sustained home meditation practice (of 5 minutes duration) that helped patients in recovery for opioid addiction and was associated with a lower risk of relapse.
  • A 3-minute mindfulness exercise, conducted in a routine office visit, produced a significant reduction in state anxiety for early psychosis patients, regardless of symptom burden.

Fit 5 minutes into your routine when you wake up in the morning or before you go to sleep at night. In the time it takes you to scroll through your Instagram feed, you could take an important step towards lowering your blood pressure, your risk of depression, your anxiety, and much more.

You can find many meditation apps and videos on the Internet, but here’s a short primer on how to meditate.

  1. Find a quiet spot where you are free from distractions or interruptions.
  2. Sit or lie down in a comfortable position.
  3. Close your eyes.
  4. Inhale through your nose and all the way into the bottom of your lungs.
  5. Ignore outside noises.
  6. Set your focus internally.
  7. Breathe all the way into your belly, use your diaphragm.
  8. Focus on rhythmically breathing.
  9. Focus your thoughts on inner tranquility. If you have difficulty not thinking about things, try repeating a meaningless word in your mind. An easy way to come up with such a word is to take a random word and spell it backward. Repeat this word over and over in your mind and bring your mind back to it if it starts to wander.

3. Focus on whole foods

Whole Foods. The world is full of complicated diet plans, but this one step is key. Eat foods as close to their natural state as possible. For example, instead of a piece of apple pie, have an apple.

Where to Shop. Think about your average grocery store trip. You want to buy as much food from the outside edge of the store as possible. This is where the grocery store places produce (fresh and frozen), meats, and fish. By shopping the perimeter of the store, you will buy more whole foods like produce and lean healthy protein, instead of processed food like crackers, chips, cookies and pop.

Buy Local. One thing that also makes this step a bit easier is to buy local as often as possible. Check out your local farmer’s market or farm store, for example. You’ll be eating produce that hasn’t traveled from who-knows-where, so it will be fresher. Fresh, local produce tastes better because it is picked closer to when it is ripe. Plus, you’re helping to reduce your carbon footprint and protect the environment.

4. Stretch!

It might feel like stretching at the end of your workout is a waste of time. After all, you’ve done the important stuff, like improve your cardio and build strength, right? However, stretching improves your flexibility and mobility, reduces your risk of injury, and reduces your stress levels. So take some time at the end of your workouts, or when you first wake up, to stretch out your muscles. Yoga is one of the best exercises because it incorporates strength, balance, and stretching for flexibility.

5. Unplug Yourself

What’s the first thing you do when your electronic device is experiencing problems? Unplug it. That’s also good advice for humans. When you’re stressed, overwhelmed, or just tired, consider putting your phone away for a while. You might be surprised by the results.

In fact, more and more research is pointing to the negative effects of screen time on our mental health, as well as our physical health. “Tech neck” is just one example. If you find device detox challenging, don’t hesitate to get help. This may be a bit ironic, but there are apps that can help you cut down on screen time. Personally, I have a timer on my Instagram. A pop-up flashes on my screen to tell me when I’ve hit my ten-minute limit.

6. Eat for gut health

Scientists are learning more about the importance of the gut-brain-axis connection. What does this mean? In simple terms, the bacteria in your gut influence your moods and vice versa. Did you know that you make more serotonin in your gut than you do in your brain?

When your gut microbiome is out of balance, you experience many health problems, including that annoying “brain fog” feeling. You also suffer from the effects of a weakened immune system.

Fortunately, the solution is simple and delicious. Eating fermented foods like kimchi, sauerkraut, and natural yogourt like kefir restore the balance of bacteria in your gut. Eating foods high in fiber helps to fuel that bacteria. Prebiotic fiber like inulin cultivates good bacteria, particularly Bifidobacteria that keep your colon healthy. Inulin is found in foods like chicory root and asparagus. You can also take inulin as a supplement. Our naturopathic doctors are the experts on rehabilitating your gut.

7. Rethink the sweet treats

The harmful effects of sugar extend far beyond damaging your teeth and your waistline. Your skin, heart, moods, teeth, immune system and hormones are all hurt by this tasty poison.

However, what makes avoiding sugar particularly tricky is that it’s often hidden. You probably know to avoid cake, but sugar is also found in everyday items like salad dressing and spaghetti sauce. So when you’re trying to cut down on sugar, start by reading the labels on all processed foods. Or avoiding processed foods altogether. It’s super simple to make your own clean salad dressing by combining lemon juice, sea salt, and olive oil or balsamic vinegar and olive oil.

The other reason that it is so hard to cut down on sugar is that it is highly addictive. Food is not normally considered to be a substance of abuse. Based on the similarities between the effects of intermittent sugar access and drugs of abuse on behavior and brain chemistry, sugar meets the criteria for a substance of abuse and may be “addictive” for some individuals when consumed in a “binge-like” manner. The effects are similar, although smaller in magnitude, to cocaine or morphine.

So how do you quit sugar? Similarly to how you would break any addiction. Read our tips for quitting alcohol. You can apply those same tips in your efforts to quit sugar or smoking or any other habit you are looking to change.

Keep your blood sugar stable to keep sugar cravings at bay. Cravings are very hard to plow through, save yourself that challenge by having a little protein and a healthy dose of healthy fats with each of your meals.

8. Help others

Looking for a way to improve your physical health, boost your overall life satisfaction, and reduce your risk of depression? The solution may lie outside of yourself. In other words, if you place more attention on helping others, you could be the one who benefits. Studies show that volunteering benefits mental and physical health, life satisfaction, social well-being, and depression.

9. Take a walk outside

Just a short walk outside every day improves your:

  • Circulation
  • Vitamin D levels
  • Blood sugar
  • Immunity
  • Cortisol level
  • Mood
  • Muscle tone
  • Cardiovascular health

Just 30 minutes a day is enough to reap the benefits. Look for excuses to get outside in place of driving, or start the day with a nice stroll. Walk to work. Run errands on foot instead of by car. Having a dog makes a walk every morning a no-brainer for me.

10. Smile and have fun!

Sometimes it feels like the road to health is paved with hard work and sacrifice. However, simply choosing to view a healthy lifestyle with an attitude of gratitude makes it easier to carry out your plans. After all, things like eating well, resting, and getting some exercise add to your life. Focus on the fun aspects: try new recipes, walk with friends, find a volunteer job that lets you explore a long-buried interest. You’ll be happy that you did!

Are you ready to have a great year? We are definitely ready to help you take charge of your health for a fantastic, healthy 2020! When you are assembling your healthcare team, consider adding an osteopath, psychotherapist, acupuncturist, dietitian, naturopathic doctor or chiropractor to your health experts. We can help with ANY health issue, no matter how big or small.

By Dr. Pamela Frank, BSc(Hons), Naturopathic Doctor

Book an appointment for help with your health now

Health Tips Research:

https://care.diabetesjournals.org/content/early/2013/06/03/dc13-0084

https://www.ncbi.nlm.nih.gov/pubmed/19306107

https://www.ncbi.nlm.nih.gov/pubmed/28693551

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504679/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

https://www.ncbi.nlm.nih.gov/pubmed/25329321

https://www.ncbi.nlm.nih.gov/pubmed/31825240

https://www.ncbi.nlm.nih.gov/pubmed/31758665

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.695.830&rep=rep1&type=pdf

https://pdfs.semanticscholar.org/7a75/29a9e6401679016ab78f398eaaf4487aff84.pdf

Mindfulness: Making the Mind-Body Connection

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pic of meditation tips to connect mind-body

The Mind-Body Connection

Our mind-body connection is far more powerful than we realize. Our thoughts influence our emotions, our psychological well-being and the way we experience the world around us. Even when we imagine future situations or visualize potential outcomes, our bodies physically respond to those thoughts.

Think of how you react when someone cuts you off in traffic and nearly causes an accident. The incident may only last a moment, but, in that instant, your body prepares for the potential negative outcome. The stress triggers a surge of adrenaline, your body’s hormonal response to a fight or flight situation. Your physical reaction isn’t limited to a release of adrenaline though. In that instant of fear that you may be hurt or your car damaged, those alarming thoughts can trigger your body to experience all types of physiological responses. You may have changes in your blood sugar, blood pressure and heart rate and chemical alterations in your brain. These changes can be harmless, or, over time, they can be detrimental to your health.

Mind-Body: The Placebo Phenomenon

What is a placebo?

The definition of a placebo is “a harmless or inactive pill, medicine, or procedure prescribed more for the psychological effect on the patient than for any physiological effect”. Placebos are usually used in evaluating new medications to see whether the effect of the medication is psychological or physical.

In 2013, a study was conducted on 270 patients looking to alleviate severe arm pain. Half of the subjects received “acupuncture” treatments, and the other half received “pain-reducing pills”. Some side-effects experienced in both groups included an increase in pain, sluggishness, swelling, and redness. Both groups found relief with treatment, but those who received acupuncture reported feeling even better than the group that did not receive this treatment. However, the study was not designed to measure the effectiveness of acupuncture versus pain pills. The “acupuncture” needles had retractable shafts that never actually pierced the skin, and the “painkillers were made of cornstarch”. The study was meant to measure the power of placebos. It illustrated that just because the patients thought that a harmless procedure or pill would cause side effects, it did. Also, because they thought the same inactive procedures or pills would help, their condition improved.

Imagine! Even without any actual treatment, the body still reacted according to what each patient thought or expected. Of course, you cannot think yourself better to remove a tumour or cure a virus. But researchers have found that the power of the mind can have a physical impact when it comes to pain, depression, anxiety, fatigue, and even some symptoms of Parkinson’s.

Our brain chemistry is also influenced by those around us.  In another study conducted at the University of Turin Medical School, 100 students went on a trip to the Italian Alps with the researcher Fabrizio Benedetti. Shortly before the trip, Benedetti told one individual in the group that the thin air may cause migraines. A few days passed, giving the rumour time to make the rounds to one-quarter of the travellers – all of whom experienced horrible headaches. Saliva tests on the “socially-infected” individuals also revealed low oxygen conditions beyond what was expected.

Now, apply that study to our everyday lives and how gossip and social media influence can negatively impact our thoughts. What happens when family and friends fuel your negative expectations, worries, and doubts? It makes things worse, doesn’t it? And what about the opposite – what happens when your loved ones surround you with warmth and encouragement? It feels amazing and makes life’s challenges feel less difficult.  These are examples of the mind-body connection in action.

Embracing positive social support makes a positive difference in your health!

Change your thoughts. Change your life.

Play along for a moment and allow yourself to take in a long conscious breath.

Feel how the air moves through your body as you inhale and exhale and try to clear your thoughts.  Imagine the air flushing out all of the negativity in your body and mind.

Now take another full deep breath. And another. One more.

How do you feel? Did time slow down a little? Did you enjoy a brief moment of calm or peace?

If only we lived breath by breath instead of task-by-task. Our to-do lists will never be empty, so we must schedule time in our day to reconnect with ourselves. We may feel like finding time to meditate is beyond our control. It isn’t. And the results are worth it!

Spending a moment in meditation each morning is one of the best things you can do for your health and well-being. Even if only for ten minutes, it is a time investment that you’ll never regret. By starting your day on the right track, it makes it that much easier to get yourself back on track whenever life goes off the rails.

The Benefits of Meditation

  • Meditation deepens your self-connection on a physical, mental and spiritual level.
  • Meditation helps to release suppressed emotions by giving you space to reset.
  • Meditation enhances our overall health and well-being by increasing positive emotions and improving immune function.

Studies have also shown that when we work on our emotional awareness and self-compassion, we can experience a healthier response to rejection, improve eating behaviours, and effectively manage weight loss.

Feel like meditation is a little too woo-woo for you? Science supports this practice. Check out the following studies on the benefits of meditation:

  1. The use of a community-accessible mindful awareness practice intervention resulted in improvements in sleep quality at immediate post-intervention, which was superior to a highly structured sleep hygiene education intervention. Formalized mindfulness-based interventions have clinical importance by possibly serving to remediate sleep problems among older adults in the short term, and this effect appears to carry over into reducing sleep-related daytime impairment that has implications for quality of life. JAMA Intern Med. 2015 Apr;175(4):494-501. doi: 10.1001/jamainternmed.2014.8081.
  2. Stress reduction was observed in several types of meditation. After meditation, hormonal orchestration modulates effects in the central nervous system and in the body. All types of meditation are associated with blood pressure control, enhancement in insulin resistance, reduction of lipid peroxidation and cellular senescence, independent of the type of meditation. Horm Mol Biol Clin Investig. 2014 Jun;18(3):137-43. doi: 10.1515/hmbci-2013-0056.
  3. Meditation helps regulate the stress response, thereby suppressing chronic inflammation states and maintaining a healthy gut-barrier function. Adv Mind Body Med. 2017 Fall;31(4):10-25.

These are just a drop in the bucket from the multitude of studies showing widespread health benefits from meditation. Busy lives create an “always on”, “go-go-go” mentality that is in direct opposition to the effects of meditation. Taking the time to meditate or at the very least take 5 deep, cleansing breaths, all the way into your belly and all the way out at least once per day can have significant health benefits.

No matter your struggle, success always begins with a positive frame of mind.  Perspective is everything.

A few key points to remember…
1. Stress is not inherently negative – it all depends on how you look at things. If you perceive something as a threat, then your body responds accordingly and your health will deteriorate. However, if you simply use the mind-body connection to change your mindset from seeing things as a threat to a challenge, then you enhance your health!

2. Emotions are only energy in motion. Instead of thinking of your emotions as a hindrance, consider them the currency required for the motivation to change. Unresolved feelings don’t atrophy or disappear – their dammed-up energies accumulate. Like an untreated health condition, if your emotions are allowed to fester inwardly, they will eventually cause physical conditions and behavioural issues.

3. Both negative and positive emotions left unresolved will deplete your body’s immune system. Acknowledge your feelings and learn how to manage them effectively. Managing emotions leads to balance in the body, a centred mind, and a spiritual connection. Remember, if there are no peaks or valleys, you’re not really living.

Do you find yourself entrenched in negative thought patterns? Do you think some of your health concerns might be related to your outlook on life? Let’s discuss and see if we can uncover the triggers behind your health issues and develop strategies to overcome them together. Contact us at Forces of Nature and we’ll start working on bringing you back to your best.

Call or email us at 416-481-0222 or Info@ForcesofNature.ca.

To your best health!
The Team at Forces of Nature Wellness Clinic – Naturopathic Doctors, Chiropractor, Osteopath, RMT’s, Registered Dietitian, Acupuncturist/TCMP, Craniosacral Therapist, Psychotherapist

Mind-Body Research:

https://www.nejm.org/doi/10.1056/NEJMp1504023

https://www.ncbi.nlm.nih.gov/pubmed/26164587

https://www.ncbi.nlm.nih.gov/pubmed/12883106

https://www.researchgate.net/publication/316737540_Stomaching_rejection_Self-compassion_and_self esteem_moderate_the_impact_of_daily_social_rejection_on_restrictive_eating_behaviours_among_college_women

https://www.researchgate.net/publication/324225709_A_qualitative_analysis_of_the_role_of_emotions_in_different_patterns_of_long-term_weight_loss