April is National Stress Awareness Month

Stress and poor mental health are one of the biggest public health challenges that we’re facing. Sadly, even though that is the case, we are still not taking its impact seriously enough. We continue to separate mental health from physical health and vice versa. The reality is they cannot be separate – there is no health without mental health and stress can lead to numerous health problems. From physical problems, like heart disease, insomnia, digestive issues, immune system challenges, etc to more serious mental health disorders such as anxiety and depression.

Visit stress.org for more information

Stress Awareness Month has been held every April since 1992 to raise awareness of the causes and cures for our modern-day stress epidemic.

We have an opportunity for an open conversation on the impact of stress. Dedicated time to removing the guilt, shame, and stigma around mental health. To talk about stress, and its effects and open up about our mental and emotional state with friends, families, colleagues, and professionals.

What can you do for Stress Awareness Month?

• Talk about Stress and it’s effects – lets work together to reduce the stigma that is associated with stress by talking about the topic openly and freely with friends, family and colleagues.
• Share your coping mechanisms – if something has worked for you why not share it? It might benefit someone you care about and in the meantime, it might help you take your focus off your own challenges.
• Be nice to those who are stressed and anxious – we are all undoubtedly going to experience stress and anxiety in our lifetime so treat others going through it with compassion and empathy.
• Look after yourself – we all need to think more about self–care. Take time out of your day to relax or do something that you enjoy. Don’t forget to exercise and eat well, even when you feel too stressed.

The most crucial thing you can do when you are stressed or anxious is to make sure you are continuing to look after yourself. Make time to relax when you need to and learn to say no to requests that are too much for you.

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If you are in immediate distress or are thinking about hurting yourself, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org.

Be well.

Adapted from The Stress Management Society, click here for more.

April is Earth Month

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Earth Month takes place during April every year. It’s a time to raise environmental awareness and renew (or make) some consciousness choices around the issues that affect mother nature.

I will offer some tips on how you can participate this Earth Month, 2024’s theme:

“Planet over Plastics”

Tip 4: Go on a neighborhood cleanup

One of the best ways to connect with the Earth is through cleanups. Go on a walk with a trash bag and help to clean up any plastic that you find. Perhaps you know of a nearby ditch or drainage area around the corner that is polluted with trash! You’ll start to realize that plastic permeates every aspect of our lives. But as the world wakes up to its addiction, just how easy is it to ditch plastic while growing and storing more of our own food? Don’t forget to recycle what plastic you can. See a Plastics Recycling Chart. 

Adopt One Block.

Want to make it a more consistent event? Try joining AdoptOneBlock

AdoptOneBlock Community Calendar link

AdoptOneBlock reimagines the way we make our city cleaner and happier. We enable you to care for the block you love the most, when and how you want, with cleanup supplies we deliver to you for free.

Adopt your block here!

The Chiropractic Adjustment

When you think of a chiropractic adjustment, you likely think back pain relief. But did you know that the benefits of chiropractic adjustments extend far beyond relieving back pain? Adjustments are a fantastic component of a holistic approach to well-being.

Stay tuned as I share some of the many ways adjustments help you live your best life!

Improves Range of Motion

 Regular chiropractic adjustments improve joint mobility, which means your range of motion can be improved. Creating more space for the joint surfaces to move and to move more thoroughly will help with relieve discomfort and decrease stiffness and soreness.  Better motion means: the joint surfaces stay hydrated and nutrient-rich (all of the nutrition for the joints comes from the joint fluid called synovium, not from the blood because cartilage doesn’t have a good blood supply); your spinal joints can maintain your healthy upright posture with less strain; you can breathe more easily because the rib cage is free to go about its business; and your tension or postural-related headaches will decrease (spinal joints moving and grooving!).

Book your chiropractic appointment here!

When used in conjunction to other therapies, chiropractic care can enhance your results while managing health conditions. If you want to develop a holistic approach to your health and well-being, consider incorporating regular chiropractic adjustments.  And remember, manual chiropractic adjustments (the “popping” or “cracking” style of adjustments) aren’t the only way to receive chiropractic care.  Many chiropractors (this one included) know many different ways to adjust, so you, your body, and your nervous system can be the best version of your self.

Seven Stress Relieving Habits

Stress relievers can help bring back calm and peace to your busy life. You don’t have to put a lot of time or thought into stress relievers,( but the more you do consistently, the better you will be at managing stress). Look at us! Building healthy habits!

Get moving. Almost any form of physical activity can act as a stress reliever. Ask yourself, do you like it (eg, walking, running, gardening, cycling, dancing, lifting weights, vacuuming….)? Then, do it, your body and brain thank you in advance.

Eat something healthy (preferably as a lifestyle choice). Eating a healthy diet is an important part of taking care of yourself. Aim to eat many fruits, vegetables and whole grains. Maybe a vibrant fruit salad with Greek yogurt and nuts for a fun and different dinner?

Try to limit unhealthier habits. These may include drinking too much caffeine or alcohol, smoking, eating too much, or using illegal substances. These habits can harm your health and increase your stress levels. (if you find yourself less able to cope without using too much of something, it may be time to ask for help – no shame! These substances can be and are addictive. Talk to your doctor, health care provider, counselor, trusted spiritual guide for assistance, or call 988)

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  Inhale…2…3…4……Exhale…2….3…4…..5…..

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  Heart of fruits and vegetables

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Meditation, Mindfulness. You can practice guided meditation, guided imagery, mindfulness, visualization and other forms of meditation anywhere, at any time. Not sure where to start? Using an app like Calm or Headspace can help you get started.

Laugh, preferably out loud. A good sense of humor won’t necessarily cure your ailments. But it can help you feel better, and that can give you some space to find some healing. Even if you have to force a fake laugh, you will still benefit because your brain will release some juicy serotonin, cooling down that stress response. 

Connect, and not just online. When you’re feeling stressed and irritable, you may want to isolate yourself. Instead, reach out to family and friends and make social, in-person connections. Can’t make the IRL connection? Phone a friend. A good chat with a good friend who listens can make a difference.

Sleep. Ugh, stress can cause you to have trouble falling asleep. It’s a vicious cycle – too much to do — and too much to think about — your sleep can suffer. And when your sleep suffers, you start feeling more stressed! But sleep is the time when your brain and body recharge. Most adults need about 7 to 9 hours of sleep each night.

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April is National Stress Awareness Month

Life can be stressful—you may feel stressed about performance at school, traumatic events (such as a pandemic, a natural disaster, or an act of violence), or a life change. Everyone feels stress from time to time.

Stress is the physical or mental response to an external cause, such as having a lot of homework or having an illness. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time. It’s normal, and can even be healthy, when a stressful event has a beginning – and then, an end.

Anxiety on the other hand is your body’s reaction to stress and can occur even if there is no current threat.

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If that anxiety doesn’t go away and begins to interfere with your life, it could affect your health. You could experience problems with sleeping, or with your immune, digestive, cardiovascular, and reproductive systems. You also may be at higher risk for developing a mental illness such as an anxiety disorder or depression.

Anxiety can affect your health is many ways.
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im-so-stressed-outDownload

Coping With Stress and Anxiety

Learning what causes or triggers your stress and what coping techniques work for you can help reduce your anxiety and improve your daily life. It may take trial and error to discover what works best for you. Here are some self care activities you can try when you start to feel overwhelmed:

• Keep a journal.
• Download an app that provides relaxation exercises (such as deep breathing or visualization) or tips for practicing mindfulness, which is a psychological process of actively paying attention to the present moment.
• Exercise, and make sure you are eating healthy, regular meals.
• Stick to a sleep routine, and make sure you are getting enough sleep.
• Avoid drinking excess caffeine such as soft drinks or coffee.
• Identify and challenge your negative and unhelpful thoughts.
• Reach out to your friends or family members who help you cope in a positive way.

Recognize When You Need More Help

If you are struggling to cope, or the symptoms of your stress or anxiety won’t go away, it may be time to talk to a professional. Psychotherapy (also called talk therapy) and medication are the two main treatments for anxiety, and many people benefit from a combination of the two.

If you are in immediate distress or are thinking about hurting yourself, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org.

Be well.

Adapted from the National Institute of Mental Health

Chiropractic and Degenerative Disc Disease

Chiropractic research on disc degeneration has gained attention in recent years. Several studies have explored the effectiveness of chiropractic care in managing disc degeneration and related symptoms. Here are some key findings from relevant research: A systematic review published in The Spine Journal in 2018 assessed the outcomes of chiropractic treatment for degenerative disc disease. The study concluded that chiropractic care can provide significant improvements in pain reduction and functional outcomes for patients with disc degeneration. Another study published in the Journal of Manipulative and Physiological Therapeutics in 2014 evaluated the long-term effects of chiropractic care for chronic low back pain, including disc degeneration. The findings suggested that chiropractic treatment can lead to sustained improvements in pain and disability over a one-year period. In a randomized controlled trial published in the Journal of Manipulative and Physiological Therapeutics in 2009, researchers compared the effectiveness of chiropractic care and exercise therapy for chronic low back pain with disc degeneration. The study concluded that both treatments can provide significant pain relief, but chiropractic care showed additional benefits in terms of disability reduction. 

While these studies suggest that chiropractic care can be beneficial for individuals with disc degeneration, it is important to note that individual outcomes may vary. It is advisable to consult with a qualified chiropractor or healthcare professional to determine the most appropriate treatment approach for your specific condition.

April is Earth Month

^{Photo by Porapak Apichodilok on Pexels.com}

Earth Month takes place during April every year. It’s a time to raise environmental awareness and renew (or make) some consciousness choices around the issues that affect mother nature.

I will offer some tips on how you can participate this Earth Month, 2024’s theme:

“Planet over Plastics”

Tip 3: Save on Household Energy

^{Photo by mali maeder on Pexels.com}

This can be anything you like:

Turn your thermostat down a degree before the heat comes on and up a degree before the AC kicks in

Get a programmable thermostat

Turn the lights off as you leave a room

Change to LED bulbs

Turn off power cords at night to stop the “energy vampires”

Let your laundry dry outside (at least partially) before using the dryer

Turn your water heater down a degree

Pull the shades and close your fireplace damper. Window coverings help hold energy in and the heat out. 

Portland General Electric has an Energy Tracking Tool that can help you spot other easy ways to lower energy use, check it out here.

Wellness Hour – Reset

Self care is potent Health care

Manual Therapy and Relaxation all in one!  Start with 30 min with Dr. Caroleigh with assisted stretching and Theragun percussive therapy, then transition to the Rejuvenation Room for 30 minutes of  Aromatherapy, Far Infrared heat therapy and LED red and near infrared light therapy!  60 minutes to reset you neuro-musculo-skeletal systems.

This Wellness Hour is a great option for those looking for the “reset” button on your body.  With this combination of therapies you may note any / all of the following: Increased cellular energy production (mitochondrial activation); increased blood flow with better tissue oxygenation and removal of cellular waste products; improved range of motion in the joints; decreased muscle tension; decreased pain; and overall relaxation.  Packages are available.

Schedule here

Turmeric Benefits

Turmeric is the vibrant yellow spice commonly used in Indian cuisine and has been recognized for its numerous health benefits. Here are some of the many potential benefits of turmeric:

1. Anti-inflammatory properties: Turmeric contains a compound called curcumin, which has potent anti-inflammatory effects. It may help alleviate symptoms of chronic inflammation and related conditions like arthritis.
2. Antioxidant activity: The curcumin in turmeric also acts as a powerful antioxidant, which helps protect our cells from damage caused by free radicals. Antioxidants play a crucial role in maintaining overall health and may contribute to reducing the risk of chronic diseases.
3. Boosts immune system: Turmeric has immune-boosting properties that can enhance the body’s defense mechanism. It may support immune system function and help the body fight against infections and diseases.
4. Digestive health: Turmeric has traditionally been used to aid digestion. It may help stimulate the production of digestive enzymes, reduce bloating, and improve overall gut health.
5. Brain health: Studies suggest that curcumin (free-form curcuminoids) in turmeric can cross the blood-brain barrier and exhibit neuroprotective effects. It may have potential benefits for brain health by supporting cognitive function and reducing the risk of neurodegenerative disorders.
6. Heart health: Turmeric may have positive effects on heart health. It can potentially improve blood circulation, lower cholesterol levels, and reduce the risk of heart-related conditions such as heart disease.
7. Skin health: Turmeric has been used in traditional medicine to promote healthy skin. Its anti-inflammatory and antioxidant properties may help reduce skin inflammation, improve complexion, and reduce signs of aging.
8. Potential anticancer properties: While more research is needed, curcumin has shown promise in laboratory and animal studies as having potential anticancer effects. It may help inhibit the growth of cancer cells and contribute to cancer prevention.

Science has long supported Turmeric therapeutic benefits, we also know it’s poorly absorbed by the body. Meaning, we have limited time to received benefits from each ingested dose. MediHerb, a division of Standard Process, has done dedicated research with the active ingredient, curcumin to make it more bioavailable, therefore more therapeutic with each dose.

Watch their video here to learn more:

Remember that the benefits of turmeric may vary from person to person, and it’s always a good idea to consult with your trusted healthcare professional before making any significant changes to your diet, supplementation or health routine.

Contact Dr. Caroleigh here to find out if Turmeric supplements are right for you.

April is National Stress Awareness Month

When you’re feeling particularly stressed, the last thing you probably want to do is be active, but it’s one of the best remedies for tackling your stress!

Taking part in physical activity helps to increase the production of your brain’s feel-good neurotransmitters, endorphins which contribute to relieving your stress levels. As well as busting stress, physical activity adds to increasing your overall sense of wellbeing and has multiple health benefits.

6 Stress busting activities to help increase your wellbeing

Yoga

By combining a series of slow movements and held poses with concentrated deep breathing, Yoga is a mind-body exercise known for strengthening the body’s relaxation response and assists in finding your central balance both mentally and physically.

Pilates

Named after its creator Joseph Pilates, Pilates consists of a series of controlled movements devised to strengthen tone and also increase endurance and flexibility. It is an anaerobic exercise rather than aerobic, meaning short duration high intensity activities: great for relieving stress.

Tai Chi

With its roots in martial arts and sharing qualities with Yoga, Tai Chi is known for calming the mind as well as conditioning the body with its flowing, slow-paced body movements. Hand in hand with focused breathing techniques, once learnt this exercise can be practiced anywhere – great for everyday stress busting.

Walking

This one is probably the easiest for most of us to do. It requires no special equipment, no instructor and you can do it just by walking out your door! Research has shown that walking promotes the release of brain chemicals called endorphins that stimulate relaxation and improve our mood. Walking does not even have to be done at a fast pace to have stress-relieving benefits. A stroll at a comfortable pace promotes relaxation, studies indicate.

Martial Arts

Many activities come under the broad umbrella of martial arts including karate, tae kwon do and judo. Whilst actively helping you release tension and energy these exercises contribute to your understanding of self-discipline and self-defence techniques both in a mental and physical way.

Team Sports

Why not organize a pick-up game of football or a tennis match with your friends or family? Not only are you socializing AND exercising, you’re gaining a double dose of endorphin release from participating as part of a team. Adding a sense of competition is also great from motivating and pushing yourself a little harder!

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When you feel the pressure is getting to you and your stress levels are rising, take some time out of your schedule to do some stress busting exercises. Get those muscles moving, those heart rates lifting and those endorphins flowing and just feel the tension start to melt away!

If you are in immediate distress or are thinking about hurting yourself, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org.

Be well.

Adapted from the the Stress Management Society