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.

• 

• 

• 

• 

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.

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)

• 

  Inhale…2…3…4……Exhale…2….3…4…..5…..

• 

  Photo by cottonbro studio on Pexels.com

• 

  Heart of fruits and vegetables

• 

  Photo by cottonbro studio on Pexels.com

• 

  Photo by julie aagaard on Pexels.com

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.

.

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.

Photo by cottonbro on Pexels.com

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.
Photo by Pixabay on Pexels.com

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

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!

• 

• 

• 

• 

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

Fight the effects of stress with Adaptogens

Article reprinted from: Mother Earth Living

Stress
We all have it, we all complain about it, but we also all downplay the affect it has on our health and well-being. Small amounts of stress are motivating and propel us in a forward motion allowing us to be inspired and passionate. Large amounts of stress, such as family emergencies or financial burdens, are also a part of life and can’t always be avoided. Our body has an incredible ability to change how it functions under stress in order to protect us and then it quickly recovers from the event allowing us to rest and come back to a normal state of functioning. When stress goes on too long, and the body does not have a chance to recover, we begin to feel illness and dis-ease.

Adaptogens are an elite class of herbs that are superstars at helping the body to handle stress, recover from stress, and improve our stamina, focus, and vitality. These herbs are our “stress relief” herbs because of their ability to always bring the body back to a state of balance. If something

in the body is functioning in a hyper or hypo state, adaptogens bring these functions back in alignment.

For an herb to be classified as an adaptogen it needs to meet a few requirements:

1. The herb must be non-toxic to the recipient.
2. An adaptogen produces a non-specific response in the body- an increase in the power of resistance against multiple stressors including physical, chemical, or biological agents.
3. An adaptogen has a normalizing influence on physiology, irrespective of the direction of change from physiological norms caused by the stressor.

Many herbs meet some of these requirements, and have adaptogenic properties, but only a few are truly considered adaptogenic herbs. Here are a few adaptogens that I regularly use in practice:

• Eleuthero (Eleutherococcus senticosus) is a mild adaptogen that enhances stamina and speeds recovery; excellent for athletes. It also enhances immune function and rebuilds white blood counts which is helpful for individuals recovering from serious immune depletions. This also a great herb for the “wired and tired” individual normally referred to as Type A personality.
• Rhodiola (Rhodiola rosea) is an herb I use with people who suffer depression and depletions of the immune system. Rhodiola supports various endocrine glands and is useful for men and women who experience conditions related to glandular function deficiencies.
• Astragalus (Astragalus membranaceus) has a protective energy that helps prevent illness. This herb is useful for people who get sick often and it also prevents immunosupression caused by chemotherapy. Astragalus enhances the inner strength of individuals receiving cancer therapies allowing them to respond better and to recover more quickly. Astragalus is also very useful for sweating conditions such as night sweats during menopause.
• Ashwagandha (Withania somnifera) is believed to give its users the stamina and strength of a stallion enhancing vigor and sexual prowess. Sign me up! Along with it’s use as an aphrodisiac it has endocrine system benefits specifically with the thyroid and adrenal glands. This herb is also useful for anxiety, fatigue, cloudy thinking and insomnia due to stress.
• Licorice (Glycyrrhiza glabra) this herb is most useful for those with adrenal fatigue and insufficiency. I add this to formulas for people who wake up tired, feel exhausted throughout the day, and have elevated cortisol levels. This herb is also useful for inflammatory bowel conditions and ulcers. It is also a great synergistic herb, which means that it just makes other herbs work better when placed together in a formula. There is some concern about using this herb with those suffering from hypertension because of its ability to raise blood pressure.
• Schisandra (Schisandra chinensis) Traditional Chinese Medicine (TCM) considers schisandra berries the “five flavors fruit” because each of the flavors are present in the berry (sweet, sour, bitter, pungent, and salty). Because it has all of the flavors it has benefits for the five yin organs: liver, kidneys, heart, lungs, and spleen.

There are many more adaptogenic herbs, I have just chosen to highlight the ones I regularly use in practice. Most individuals today are suffering from some type of stress-related condition so it is no surprise that adaptogenic herbs most always make it into one of their recommended herbal formulas. Choosing an adaptogen that is just right for your unique needs is important, although you will experience positive benefits from choosing any one of them.

Please ask if you have questions or want to know is an adaptogen is right for you.

ARTICLE WRITTEN BY: KRIS VAUGHAN

References:
Winston, D., Maimes, S. “Adaptogens:Herbs for Strength, Stamina, and Stress Relief” Healing Arts Press 2007

Hershoff ND, A., Rotelli ND, A. “Herbal Remedies” 2001

Wellness Hours – Have a Conversation with your Body

In addition to “regular” chiropractic visits, ones that may center around a specific problem or issue, Wellness Hours allow us more time to dive a little deeper into the body-mind-spirit connection.

• 

• 

• 

• 

• 

One of my favorite Wellness Hours is the Body Centered Hour. This hour can help “reset” your body-brain connection, using a personalized blend of joint compression and mobilization, craniosacral, acupressure points, breath- and myofascial work to align yourself from the inside out. 

This treatment is provided in our Rejuvenation Room, so you can enjoy your hour on the full-body infrared mat, receiving benefits.

Interested in learning more?

Boost your calming energy and create space for tranquility while relaxing your body with a

Body Centered Wellness Hour.

Schedule your Wellness Hour here

Wellness Hour – “Fascia Facial”

Self care is potent Health care

If you regularly suffer from headache and/or TMJ (jaw) pain, this time will allow us to focus on releasing fascial adhesions in the face, head and neck; soothe muscle tightness and soften the tension along the suture lines.  I integrate cranial mobilization, trigger point therapy, cupping, gua sha, and muscle energy techniques during this one-on-one time.  Care can be extended with 30 minutes solo time in the Rejuvenation Room for  Aromatherapy, Far Infrared heat therapy and LED red and near infrared light therapy to promote circulation and cellular healing.

This Wellness Hour is a great option for those looking for further help with troublesome migraine and/or tension headaches, TMJ pain and dysfunction and overall tightness or soreness of the head and neck. 

With this combination of therapies you may note any / all of the following: Increased cellular energy production (mitochondrial activation) (see LED light therapy post here); increased blood flow with better tissue oxygenation and removal of cellular waste products (see Infrared heat therapy post here); improved range of motion in the joints; decreased muscle tension; decreased migraine headache frequency and severity (see this blog post about cranial therapy for migraine relief) decreased pain; and overall relaxation. 

Learn more about what a “Fascia Facial” is:

Schedule your Wellness Hour here

Nutrients to Support Joint Health

Years of activity and impact can take their toll on joints, leading to discomfort and diminished range of motion. Inflammation and oxidative stress, if not managed, can add to these effects.  Supporting joints with research-supported nutrients and herbs can offer relief and a return to function.

• 

• 

• 

• 

• 

Fortunately, several nutrients and herbs have shown promise for supporting healthy maintenance and repair of joints.

Omega-3 Fatty Acids

Omega-3 fatty acids are well known for their multiple roles in promoting health. Studies into their benefits for joint concerns have yielded promising results, probably due to the role omega-3s play in modulating the inflammatory response.

Enjoying fish, especially fatty fish like salmon and anchovies, regularly (multiple times a week) is a great way to nourish yourself and your joints. Our family loves our salmon share from Kenai Red Fish Co, and love our homemade aioli (heavy on the anchovies!) on most things, but if fish is not your favorite, consider an omega-3 fish oil supplement. Things to look for in a good quality fish oil is that the oils are purified but preferably not concentrated (this way the body will recognize them as food), and that there is a good balance of EPA and DHA oils (somewhere around 3:2 ratio is common).

(As always, talk to your health care practitioner for your optimal requirements)

Manganese

Manganese is an essential trace element affecting joint health through various actions. Its role as a cofactor in the production of collagen and cartilage is important for building, maintaining, and restoring joint function.  Manganese also plays an antioxidant role in the formation and function of the enzyme Super Oxide Dismutase (SOD) – an important player in our bodies ability to keep free radicals under control. Think of free radicals having the ability to “rust” our bodies; antioxidants help to neutralize the attack, easily giving up electrons to these damaging particles.

Manganese is present in a wide variety of foods, including whole grains, clams, oysters, mussels, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, and many spices, such as black pepper, so eating a wide and diverse diet will supply this essential trace element.

Glucosamine

Glucosamine is an amino sugar and one of the most abundant monosaccharides in the human body. It is synthesized from glucose and glutamine and is found as a component of connective tissue and cartilage, as well as other tissues. The joint-protective effects of glucosamine have received mixed reviews in human studies, possibly due to low dosing and/or duration of studies. Also, these molecules (usually found as glucosamine sulfate or chondroitan sulfate) are quite large and ingesting this supplement still requires the stomach to break it down so it can get past the intestinal lining.

One of my favorite ways to boost my glucosamine intake is bone broth, aka, stock from bones, simmered for a long period (adding a little acid like vinegar or lemon juice will help break down the cartilage of the bones) and then made into soup. This is a great way to use up vegetable ends, and you can add extra spices like ginger, turmeric, black peppercorns to give it a flavor and nutritional bump!

Photo by Valeria Boltneva on Pexels.com

Boswellia and Other Herbs

Boswellia serrata, also known as Indian Frankincense, has been used since ancient times for the treatment of inflammatory conditions and has recently shown efficacy for use in OA.

Other herbs with anti-inflammatory properties have been studied in combination with Boswellia. Turmeric, ginger, Boswellia and Ashwagandha were studied and showed a significant improvements in pain and WOMAC score (an index used to evaluate hip and knee OA) were noted over the course of 32 weeks in the 99 subjects. In addition, using turmeric alone showed a reduction in arthritic symptoms as much as pain medicine, though the evidence has been limited by studies with low sample size, varying controls versus placebo, and different end points.

You have many nutritional supports you can eat or take as supplements to support your joints. Remember – how you move, how you rest, and how you engage with yourself mentally and emotionally ALL effect your body. You need to support your whole self to see your best self.

Looking for further guidance? Contact/ Schedule with Dr. Caroleigh here

Nov3 – National Stress Awareness Day

National Stress Awareness Day, on every first Wednesday in November — November 2 this year — is 24 hours of reinforcing the fact that you’re not doing yourself a favor by stressing about situations you can’t control. In fact, according to science, chronic stress leads to impaired cognitive and physiological functions. 

Stress
We all have it, we all complain about it, but we also all downplay the affect it has on our health and well-being. Small amounts of stress are motivating and propel us in a forward motion allowing us to be inspired and passionate. Large amounts of stress, such as family emergencies or financial burdens, are also a part of life and can’t always be avoided. Our body has an incredible ability to change how it functions under stress in order to protect us and then it quickly recovers from the event allowing us to rest and come back to a normal state of functioning.

When stress goes on too long, and the body does not have a chance to recover, we begin to feel illness and dis-ease.

How can we help our bodies with it’s response to stress?

Adaptogens are an elite class of herbs that are superstars at helping the body to handle stress, recover from stress, and improve our stamina, focus, and vitality. These herbs are our “stress relief” herbs because of their ability to always bring the body back to a state of balance. If something in the body is functioning in a hyper or hypo state, adaptogens bring these functions back in alignment.

One of the most powerful adaptogens is the Ayruvedic herb, Ashwaganda.

Ashwaganda acts:

• As a rejuvenative tonic to support the body’s natural immune system
• To support general well-being after challenge
• To support healthy cognition, learning and memory
• As a nervous system relaxant that calms the mind and soothes the nerves*

Please ask if you have questions or want to know is an adaptogen is right for you.

Wellness Hours – Have a Conversation with your Body

In addition to “regular” chiropractic visits, ones that may center around a specific problem or issue, Wellness Hours allow us more time to dive a little deeper into the body-mind-spirit connection.

• 

• 

• 

• 

• 

One of my favorite Wellness Hours is the Body Centered Hour. This hour can help “reset” your body-brain connection, using a personalized blend of joint compression and mobilization, craniosacral, acupressure points, breath- and myofascial work to align yourself from the inside out. 

This treatment is provided in our Rejuvenation Room, so you can enjoy your hour on the full-body infrared mat, receiving benefits.

Interested in learning more?

Boost your calming energy and create space for tranquility while relaxing your body with a

Body Centered Wellness Hour.

Schedule your Wellness Hour here