Don't Wait Until You're Sick to Get Healthy

by Dr. Iva Lloyd, ND

This current health crisis is affecting our lives in ways that we could have never imagined a month ago. We have the uncertainty surrounding the virus, the economic impact, the self-isolation, the
reality of the death toll around the world and the concern for family and friends, to name a few.

At times like this, it is important to approach the problem from as many perspectives as possible. The guidelines set by Public Health and Ministries of Health are essential and need to be followed. The government's aims to the protect the public and to make decisions that are the best for the population at large. Healthcare practitioners are there to ensure that you have the support and care that you need when you need it.

It is important to recognize that there are a lot of things that you can do as well to support your mental, emotional and physical health. Health crises have a way of reminding us that lifestyle and self-care are  important. They determine our ability to handle something that threatens us. The best you can do for your family and friends right now is to focus on your individual self-care and that of your family and loved ones.

Don't Wait Until You're Sick

Health is a accumulation of your life. Starting with your genetic makeup and your exposures during pregnancy to your present health status. It includes the accidents, injuries, lifestyle choices and decisions that you have made throughout your life and how you have handled them. It is based on the

balance encompassing the food and drink that you have consumed, the experiences and choices that have added positively to the strength of your resiliency and those that have deterred from it.  The body was designed with a tremendous ability to heal and recover, especially in early and mid-life. As you get older, the body's innate functioning is more on maintaining health which is one of the reasons that chronic diseases are diagnosed more so after the age of 60. Remaining healthy throughout life is about making choices - throughout your life - with health in mind.

The impact of any threat on the body is a balancing act. Which is stronger and has more "power"?  The question is whether or not the threat is greater that the a person's resiliency?  Who or what is going to "win"?  The threat can be a stressful situation - like the loss of a job, the death of someone that we love, or a sense of despair.  It can be a diet that is lacking in nutrients, excess of smoking or alcohol, or a chronic lack of sleep. The threat can be exposure to heavy metals or chemicals, a sensitivity to wireless technology or it can be a virus or pathogen that threatens health. Everyone is unique and has their own specific susceptibilities. Some are more sensitive to food, others to environmental toxins and wireless technology, some tend to get more emotionally overwhelmed and others are more impacted by pathogens such as viruses, bacteria or mold.

In this current crisis, it should not surprise anyone that there is so much confusing information. The human factor is too often missing and when included can shed a lot of light. We have seen this same situation repeatedly in the past. Different people respond differently to the same "threat".  If we try to make sense of this virus, any virus, by only considering the virus and not the human factor, it will unlikely never make sense.

Check out the video from the World Naturopathic Federation on building a shield of wellness.

Focus On What You Can Control

There are so many factors that affect health. Trying to focus on all of them at the same time is overwhelming. It is important to be aware of those factors that are out of our daily control - unless you have chosen to be an advocate for a specific cause - and to focus on those that you can influence more readily.

Ubiquitous Health Factors are those that are all around us. They are created by manufacturing, technology, climate change and other global issues. The include things such as acid rain; pollution and destruction of the water, air and soil, natural disasters; pathogens; plastic, wireless technology and the additives and chemicals that are put in the food that we eat. It is important to be aware of these and we all need to do our part, but they are not factors that you can have control over in a crisis.

Controllable Health Factors are those healthy habits that you can influence. They are the ones that you can choose to do or not do. From a naturopathic perspective, they are an essential aspect of health. They include the food you choose to eat, your lifestyle habits, sleep hygiene, how you manage your stress; your posture; whether or not you breath properly; your movement and exercise; the time you spend in nature and the limitations you put on your wireless exposure. There are so many ways that you can improve the status of your health and that of your family and loved ones.

The following provides an overview of the main health factors that you can influence on your own.

Nutrition

One of the tenets of naturopathic practice is that health starts with a healthy diet and healthy digestion.

What you eat and your ability to digest your food determines the water and nutrients that your body has to work with. There are numerous biochemical pathways that control how the body functions. Those pathways and the building and maintenance of every structure (bone, muscle, tissues, blood, etc) depends on nutrients.

In my blog, Food and Immune Health I go over the link between food and immunity, highlighting the need to have a whole foods diet with lots of fruits, vegetables, lean protein, whole grains and nuts and seeds. The aim is have food from every food group every day.

One of the risks of both stress and self-isolation is the tendency to eat unhealthy foods and to snack more often. I encourage you to focus on diet as a staple for health. Ensure you get adequate water, eat according to your activity level.  If you are less active it is often helpful to eat less so that you don't put on unwanted weight.

Stress can also results in an increase in "comfort" food and drink, such as sugary desserts, pop, alcohol, chips and junk food. It is best to limit these during a time when the focus needs to be on optimizing immune health.

Check out our other blogs on nutrition for more tips:

• Nutrition - Top 5 Things to Remember
• Water - Top 5 Things to Remember.

Sleep

Sleep is essential to health. It is the time when the body heals, repairs and recovers from the stress of the day. Getting adequate sleep is associated with better overall health and vitality. It decreases the rate of aging and improves mental and cognitive function. 

Those with adequate sleep generally have a strong immune system and a stronger immune response. Ideally, at the first sign of not feeling well you want to slow down and allow the body time to heal. Turn off the alarm and let the body sleep as much as it desires. If you struggle with getting good quality sleep, talk to your naturopathic doctor to figure out the best strategy for you.

For more information, check out our blog on Sleep - Top 5 Things to Remember.

Movement

Daily movement is essential to optimal immune health, especially when we are talking about immune and respiratory health. Regular exercise or movement is associated with a decreased risk of respiratory infections and a decrease risk of infections becoming severe. Anyone who has specific health concerns is always best to talk to their naturopathic doctor, but some general guidelines to follow include:

• Walk. Aim for a twenty minute walk once or twice a day.  If you are in self-isolation, than it is helpful to walk around your house or room a couple of minutes every hour.
• Stretching. If you want to maintain flexibility throughout your life it is important to stretch on a daily basis.  If you already have some limitations in flexibility than start by stretching while sitting in a chair.
• Swimming. If you access to pool, swimming is a great exercise and it is one of the best for those people that have joint problems.
• Releasing stress. Movement is a great way to help release stress. A short burst of activity, such as hitting a tennis ball against a wall, punching bags or kick boxing can be helpful in releasing stress.

The most important thing is to stay active.  For more information, check out our blog on Movement - Top 5 Things to Remember.

Breathing

Breathing is essential to life. It is linked to every function in the body. The ability to take a deep full breath is an indicator of overall respiratory function. There are so many different ways that you can use breath to improve your overall state of health and well being. For example,

• Cleansing breath.
• Exaggerated exhalation.
• Alternate nostril breathing.

I recommend that you take a few minutes to really feel and listen to your breath. Are you breathing deeply?  Holding your breath is very common in times of uncertainty and fear.  If you are holding your breath practice the cleansing breath or the exaggerated exhalation (details on the Breathing blog).  If you are having difficulty sleeping, the alternate nostril breathing can be helpful to settle the mind. Mastering breath work will help improve your physical and mental state of well being.

For more information, check out our blogs on Breathing - Top 5 Things to Remember and Breathe Better With Self Care Techniques.

Stress Management

Stress is not always bad. There is "good" stress which has to do with being busier or having a lot to do.

Stress impacts health negatively when it is intense, recurring or unrelenting, Stress has the greatest impact when your body goes "on hold", when you feel trapped or there is a sense of despair or uncertainty. Your stress management skills determine the impact that stress and traumatic events have on the body.

It is helpful when under times of "bad stress" that you focus on what you can control. For example:

• Practice breathing exercises every day. When you feel uptight do some exaggerated exhalations or cleansing breaths.
• Be sure to stay active. If possible, walk outside and enjoy the fresh air and sunlight.
• Avoid binge watching movies or spending hours on your laptop or computer.
• Limit how much time you spend listening to the news.  Give you mind a break and focus on something enjoyable or productive.
• Now would be a good time to read up on mindfulness or meditation.
• Finish the story!  Don't block the mind from thinking things. Allow the mind some time to plan out what will happen if this current situation continues for another month, or two, or three.  One of the worst things for the mind is spinning on a topic, that is thinking the same thing over and over and never coming to a resolution. It is helpful if you can guide the mind to think through problems.
• Be productive. Recognize that you can't change the current situation and focus on something productive that you can do.

For more information, check out our blog on The Power of the Mind - Top 5 Things to Remember.

Other blogs that you might find helpful during this time of physical distancing:

• Copying with Change & Anxiety: Ayurvedic Tips
• Is Change Causing You Anxiety?
• Wireless Technology - 5 Safety Tips

When this current crisis is over the question will be "What were you doing during the COVID-19 crisis".  What do you want your answer to be?

Sleep - Top 5 Things to Remember

By Dr. Iva Lloyd, BScH, BPP, ND

Sleep is the fourth aspect of the Guide to Health. Sleep is essential to health. It is the time when the body heals, repairs and recovers from the stresses of the day.  Getting adequate sleep is associated with better overall health and vitality. It decreases the rate of aging and improves mental and cognitive function. It is also associated with decreased weight gain and a decreased risk of chronic disease and cancer.

Yet, in our society, sleep is often viewed as a waste of time. There are so many other things that people would rather do than sleep. To add to the problem, the more a person has poor sleep habits, the more difficult it is to achieve adequate restful sleep.

If you would like to improve your quality or duration of sleep, I encourage you to follow these five steps:

#1: Track Sleep Patterns

There are a number of reasons why people have disrupted sleep or insomnia.  The reasons include: pain, anxiety or worry, poor sleep hygiene, poor sleep environment, dietary factors, smoking, specific health conditions and others. Sleep apnea, for example, is often associated with food intolerances. By identifying and removing the offending foods, you can often resolve the sleep apnea and achieve a more restful and healthier sleep.

Figuring out the best treatment approach for you starts with tracking your sleep regimen and sleep patterns. Pay attention to what you notice first when you wake up. Some of the questions that you want to ask yourself include:

• Do you feel wide awake or are you drowsy?
• Are you in pain?
• Do you wake up thinking of something?
• Do you feel uncomfortable?  Are you too hot or cold? Are there any sounds or lights that are bothering you?
• Do you have to go to the bathroom?
• How long does it take you to fall back asleep?
• What did you eat or drink that day?
• How you started any new medications or supplements?
• What was going on in your life?
• How active were you?

Finding the right solution to any sleep concern starts with really understanding what is causing the problem. Working with a naturopathic doctor is generally the best initial step. Your naturopathic doctor will often be able to assist you in figuring out the cause of your sleep problems and prevent you from relying on sleeping pills.

#2: Consistent Schedule

Natural sleep follows the circadian rhythm. There is a time, generally between 9 p.m. and 11 p.m., that the body is programmed to go to sleep. Staying in sync with the circadian rhythm not only improves sleep, but it is associated with better hormone balance and enhanced overall health.

The sleep that you have before midnight has increased health benefits. As much as possible, plan to be asleep before 11 p.m.  If you are night-owl, I encourage you to gradually move your sleep time to before midnight. If you find that you tend to be wide-awake in the evening, request a 4-point saliva test to see if your cortisol is too high. In the evening melatonin, the sleep hormone, rises which is responsible for inducing sleep. At the same time cortisol, the stress hormone and the hormone that is responsible for waking you up, should be at a low level.  If your cortisol level is too high, you will feel awake versus sleepy.

Shift work has been associated with a number of health concerns. If you happen to work shifts, it is best to try and be on the same shift as much as possible.  The constant change in shifts tends to be more disruptive to health than shift work itself. Read more about Sleep Work Disorder and Circadian Rhythm Disorders.

Overall, the goal is to have as consistent a sleep schedule as possible. The more that the body can get into a sleep rhythm, the better.

#3: Limit Stimulants

One of the most common reasons why people wake up in the middle of the night, especially between 3 a.m. and 5 a.m., is because their nervous system is overstimulated. Food stimulants include coffee, tea, chocolate, alcohol, sugar and even fruit. Other things that stimulate the body include intense exercise and excessive worry.

Limit coffee and tea to one in the morning and avoid the consumption of other stimulants after 3 p.m. High cardio workouts are generally best in the morning or early afternoon. The best type of workouts in the evening include stretching, yoga and gentle walking. If you think that worry or an active mind are waking you up, work with your naturopathic doctor to figure out strategies that work for you.

The body's tolerance for stimulants changes with age. For many people, their tolerance is the lowest in their 40's and early 50's.  Perimenopause and andropause are a common time for insomnia and sleep problems to start. It is also an important time to ensure adequate sleep. Dietary and lifestyle changes are often necessary during this time of life.

#4: Avoid Eating Late

Ideally you want to stop eating two to three hours before you go to sleep. Eating too close to bed time not only can disrupt sleep, it also impacts your ability to properly digest your food. Snacking after dinner is also a problem for some people. Late night snacking has a number of health impacts - it contributes to disrupted sleep, it is associated with increased weight gain and it impacts overall digestive function.

On the other hand, going to sleep hungry can make it more difficult to fall asleep. Most people sleep better when they have an evening meal that is easy to digest and filling.

#5: Proper Sleep Environment

Sleep is a time when the body is supposed to be relaxed and is focused on internal processes such as repair and recovery. If there are too many stimuli, including sound, light and extreme temperatures, the focus of the body is on processing the stimuli versus sleeping.

Cellphones, televisions and anything wireless in a bedroom can also affect quality of sleep.  For a number of health reasons, it is best to remove anything wireless from the bedroom.

Most people find that they sleep better when they use their bedroom only for sleep and sexual activity. Avoid watching television, working on your computer or reading in the bedroom, as they generally have a more stimulating affect on the body.

Sleep problems often impact the body's ability to recover or heal from other conditions.  If you are having problems with sleep, work with your naturopathic doctor to determine the best approach to achieving restful sleep.

To learn more about sleep checkout http://www.ndhealthfacts.org/wiki/Sleep 

2015 Guide to Health Series

Check out the other topics on our Guide to Health Series. Each month we will he highlighting the top five things you need to know about each topic. The topics that will be covered include:

January - Water

February - Breathing

March - Movement

April - Sleep

May - Healthy Eating

June - Hygiene and the Ability to Eliminate Toxins

July - Alignment and Posture

August - Alkaline lifestyle and personal care products

September - The Power of the Mind

October - Time Spent Outdoors

November - Addressing Environmental Factors

December - Healthy Relationships

As part of our Guide to Health Series, we will be offering weekly tweets and in-house seminars on each topic. If you are unable to attend our seminars, we will be providing video highlights of some of the seminars on our website.  Follow us on twitter  for weekly updates.

If you have any questions about sleep that you would like us to address, please contact us at info@naturopathicfoundations.ca. 

Let us know if you are joining us on the Guide to Health Series by sending us an email or by hitting the "like" logo on our blog.