Mental Health Archives - Page 3 of 8 - Plattsville Natural Health Clinic

Stress: What it does to the body

January 10, 2017 by elisha

I want to start this article by first mentioning that this is not meant to condemn or make individuals feel like there is no hope for their situation if they are stressed. Stress is not a death sentence, and is not a bad thing. However, stress needs to be kept in check and dealt with in moderation. It is my hope that this article would provide you with motivation to keep your stress in check. As always if this is an area you struggle with, please consult myself or another health care provider for help.

Stress is a normal and purposeful reaction in the body. That is right, it has a purpose. The analogy I give to patients is always facing a bear or a tiger. Stress helps to fuel our response – we can either fight the tiger, or run from it – hence, stress can be deemed a “fight or flight” response. With this analogy in mind, stress causes many physiological reactions in the body that fuel it to respond in one of these ways. The body perceives stress as stress regardless of whether your stress is a tiger or a pile of papers, screaming children, or the lack of control over your circumstances. What this means is the body reacts the same to stress whether it is big or small. With that in mind, the sum of several small stressful situations, with a negative appraisal, could be more detrimental than one larger stressful situation.

So the question remains, what does stress actually do in the body:

Respiratory System – breathe harder and faster

Problem: for those with asthma, respiratory issues, or lung disease, this can make breathing more difficult. As a result, panic attacks or asthma attacks can ensue.

Cardiovascular System – increased heart rate, blood pressure, and cholesterol.

Problem: for those with pre-existing heart problems, this reaction can pose a problem due to a worsening of symptoms. As a result, the risk of high blood pressure, heart disease, and stroke are increased.

Endocrine System – increased stress hormone and blood sugar

Problem: with these effects, many do not realize that stress can lead to increased risk of such things as Type 2 Diabetes and obesity. This effect can also lead to decreased immune functioning, leading to frequent colds and flus.

Digestive System – increased sensations in the stomach and decreased absorption

Problem: these symptoms may not sound extreme, but it can cause many individuals distress. When one is already stress, having increased sensation in the stomach can often lead to discomfort, nausea, pain, and ultimately lead to more stress. In addition, the body is focused on other areas of the body and fueling them for fight or flight, as a result, blood flow is diverted away from the digestive tract, and thus nutrient deficiencies can result. This lack of absorption and blood flow can lead to such symptoms as constipation and/or diarrhea.

Male Reproductive System – decreased blood flow to these areas

Problem: decreased blood flow to the male reproductive system can cause many problems including erectile dysfunction, decreased sexual desire, decreased sperm production and decreased sperm maturation.

Female Reproductive System – decreased blood flow to these areas

Problem: decreased blood flow and increased cortisol can lead to a lack of menstruation, irregular cycles, painful periods, Premenstrual Tension Syndrome (fluid retention, breast tenderness, irritability, mood swings, anxiety, depression, etc.), increased hot flashes, and decreased sexual desire.

If you or a loved one is experiencing chronic stress and is struggling to cope, do not struggle in silence. Seek help from a health care provider such as myself. To learn more please contact me through the contact portion of my website or by calling the clinic at 519-537-7058.

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, contact Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!

References:

http://www.apa.org/helpcenter/stress-body.aspx

7 Tips to Stress-Less through the Holidays

December 13, 2016 by elisha

The holidays can be a very happy time, but it can also be very stressful. Many times we have such high expectations for ourselves and others, and over book and stretch ourselves thin that we are left feeling not so great. It is my hope that these tips would come to mind in those stressful moments during the holidays and help you work through them.

Pace Yourself

Many times we are rushing to get so many tasks done in a certain amount of time. If you are lucky, you get all of those tasks done, but find yourself feeling physically and mentally wore out. This can even lead to pain, fatigue, depression, anxiety, and ultimately stress. To avoid this, focus on one task at a time, take your time, and take breaks. I find it easier if I make a list of everything that has to get done (this may not work for everyone), and focus on the main things that need to get accomplished. I also consider what things I could realistically not do if it is going to compromise my own care.

Focus on what you Can Control

Let’s face it, control is such a nice thing to have. When everything works out exactly how we want and everyone says exactly what we want them to, then we are calm, cool and collected. Life seldom works like this though. What I often work on with patients is the piece of control. It is a good thing that you do not have control over everything. You have enough things on your plate, you do not need to control more things. So, focus on the things you can control, and leave the rest and let it go. An example of focusing on something you can control is, if you are stressed out, do some deep breathing and focus on your breath. You can control your breath, you can control your actions, you can control your words, and you can control your thoughts. Please note that deep breathing is not for everyone and you should consult your health care provider to get instructions on how to perform it as it may aggravate certain situations.

Don’t Over-commit

Part of the stress of holidays can come from promising to be at certain events and promising to make more than we can really afford time-wise. Make a plan as to where you need to go, space out travelling when possible, and opt for simpler things to bring for food. If you know you are going to have to travel multiple times in one day, opt for a food item you can purchase at the store, for example a veggie tray. Another option is to offer your time or a service if making something or bringing something is too much. It is also okay to say “No”. You are not saying “No” to the task, but you are saying “No” to wearing yourself too thin.

Self – Care

Often during this season we justify that, “If I can just make it through Christmas, then I will start eating better and exercising again”. It is best to do the self – care as per usual and make sure to incorporate it as often as possible to prevent burn out or stress. Self-care also provides an opportunity to check in with yourself and make sure you are following the rest of the tips on this list.

Make Realistic Expectations

This is not just for yourself, but for others as well. When we keep expectations to ourselves and expect people to hold up to that expectation, we can often set them up for failure and potentially cause an argument. With this being said, I do not mean you need to simply just tell everyone that you expect a 5 course meal that only Martha Steward would approve of. What is does mean is to be realistic and to acknowledge that we are all human and trying our best. This mind set is important when considering your own to-do list as well. You are human and trying your best. Set some more realistic expectations for yourself and check in, “Why am I stressing out? Is this a realistic expectation? Is it worth the stress?”.

Budget

As soon as I mention budget, I know that some people are rolling their eyes or running for the hills. Budget does not just mean money, but also time. Again, be realistic with your time, and budget it accordingly. In addition, financial stress is one of the biggest stressors out there; so budget for the holidays, plan for it, save for it, and stick to your budget. Discuss financial decisions as a family, and do not make outrageous purchases without discussing with your spouse if that fits with both of your expectations and plans.

Moderation

As always, moderation is important. Too much or too little of something may not be the best thing. Moderation can dive into the areas of meals, exercise, time, and even the amount of get-togethers. With meals in particular, make sure to portion yourself and not stray too much from your normal eating patterns. If you do, you may feel less than comfortable and this can even contribute to stress. When considering exercise, consider when we discussed self – care and making sure to incorporate that time for you. For time, again pace yourself, do not over-commit and say no when necessary.

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Three Most Powerful Therapeutic Tools for Mental Health (in my opinion)

December 1, 2016 by elisha

I am delayed in writing my blog because I wanted to have just the right timing. As some of you may know December 1 marks one year of official practice. I would like to take the time to reflect on three of the most powerful tools I have used and how they can help you get to where you want to go. I would also like to thank every patient that has walked through my doors. I have learned something from every person, and every story. I do not say this lightly and I truly mean it. It is through walking with each other that we ourselves can grow. Now, on to the three powerful therapeutic tools . . .

Control

Many people struggle with control and it can cause a lot of undo stress and anxiety. As some of my patients may know, having a type A personality can often result with these struggles with control. What I have found to be helpful is focusing on where your focus lies. If your focus is on what you cannot control, it can cause anxiety, fear, anger, and ultimately stress. However, if you focus on what you can control and shift your focus in these situations, it can help you to better manage these situations. A technique that I often use includes deep breathing and movement exercises (seat changes and hand washing). Control does not just stop here. Recognizing that you have the power to choose your mood should be a huge empowerment piece. You do not have to let your emotions dictate the day, but again shifting your focus can help (and yes I do recognize this is easier said than done, and some individuals may require further assistance in this area).

Positive Thinking

If you are a patient of mine, there is no doubt that you have heard about water, plants, crystal and sludge; and how our thoughts and words can either aid us or hinder us (i.e. Positive words cause crystallization on a molecular level where as negative words cause sludge). It is important to recognize that negative self-talk and thought is not without harm. Negative thought and talk can often lead to things such as increased blood pressure, stress, depression, anxiety, and inflammation – specifically in our neurons. When you have positive thought and talk, you can completely change not only your circumstances but how you feel about them. You can also decrease inflammation and make it easier to choose to be happy regardless of your situation.

Forgiveness

A lot of thinking begin to roll their eyes when I say the word forgiveness. However it is not always about forgiving someone else (though most of the time it can be), it can also mean forgiving ourselves. I find that more often than not there is an element of bitterness, anger, or resentment that people do not recognize is preventing them from having the life they want to have. In addition there are plenty of health effects that can manifest from an attitude of forgiveness (see my previous blog: https://www.plattsvilledoctor.ca/forgiveness-and-health/). If you are struggling with this, whether it is forgiving yourself or another, we can work on some exercises in my office that may help.

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Botanical Medicine: What is it and How can it Help

November 22, 2016 by elisha

Botanical Medicine has been used for thousands of years in so many different forms. Many people think that this is a primitive form of medicine, when in fact it can be quite comparable to some pharmaceutical drugs in some cases. This article looks at what botanical medicine is, how it can be used, and what for.

What is Botanical Medicine?

Botanical medicine involves the use of plants or herbs to achieve therapeutic outcomes. Specific plants or herbs are chosen based off of their medicinal effects in order to aid the individual in question. Botanicals can have multiple effects on multiple organ systems making them quite effective in the sense that they may be able to help with more than one problem. For example, Chamomile can be quite calming on the stomach and promote digestion, but can also be calming on the nervous system, making it potentially beneficial for indigestion and anxiety.

In addition, when more than one herb is combined to achieve a therapeutic goal, they can often have a synergistic effect. What this means is they both possess potent capabilities on their own, but when combined, the effect far exceeds that of them simply being added together. For example, if herb A is 2 and herb b is 2, when added together, you would assume that it would be 4, but it is actually more like 10!

How is Botanical Medicine used?

As alluded to above, herbs can be used on their own or in combination, and can be used in several different forms. They can be made into tinctures, teas, poultices, and salves. Tinctures are alcohol extractions of herbs, often containing a higher dose of herbs in small quantities. Teas are dried herbs that have medicinal properties extracted through hot water. Poultices involve applying herbs topically (externally to the skin). Salves are a combination of herbs in various forms with an ointment.

No form of herbs is necessarily right, but really depends on the patient’s particular case. For example, a poultice may be more appropriate for skin issues than a tincture.

What can botanical medicine be used for?

Botanical Medicine can be used for a variety of concerns. In my practice, I primarily use teas and poultices. I find that both of these forms can be beneficial in quite a few concerns including those listed below.

Adrenal Fatigue
Allergies
Anxiety
Arthritis
Burn out
Colds and flus
Constipation
Coughs
Depression
Detoxification
Diarrhea
Diabetes
Digestive Concerns
Eczema
Fatigue
Fertility
Fevers
Fungal Infections
Headaches
Heartburn/GERD
Hemorrhoids
Hypertension (high blood pressure)
IBS
Infections
Insomnia
Menstrual issues
Migraines
Pain
Psoriasis
Stress
Weight loss

If you would like a custom tea made specific for you and your health concerns, please contact myself, Dr. Elisha Cook ND via the contact portion of my page and book your appointment today!

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.