The Mind-Body Connection

Namaste Nova. Photo cred: Tamara Cox

Happy June my fellow health nuts!

I am feeling very grateful this week as I was lucky to bring in this month at a Yoga Retreat, put on by the wonderful Michelle of yogabeyondthebody.com. We gathered at Namaste Nova, about 45 minutes outside of Halifax, and what a beautiful and peaceful place! Check it out if you are interested in doing a wellness retreat. They are known for Body Talk, a holistic therapy working with animals, and also offer weekly yoga classes in their yurt...yes a yurt! 

The Mind-Body Connection

I see many patients who are always on the go, who suffer from insomnia, who hold tension somewhere in their body, and so on, so I tend to always stress the importance of the mind-body connection. It is inevitable that our bodies will suffer in some way if we continue to live in the "fight or flight" portion of your nervous system, instead of the "rest and digest" portion. For that reason one of my "at home remedies" I suggest to patients is of course yoga. What a wonderful holistic form of medicine. 

I sometimes forget how good yoga makes me feel – physically, mentally and spiritually. That is exactly what I felt after my yoga retreat. As Michelle taught us, there are different forms of yoga - not only moving our body, but using mantras or working through exercises to better understand ourselves. Since it does such good things for me, I wanted to remind you of some of the many benefits of practicing yoga. Whether you are young or old, male or female, flexible or not, it has similar benefits for everyone.

Meditation – One of the best ways to calm your mind, reflect and bring your body into parasympathetic mode (“rest and digest”) is through meditation. It can simply be conscious breathing. Like most, my mind tends to wander, so bringing my attention back to my breathe is helpful. This is especially helpful after a busy and stressful day. Stress can create tension in our bodies, and breathing helps us relieve that tension. I suggest taking time for 10 deep breaths during the day, at yoga, or when lying in bed at night. Meditation and breathing is such a simple tool, yet so powerful.

Flexibility – Sitting at a desk all day, exercising in one position (eg. biking), and stress are all reasons why our bodies may be in contracture. This can lead to poor posture and injuries. Improving flexibility by stretching will lengthen muscles, relieve tension (both physically and mentally), and reduce the likelihood of injuries. So whether you can do the wheel, or a simple hamstring stretch, your body will benefit. You'd be surprised what a slow moving Yin class can bring up and release...I know I was! 

Balance – Back in my ballet days, balance came much easier to me. However, over the years of sitting in classes and getting sucked into reality TV, I wobble slightly more than I would like. Yoga is a great way to increase balance with several poses such as tree or half moon. Balance becomes even more important as you age, to prevents falls and more harmful injuries.

There are many more mental and spiritual benefits of yoga that you can explore and will come to love.

For whatever your reason, step on that mat and thank yourself for practising. I believe you will be better for it! 

In health & happiness, 

Dr. Karen

To gluten or not to gluten?

Gluten free grains and seeds :)

The term "gluten free" is starting to pop up everywhere, from baked goods, condiments, and even take out pizza. So...you may be wondering if going gluten free is right for you, or if it is just a "fad". 

May is Mental Health month and since gluten has been shown to be a silent cause of MANY mental health conditions (Dr. David Perlmutter's Grain Brain goes into much detail), I thought this was the right time to take you through why I believe this "fad" is more that just a fad. It may be your solution. 

Many diets have come and gone. So unlike fads in fashion, which I admit to caving to on numerous occasions, I am cautious when it comes to nutrition and tend to not waver on my recommendations. One of these recommendations however, for many of my patients, IS a gluten-free diet. This diet isn't necessary for everyone but new research is showing that around 1 in 10 people are sensitive to gluten (1 in 300 are celiac - inflammation on overdrive creating an autoimmune reaction to gluten). 

Are you gluten sensitive?

Are you suffering from any of the following?

• feeling sluggish
• brain fog
• headaches
• depression/moodiness
• ADHD
• memory loss
• anxiety
• let's not forget symptoms not associated with mental health - skin rashes, allergies, joint pain or any form of digestive issues

If you answered yes to any (or many!) of these symptoms, gluten may be the culprit. In Naturopathic Medicine, the terms leaky gut and food sensitivities are frequently used. When we frequently experience stress, we spend more time in the "fight or flight" portion of our nervous system and not the important "rest and digest" portion. This prevents proper digestion of food causing inflammation in the gut, which then leaks into our blood stream causing systemic issues. While symptoms could be triggered by a variety of foods because of this process, gluten can cause more issues due to over-exposure, over-processing and its effect on blood sugar.

Let's talk about blood sugar. When digested (if at all), these grains are broken down into glucose very quickly. The glycemic index (or surge of blood sugar) of whole grain bread is higher than a snickers bar or a banana (!), stressing our pancreas to produce more insulin in order to transport glucose into our cells. High blood glucose leads to inflammation - in our gut, joints, skin or the silent organ - the brain! There are no pain receptors in our brain and high glucose (and low dietary fat - but more on good fats later) can wreak havoc without any concrete indication. Inflammation will decrease neurotransmitter levels, which are responsible for keeping us happy and healthy, and affect our neurons and the signals they send for memory and so on. 

Gluten being over-processed, genetically modified and over-consumed is a whole different segway but I won't bore you with that today. Instead let's explore some basics. 

What exactly is gluten?

Gluten is a mixture of proteins, gliadin being one, in many grains. It is responsible for the chewiness of many bread products that we eat every day. It can be found in:

• wheat (most breads, pastas, cakes, cookies, donuts...you get the picture)
• barley
• farro
• kamut
• rye
• spelt
• many pre-packaged foods and condiments (eg. ketchup, soy sauce, salad dressings)

So what can I eat?

If you are experiencing any of the above symptoms I suggest cutting out gluten for a month and keeping tabs on your symptoms. If you feel better, thats fantastic - keep it up. If not, more exploration with your ND is necessary. The gluten free trend makes it much easier to replace your bread for bread, pasta for pasta, cookie for cookie etc, but pre-packaged gluten free foods and some flours tend to spike your blood sugar even more. Therefore focus on healthy whole grains and legumes (think quinoa, buckwheat, sweet potato, rice). You'd be surprised what foods are out there when you open your eyes and experiment! The following foods are gluten-free:

• amaranth
• arrowroot
• buckwheat/kasha
• corn
• flax
• millet
• oats
• quinoa
• rice
• tapioca
• potato
• teff

Follow my food Fridays to learn some new recipes or check out my favourite food blogs for some more ideas. If you enjoy baking like I do, try experimenting with buckwheat, quinoa, and coconut flour! 

Its a lifestyle change and I understand it can be hard at first but trust me, its worth it for some people. You may not need to stick with it forever so check in with your ND. 

So clear your brain and get happy! In the words of Pharrell, - "Clap along if you feel..."

In health & happiness,

Dr. Karen

Simple ways to Spring Clean your Body and Mind

Celebratevancouver125.ca photo

Although it might not feel like it in Nova Scotia, Spring is here! I am being taunted by photos and messages from my sisters in Vancouver and London (England that is!), about how warm and beautiful it is there lately. I do miss the cherry blossoms around Vancouver, but am staying optimistic that it will move this way soon!

With spring, comes spring cleaning. Spring cleaning not only refers to material objects but to our bodies as well. In an ideal world, we would eat healthily year round and not expose ourselves to toxins and chemicals, but that requires a lot of dedication. Don’t fret, the change of seasons is the best time to detox.

In Chinese medicine, spring is the season of the liver. This powerful organ is what filters toxins, which if built up can deposit throughout our body causing a variety of symptoms, including pain, headaches, digestive issues and allergies.

Allergies are very common in the spring, however not inevitable if we take the right steps and are proactive. It’s time to let go of toxins, start to feel better and prepare for the warm season.

Here are some simple ways to detox this spring:

• Warm water with lemon in the morning - lemon stimulates your liver, primes your digestive system and promotes regular bowel movements (an important way we eliminate toxins). Cold water can shock our bodies and create tension within our digestive system, therefore stick with warm or room temperature water. 
• Apple cider vinegar - 1/4 tsp in warm water before meals will also prime your digestive system and help eliminate toxins. ACV helps with many digestive issues, such as gas, bloating and even heartburn if low acid is the culprit.
• Parsley, Cilantro, Dandelion, Nettles - All of these herbs are specific to the liver and help it function optimally. Add them to salads, smoothies or as a garnish. Dandelion and nettles can be made into a tea and have added benefits as a nutritive and a blood cleanser. 
• Drink plenty of water - Your body is about 70% water. We release toxins through urination and sweat and that comes from the water we drink! 
• Castor oil packs - Applied topically over the digestive system as a "pack," the castor oil is absorbed into the lymphatic system to cleans as well as stimulate immune function.  
• Breathing - Proper breathing, specifically the exhale, is key to activating our parasympathetic nervous system ( the "rest and digest" component), allowing our digestive system, including the liver, to continue the detoxification process. Slowing our breathing allows better exchange of old and new air, optimizing the function of every cell.
• Exercise - At least 30 minutes of moderate exercises a day can make you look and feel better. Not only does it help release toxins it helps release tension, emotions and triggers the mind-body connection. 

This is just a start but implementing these practices on a daily basis can go a long way in your overall wellbeing. So drink up, get breathing and enjoy the sunshine with a brisk walk. 

In health & happiness,

Dr. Karen