Dr. Josée Boyer, Naturopathic Doctor
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Why is everyone so happy, yet I'm not?

10/1/2015

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PicturePhoto courtesy of Photo Dollar Club.
If you are reading this, you or someone you know isn't very happy. There are plenty of things you want to do with your life but the unhappiness, low motivation and lack of energy is too difficult to overcome. Not to mention the amount of stigma regarding depression and mental health which is a realistic barrier to reaching out for help from a friend, loved one and most importantly a doctor that can diagnose and find appropriate treatment.
 

According to CAMH (Canadian Association for Mental Health), 1 in 5 Canadians experience a mental health or addiction problem and is the leading cause of disability in Canada. It is thought that roughly 8% of the population will experience a major depressive episode at some point in their lives. And this number doesn't account for the people who may have dysthymia, chronic low mood that often goes undiagnosed. So when we contemplate, why is everyone so happy, and I'm not? Chances are you are not alone, as the spectrum of mental illness affects more people than you think.
 
How can you start feeling happier?
Whether you are taking medication, or seeking a natural solution to boost mood, there are things you can do today to help you lift depression. While every case is different and unique, there are universal basics that I recommend for everyone. Once you get started on the basics, you can consult a naturopathic doctor for more targeted treatments with natural supplements, botanicals or acupuncture to support a healthy mood.
 
Mood Basics #1: Drink water and eat “happy mood food”.
Your body and brain need to receive the appropriate fuel to function optimally. Drink 1-2 litres of water and eat whole grains, lots of fruits and veggies, nuts and seeds, and fresh fish. I like to call these ‘happy mood foods’ since they fuel the brain and have mood-enhancing actions. There are plenty more to choose from, but start here and you’ll be on your way.
 
Mood Basics #2: Take a fish oil supplement and vitamin D
There is abundant research showing that a daily fish oil supplement containing appropriate levels of EPA (eicosapentaenoic acid) can improve and maintain a positive mood. If you are vegan, consider flax oil (while not as potent, it is better than not using a healthy oil at all). Taking a daily active vitamin D3 supplement is another good addition. It acts like a hormone in your body that research has shown can boost mood.
 
Mood Basics #3: Step away from the TV and get moving and interacting every day.
I recognize that this step might be a challenge. Motivation is often difficult with depression and low mood. But moving your body is a potent antidepressant and can include walking, tai chi, swimming or yoga. Get up and do something physical for 30 minutes. As well, people who are happier tend to spend less time in front of the TV and more time connecting with others – visit a family member, have coffee with a friend, take your dog to the social dog park or attend church. Human connection is powerful and healing.
 
I hope that these few mood basics can get you on your way to feeling better. There is hope in lifting depression and being happier, because you deserve to feel like your best self.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment.


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Bring on the Needles for Stress Management

4/23/2015

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PicturePhoto credit: Dollar Photo Club
When it comes to finding the balance between work, home, family and personal obligations, feeling overwhelmed, stressed an anxious is unfortunately common. So much to do, so little time!

While some stress is a normal part of a life, in excess it can impair productivity and more importantly affect our physical and emotional well-being. Working more overtime and pressure to perform, trying to impress everyone around that you are super-mom or super-dad, or keeping a perfect tidy and clean home can be exhausting. Managing stress is important to maintain a positive attitude and ensure you are successful, creative, productive and happy!

Not sure if you are stressed? Signs and symptoms are far reaching, and include feelings of anxiety, irritability, loss of interest in work, fatigue, difficulty concentrating, headaches, muscle tension, insomnia and digestive problems to name a few. We all express stress in different ways so any combination of symptoms is possible.

Bring on the needles! There is a growing interest in acupuncture to regulate the body’s stress response. Acupuncture points are chosen for your individual presentation of stress and accompanying health concerns. When needled, your body releases natural pain-killing chemicals in the brain and reduces stress hormones circulating in your body. By spending 20 to 30 minutes receiving a treatment in a relaxing setting, decreased heart rate, blood pressure and muscle relaxation are positive side effects. A few studies haven even shown that acupuncture treatments are comparable to typical cognitive-behavioral therapy (CBT) treatments in anxiety and just as effective as counseling for moderate depression. Starting regular acupuncture treatments can certainly be a great addition to your stress-busting and mood-boosting regime.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment.


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How Springing Forward Affects Your Sleep Patterns

3/9/2015

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I'm re-sharing an oldie but a goodie, and with very good timing as we have all just readjusted our clocks and our sleep schedules! I, for one, am enjoying the sunshine :)
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Now that daylight savings time has come, we have been springing forward our clocks to enjoy longer days of sunshine, at the expense of one hour of sleep. For some, this transition isn’t easy. Your body naturally functions on its own biological internal 24-hour cycle called the ‘circadian rhythm’. It regulates when you should get up and when you should get sleepy, sometimes being referred to as the sleep-wake cycle. While it is a self-sustained system (endogenous) relying on factors such as brain waves, body temperature and hormone production, it can be adjusted by external factors (entrained), the most important being daylight.

Light and melatonin production go hand in hand. Melatonin is, or at least should be, quite low throughout the day. It is a hormone made by a small gland in the center of the brain called the pineal gland via a process called the dim light melatonin onset. In a simple explanation, light (primarily blue light) suppresses melatonin production throughout the day.  Darkness, or more accurately the absence of blue light to the retina of the eye, favors the pineal gland’s production of melatonin.  The rise of melatonin in the evening when daylight fades makes the brain drowsy and ready for sleep. It is important to note that melatonin production is not the only factor to consider in influencing the daily circadian rhythm. The central nervous system is paramount in regulating our internal clock along with the regulation of many other hormones of our endocrine system. In any case, changing the time on the clock undoubtedly alters daylight patterns and can wreak havoc on the sleep-wake cycle your body tries so hard to maintain. Your body is forced to reset its 24-hour cycle which will temporarily be out of sync. It will need to work a little harder to adapt to this change.

During these transitional times, it is very important to have a healthy sleep hygiene routine, including dim lighting and calming activities, to help you relax before bedtime, enhance your sleep quality and improve melatonin production. Staying away from electronic devices such as the television, cell phone, tablet or computer reduces brain stimulation and light sources before bed. For some, additional melatonin supplementation can provide benefit.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment.

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Being Healthy Isn't A Competition!

1/12/2015

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New Years Resolutions are in full swing and healthy habits are abound! I applaud everyone for choosing the path to a healthier lifestyle, but let's not loose sight of the ultimate goal: being the healthiest YOU that YOU can be. That will not necessarily be the same health resolutions or goals that your partner, your coworker and the 30 other people in your fitness boot camp class may have.

Can't run 10k straight without needing a break? Yoga headstands and balancing poses just not easy for you? Don't want or enjoy being dairy-gluten-egg-sugar-grain-caffeine free 100% of the time? Can't fit into a size 0 dress, now or ever in your life. Congratulations, you might just be a real human being!

Being healthy in mind, body and spirit is a personal journey with individual goals and targets. You have been given a unique body with unique needs and competing for the same goals as everyone else around you might not be the best idea. Do I think healthy competition with a friend to get to the gym 2-3 times a week, or maintaining your reduced-sugar diet goal is good? Of course! Staying accountable with a friend, partner or family member is a great way to get you to achieve your own health goals, but keep in mind that the only person you are truly competing with is yourself. Nurture your body and your mind. Be gentle with yourself. Focus on the health goals that make the most sense for you, be it physical, nutrition, emotional or otherwise.

Comparing and competing with others is over-rated ;)
Picture
http://www.mr-attitude.com/2013/07/look-in-mirror-thats-your-competition.html
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Change of Seasons is Fast Approaching! 

8/21/2014

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It's that time of year. Late August, early September, when the weather gets a bit cooler, back to school is upon us and the regular routine starts anew. And cold and flu season is naturally to follow. It's time to gather all the wonderful ingredients to boost your immune system so you can transition easily into Fall. A visit to your local Chinatown, or a well stocked health food store, will get you everything you need.

Change of Season "Soup"

Touted as your immune system tonic, change of season soup is a Chinese herbal blend that helps boost your immune system (in Chinese medicine it boosts your Wei Qi), resists cold/flus and balances your body. I find it useful to start working on your immune system when the weather varies  - hot days followed by colds ones and back again. It is often the trigger for many who are a bit stressed with a vulnerable immune system. You can drink it as is, or make it the base of a really great chicken soup!

Picture
http://plumdragonherbs.com/product/dang-shen-codonopsis-root-1-oz/
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http://plumdragonherbs.com/product/huang-qi-astragalus-root-1-oz/
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http://www.herbalshop.com/natural-healing/medicinal-herbs/dioscorea-shan-yao/
Picture
http://www.goldenneedleonline.com/Goji-Lycii-Berries-Certified-Organic.html



Ingredients

(please note the actions pertain to Chinese medicine perspective of our organs and their function)

Codonopsis root: tonify and strengthen Lung Qi, build blood and nourish body fluids, benefits spleen and lungs

Astragalus root: strengthen immune and boost protective defenses, strengthen Qi, tonify your lungs, nourish the spleen

Dioscorea (Chinese yam) root: tonify and balance liver, lungs and kidneys, tonify Qi and benefits the lungs

Chinese Lycii (Goji) berries: strengthen liver and kidneys



Equal parts of all 4 ingredients (roughly ¼ cup each) with a large pot of water (roughly 16 cups or 4L). Bring to a boil and simmer for 3-4 hours to decoct the herbs. Periodically top up with water should the liquid boil down. Strain the liquid to remove the herbs and allow the liquid to cool. Feel free to heat up a bit and drink it as a tea or broth, or use it as a base for soup. I would typically add onions, celery, carrots, mushrooms, and chicken (on the bone for delicious flavor, and later de-bone the chicken). Enjoy boosting your immune system by drinking a cup or two every day for 2 weeks when the seasons start changing in your area.
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    Dr. Josée Boyer, ND

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