Natural Health Practitioners Get Their OM on!

Starting in February, the natural health practitioners get their OM on at Diversified Health Clinic. They are showcasing the benefits of meditation during weekly evening drop in classes.

Meditation is designed to bring our mind to a peaceful state.  If our mind is peaceful, we will be free from worries and mental discomfort and so will experience true happiness and relaxation. One component of meditation is using a mantra.

The sound OM is considered to be the mantra of all mantras.  This is the primeval sound from which all other sounds emerged. The sound OM can also be used during a yoga session.

Can chanting OM help in our daily lives?

Natural Health Practitioners Get Their Om on

The answer is yes, and here are some of the  physical and mental benefits to practicing your mantra.

Your body will experience a calming effect caused by  the regulated, slowed-down of your breathing.

It will help attain the first stage of meditation by drawing your attention from the outside world into looking inward.

The chanting of OM is a pleasant, harmonic sound massage for the chest, belly, spine, and head which helps to improve organ function, concentration and other brain functions.

The end result is a feeling of well-being, peace, and harmony

The OM when sung sounds like A-O-U-M.

Starting February 6th and continuing until March 12th please drop in and join the natural health practitioners get their OM on at Diversified Health Clinic.

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How Do You Handle Stress? | victoria health services

How Do You Handle Stress? | victoria health services. Traffic jams, paying bills, & deadlines are some of the unpleasant or challenging situations that create stress in our lives. So why is it some people deal with stressful situations better than others? The answer is complex and includes many factors from genetics to weather condition.

Nearly one in three people view their lives moderately to severely stressful, and more than 50% felt that stress had a moderate to severe impact on their health problems.  Communicating with your health practitioner about dealing with stress is the starting point, and you might be surprised to find that your health practitioner is full of sound advice on ways to effectively deal with stress in your life.

How Do You Handle Stress? | victoria health services

How Do You Handle Stress? | victoria health services

Stress is a fact of life. It can come from any life change or unexpected event, even a happy one such as a promotion. You need a certain amount of stress to keep you focused and motivated, but when the stress level gets too high, it has the opposite effect – you feel upset and have trouble concentrating. If this continues over the long term, it can increase your risk of health problems including heart disease, depression, infections and sleep problems.

That’s why it is so important to learn how to cope with stress. Everyone responds to stress in their own way. There is no “right” way to handle stress – you need to find out what works for you.

Take our quiz to find out how you handle stress.  Choose the answer that fits you best.

In a stressful situation, what are you most likely to do first?

a) Deal with my feelings about the situation first.
b) Analyze the situation and deal with it right away.
c) Do something unrelated to the stressful situation to take my mind off of it for a while.

How do you act when you’re under stress?

a) I may get impatient, but I’m pretty much my usual charming self.
b) I’m an open book. You can see how stressed I am by the way I look.
c) I keep a stiff upper lip and hold it all in. The stress doesn’t show.

When you’re stressed, how do you relate to your friends and family?

a) I just want everyone to go away and leave me alone.
b) I want to talk to someone, but also need to be alone some of the time.
c) I really don’t want to be alone – I need to have people around me most of the time.

How do you treat yourself when life gets stressful?

a) I put my nose to the grindstone and push myself harder.
b) I may work a little harder, but I make sure that I still take care of myself.
c) I indulge myself in my favorite treats (food, shopping, cigarettes, alcohol, etc.)

When everything is changing around you, how do you react?

a) I try to stay in control of everything and keep things the way they used to be.
b) I go with the flow and adapt to the way things are now.
c) I don’t really care about the change – nothing I do has any effect on the way things are.

Have you noticed any of these signs of stress

Trouble sleepingFeeling irritable and defensive
Headaches Trouble concentrating or remembering
Tense, tight musclesAnxious, jittery, or nervous feelings
Crying or feeling like I want to cryAvoiding social situations
Sweaty palms, dry mouth, or difficulty breathingActing more rude or impatient
Upset stomach, diarrhea, or constipationHaving trouble making decisions
Frequent colds, viruses, or infectionIncreased use of alcohol, drugs

Answering yes to questions A, B or C.

(a) You have trouble expressing your emotions. You need to find some outlet that will help you deal with stressful situations.
(b) You deal with stress in a healthy and productive manner.
(c) You are feeling helpless (nothing you do will make any difference).

How to handle stress

Having stress is not necessarily bad, but you need to be aware of your sources of stress and have a way to cope.

Take care of yourself

  • Exercise at least three times a week. Exercise can relieve tension and put you in a better mood. The body makes “stress hormones” that can lead to health problems if they are allowed to build up. Exercise helps bring stress hormones back to normal levels.
  • Eat well. Good nutrition can improve your mood and your ability to handle stress.
  • Get enough rest, but don’t stay in bed to avoid problems; you’ll just end up with more stress.
  • Try to avoid using caffeine, cigarettes, or alcohol as a way of dealing with stress. These may make you feel better for a while, but in the long run, they will cause you more stress than they’re worth. They can also lead to health problems.
  • Be sure to schedule some “quiet time” for yourself. Use this time to do something you enjoy, such as reading or listening to music, and don’t let anything intrude on it.

Talk to a friend, family member, or health practitioner; even if you like to deal with your problems alone, don’t let yourself become isolated.

Simplify your life by setting priorities for yourself. Organize your time so that you spend it on what is most important to you, and learn to say “no”.  Don’t try to do everything yourself, and if someone else can do it, then delegate!

When to check with your health practitioner:

If you have any of these symptoms, [ Depressed mood,  sleep problems,  major difficulty concentrating,  loss of interest and pleasure,  unexpected weight loss or gain,  heartbeat that is fast or erratic,  chest pain,  feeling of worthlessness or guilt,  or even thoughts of death or suicide] talk with your health practitioner,  you may be suffering from a more serious medical condition.

How Do You Handle Stress? | victoria health services

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To B or Not to B, that is the Supplement

b12These days, you simply can’t eat enough food to obtain all of the proper nutrition you need due to the fact that our soils have been depleted, or it may be difficult to find enough locally grown produce to fulfill our needs. You know that supplements are beneficial, but do you know the key questions to ask yourself about buying the right vitamins, minerals and other nutritional supplements?

For example, are you sure that the echinacea product you’re taking is the correct species of the plant? The correct portion of the plant? Processed to provide optimum bio-availability? Are you sure those coenzyme Q10 capsules contain COQ10 and not just a mixture of riboflavin and folic acid which looks just like COQ10?

Wide price differentials exist among particular nutraceuticals, and one reason can be differences in the quality of the raw material between manufacturers. There’s natural diversity in the genetics of the plant that have a long-term impact as to the final quality of the packaged product. Some plants may have high levels of active ingredients, while others may have none.

Vitamin B for instance, supports healthy cardiovascular an nervous system function, as well as the ability to boost energy levels.  But what brand, what dosage and when should it be taken are questions that you should be asking before taking any nutraceutical supplement.

If you’re unsure about the quality of the vitamins, minerals and/or supplements you are taking, ask for suggestions or recommendations by your health care practitioner.  The practitioners at Diversified Health Clinic use only the highest quality nutraceuticals.

Remember, if you ever have any questions or concerns about your health, talk to us. We’re here to help, and enjoy participating in your life long good health!

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Victoria Clinic Encourages Exercise to De-Stress

Keeping up with a fitness program this time of year can be a challenge, and that’s why a Victoria clinic encourages exercise to de-stress. 

One of the best ways to deal with the stress is through physical activity, and one of the easiest ways to accomplish this during all the hustle and bustle is by simply walking. Besides the well documented health benefits, the beauty of walking is you can go at your own pace, and you can do it anywhere.

Once you are ready to hit the road (or the trail, treadmill or track) how do you make the most of your walking workout? Here are some practical tips for getting maximum aerobic, strength, postural and conditioning benefits from your walking program.

 

Victoria Clinic Encourages Exercise to De-Stress!

Victoria Clinic Encourages Exercise to De-Stress!

1. Warm up First, Then Stretch. Start by walking for just seven to 10 minutes (wear a watch) and then do a few gentle stretches. Your muscles will stretch better if you’ve warmed them up first. The first minute is as important as the ninetieth minute.

2. Take Short, Quick Steps. By taking short, quick steps, rather than long strides you will work your “glute” muscles (in your buttocks) as you log miles.

3. Practice the Heel-Toe Roll. Push off from your heel, roll through the outside of the foot, and then push through the big toe. Keep the other toes relaxed. (This takes practice.)

4. Squeeze Your Glutes. Imagine squeezing and lifting your glutes up and back as if you were holding a dollar bill between them! This will strengthen your low back muscles.

5. “Zip up” Your Abs. During your walk, imagine you’re zipping up a tight pair of jeans. Stand tall and pull your abdominal muscles up and in. You can practice this even when you are not walking.

6. Pump Your Arms. Imagine you are holding the rubber grips of ski poles in your hands. Stand straight, drop your shoulder blades behind you and push back your elbows with each step. Keep your arm movements smooth and strong.

7. Keep Your Chest Up, Shoulders Back. Use your walk as an opportunity to practice good posture. Imagine someone dumped ice down your back. That’s the feeling you want to have as you hold your chest up and shoulders back.

8. Keep Your Head Up. Look about 10 feet ahead of you. Imagine that you’re wearing a baseball cap and have to look up just enough to see the road. This keeps your neck aligned properly.

9. Smile and Have Fun. Learning these techniques takes time and concentration. Be patient and enjoy your workout. Dress comfortably, find a partner or wear a headset and listen to music you love. If you’re walking outdoors, vary your routine. Remember the importance of the “warm down”. The warm down is aimed at gradually returning the body to its resting state. This will help to prevent muscle stiffness and the onset of muscle soreness that can follow a training session.

10. Practice “Mental Fitness”. Don’t replay the problems of the day while you walk. Try to maintain a state of relaxed awareness by paying attention to your breathing and noticing how your body feels. Visualize yourself getting healthier and stronger.

Consistency is the most important part of your walking workout. The more committed you are to walking all or most days of the week, the healthier you’ll be.  So get moving and remember that the Victoria clinic encourages exercise to de-stress!

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Sleep, “why can’t I get enough” ?

Sleep, why can’t I get enough? This is the question that most of us ask even knowing that sleep deprivation is often voluntary. Many people would rather work late, watch television, or do just about anything else than obtain what they need in sleep time: 7-8 hours of sleep each night.

Sleep allows your body both to relax and replenish itself. For example, studies show that growth hormones secreted during sleep help repair damaged tissue.

For most people, puffy baggy eyes, a droopy face, and an overall draggy demeanor is what they see when they look in the mirror after a hard night of no sleep or insufficient sleep. In contrast, a good night’s sleep, especially when you sleep well night after night, is far more likely to leave you with clearer skin and an improved attitude to life.

Alcohol may cause insomnia or frequent awakenings, and to improve your sleep time and quality, you should eliminate or at least cut back your alcohol consumption.

Caffeine is another sleep robber, because it’s a stimulant that prevents you from falling asleep with ease. Caffeine remains in the body 3 to 7 hours after consumption! Heeding this information, avoid foods and drinks with caffeine, as well as chocolate (which also has caffeine in it) at least 3 hours before you want to go to sleep.

Sometimes medications can induce insomnia as a side effect. Ask your doctor if your medicines could be keeping you awake. If so, your physician may be able to change the medication or reduce the dosage.

You may also want to try a chiropractic adjustment or an acupuncture session which can aid in helping you regain your normal sleep patterns.

What if you can’t sleep, despite following the above advice? Consider making some lifestyle changes.

First, analyze your bedtime habits. Are you going to bed at midnight and expecting to fall asleep instantly? This is less likely to happen if you’ve been having an animated discussion with family or friends or watching an exciting movie on TV. Delay the debate and tape the movie and watch it another day, and turn in earlier.

Also don’t eat fashionably late. If you dine at 9:00, and then expect to fall asleep at 10:00, think again! You’ve given your digestive system plenty to work on. Better to eat earlier, so your body can wind down at night.

Now, if you smoke, keep in mind nicotine is a stimulant that makes it hard to fall asleep and stay asleep so avoid smoking for several hours before bedtime.

Ask yourself what’s going on with your life now. Are you stressed out, as many people with insomnia are? If so, it’s time to bring down stress levels. One way is through slow, deep breathing. Another strategy to achieve shuteye is mastering simple relaxation therapy techniques. Lie down, close your eyes, and imagine different muscle groups relaxing. You can start with your feet and work your way up to your head, in your mind. Or start with your head and work down to the toes.

Often gentle exercising is an inducement to sleep. Experts report walking is a great cardiovascular exercise that can also relax the body so that it’s ready to fall into a nice deep sleep when it’s time. Take a brief walk a few hours before you’d like to sleep.

It’s important to use your bedroom for sleeping and intimacy only. Avoid using it as an office away from the office or another place to watch television. If you’re facing sleepless nights, purge your bedroom of work and entertainment paraphernalia.

Transform your bedroom into a sleep-inducing room. Do you have a comfortable mattress, clean soft sheets, and is the thermostat set at a moderate temperature? If not, then go ahead and make the needed changes. You may find that they help lull you into dreamland.

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An Introduction to Arthritis | acupuncture victoria bc

Live long enough and you can pretty much count on developing arthritis, so an introduction to arthritis | acupuncture victoria bc just makes sense. Joints naturally degenerate over time!

Arthritis (“arth” meaning joint and “itis” meaning inflammation) isn’t a single condition; it actually consists of more than 1oo different conditions.  These can be anything from mild forms of tendonitis, such as tennis elbow and bursitis, to a crippling systemic form such as rheumatoid arthritis.  There are pain syndromes like fibromyalgia and arthritis related disorders such as lupus.

An Introduction to Arthritis | acupuncture victoria bc

An Introduction to Arthritis | acupuncture victoria bc

There are forms of the disease, such as gout that almost nobody connects with arthritis.  The common denominator for all these conditions is joint and musculoskeletal pain which is why they are grouped together as arthritis. Often the pain is a result of inflammation of the joint lining.

Inflammation is involved in may forms of arthritis, it is the body’s natural response to an injury.  The warning signs that inflammation is present is redness, swelling, heat and pain.   When a joint becomes inflamed it may get any or all of the mentioned symptoms.  This can prevent the normal use of the joint and can cause the loss of function of that joint.

Acupuncture has been found to be extremely effective at treating the pain and inflammation associated with all types of arthritis. During the acupuncture treatment, tiny needles will be placed along your legs, arms, shoulders, and perhaps even your little toe!  Acupuncture points to treat Arthritis are located all over the body, not just directly over the affected area.

Now that you have had an introduction to arthritis | acupuncture victoria bc, please contact Victoria Spaurel R.Ac. to find out if acupuncture is right for you!

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Understanding Colds and Flu

Sometimes it’s hard to know and to understand colds and flu symptoms. Many of the symptoms are the same, and both colds and flu are caused by viruses, not bacteria, which means that you can’t treat them with antibiotics.

Common Cold:

The common cold affects the upper respiratory system – so most of the symptoms involve the eyes, nose and throat.  The common cold is spread by touching contaminated surfaces or other people’s hands, then touching your eyes and nose.

Understanding Colds & Flu

Photo Credit: ayushveda.com

Symptoms appear between 12 hours and 5 days after an exposure, and last for 2 to 7 days.

  • Runny or stuffy nose
  • Sore throat
  • Coughing
  • Sneezing
  • Watery eyes
  • Low fever or chills (rarely)
  • Some tiredness or muscle aches

Flu:

Flu symptoms are typically worse than cold symptoms, and are more likely to affect your whole body, rather than being more localized in your nose, eyes and throat.   With the flu, you can have additional symptoms like fever, body aches, extreme fatigue and a dry cough.

Symptoms appear 1 to 3 days after exposure, and lasts for 2 to 14 days.

  • Sudden fever (38° C or higher)
  • Cough (sometimes dry)
  • Achy muscles
  • Headache
  • Sore throat
  • Chills
  • Extreme fatigue

So how can you prevent colds and flu…..

Wash your hands frequently and remember to wash before and after eating, after using the bathroom, after coughing or sneezing, and after touching surfaces that may have been contaminated by other people.

Cover up when you cough or sneeze, and use a tissue, or raise your arm up to your face to cough or sneeze into your sleeve.

Keep shared surface areas clean like doorknobs, light switches, telephones, and keyboards, that can be contaminated with all kinds of bacteria and viruses.

Stay home! If you go out when you’re sick, you may spread your illness to your co-workers. Wait until you no longer have a fever and your cough is improving.

The most important thing about understanding Colds and Flu, are not the symptoms, but rather the simple everyday thing you can do to prevent them.

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De-stress Kids with Yoga | vancouver island health

De-stress Kids with Yoga | vancouver island health – Stress is a fact of life. Surprisingly, stress comes in the form of both good and bad. Stress is indeed a disease, causing problems for both the physical body and mental functions. There is however an important distinction: long-term stress (e.g. emotional, drug, and financial) can cause significant damage, but short-term bursts of focused stress (e.g. writing an exam or being in a job interview) can actually help you to function better and be healthier.

Today’s world is tough … not only for us but also for our children. The constant go-go environment refined by busy households, school pressures, video games, malls and competitive sports, are so stress-filled that it is bound to subject our children to the burdens of life at a young age. As parents, it’s easy for us to overlook these influences as stressful for our kids, but they often are.

Regardless of what type of pressures our children face – they need to be taught how to manage stress overall. Amongst many different ways to alleviate and control stress, one method in particular can make quite a difference … yoga, for kids.

De-stress Kids with Yoga | vancouver island healthPhoto Credit; kidsyogaguide.com

Yoga is used by millions of adults to increase flexibility, strengthen muscles, center thoughts, and to handle stress. Yoga followers seek refuge in allowing the mind to reconnect with their soul to create harmony within, while also being relaxed and soothed. There have been many times when I’ve left a yoga class feeling so relaxed that a groovy “yes” response would have been rendered to just about any question. Children can benefit from yoga in the same manner, as it can be used to counter the pressures they experience. When children learn techniques for self-health, relaxation, and inner fulfillment, they are given the skill to navigate life’s challenges with a little more ease. Yoga at an early age also encourages self-esteem and body awareness with a physical activity that’s non-competitive. This non-competitive approach encourages co-operation and compassion—instead of opposition— which is a valuable message to send to our children.

Whether your child is feeling stress from a normal everyday stressor or from something out of the ordinary, yoga can be just the right prescription to help him or her survive stress reactions. Kids not only learn how to experience their physicality with yoga, but they also learn to appreciate the value in proper breathing. Remember times when you were under pressure and the one thing people told you to do …“breathe”. Why? Because breathing deeply and regularly creates a calmer feeling within the body and a clearer feeling in the mind. As a result, this gives you a much better ability to handle stress.

Yoga for children is a natural way to exercise, relax, focus, and strengthen the body/mind/spirit connection. Yoga programs for kids have been available now for almost a decade and are specifically tailored to children’s age groups, which makes it fun! For example younger children are asked to assume poses from nature such as a snake, tree, or a dog. There are also programs in place for those children with special needs, which are geared towards teaching self awareness, self control, and concentration.

This weekend, why not “chill-lax” in the comfort of your own home by hosting a family yoga session using Yoga Pretzels Cards! These colorful cards are full of fun activities for kids and grownups to do together, and focus on teaching the basics of yoga while practicing bending, twisting, breathing, and relaxing. Truly a wonderful family activity to engage on a Friday night!

I encourage all parents to look for kids’ yoga in your area and enroll your children De-stress Kids with Yoga | vancouver island health – you just may be introducing them to one of life’s best survival skills.

Sources: Geeta Bagga
Benefits of Yoga for Kids
Yoga for Kids Guidelines and Poses

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Controlling your high blood pressure with a natural health practitioner

Controlling your high blood pressure with a natural health practitioner for some people is a full time job.  More research than ever is being produced that shows how the health of the spine and nervous system affects your overall health.  Diversified Health has 9 tips to help you control your high blood pressure.

1. Make sure your blood pressure is under 140/90mm Hg.  If your systolic pressure which is the top number is over 140, ask your practitioner what you can do to lower it.

2. Take your high blood pressure medicine, every day. If you have any questions, talk to your practitioner.

3. Aim for a healthy weight.  If you are overweight, carrying this extra weight increase your risk of high blood pressure.

4. Increase your physical activity.  Do at least 30 minutes of moderate activity such as walking at least 5 days a week. You can do 30 minutes in three 10 minute segments.

Controlling your high blood pressure with a natural health practitioner

Controlling your high blood pressure Photo Credit: cbc.ca

5. Choose foods low in slat and sodium.  Most Canadians should consume no more than 2.4 grams of sodium a day.  That’s about one teaspoon of table salt a day.  For someone with high blood pressure your practitioner may advise even less.

6. Read nutrition labels.  Almost all packaged foods contain high levels of sodium.

7. Use spices and herbs to replace salt and to keep your food seasoned and tasting great.

8.  Eat more fruits, vegetables, grains,  and low-fat dairy foods.

9. Make sure you incorporate a small amount of “down time” each and every day.

If you are not sure that you are controlling your high blood pressure, a natural health practitioner please ask your practitioner at Diversified Health to take your blood pressure on your next visit.

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Maintaining Liver Health | health care victoria

When you considers all of the incredible functions the liver performs in the body, you can begin to understand why maintaining liver health | health care victoria will have a positive effect on your overall health and vitality.

Here’s what your liver does…. and you thought you were busy!

*Metabolizes protein, fats and carbohydrates, thus providing nutrients and energy

* Creates bile, which breaks down fats

*Stores fuel for the body in the form of glycogen, which readily converts to glucose ( quick energy)

*Stores vitamins, minerals and sugar

*Filters the blood and helps remove harmful chemicals and bacteria

*Regulates the body’s ability to clot

*Helps assimilate and store fat-soluble vitamins such as A,E,D, & K

*Stores extra blood, which can be quickly released when needed

* Helps maintain electrolytes and water levels

*Creates immune substances such as gamma globulin’s

*Regulates levels of sexual hormones: manufactures estrogen and testosterone

Maintaning Liver Health | health care victoria

Maintaning Liver Health | health care victoria

Remember to follow these steps to help optimize you liver health.

Eat a whole natural diet consisting of a variety of high-quality fresh foods. Lower you fat intake and eat less refined cooked oils and fats.

Reset the digestive system whenever possible. This means not to eat too late at night or too early in the morning. Don’t eat when you’re not hungry and don’t over eat.

Make sure that you are hydrated and keep the liver moisturized and free flowing.

Keep the elimination channels open and free.  Exercise to eliminate toxins via the lungs and skin and try to keep your bowels moving regularly.

Massage the liver area at least once a day to help remove congestion and take antioxidants such as vitamins E and C, beta-carotene, zinc and selenium  to protect against toxins.

For more information on maintaining liver health, | health care victoria ask Dr. Krisjan Gustavson about our Detox Kits.

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