Seasonal Allergies – How Naturopathic Medicine Can Help!

This new fall season is met with a runny nose, Itchy/watery eyes, sneezing, fatigue, and coughing! These are the most common signs that you may be suffering with seasonal allergies. 

An allergy is actually a hypersensitivity reaction of the immune system to an otherwise harmless substance or allergen. Most people with allergies have immune systems that will react to everything, harmful or not. This reaction is led by immune cells called mast cells, which release histamine. Histamine causes the dilation of blood vessels allowing more fluid to pass into the surrounding tissue which leads to the bothersome symptoms associated with allergies.

Naturopathic approach to the treatment of allergies works to restore the balance of function of the immune system, as well as decreasing the release of histamine.  Several nutrients can be used to help decrease the release of histamine and decrease overall inflammation. Vitamin C and Quercetin for example are natural antihistamines. They help to stabilize mast cells and thereby decrease the release of histamine in the system. In one study, patients taking 2 grams or 2,000mg of vitamin C daily lowered blood histamine levels by 38 % in just one week.[1] Bromelain, an enzyme found in pineapple, stimulates the production and release of anti-inflammatory substances while at the same time reduces the production and release of pro-inflammatory prostaglandins. [2] These supplements in addition to other Naturopathic therapies (botanicals, acupuncture and diet modification) can effectively help manage the symptoms, and decrease the occurrence of seasonal allergies without any side effects!

Please consult your family doctor or Naturopathic doctor before taking any supplements.

Guest Blog Writer: Dr. Natasha Ebrahim, ND

---

[1] Johnston C. et al. Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis” J Am Coll Nutr 11 (1992):172-76.

[2] Kelly G. “Bromelain: A literature review and discussion of its therapeutic applications” Alt Med Rev 1 (1996):243-57.

 

Recommended Stretches – Levator Scapulae

Levator Scapulae: Rotate head 45º to one side and bend forward. Press gently on the back of the head to feel a stretch down neck and into shoulder. Stretch to be held for 15 seconds and repeated 2-3 times a day.

Recommend Stretches – Trap Stretch

Trap Stretch:  Sitting tall with both feet on the ground holding bottom of seat, tip ear to opposite shoulder.  Gently rest hand on side of head, do not pull.  Stretch to be held for 15 seconds and repeated 2-3 times a day.

Recommended Stretches

Chin Tuck: Sitting or standing tall, tuck chin down and draw back into neck as far as comfortable. Stretch to held for 5 seconds and repeated 10 times. This can be done 2-3 times a day

Can your posture be the source of your pain?

 In this posture series Dr. Alexandra Tarkowski, BHSc, DC, ART® will discuss the major concerns with posture and the link between symptoms. Dr. Tarkowski will draw on her clinical experience with repetitive strain injuries and athletes as well as her experience with ergonomics at the Globe and Mail, General Mills Canada, Red Path Sugar and Canada Post.

 Do you ever consider whether your posture is a significant contributor to the tension and pain that you feel in your neck, upper back or even the low back? In the first part of this series I will review the impact of posture on your body.

 It is not simply a vanity concern, but the short and long term consequences associated with poor posture are endless. The chronic pain, relentless headaches and irritating dull ache could easily be prevented and supported. Postural dysfunction is very common in the rehabilitation world and something that I see and treat clinically on a daily basis with patients. The term upper cross syndrome is utilized to describe pain and /or dysfunction located in the region of the head and neck. The term lower cross syndrome is utilized to describe pain and dysfunction located in the region of the low back and hips.

 The most common contributors to poor posture include (1) daily activities (2) work posture and (3) your workout as they all dictate the body’s movement mechanics.

 Your body’s muscle system accommodates to the way it is being utilized and the different types of loads and strains being placed on it. For example, do you spend the majority of your day sitting? Are you active in the evenings and on the weekends? Do you find yourself chasing after your children or sitting and watching TV? All of these activities (or lack of activity) lead to a certain dominance in positions and a shortening and lengthening of specific muscle groups involved. As a result, muscle imbalances develop which lead to a change in how correctly the body’s mechanics function.

 For example, consider a work posture at the computer workstation.  When working at a computer workstation for the majority of the day your chin may be forward and your head looking down causing neck strain as it is flexed and anterior for the majority of the day. This will change the length – tension relationship of most muscles in the upper back and neck. These changes create imbalances such that the muscles at the front of the neck become lengthened and weak. When your arms are outstretched at the keyboard, the muscles in the upper back become lengthened and weak and the muscles at the front of the shoulders become tight and weak. You will notice the common theme here being muscle imbalances. These lead to compensatory movement patterns and quite frankly, improper body mechanics. This creates over use patterns of the muscles leading to pain.

 Lastly, your workout can ‘make or break’ your posture. Focusing on the correct muscle groups that will strengthen your upper back and core is essential. When too much emphasis is placed on regions such as the chest / pectoral groups then your posture will continue to be a problem. The correct balance of flexibility, strengthening and endurance is imperative.

 Join me in my next blog as we specifically review upper cross syndrome and how to address and correct it.

 

 

 

 

 

Preventing Injury in the Garden

With the late start to the summer, I have noticed an influx of gardening injuries amongst patients recently. The May long weekend marked the beginning of sprains and strains related to the multitude of hours spent hunched over in the garden picking weeds and digging.

These forms of injuries are very preventable, by simply warming the muscles up and stretching before we spend hours straining the body! We cannot demand the body to support us in the same position for prolonged periods of time.

If you are planning to spend some serious time in your garden, which can mean longer than 30 minutes, be sure to warm up your body by walking for 10-15 minutes. Once your body is warmed up, begin by stretching the large muscle groups that will be providing the power for these tasks. This includes muscles of the low back, upper back, neck, legs, and arms. As you can see, gardening recruits most of the body!

While gardening, be sure to keep your knees bent and back as straight as possible. Always check how heavy you are lifting, and always keep the load close to your body. When moving around in the garden, try to pivot your feet and avoid twisting your body especially when carrying a load! Avoid heavy lifting immediately after prolonged bending or kneeling. When the load becomes too heavy, be sure to ask for some help! Do not take on too much.

One of the most important things to do when gardening is to stand up, change positions and move every 10-15 minutes! It is easy to get caught up while your knees are bent and you are hunched over reaching in to the garden. Your muscles, tendons and joints do require some breaks!

 

 

 

 

 

 

 

A Whole Body Approach

Whether you are considering loosing weight, becoming more fit, or just ameliorating your lifestyle and managing your stress – you must consider all aspects of your health. There are so many diets, workout regimes (boot camps and online DVDs) to consider but it really comes down to a whole body approach and a commitment. Nutrition, activity and a well-balanced lifestyle are essential to the success you are looking to achieve.

For the month of May, I have gathered a great team at High Point Wellness Centre to highlight the total body approach to health. I have called this the ‘Be Well Spring Lecture Series’, which will be held each Tuesday evening and speakers will include a registered dietician, well-experienced personal trainer, a chiropractor and myself highlighting the various approaches to health.

Nutritional support is vital for essential health. This means a balance of food groups, and not necessarily eliminating components unless you experience allergies or sensitivities. Tanya Giaquinto, RD will highlight “Eating on the Go”, and will explain how to include those essential nutrients in to your daily meals.

In our incredibly demanding society we are often searching for quick ways to loose weight and gain muscle mass. An important component of this is physical activity.  In May, Katarina Simons will highlight the Essential 20 minute workout. You will be surprised! There are many quick ways to fit workouts in to your day. For example, you can work your core as you prepare dinner by contracting your abdominals, and repeat squats as you bend to pick something up from the floor, or as you wait for hot water to boil.

When we begin to feel the spring weather we are motivated to improve our health and how we feel about ourselves. I encourage you to visit our free lectures being held in May each Tuesday evening to get the details from trained health care professionals.

Baked Kale Chips

1 bunch of Kale

1 tablespoon olive oil

1 teaspoon seasoned salt

1. Preheat an oven to 350 degrees F. Line a non-insulated cookie sheet with parchment paper.

2. With a knife or kitchen shears carefully remove the leaves from the thick stems and hear into bite size pieces.  Wash thoroughly dry kale with a salad spinner.  Drizzle kale with olive oil and sprinkle with seasoning salt.

3. Bake until the edges are brown but are not burnt, 10 to 15 minutes.

Printed from Allrecipes.com

BANANA BREAD OR MUFFINS

Yield:  12 slices

3 large well-ripened bananas

2 tablespoons oil, preferably canola

1 egg

1/3 cup milk

1/3 to ½ cup sugar

1 teaspoon salt

1 teaspoon baking soda

½ teaspoon of baking powder

1 ½ cups of flour, preferably ½ whole wheat and ½ white

1. Preheat oven to 350 degrees.
2. Mash bananas with a fork
3. Add egg, oil, milk, sugar, baking soda and baking powder.  Beat well.
4. Gently blend the flour into the banana mixture and stir for 20 seconds, or until moistened.
5. Pour into a 4” x 8” loaf pan that has been lightly oiled, treated with cooking spray or lined with wax paper.
6. Bake for 45 minutes or until a toothpick inserted near the middle comes out clean.
7. Let cool for 5 minutes before removing from the pan.

Nutrition Info:

Total calories:  1600

Calories per slice:  135

Nancy Clark, MS, RD “Nancy Clark’s Sports Nutrition Guidebook, Second Edition”

www.nancyclarkrd.com

Humor and sleep. Reducing Stress

In my previous two blogs of this series, I reviewed coping strategies for stress that included decreasing your caffeine intake, regular exercise, and relaxation or meditation on a regular basis. In the last blog of this series, I will introduce two other strategies, humor and sleep, that can assist in the management of stress on a daily basis.

How often do you find yourself laughing each day? Did you know that humor has the ability to reduce your stress? Laughter can assist in relieving tension, and changing the chemical reactions in your mind. Humor can add positivity to your day and ease a challenging situation. Remember that humor is an individual thing, and what is funny to one person may be offensive to another.

An important component to our daily function is sleep, which is important for our daily stress control. We all know that being well rested allows us to enjoy life much more. Chronic stress and fatigue are closely intertwined, as coping with stress is more difficult when you’re tired. This dynamic can create a vicious cycle. Often stress can prevent us from sleeping at night, and so the cycle continues indefinitely. The issue is having enough resilience to stress, which typically waivers with lack of sleep. It is essential to identify how much sleeping you are obtaining on a regular basis, whether you are waking up at night and if you feel rested or tired in the morning. It is also imperative to be aware of what your usual sleep requirement is, which ranges from 6 – 10 hours. The majority of our population is sleep deprived, and Canadians are considered to be a population with a significant amount of commuting and Internet use which absorb our time.

In order to address your sleep patterns and quality of sleep, attempt to get to bed 30 – 60 minutes earlier and monitor how you feel after a few days or a week. Play around with the times, and add 15-20 minutes as you go. The criteria for successful sleep are waking up feeling refreshed and good daytime energy.

The weekend can pose a challenge to our sleep patterns since we often take advantage of the mornings and sleep in. Some individuals are sensitive to this change and sleeping in too long can throw off regular sleeping rhythms. A similar issue arises with power naps, where a short sleep (under 20 minutes) can be beneficial and anything longer can hinder sleep patterns. Remember that sleep is key in your ability to manage stress and help you cope better.

I encourage you to choose 3 stress management techniques from the ones I have addressed and challenge yourself to implement them in to your daily routine. Actively, you can learn to control your mind and make a difference in the type of response that your body has to the stressors in your life.

I would like to remind you that On Wednesday, March 30, High Point Wellness Centre, along with the Psychiatry Department of the University of Toronto, the Centre for Health & Safety Innovation, the Workplace Safety & Prevention Services and Your Workplace is holding a half-day Mental Fitness Summit. We are facing situations that require more stamina and are more stressful than ever before. Stress unto itself is not bad. It’s how we handle it that matters. This summit will help us learn how to harness stress in a way that will make us even more effective in our roles. The final session will be led by . He will address the issue of evaluating not only our individual performance but our team’s performance as well, which will be entertaining as well informational.