Chemical Stress and Your Health

Chemical Stress and Health

Stress can be good or bad.  Stressors can have positive or negative impact on cell function.  They may be physical, chemical, and psychological.  Good stress like exercise, or setting challenges builds stress resistance that is beneficial.  Bad stress such as poor nutrition, anxiety and worry can become overwhelming and is considered chronic stress.  Our focus today is on chemical stressors.

Chemical stressors on our body include alcohol, tobacco, drugs, environmental toxins, and food additives and preservatives.  Food can either enhance or suppress the immune system.  Most foods today contain additives and preservatives that tax the immune system.  Excess grains, sugars, trans and hydrogenated fats, alcohol, caffeine, and salt weaken the stress response.  Grains, sugar, and hydrogenated oils cause inflammation.  Caffeine triggers the sympathetic nervous system.  Salt increases blood pressure.  Stress depletes the body’s essential nutrients.

Psychological stress only compounds the problem.  Emotional stress can create poor eating habits like over/under eating, excessive dieting, and over consuming alcohol, caffeine, sugar, salt, and bad fat.   

To combat chemical stress develop good habits around food:

·      Eat real food, mostly plants.

·      Avoid processed food.

·      Avoid food with additives and preservatives.

·      Don’t binge or eat late at night.

·      Enjoy meals with friends and family.

We also have to consider other toxins in our environment.  Air and water quality are compromised in many environments.  We spend a lot of time indoors breathing recycled air and in traffic breathing exhaust.  We drink and bath in polluted water, and wash our skin and home with harsh cleaning products.  For green cleaning recipes check out http://www.davidsuzuki.org/what-you-can-do/queen-of-green/recipes/.

 

 

 

 

Healthy Soup for Dinner!

Roasted Butternut Squash and Tomato Soup

Here's an easy and healthy option for dinner tonight!

  • 2 medium sized butternut squash

  • 1 large can diced tomatoes (fresh if you have them)

  • 1 small onion

  • 6-10 roasted garlic cloves

  • Bone broth (homemade if you can...) - amount depends on how thick you like your soup

  • Coconut oil or olive oil

  • Salt & Pepper to taste

  • Dried basil

  1. Slice the squash and remove the seeds and place onto a baking pan

  2. Dice the onion and place into the hollowed squash, leave the garlic wrapped and place onto the baking pan with the squash and onions

  3. Using olive oil or coconut oil - coat the squash with oil and mix a touch of oil in with the onion

  4. Bake the squash, onion and garlic at 350-400 for around an hour (squash will be soft to pierce with fork)

  5. Remove the skins of the squash

  6. In a pan warm the coconut oil and sauté the tomato for 20 minutes then let cool

  7. Let the vegetables cool so that you can work with them without burning yourself. Mix all the vegetables in a blender and blend until smooth. You may have to add 1/4-1/2 cup of bone broth into the blender to help liquify the vegetables.

  8. In a large pot add the vegetable mixture and bone broth. We added about 2.5 cups of broth, which gave us a soup with a consistency thicker than broth but thinner than baby food.

  9. Bring pot to a gentle bubble, adding salt, pepper and basil to taste

  10. Enjoy!

This soup had a nice blend of sweet and savoury!

** A pinch of dried chillies might compliment this soup nicely.  We did not add any chillies as our little office manager will be eating this soup for the rest of the week!

The soup is pictured with a small glass of fresh-squeezed non-pasturized  orange/pineapple/raspberry juice and two small pieces of fresh baked olive loaf (both from Superstore... I wish I was that kind of supermom!!)

Love soup? Check out this amazing recipe for “Slow Cooker Sausage and Kale Soup” by clicking HERE.

Do not use another lemon scented candle or cleaning product until you read this!

 

 

Chemical Pollution inside the home

A recent study looked at the air quality of houses using products such as cleaning agents and candles with the lemon scent, limonene.  The levels of VOCs (volatile organic chemicals) found within 6 houses in the U.K were examined.  As expected, in houses where lemon scented products and candles were found, the limonene chemical levels were exponentially higher than other chemicals. 

The problem occurs when limonene hits the air and mixes with other VOCs.  For every two molecules of limonene released into the air, one molecule of formaldehyde is formed.  Gaseous Formaldehyde levels as low as 0.1 ppm (parts per million) can cause some individuals to experience burning eyes, nose or throat, coughing, wheezing, nausea and skin irritation.  The international agency for research on cancer has classified formaldehyde as a human carcinogen.

Besides avoiding lemon scented candles and cleaning products in the home, you can get some plants that help clean the air of all VOCS.  

Some of the best plants to use in the home to clean the air include: spider ferns, lavender, guava, grub ferns, squirrel's foot ferns, Japenese royal ferns, snake plant, spider plant,  money plant/devil's ivy, big leaf hydrangea and sword fern. 

Read more about hormone alternating chemicals HERE!

 

References:

Liu Y, My Y, Zhu Y, Ding H, Arens N. Which ornamental plant species effectively removes benzene from indoor air? Atmosphere Environment, Vol 41, Issue 3 2007.

Papinchak H, Holcomb E, Best T, Decoteau D, Effectiveness of houseplants in reducing the indoor air pollutant ozone. HortTechnology 2009.

Kruza M, Carslaw N, Lewis A. Investigating surface production reaction indoors using a detailed chemical model. Air pollution XXIII, 2015. WIT Press.

http://www.cancer.gov

http://www.medicaldaily.com/chemicals-citrus-scented-candles-cleaning-products-cancer-risk-370736?rel=most_shared5

 

Should you supplement with fish oil?

Benefits of Omega 3 fatty acid

Do you have enough omega 3 fatty acids in your diet?

The evolutionary human diet had 1:1 omega 6 fatty acids to omega 3 fatty acids ratio.  Today most modern diets have a 10:1 to 30:1 omega 6 fatty acids to omega 3 fatty acids ratio.  So what?  Both fatty acids are essential to our diet and help regulate your body’s metabolic and inflammatory state.  Omega 6 fatty acids are much more inflammatory than omega 3 fatty acids and if the ratio is altered, the body’s homeostatic state is altered. 

Our ancestors ate real food like game meat, seafood, fruits, vegetables, nuts, and seeds.  They ate a variety of seasonal foods and had healthy habits around food.   Today we eat more processed foods, such as, grains, sugars, and unhealthy fats/oils.  Even the animals we raise are no longer fed their evolutionary diet.  Cows are meant to graze on grass but are fed grains, which increase their omega 6 fatty acids.  We also eat too much.  We snack all day and use food as a coping mechanism for psychological stress.

How you can get enough omega 3 fatty acids in your diet?

There are marine sources of omega 3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).  α-linolenic acid (ALA) is found in plant oils, most commonly flax oil.  While ALA is great the more benefical source is EPA/DHA.

The best source of omega 3 fatty acids (EPA/DHA) is oily fish like anchovies, sardines, herring mackerel, and wild caught salmon.  We need about 2-3 servings a week.  Avoiding processed foods in our diet will decrease our omega 6 fatty acids.  If you do not eat this much fish you should consider a quality fish oil supplement. 

Effects of fish oil on your health and longevity

Acute stress and inflammation is an important function of the immune system and the healing process.  However, chronic inflammation caused by poor diet, physical inactivity, psychological stress, and genetic function contributes to heart disease, diabetes, stroke, Rheumatoid Arthritis, Alzheimer’s disease and more.  Omega 3 fatty acids have a role in combating these chronic diseases.

Omega 3 fatty acids are responsible for proper functioning of the cell membranes of all the cells in your body.  The health of your cells determines the health of your brain and body.  Thus, omega 3 fatty acids play a role in all functions of your body including growth and development, brain and nerve function, digestion, immune function, hormone regulation, skin and bone health, regulation of inflammation and healing, blood triglyceride levels, cardiovascular function, vision, and emotions and behavior.

Canadians do not consume enough omega 3 fatty acids in their diet and supplementing may help prevent and treat disease.  It can be a simple step toward living your life!   

 

 

 

Don't let winter Win!

The first major snowfall of 2016 struck on Wednesday morning, forcing the shovellers out in droves.  If this winter is anything like last, there is much more snow on the way.  Snow shoveling is one of the more common back injuries during the winter months.  While it is a common injury, it is a preventable injury, if you know the best ways to remove snow without straining the back.

“Shoveling snow can actually be a great form of exercise, if you know what you are doing” explains Dr. Jen Maher.  This month, Dr. Jen Maher will present two informative sessions on snow shoveling and injury prevention.  These informative sessions are aimed at helping cape bretoners concur winter shovelling. 

Everyone is invited to attend.

January 27th – 11:45am - Frank Rudderham YMCA, 399 Charlotte St.

January 28th - 7:00pm - Island Chiropractic & Family Wellness, 850 Grand Lake Rd. Suite 3. **Free "CryoBlaze" ice packs to everyone who attends the session on the 28th. 

Does this look familiar?

Poor Posture

Look at what the effects of poor posture are on your body!

We see a lot of office workers complaining about their back discomfort, but look what what else happens when you sit (with poor posture) for long periods of time!

Make sure you are getting out of your chair at least every 50 minutes! 

sitting.jpg

photo credit: Washington post

Dealing with poor posture because of too much smartphone usage? Read more about “text neck” HERE

A little antioxidant relief for your holiday indulgence

While we are strong advocates of living a life of moderation, we understand how hard it is to avoid overindulging during the holidays.  Here's a great little recipe to help you recover from the holiday "cheer"!

Antioxidant Smoothie

  • 1 cup almond or coconut milk

  • 1/2 cup frozen pineapple or mango chunks

  • 1 fresh banana

  • 1 tablespoon coconut oil

  • 1/2 - 1 teaspoon turmeric

  • 1/2 teaspoon cinnamon

  • 1/2 teaspoon ginger

  • 1 teaspoon chia seeds

Blend ingredients.  Pour in glass. Enjoy.

Turmeric is mostly known as a spice used in curries.  But did you know that it is believed that turmeric (and curcumin that is a component of turmeric) are well known for their antioxidant and anti-inflammatory properties. 

Curcumen works to neutralize the free-radicals that float through our bodies.  Free-radicals are unstable molecules (missing an electron) that wreck havoc on the body.  Also, curcumin behaves like an NSAIDs (such as ibuprofen/Advil  or naproxen/Aleve ) by blocking the COX-1 & COX-2 enzymes in the body - thus stopping the transmission of a pain signal. 

While it is unknown how much turmeric must actually be consumed on a daily basis, adding a little to your shake on a regular basis can help with keeping you healthy this holiday season!

 

Don't let DOMS stop you from your goals!

Muscle soreness is a funny thing....

As part of every treatment plan we prescribe a set of exercises that are designed to address each patient's individual needs.  Sometimes a patient will return to our clinic, complaining of a dull aching pain/soreness deep within their muscles, typically made worse when starting to move or while in motion.  Usually if they are new to exercise, they are quite concerned because they think their pain is getting worse and not better. 

This soreness after exercise is called "delayed onset muscle soreness" or DOMS for short and is completely normal when asking the body to perform new or increased work.  Usually the discomfort sets in around 24-48 hours post exercise and can last a couple days.  This soreness is the body's way of telling you that you strained/worked the muscles. 

While the mechanism of DOMS is not fully understood, it is widely believed that the exercise causes tiny micro trauma to fibres of the muscle.  This tiny trauma is then repaired by the body and that is what leads to the muscle fibres increasing their strength.  Another popular belief includes a build up of calcium ions that leads to a cascade of enzyme build up.  The extra calcium and enzymes cause histamines and prostaglandins to gather, causing inflammation and pain. 

Regardless of the mechanism, finding a nice balance between light post exercise DOMS and unbearable muscle pain is recommended.  While it is normal to have some muscle soreness a couple days after an exercise, excruciating pain that lasts for a week is not.  Listen to your body and walk the fine line between challenge and over doing it. 

 

 

Disclaimer

The information provided on this website should not be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This blog is simply an extension of ourselves, where we may express educated thoughts, suggestions, concerns, opinions, values, etc.  Individualized/personalized recommendations are made on a one-on-one basis, come in and see us today!

Eggnog alternative for the holidays

Eggnog is a holiday tradition that is often laced with hidden sugars and empty carbs/calories. 

Here's a tasty option that will help hit the craving, but save you on the guilt! (alcohol free)

Prep time: 5 minutes Cooking time: 10 minutes

INGREDIENTS

  • 1 cup coconut milk (full fat coconut milk will make it creamier and more satiating, but you can use low fat if it will make you feel less guilty)

  • 1 cup dairy-free milk (such as unsweetened almond or coconut - watch out for the hidden soy in dairy-free milk)

  • 1-2 tablespoon maple syrup (to taste preference)

  • 1/2 teaspoon powdered stevia extract (if needed to taste preference)

  • 3 egg yolks

  • 1 teaspoon vanilla

  • pinch sea salt

  • pinch freshly grated nutmeg (to taste preference)

INSTRUCTIONS

  1. In a bowl beat egg yolks until lighter in colour.

  2. Add in syrup and stevia and whisk well - set aside.

  3. In a separate saucepan combine the milks, salt, and nutmeg and bring the mix to a boil, stirring occasionally.

  4. Remove the pan from the heat, and slowly add it into the egg/sugar mix, stirring continuously.

  5. Return everything to the pot, stirring continuously, and heat to a medium setting or about 1-2 minutes - going to high or long with the heat will potentially make the mixture curdle. Keep stirring the pot at this point! Remove from the heat after a minute or so.

  6. Add in the vanilla.

  7. Chill and serve!

Once you start, you can't stop......

Can you imagine what your teeth would look like if you only went to the dentist when you were experiencing pain?  To that regards, your spine and nervous system are similar to your mouth.  Taking the time to have your spine checked will keep you moving for years to come.

Often people will first visit a chiropractor after experiencing some sort of injury.  More often than not, this injury is a result of unaddressed movement/joint dysfunction.  After addressing the main complaint, we will assign a personalized set of exercises that are designed to help prevent the injury from happening again.  After that, many people choose to visit us on a maintenance basis to ensure that the pain does not return. 

 

Don't be a victim of poor posture!

Poor posture can lead to the discomfort often felt in our neck/back and shoulders.  Mistakenly, we have accepted these aches and pains as normal, but this is NOT normal.  Practicing good posture, correcting imbalances and getting checked by a chiropractor can help with postural dysfunction, improving your quality of life! 

The time we spend on computers, smartphones and tables is increasing, taking the time now to fix your posture will help how you feel later.  Even in the absence of pain, usually there are some fixes to be had.  Pain is a poor indicator of posture, come see us and have your posture checked today, you will thank yourself tomorrow!

 

Fall Prevention - Are you at Risk?

Did you know?

  • 1 in 3 seniors will experience a fall each year, and half of those more than once.
  • 40% of seniors' falls result in hip fractures.
  • 20% of injury-related deaths among seniors can be traced back to a fall.
  • Seniors are injured at home more than any other location.

Learn how to keep you and/or your love ones safe at our Seniors' Fall Prevention Talk

Thursday, November 26th 2015, 7:00pm

850 Grand Lake Road (Fire Hall), Suite #3 (Upstairs)

RSVP at info@islandchiro.com or call 902-270-7022

Check out the article in the Cape Breton Post! 

http://www.capebretonpost.com/News/Local/2015-11-25/article-4355806/Sydney-chiropractor-teaches-seniors-to-prevent-falls/1

What should I expect during my first visit?

Chiropractor first visit

In order to complete your intake forms/health questionnaires it is a good idea to arrive about 10 minutes early to your first appointment.  Also, please note that a MD referral is not required to visit a chiropractor. 

In order to fully understand your condition, Dr. Shaun or Dr. Jen will first conduct a thorough history in regards to your condition and your past/current health status.  A complete history is vital to understanding how your body is functioning as a whole.  After the history, Dr. Shaun or Dr. Jen will complete a focused physical series of tests on the joints and/or muscles that have been bothering you.  While the physical may cause some discomfort, it is important when diagnosing your condition.  

After the history and physical Dr. Shaun or Dr. Jen will advise you if you are a good candidate for chiropractic care and how they will help your condition.  Dr. Shaun and Dr. Jen believe in "informed choice", which basically means, they will take the time to explain your diagnosis, how they intend to help you with your pain, the benefits/risks of treatment and alternatives.  As primary health providers, your comfort and well-being is their priority and you are encouraged to ask as many questions as you would like.  Set aside at least 45 to 60 minutes for this first appointment.   Bring along any X-ray imaging or reports that you have on hand.  Subsequent appointments usually take less time depending on the type of treatment you require.

While you are recovering it is important to follow the treatment plan Dr. Shaun and Dr. Jen have created for you.  This includes compliance with any prescribed exercises/activity, frequency of care and/or suggested supplementation.

You've lost that sunshine feeling.....

Importance of Vitamin D

With fall in full swing, and winter just around the corner, it is time to start thinking about vitamin D supplements.  Usually we get our vitamin D from the sun (hence the name "the sunshine vitamin"), but as days get shorter we get less vitamin D (actually it has been found that Canadians in general do not get enough vitamin D).  

The new daily supplement guidelines published in July by the Canadian Medical Association Journal include supplements of 400 to 1000 IU for adults under the age of 50 without osteoporosis or conditions affecting vitamin D absorption.  For adults over 50 supplementation between 800 and 2000 IU is recommended.  

So why is Vitamin D important? Vitamin D plays many roles in the body some of them include:

  • Maintaining health bones and teeth

  • Supporting the immune system, brain and nervous system

  • Regulating insulin levels and assistance with diabetes management

  • Supporting lung function and cardiovascular health

  • Influencing the expression of genes involved in cancer development

When it comes to choosing supplements, keep these tips in mind:

  • Look for evidence about how well the product works in scientific studies from credible publications. Search for such studies in the National Institutes of Health (NIH) PubMed database: www.ncbi.nlm.nih.gov/pubmed. You can also call the manufacturer and ask what published studies they have to back up their claims. It’s also a good idea to find out how they ensure the ingredients listed on the supplement label are actually in the bottle.

  • If a product claims it will “cure” a disease, is “all-natural,” or has a “money-back guarantee,” be on guard. Any supplement that sounds too good to be true likely is.

  • Choose brands labeled with the NSF International, US Pharmacopeia, or Consumer Lab seal. These verify that the product actually contains the ingredients that the label says it does, and that the product doesn’t have any potentially harmful ingredients.

  • Be wary of supplements made outside the United States or Canada. Many aren’t regulated, and some may have toxic ingredients.

We will be carrying the Ascenta professional line in our clinic. A product that we have been taking for years.  We strongly believe in vitamin D supplementation, so much that we started giving it to our son when he was days old and even give it to our dog Winston!  Come check out Ascenta the next time you are in the clinic!

Disclaimer

None of the information provided on this website should be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This blog is simply an extension of ourselves where we may express educated, opinions, values, thoughts and concerns.