We all know that stress isn’t good for our bodies… so what can we do about it? Stress can come in many forms. Many of us think only of the psychological stress, caused by family, work, life events or persistent worrying. However, physical stress is just as real and just as dangerous for our bodies. Lack of exercise, poor diet, food allergies or even weather changes can be a physiological stressor for our bodies. In contrast, excessive exercise can also be a major stressor for our bodies.

So why is stress bad for us? Stress can impact a multitude of physiological reactions in our bodies. Symptoms of excessive stress can be; insomnia, fatigue, weight changes (especially an accumulation of fat around the abdomen), headache, respiration problems, heart irregularities, digestive disturbances (e.g., bloating, gas, diarrhea, constipation), and psychological upsets (e.g. anger, irritability, rage, depression, anxiety). These stress responses can result in further complications. For example, stress can disrupt sleep, which can result in hormonal imbalances and will also trigger more stress. Many hormones are up-regulated during sleep, including growth hormone and melatonin. Growth hormone is an anabolic hormone that helps to build muscle and decrease fat mass.

Acute stress produces the hormone cortisol in the adrenal glands. Cortisol serves the body in non-stressful times and when called to respond to an acute crisis, however, it can cause damage when levels are high during chronic stress. Cortisol suppresses the immune system, in particular white blood cells, which is why it is used as an anti-inflammatory medication. Cortisol is also a catabolic steroid hormone, meaning it breaks things down (versus anabolic hormones, which are building hormones). It is known to break down collagen, bone and muscle. This can result in osteoporosis, joint pain and in severe cases, abdominal obesity and loss of muscle mass in the extremities.

How do we combat stress? There are many strategies to help cope with stress. Firstly, it is important to recognize what causes you stress and try to reduce or manage this stressor. If the stress is modifiable (e.g. time management), then take steps to manage this. For example, if your stress is caused by a busy lifestyle, make sure to create lists, assume tasks to reasonable expectation and to delegate whenever possible. Participating in relaxing activities, such as yoga, pilates, baths, singing, baking, laughing, and journaling can also help. Seek out care when necessary including massage, acupuncture or body-work. Take regular vacations, even media vacations from blackberries and e-mail can be helpful.

Another useful relaxation practice is deep breathing. Breathe in for a count of 7, and out for a count of 11. Breathe into your belly and expand you diaphragm, rather than your chest and shoulders. Repeat as often as needed- ideally 10-15 min 3 times per day.

There are also nutrients and supplements that can help. Magnesium supplementation can help to reduce cortisol after aerobic exercise. Omega-3 Fatty acids can help manage psychological stress. Vitamin C and B-vitamins dampen cortisol release in response to mental and physical stressors. Licorice (glycyrriza glabra) can help to build up the adrenals after chronic stress (don’t take this if you have high blood pressure). Herbs such as Ashwaganda and Rhodiola are known as adaptogens, meaning they can help you adapt to stress. L-Theanine supports normal brain alpha-wave activity, resulting in a calming effect to the sympathetic nervous system. It is always best to consult a medical professional when beginning a new supplement regime.

Drinking water keeps your body tissues moist, flushes out harmful toxins and makes nutrients more readily available. It is also involved in getting oxygen to cells throughout the body and regulating temperature. This is why staying hydrated is so vital when playing sports or exercising. Your body’s demand for oxygen increases during physical activity and your internal temperature rises. In fact, even a minimal fluid loss can affect aerobic performance and reduce your level of physical endurance. Inadequate hydration can fatigue your muscles, reduce your coordination, make you dizzy and cause muscle cramps. The goal during exercise is to drink before signs of dehydration occur. Ideally, try to drink 2 cups of water two hours before exercising and continue to drink 1 cup of water every 20 minutes while you’re exercising.

Fatigue is the most common symptom of dehydration. Other common dehydration symptoms include; muscle cramps, fogginess, dizziness, light-headedness, headache, thirst and dry mouth/skin/lips. If you are unsure about whether you are currently drinking enough fluids each day, the color of your urine can be a good guideline. If you’re well-hydrated, it should be light yellow in color. The darker in color it gets, the more dehydrated you may be. Keep in mind, other medical conditions can alter this (such as kidney disease). Another test is to pinch the skin on the outer part of your hand or forearm. If the skin tents, meaning it stays in place and doesn’t quickly bounce back then this is a warning sign that you are dehydrated.

When choosing fluids to help you meet your daily hydration requirements, water is the ideal choice. Water will help keep you properly hydrated without the empty calories found in sports drinks, sodas or juices. However, very vigorous activities can warrant the use of carbohydrates and electrolyte replacements. To keep it interesting and add some zest, use slices of lemon or lime. Herbal teas, such as peppermint, berry or chamomile can “count” towards your daily fluid intake. Sipping water throughout the day is the best strategy. Drinking too quickly will reduce absorbability. As well, drinking water at meals might not be ideal. It can be beneficial for weight loss as it can make you fuller, however, it will also dilute your digestive juices. Drinking in-between meals is a better strategy.

Use strategies to help increase your fluid intake. Carry a stainless steel water bottle with you wherever you go and make sure you finish it by the end of the day. Set reminders on your phone to drink water, or use post-it-note reminders. If you’re feeling groggy during the day, try drinking a glass of water instead of reaching for coffee or tea. Coffee and tea are diuretics, meaning they increase water loss from the body, and can actually be more dehydrating. For every caffeinated cup of tea or coffee, make sure you add an extra cup of water. Try drinking at least 2 cups of water first thing when you wake up.

Cheers to better health!

1. Set Realistic Goals. First set a resolution that is attainable over a longer period of time. Losing 10 lbs over 3 months  is what we would call a long-term goal. Then break down that plan to have smaller weekly goals. For example losing 1-2 pounds a week would be a good short-term goal.

2. Create an action plan. Put into writing how you are going to achieve these goals. Consider what day-to-day changes you will focus on, how you will avoid pitfalls, and who to go to if you need assistance with your resolution.

3. Make your health a priority. The most difficult part of keeping a resolution is figuring out how to work it into an already hectic life. Plan ahead so that your first concern is your resolution, and then work life around it. For example, decide how you are going to fit in exercise this week. Write it down on a calendar and think of it as an appointment you cannot miss. Then schedule the rest of your life around it.

4. Share your goals. Studies show that those who discuss resolutions with their friends or family are more successful in achieving their goals. Sharing goals gives one accountability and a supportive structure to help keep them on track. Consulting with a knowledgeable health care practitioner will help you keep your resolution and convert it from a 2 week health kick to a lifelong change.

Dr. Davis and I are  looking forward to a fantastic year of health and wellness blogging. We appreciate all the great feedback we have received on the site, and hope that you will continue to share the gift of health with your friends and family. 

We have some great things coming your way in 2012 so read, remember and pass it on!

Sincerely,

Dr. Stephanie Milley & Dr. Christine Davis

The holiday season is nearly here. It’s the wonderful time of year when we indulge in food, drink and celebration. For the most part the holidays bring feelings of love and joy. However, work deadlines, holiday shopping and family events can also be a source for stress, fatigue and even sadness. One study by Greenberg Quinlan and Rosner  in 2006 surveyed thousands of people in the US and found that there was a substantial increase in the following emotions during the holiday season. 

Fatigue  68% 
Stress  61%
Irritability  52%
Bloating  28%
Sadness  36%
Anger  25% 
Loneliness  26%

 The study also noted that holiday stress has a particular impact on women.  Women are more likely to report an increase of stress during the holiday season because in many cases they are still doing most of the meal preparation, decorating the home and shopping for gifts. In addition, they have a harder time relaxing during the holidays and are more likely to fall into bad habits to manage their stress, like comfort eating.

 Holiday stress also has a strong  impact on lower middle-income individuals. This group feels the weight of stress from work plus the seasonal rush to find time to get everything done. In addition, their worries about money are heightened by the commercialism of the season and the pressure to spend a lot of money.

 The holiday season also means that people are much more likely to behave in sedentary ways like watching TV, sleeping, eating and drinking to manage their stress.

 So what should we be doing to help manage our holiday stress levels? Here are 5 techniques which will help to keep you calm and stress free this holiday season.

 1) Deep Breathing: Studies show that engaging in deep breathing activities 3-5 times a day can decrease blood pressure, anxiety and stress. Try this technique.

Sit comfortably and close your eyes. With your mouth closed, exhale deeply through your nose. Imagine that you are pouring the breath out of a jug, starting at the top of your chest and moving down through your mid-torso and into your diaphragm. Pause for two counts at the bottom of the breath, then inhale through your nose. Refill the “jug” slowly, counting to five (or seven if you can make it). Start at the bottom, expanding your diaphragm and belly, then your mid-torso, and lastly the top of your chest and lungs. Pause for two counts and exhale as before. Repeat 5–10 times.

 2) Progressive muscle relaxation: This technique is useful when trying to relax after a long day.  It helps the mind focus on just the activity at hand, and not on the millions of other things that are on your “to do” list. Try this technique. With the eyes closed and in a sequential pattern, a tension in a given muscle group is purposefully done for approximately 10 seconds and then released for 20 seconds before continuing with the next muscle group. The mental component focuses on the difference between the feelings of the tension and relaxation.

  3) Get organized: Creating lists of what needs to be accomplished in the short-term (today) and long-term (this week) will help you prioritize holiday tasks. Creating a budget for gift giving helps you lay out how much you can afford per person and will help you manage the financial stress that can go along with overspending on holiday gifts. Lastly, planning social events in advance on a monthly calendar will help you ensure that you are not overextending yourself with social obligations and parties.

 4) Create Strategies to Minimize Stress: Shopping earlier or shopping online can help decrease the stress from store line-ups and mall parking. You may also consider forgoing gifts entirely and donating to your favourite charity. Lastly, delegating responsibilities such as chores, cooking, and purchasing presents means that you are  more able to enjoy the season instead of dreading the responsibilities that go along with it.

 5) Make Time for Exercise: It is important to aim for 30 minutes of exercise a day. Using an online tool like www.fitday.com will help to monitor your exercise levels and food intake over the holiday season.

 This season concentrate on positive emotions and staying healthy. Only then can you really enjoy the best of what the holidays bring.

Great source of Magnesium and Antioxidants!

1 Cup Almond Milk
10 Almonds/ 1 Tablespoon Almond Butter
1 Tablespoon Ground Flax Seeds
1 Tablespoon Raw Cacoa
1 Frozen Banana
15-20 g Protein Powder

Blend until Smooth!

Dr. Steve Rallis- Chocolate Banana Smoothie

Establishing a great sleep routine:

• Develop a calming bedtime routine- try reading or meditation. Don’t read stressful or emotionally charged material as this can be more stimulating. Try a hot bath, shower or sauna about 2 hours before bedtime, keeping the water hot for at least 25 minutes to stimulate the drop in body temperature before bed. Keep household lighting dim from dinnertime until you go to sleep to prepare your body and hormones for sleep.
• Establish regular sleeping hours- keeping a routine will help you maintain a regular circadian rhythm. Try to get in bed before 11 pm. The adrenals (your stress glands) renew themselves from 11pm-1am. Try slowly moving back your bedtime by 15-30 minutes until you reach this goal.
• Sleep 7-9 hours a night- if you still feel tired after 9 hours, it’s time to visit your doctor to look into other sources of your fatigue.
• If you can’t sleep, get up and do something else. Sometimes making a “to do list” or writing in a journal can be helpful to get things off your mind.
• Create bedroom “Zen”- remove clutter, homework, calendars and anything else that could cause you stress. Use calming essential oils like lavender. Choose comfortable bedding that isn’t too warm or itchy. Remember, the bed should be used for sleeping and sex only.
• Sleep nude- wearing tight clothing will increase your body temperature and interfere with melatonin release while you sleep.
• See the light first thing in the morning- daylight and morning sounds are key signals that help waken your brain. Turning on lights or opening the blinds will reset your body clock and ensure that your melatonin levels drop back down, ensuring better energy throughout the day.

Things to Watch/Avoid:
• Alcohol- Alcohol can impact brain chemicals as you sleep. An ounce or more two hours before bedtime can be disruptive as your body will metabolize the alcohol while you sleep. It shortens total sleep time and prevents you from falling into the deeper stages of sleep (where most healing and renewal takes place).
• Fluid intake- Try to avoid fluid intake 2 hours prior to sleep to decrease those mid-sleep washroom visits.
• Caffeine- Caffeine is metabolized at different rates in different people. Most people will metabolize caffeine in 4-5 hours, however some people will take much longer. If necessary try to only have caffeine in the morning. Caffeine impacts cortisol which can result in mid-sleep waking around 2-4 am.
• Bedtime snacks- Try to avoid snacking 2 hours before bed. Watch out for bedtime snacks that are high in sugar or simple carbohydrates. (for example breads, cereals, muffins, cookies, or other baked goods) These foods will create a quick spike in your blood sugar levels, and a resultant drop in blood sugar. This drop in blood sugar stimulates adrenalin, glucagons, cortisol and growth hormone, all of which will stimulate the brain and keep you more awake. If you do need to eat, go for protein-rich, high-fiber snacks like a few almonds and half an apple. The protein will contain tryptophan which will be converted to serotonin and melatonin and the sugar from the apple may help the tryptophan reach your brain.
• Napping- If you’re getting a good sleep at night you shouldn’t need to sleep during the day. If you must, limit nap time to 30 min.
• Exercise timing- exercising fewer than 3 hours before bedtime may be too stimulating and can impede your ability to fall asleep. Yoga and strength training may not be as stimulating, but pay attention to your body on this one. Exercising 3-6 hours before sleep may actually enhance your deep sleep as your body will attempt to repair itself after the physical stress. Exercise will increase your body temperature (not good for sleep) and then slowly decrease it (good for sleep).
• Alarm Clocks- waking up suddenly to the blaring wail of an alarm clock can shock your body and interrupt you in the middle of a sleep cycle. Look for a sunrise alarm clock with natural light built in that simulates a sunrise, OR an alarm that gradually gets louder, or plays soothing classical music.
• Light at Night- Make your room as dark as possible. Light disrupts the circadian rhythm of the pineal gland and as a result, hinders the production of melatonin. If you go to the bathroom at night, try to keep the lights off.
• Electromagnetic fields- also disrupt the pineal gland and production of melatonin and serotonin. EMFs are emitted through digital alarm clocks and other electrical devices, if you use them, leave them three feet away. Turn off the TV.
• Activities- avoid stimulating activities such as watching TV, using the computer and doing work-related activities. Computers raise dopamine and noradrenalin keeping you more awake.

Sleep tight!

Image via Wikipedia

Whether it be a Handlebar, a Fu Manchu or a Mr. Belvedere, mustaches are making their appearances this month thanks to Mo-vember. The prostate cancer awareness project first started in Melbourne, Australia in 1999 and has been gaining attention ever since. What is the message from this month-long whisker-fest? Men, go get screened for prostate cancer. So in the spirit of Mo-vember, this author thought it was only fitting to share some of the facts on prostate cancer.

The good news is that if you are diagnosed with prostate cancer your odds of surviving five years are roughly 90%.  The bad news is that researchers haven’t figured out how to prevent prostate cancer, and this could be because they are looking at two different versions of the disease. The first is a slow-growing version that men may die with, but not die from. The second is an aggressive and potentially fatal version which has a faster onset and progression. Both forms of the cancer seem to exist, but we do not yet understand why there is a difference and what to do about it.

What we do know so far is that there are certain things that help the prostate and other things that harm it. Below are a look at a couple of things researchers are working on.

1) Green Tea 
Several studies have shown a link between a high consumption of green tea and a dramatic reduction in prostate cancer. The downside is the affective amount is at least 5 cups a day, an amount that few people drink. High quality green tea extract is being looked at as a supplement, but unfortunately we are not there yet. In the mean time, green tea has many other fantastic qualities, and it is an easy and inexpensive way to potentially protect the prostate. So drink up!

2) Tomatoes and Lycopene
While lycopene can be found in watermelon, carrots and papayas the greatest quantity comes from tomato sauce. Studies have shown that men who had the highest levels of lycopene in their blood were 60% less likely to be diagnosed with advanced prostate cancer. Whether it’s lycopene or something else in tomato products, we know that it’s certainly beneficial to include tomato products in your diet.

3) Flaxseed
The estrogen-like compounds found in flaxseed may be responsible for slowing the rate of cell division in the prostate gland. This could translate into slower growth of  cancerous tumours. Further research will dictate how the role of flaxseed fits in to prostate cancer treatment, but in the mean time eating a tablespoon a day may be a reasonable supplement.

4) Diet, Exercise and a Healthy Lifestyle
We all know the benefits of following the advice of author and health activist Michael Pollan. “Eat food. Not too much. Mostly vegetables.” Regarding exercise we know that excess weight wreaks havoc on all of our bodily systems. Now we have other reasons eat well and remain active. The risk of fatal metastatic prostate cancer is 54% higher in those who are obese compared to those of normal weight.  Other studies have shown that men who are overweight are no more likely to get prostate cancer, but they are more likely to die of the disease. In other words, this is one of the thousands of reasons to eat well and exercise.

In conclusion, prostate cancer awareness is a year round effort. For this month though, go ahead and grow a mustache, but more importantly call your doctor and arrange for a prostate check.

 Serves 6

Besides adding a sweet nutty flavor to dishes, pumpkin is a ready source of vitamin A, which boosts the nutrition content of this offbeat chili. Garnish each portion with a dollop of sour cream and chopped cilantro.

Ingredients

2 tablespoons extra-virgin olive oil
1 small yellow onion, chopped
1 green bell pepper, cored, seeded and chopped
2 jalapeños, seeded and finely chopped
2 cloves garlic, finely chopped
1 pound ground white or dark meat turkey
1 (14.5-ounce) can diced tomatoes, with their liquid
1 (15-ounce) can pumpkin purée
1 cup water
1 tablespoon chili powder
1 teaspoon ground cumin
Salt and pepper to taste
1 (15-ounce) can kidney beans, rinsed and drained